Harvard removed dairy from its "Healthy Plate"

Harvard is one of the most prestigious educational institutions in the world and has played a critical role in the creation and dissemination of knowledge for centuries.

Since its founding, the organization's members have constantly analyzed and revised, producing influential reports that shape politics, economics, health care and other fields.

Why Harvard removed dairy from the food pyramid

It is commonly believed that the consumption of milk and its derivatives is necessary for a healthy diet.
However, recent research and information from Harvard University has changed this view: the food pyramid now shows that for complete nutrition we can eliminate milk and replace it with water.

Every year, experts and analysts from the Biomedical Engineering faculty at Harvard University They publish a list of the most recommended food products as part of a healthy diet. This year there are no dairy products in the so-called "Healthy Plate".

They explain this by saying that a high consumption of dairy products can significantly increase the risk of prostate and ovarian cancer.

In addition, they point out that body care should avoid ingredients rich in saturated fats and chemicals found in this type of products.

According to Harvard, what should you replace milk with?

Therefore, to replace this contribution, experts recommend adding vegetables such as lettuce, cauliflower and broccoli, among others. Additionally, calcium can be found in many nuts and cereals.

The most recommended by Harvard are almond milk, oat milk and rice milk.

How to make almond milk

Ingredients:

  • 1 cup (120 g) raw almonds
  • 4 cups (960 ml) water
  • Optional: 1 teaspoon honey or coconut sugar, 1/2 teaspoon vanilla extract

Instructions:

  1. Soak the almonds. Place the almonds in a large bowl and cover with water. Let them soak for at least 8 hours, or overnight.
    [Image of Soaked Almonds]
  2. Drain the almonds. After the almonds have soaked, drain them well.
    [Image of Drained Almonds]
  3. Blend the almonds. Place the drained almonds in a blender. Add the water and mix on high speed for 2-3 minutes, or until the almonds are completely ground and the mixture has a creamy consistency.
    [Image of Almond Blender]
  4. Strain the milk. Pour the almond mixture into a strainer lined with cheesecloth or a coffee filter. Press the pulp to extract as much milk as possible.
    [Image of Strained almond milk]
  5. Add optional sweetener and flavorings. Add honey, coconut sugar, or vanilla extract to taste.
  6. Save the milk. Almond milk can be stored in the refrigerator for up to 5 days.

Tips:

  • For creamier almond milk, peel the almonds before soaking.
  • If you don't have a powerful blender, you can pulse the almonds in a food processor before adding the water.
  • For a sweeter almond milk, you can add more honey or coconut sugar.
  • You can also add other flavors to almond milk, such as cinnamon, vanilla, cocoa, or almond extract.

Variations:

  • Unsweetened almond milk: Simply omit the sweetener.
  • Almond milk with cocoa: Add 1 tablespoon of cocoa powder to the almond mixture before blending.
  • Almond milk with vanilla: Add 1/2 teaspoon vanilla extract to the almond mixture before blending.

Usage:

Almond milk can be used in a variety of recipes, including smoothies, coffee, tea, soups, stews, and desserts. It can also be drunk alone or with ice.

How to make coconut milk

Ingredients:

  • 1 cup (120 g) grated coconut
  • 3-4 cups (750-1000 ml) water
  • Optional: 1 teaspoon honey or coconut sugar, 1/2 teaspoon vanilla extract

Instructions:

  1. Soak the coconut. Place the grated coconut in a large bowl and cover with water. Let it soak for at least 30 minutes, or until the coconut has completely hydrated.
    [Image of Soaked grated coconut]
  2. Drain the coconut. After the coconut has soaked, drain it well.
    [Image of Drained Grated Coconut]
  3. Blend the coconut. Place the drained coconut in a blender. Add the water and mix on high speed for 2-3 minutes, or until the coconut has been completely ground and the mixture has a creamy consistency.
    [Image of Coconut Blender]
  4. Strain the milk. Pour the coconut mixture into a strainer lined with cheesecloth or a coffee filter. Press the pulp to extract as much milk as possible.
    [Image of Strained coconut milk]
  5. Add optional sweetener and flavorings. Add honey, coconut sugar, or vanilla extract to taste.
  6. Save the milk. Coconut milk can be stored in the refrigerator for up to 5 days.

Tips:

  • For a creamier coconut milk, you can whip the milk after straining.
  • If you don't have a powerful blender, you can pulse the coconut in a food processor before adding the water.
  • For a sweeter coconut milk, you can add more honey or coconut sugar.
  • You can also add other flavors to coconut milk, such as cinnamon, vanilla, cocoa, or coconut extract.

Variations:

  • Unsweetened coconut milk: Simply omit the sweetener.
  • Coconut milk with cocoa: Add 1 tablespoon of cocoa powder to the coconut mixture before blending.
  • Coconut milk with vanilla: Add 1/2 teaspoon vanilla extract to the coconut mixture before blending.

Usage:

Coconut milk can be used in a variety of recipes, including smoothies, coffee, tea, soups, stews, and desserts. It can also be drunk alone or with ice.