Food underfoot: the cuisine of the ancient roads

– Grind seeds.

– Blend with water.

– Strain.

Features: Light detox effect.

Taste: Mild, earthy.

Usage: Soups, gravies, baking.

Milk from flax and amaranth seeds

Ingredients:

• 1 tbsp flax seeds

• 1 tbsp amaranth seeds

• 400 ml warm water

Preparation:

– Soak in warm water overnight.

– Blend until slightly mucilaginous.

– Strain if desired.

Features:

– Flax gives mucilage – good for digestion.

– Amaranth adds calcium and protein.

Taste: Mild, grainy-nutty, with a smooth texture.

Usage: Gravy base, porridges, baking.

Tip: No need to strain if you prefer a thicker consistency.

Milk from wild cumin and nettle seeds

Ingredients:

• 1 tsp wild cumin

• 1 tbsp nettle seeds

• 300 ml hot water

Preparation:

– Lightly toast cumin.

– Grind both seeds.

– Pour hot water and let infuse for 20 minutes.

– Blend and strain.

Features: Aids digestion.

Taste: Spicy and bold.

Usage: Mushroom dishes, sauces.

Milk from horse sorrel seeds

Ingredients:

• 2 tbsp seeds

• 300 ml water

Preparation:

– Grind to powder.

– Blend with water.

– Strain.

Features: High in antioxidants.

Taste: Tart and strong.

Usage: Soups, porridge, with berries and nuts.

Milk from shepherd’s purse seeds

Ingredients:

• 1½ tbsp seeds

• 300 ml warm water

Preparation:

– Slightly crush seeds before soaking.

– Soak for 6—8 hours.

– Blend until smooth.

– Strain.

Features: Supports urinary health.

Taste: Mild, herbal.

Usage: Spring soups, purées, dressings.

Milk from burdock roots

Ingredients:

• 100 g fresh roots

• 400 ml water

Preparation:

– Clean and cut roots.

– Soak for 8—10 hours.

– Simmer gently for 15—20 minutes.

– Blend with the cooking water.

– Strain.

Features: Prebiotic effect.

Taste: Naturally sweet.

Usage: Drinks, porridges, soups, baking.

Milk from cattail rhizomes

Ingredients:

• 200 g fresh rhizomes

• 300—350 ml water

Preparation:

– Clean and cut rhizomes.

– Boil for 15—20 minutes.

– Reserve about 50 ml broth.

– Blend rhizomes with the broth.

– Strain if desired.

Features: Starchy and filling.

Taste: Neutral, slightly starchy.

Usage: Cream substitute, puddings, sweet breakfasts.

Tip: Reduce the broth for a thicker result.

Milk from dandelion roots

Ingredients:

• 100 g fresh roots

• 300 ml water

Preparation:

– Clean and cut.

– Boil for 10 minutes, then cool.

– Blend and strain.

Features: Stimulates liver function.

Taste: Light bitterness, floral aftertaste.

Usage: Smoothies, sauces.

Tip: Light dry-roasting removes excess bitterness.

Milk from clover sprouts

Ingredients:

• A handful of sprouts

• 200 ml water

Preparation:

– Rinse and blend.

– Strain.

Features: Rich in phytoestrogens and antioxidants.

Taste: Light, herbal.

Usage: Smoothies, teas, or as a base for dressings.

Tip: A few drops of vinegar brighten the taste.

Linden blossom infusion-milk

Ingredients:

• 1 tbsp linden blossoms

• 150 ml boiling water

• 1 tsp nettle powder

Preparation:

– Brew blossoms for 15 minutes.

– Add nettle powder and blend.

Features: Soothing and vitamin-rich.

Taste: Delicate, floral sweetness.

Usage: Light milk, cream base.

Tip: Lightly bruise flowers for a stronger flavour.

Using plant milk

– Drinks: Enjoy warm or chilled, optionally sweetened with honey.

– Cooking: Add to porridges, soups, and sauces.

– Baking: Use as a substitute for animal milk in recipes.

Tips and recommendations

– Store for no more than 3 days in the refrigerator.

– Use clean utensils to prevent spoilage.

– Experiment with additions: herbs, berries, and spices.

