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If you need an AIP coconut milk substitute, this alternative works well in many situations. This banana milk takes a minute to make and tastes great! (Also Paleo and Whole30)
Table of contents
Few AIP Milk Options
Banana Milk
Uses for Banana Milk
Flavorings
How long does this milk last?
Banana Milk Recipe
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Few AIP Milk Options
There really aren't a ton of options for milk on the AIP Diet.
The nut and seed milks that you can have on Paleo are out, so it pretty much leaves coconut milk, tigernut milk, and sweet potato milk.
But if you're sensitive to coconut milk – or don't want more coconut (let's face it, there's a LOT of coconut products on AIP), then that usually leaves tigernut milk and sweet potato milk.
But tigernut milk takes a long time to make, or at least forethought since you have to soak the tigernuts for at least 24 hours prior to making the milk.
And some people are sensitive to tigernuts or just can't get their hands on some.
And while sweet potato milk is great for more savory applications, it's not the greatest thing for some of the sweeter ones because it does have a pretty potato-y taste.
Banana Milk
Enter banana milk.
This is a coconut-free, tigernut-free AIP milk substitute that only requires 2 ingredients – a banana and some water – and can be blended up in less than a minute.
And yes, you can use a food processor if you don't have a blender.
Uses for Banana Milk
It really works well in many instances, but mainly sweeter ones rather than savory.
Like it's PERFECT over my “Chocolate” Tigernut AIP Granola.
Or in the AIP Spiced Carrot Breakfast Porridge
Or instead of the coconut milk in the AIP Pumpkin Pie Coconut Parfait
And it would also be great in a “latte” sort of beverage – check out these AIP Coffee Alternatives.
But you might not want to use it in a soup where coconut milk is a main feature, like the AIP Thai Chicken Soup for instance – it would taste too banana-y. In that case – use coconut milk if you can (see here how to make homemade coconut milk in minutes)
Flavorings
Banana milk is pretty sweet on its own, but if you're going to just drink it straight you may want to add a slight amount of sweetener, like 1 date or 1 tsp of maple syrup before blending.
A pinch of cinnamon would also be delicious as well.
I hope you enjoy this fun AIP coconut milk substitute!!
How long does this milk last?
Unfortunately this milk doesn't last very long once you make it, so I'd say make it immediately before serving.
It's that whole “banana turns brown when exposed to air” thing.
But luckily it's so easy to make it doesn't matter too much.
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If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox!Get the passwordhere.
Banana Milk Recipe
If you make this banana milk, I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me@thrivingautoimmune!
If you need an AIP coconut milk substitute, this alternative works well in many situations. This banana milk takes a minute to make and tastes great! (Also Paleo and Whole30)
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 1 minutemin
Total Time 1 minutemin
Ingredients
1Banana
1 to 2cupsWater
1Date or 1 tsp Maple Syrup(to sweeten (omit for Whole30))
1pinchCinnamon(optional)
Instructions
Simply blend the banana with the desired amount of water and any desired flavor elements. 1 cup of water will make a creamy, very banana-tasting drink, 2 cups will be a little less creamy and banana-y.
Eh, it doesn’t do that well over time. I’d say like store it for 24 hours max, but definitely best used right away.
Reply
Denaon November 8, 2020 at 4:35 pm
I’m so excited to try this as coconut is a trigger food for me and tigernuts are so yummy they don’t last long enough to make milk with! This is going into my next baking recipe! Yay!!!
Reply
Denise O.on March 5, 2020 at 2:38 pm
Just what I’ve been looking for – a great substitute for AIP or paleo milks. Will be trying today! Thanks so much!
If you're simply looking for an alternate AIP milk, you can try making your own tigernut milk, avocado milk or banana milk (recipes for all of these can be found in the Facebook Group) – but remember – you have to assess the recipe – the properties of each of these AIP milks are different and they will not react or ...
Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.
» Is coconut a nut and is it AIP? Let's get this out of the way: coconut is not a true nut! Coconut is a member of the palm family, which is not related to tree nuts or peanuts. This explains why coconut and coconut products are allowed on the autoimmune protocol.
To replace 1 cup (240 ml) of coconut milk, mix 1 cup (240 ml) of Greek yogurt with 1 tablespoon (15 ml) of water. If you want it thinner, slowly add more water until you reach your desired consistency. You can also use coconut-flavored Greek yogurt.
Coconut milk: Coconut milk offers a unique flavour and is a good source of healthy fats. It contains lauric acid, known for its antimicrobial properties, which might be beneficial for those with autoimmune conditions. Nevertheless, coconut milk is also high in saturated fats, so moderation is key.
“Almond milk is a good substitute for coconut milk because it has less calories and fat,” says registered dietitian Diane M. Nash, of Plymouth County, Massachusetts. “It also does not contain saturated fat, while coconut milk does.” Indeed, a cup of almond milk only contains 41 calories and 3 grams fat.
Coconut Milk is a great option for those who suffer from acne. It is anti-inflammatory, contains healthy fats, is gut friendly and has magnesium and potassium. Almond Milk, if unsweetened, is also a good alternative because it contains antioxidants, is anti-inflammatory and made up of healthy fats.
A handful of small studies have suggested that people who drink A2-only milk may be less likely to experience digestive upset and might have lower levels of systemic inflammation.
“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.
Coconut milk is known for its rich flavor and texture. The health benefits of coconut milk include containing medium-chain triglycerides (MCTs) and compounds with antioxidant and anti-inflammatory effects. However, it contains saturated fat. More research is needed to understand better the benefits versus the risks.
Coconut milk appears to offer a healthful, dairy-free milk substitute appropriate for anyone who has IBS. In particular, coconut milk is a nice choice for those who are lactose intolerant or who are following the low-FODMAP diet.
While there are many, many nutrient-dense foods in the AIP elimination phase, there are also many that you can reintroduce in order to provide your body with additional needed nutrients. Examples include nuts, seeds, eggs, grass-fed dairy, and more.
Coconut milk is naturally lactose-free and can be used as a milk substitute for those with lactose intolerance. Lactose is the main type of carbohydrate in all mammalian milk, including human, cow, goat and sheep. It's made up of two sugars, and your body needs an enzyme called lactase to adequately digest it.
According to the Asthma and Allergy Foundation of America, when it comes to using coconut milk for milk replacement, there are no difficult conversions to worry with. You can use it cup for cup just like you would with regular milk. If a recipe calls for whole milk, use full-fat canned coconut milk.
"Canned coconut milk is usually thicker, creamier and less diluted than cartons [of coconut milk] which often contain stabilizers, more water and potentially natural flavoring," explains Olivia Roszkowski, chef-instructor of plant-based culinary arts at the Institute of Culinary Education.
Franklyn relays that coconut milk may help decrease inflammation in the body because it contains lauric acid, a medium-chain fatty acid. Lauric acid is found in even larger quantities in coconut oil. According to research, lauric acid has demonstrated anti-inflammatory effects.
If you don't like the taste of coconut milk (or some people also avoid coconut milk as it has a high fat content) then you could use either soy milk or almond milk as alternatives. However make sure that you use an unsweetened, unflavoured version of these milks.
Since most keto recipes will call for full-fat coconut milk, the best keto coconut milk substitute will be a higher fat milk alternative like heavy cream or a high-fat nut milk product (two-ingredient nut milks tend to have the highest fat content).
For this reason, some people feel that only pure, natural coconut milk should be considered paleo and that popular store-bought brands should not. The best kind of coconut milk to consume on the paleo diet is the homemade variety. Canned versions made by trustworthy companies are also fine.
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