Homemade Sunflower Seed Milk

Flip over any store-bought plant milk and read the ingredient list. Gums. Fillers. Stabilizers. Added sugars. For something marketed as healthy, there's often a lot of junk hiding in that carton.

Making your own milk at home takes less effort than you'd think. This sunflower seed version works beautifully for anyone avoiding dairy, almonds, or the inflammatory additives in commercial options.

Sunflower seeds bring more to the table than most people expect. Vitamin E, magnesium, healthy fats—all in a creamy base that blends into smoothies, coffee, and oatmeal without overpowering the flavor.

Soaking the seeds first makes them easier to digest and creates a smoother texture. The whole process takes about ten minutes of active time. Soak overnight, blend, strain, done. You control the sweetness. You know exactly what's going into your body. No mystery ingredients.

At Princeton Integrative Health, we're always looking for simple swaps that reduce toxic load while nourishing your body. This one checks every box.

Keep a jar in your fridge and use it within a few days. Once you taste the difference, grabbing a carton off the shelf starts to feel unnecessary.

Ingredients

Makes: About 4 cups

• 1 cup raw sunflower seeds
• 4 cups filtered water (for blending)
• 2-3 cups water (for soaking)
• Pinch of sea salt
• Optional: 1-2 pitted dates, 1 teaspoon vanilla extract, or a drizzle of honey for sweetness

Instructions

1. Soak the seeds: Place sunflower seeds in a bowl and cover with 2-3 cups of water. Let soak for 4-8 hours or overnight. This softens the seeds and improves digestibility.
2. Drain and rinse: Pour off the soaking water and rinse the seeds thoroughly under cool water.
3. Blend: Add the soaked seeds, 4 cups fresh filtered water, and a pinch of sea salt to a high-speed blender. Add optional sweeteners if desired. Blend on high for 60-90 seconds until completely smooth and creamy.
4. Strain: Pour the mixture through a nut milk bag, fine mesh strainer, or cheesecloth into a bowl or pitcher. Squeeze or press to extract as much liquid as possible.
5. Store: Transfer to a glass jar or bottle with a tight-fitting lid. Refrigerate and use within 3-4 days. Shake well before each use, as natural separation is normal.

Pro Tips:

• Save the leftover sunflower seed pulp! Add it to smoothies, baked goods, or energy balls for extra fiber and nutrients.
• For a richer milk, use less water (3 cups instead of 4).
• This milk works beautifully in coffee, but won't froth like commercial barista blends due to the lack of stabilizers.

Nutrition Per Cup (unsweetened, approximate):
Calories: 50 | Protein: 2g | Fat: 4g | Carbs: 3g | Fiber: 1g

Clean. Simple. Nourishing. That's what real food should be.