Where to Buy Pistachio Milk
Pistachio milk isn’t widely available on grocery store shelves yet, and there’s a good reason for that: It’s expensive. “The pistachio cultivation process is lengthy because the trees require a specific climate, and they take a long time to grow, which makes pistachio milk more expensive for the consumer,” explains Kylene Bogden, MS, RD, a wellness advisor for Love Wellness. Táche is the first 100 percent pistachio milk—meaning it hasn’t been blended with other nuts—that you’ll find in the U.S. At $8 for a carton, it’s certainly an investment. As with nearly every other plant milk, you’ll find an unsweetened and a sweetened version of Táche. Unfortunately, while both have a deliciously rich and smooth taste, like most nut milk on the market, they contain additives. “The gold standard for pistachio milk, or any nut milk for that matter, is that the ingredients should be the nut, water, and maybe sea salt,” says Bogden. A glance at most nutrition labels in the dairy-free milk section reveals that almost all nut, seed, and grain milk contain additives like cane sugar and fillers, so shop carefully and ask questions, even at local farmers markets.
How to Make It
Making your own milk is costly, too. It can be messy, but it’s very easy to do. And if you’re looking to avoid fillers and additives, it’s your best option. “First, you need to soak a cup of pistachios in water for six hours, or overnight,” says Frances Largeman-Roth, RDN, and author of Smoothies & Juices: Prevention Healing Kitchen. “Rinse and drain pistachios, then add the pistachios to a high-speed blender or food processor along with three cups of water. You’ll then need to strain the mixture through a cheesecloth or a fine mesh strainer to remove the pistachio pulp. What’s left is the milk.” The milk should last about three days in the fridge.
Uses
Pistachio milk happens to be incredibly versatile. “You can make it sweet with cinnamon and maple, or even blend it with dates, but it also works really well as a savory milk if you add a bit of sea salt when preparing,” says Bogden. You can also try adding some vanilla extract instead of sugar, adds Largeman-Roth. Add this milk to cereal, oatmeal, and smoothies, or you can bake and cook with it when making things like soups and cakes. It also foams well in coffee and tea drinks.
Nutrition
Pistachio milk is a powerhouse. It has more potassium than other non-dairy milk types, says Bogden, who adds that it’s also a great source of antioxidants, phytosterols (chemical compounds that fight cholesterol), and it’s rich in heart-healthy fats. As far as side-by-side comparisons, it all depends on the manufacturer/recipe you’re opting for, but in general, pistachio milk has the same amount of protein as oat and hazelnut milk; more protein than almond, but less protein than flax, pea, oat, soy, and cow’s milk. It’s saturated fat-free, as opposed to cow’s milk, and also has fiber—but less fiber than oat milk. It’s higher in calories and carbs than almond milk but higher in fiber and protein. It has fewer calories and carbs when compared with oat milk. Pistachio milk has pros and cons when compared to dairy milk. “It’s lower in calories, carbs, and saturated fat, but also lower in calcium and protein than dairy milk,” says Amy Shapiro, MS, RD and founder of Real Nutrition. “It’s important to note that dairy milk contains hormones from cows, even organic varieties, and has a more detrimental effect on the environment.” When comparing it to almond milk, Shapiro underlines that almond is higher in minerals such as calcium, potassium, magnesium, and vitamin E. In contrast, pistachio is richer in B vitamins and thiamine. “Research has shown that consumption of pistachios is associated with improved micronutrient consumption, and when compared to other nuts, pistachios were more likely to be associated with lower blood pressure levels (likely due to the potassium content),” says Brigid Titgemeier, RDN, and founder of My Food is Health. Bottom line: If you have a well-balanced diet, it likely won’t matter if you opt for almond, oat, pistachio, or one of the other options on the market. If you love the taste (and hue), go for it!