Fermentation basics: turning milk into yoghurt and cheese

Fermentation is a natural way to preserve plant-based dairy alternatives. Beneficial bacteria convert sugars into acids, producing a pleasantly sour flavour and thicker texture. Here’s what you need to know:

Base: Use milk made from nuts (e.g., hazelnuts, pine nuts), seeds (e.g., nettle, orache), or roots (e.g., dandelion, burdock).

Starter culture: Choose from:

– Probiotic capsules (available at pharmacies; contain beneficial bacteria)

– A spoonful of live culture yoghurt

– Fermented herbal infusion (e.g., elderflower or fireweed tea)

– Sourdough kvass

Conditions: Ferment at 30—40°C for 6—24 hours using a yoghurt maker, warm oven, or insulated container.

Control: Taste after 6—8 hours. If too mild, continue fermenting.

Tip: Cleanliness is crucial. Sterilize jars and utensils to avoid contamination with unwanted microbes.

Techniques for making cheese and cream

After fermentation, plant milk can be turned into cheese or cream:

For Cheese:

– Strain the fermented milk through muslin cloth to separate the whey.

– Add herbs, spices, or salt to enhance flavour.

– Press the curds: 12—24 hours for soft cheese, 1—2 weeks for hard cheese.

For Cream:

– Blend cooked roots, sprouts, or nut pulp with a small amount of water.

– Strain for a smooth consistency, or leave the fibres for added richness.

Tip: Do not discard the whey – it can be reused in soups, baking, or for fermenting drinks.

Recipes for fermented foods

Fermented milk drink with herbs

Ingredients:

– 500 ml nut or seed milk

– 1 tsp nettle, mint, or meadowsweet powder

– 2 tbsp starter (rye kvass, berry infusion, or plant-based yoghurt)

Preparation:

– Heat the milk to 35—38°C.

– Add the starter and herbs; stir well.

– Pour into a glass jar, cover, and leave in a warm place for 12—24 hours.

– Strain through a sieve or muslin cloth.

– Chill before serving.

Features: A probiotic-rich base with herbal phytonutrients.

Flavour: Mildly sour with a gentle herbal aftertaste.

Use: A refreshing summer drink or a light snack.

Tip: Store in the fridge for up to 3 days.

Plant-based kefir with kvass

Ingredients:

– 500 ml nut or seed milk

– 100 ml fermented berry infusion or rye kvass

Preparation:

– Mix the milk and infusion.

– Leave in a warm place for 1 to 2 days.

– Chill the finished drink.

Features: A simple alternative to traditional kefir without dairy or commercial starter.

Flavour: Tangy and fresh, with subtle berry or bread notes.

Use: A thirst-quenching summer drink that supports digestion.

Tip: Great in green smoothies or on its own.

Fermented beverage made from ground elder

Ingredients:

– 500 ml milk made from ground elder

– 2 tbsp berry or bread-based starter

Preparation:

– Mix the milk with the starter.

– Leave in a warm place for 12—24 hours.

– When light gas bubbles appear, the drink is ready.

– Chill before serving.

Features: Contains B vitamins and natural enzymes.

Flavour: Mild, herbal, slightly tart.

Use: A revitalising summer drink.

Tip: Best served chilled in the morning or afternoon as a kefir alternative.

Plant-based yoghurt recipes

Witch hazel yoghurt with elderflowers

Ingredients:

– 500 ml hazelnut milk

– 50 ml elderflower infusion

– 2 tbsp live culture yoghurt or 100 ml berry/rye starter

Preparation:

– Heat the milk to 38—40°C.

– Add the elderflower infusion and starter; mix well.

– Pour into a glass jar, cover, wrap, and leave in a warm place for 8—12 hours.

– Refrigerate the finished yoghurt.

Features: Elderflower enhances antiviral and cooling properties. The nut base provides richness and balances acidity.

Flavour: Light, floral – reminiscent of a summer morning.

Use: With berries, fruit, granola, or in sauces.

Tip: For a thicker texture, add psyllium gel (is a viscous substance formed when psyllium husk, a type of soluble fibre, absorbs water), agar-agar, or refrigerate for 2—3 hours after fermentation.

Nettle seed yoghurt with willowherb

Ingredients:

– 500 ml nettle seed milk

– 50 ml fermented willowherb (fireweed) infusion

– 2 tbsp live plant-based yoghurt or 100 ml rye/berry kvass

Preparation:

– Heat the milk to 38—40°C.

– Mix with the fermented infusion or starter.

– Pour into a glass jar, cover, and insulate.

– Leave in a warm place for 12—14 hours.

– Chill before serving.

Features: Nettle milk is rich in micronutrients; willowherb supports digestion and adds a mild, pleasant flavour.

Flavour: Earthy and slightly tart.

Use: In porridge, smoothies, or with nuts and jam.

Tip: If the yoghurt is too runny, add more starter or extend the fermentation time.

Plant-based cheeses and cheese-like products

Soft Cheese Made from Hazelnuts and Chives

Ingredients:

– 300 ml hazelnut milk

– 1 tsp chive powder

– 2 tbsp plant-based starter (e.g. oatmeal or berry kvass)

– 1 tsp vinegar

– Salt to taste

Preparation:

– Mix the milk with the starter; ferment in a warm place for 12 hours.

– Strain through muslin cloth.

– Add vinegar, salt, and chive powder.

– Wrap in muslin cloth and press for 8—12 hours.

Flavour: Delicate, slightly sour, with herbal notes.

Use: For sandwiches or vegetable platters.

Beech nut cheese with mint and thyme

Ingredients:

– 500 ml beech nut milk

– 2 tbsp bread kvass or plant-based yoghurt

– 1 tsp dried mint

– 1 tsp thyme

– ½ tsp salt

Preparation:

– Ferment the milk for 10—12 hours.

– Strain, then add herbs and salt.

– Wrap in muslin cloth and press gently.

Flavour: Dense and aromatic – perfect for snacks and salads.

Tip: A popular dairy-free cheese option for fresh dishes.

Cedar milk cheesecake

Ingredients:

– 500 ml cedar (pine nut) milk

– 1 tbsp vinegar

– ½ tsp salt

Preparation:

– Heat the milk to 60—70°C.

– Add vinegar – the milk will curdle.

– Drain through muslin cloth.

– Season with salt and press lightly.

Flavour: Crumbly and mildly salty.

Nettle and plantain cream cheese

Ingredients:

– 200 ml nettle milk

– 2 tsp boiled plantain seeds

– 1 tbsp dried nettles

– Salt and garlic, to taste

Preparation:

– Blend all ingredients until smooth and creamy.

– Chill before serving.

Flavour: Mild, herbal, and savoury.

Use: As a spread, filling, or dressing.

Hazelnut mascarpone

Ingredients:

– 300 ml full-fat hazelnut milk

– 1 tsp vinegar

Preparation:

– Heat the milk gently, then add the vinegar and stir.

– Blend or whisk until thick and creamy.

Flavour: Soft, creamy, and delicate.

Use: In desserts, with fruit, or as a cream layer.

Cream and double cream recipes

Pine nut cream

Ingredients:

– 1 cup (approx. 240 ml) pine nuts

– 1,5 cups (approx. 360 ml) water

Preparation:

Blend until smooth. Do not strain.

Flavour and Texture: Delicate, thick.

Uses: Desserts, sauces, cream soups.

Fermented clover milk and thyme cream

Ingredients:

– 300 ml clover seed milk

– 1 tbsp thyme infusion

– 2 tbsp berry infusion (as a starter)

Preparation:

Mix all ingredients and leave in a warm place for 24—36 hours.

Flavour: Herbal, slightly spicy.

Uses: With vegetables, bread, or fresh berries.

Cream from pine pollen and nut pulp

Ingredients:

– 1 tsp pine pollen

– 3 tbsp nut pulp (leftover from milk-making)

– 100 ml water

Preparation:

– Blend all ingredients until smooth.

– Add more water if necessary to adjust the consistency.

Flavour: Lightly nutty with a pine note.

Uses: Desserts, herbal sauces.

Nettle milk and shepherd’s purse sour cream

Ingredients:

– 300 ml nettle milk

– 1 tsp shepherd’s purse seeds

Preparation:

Simmer over low heat for 5—7 minutes until slightly thickened. Allow to cool.

Flavour: Mild, herbal.

Uses: In hot dishes, salads, or dressings.

Wild walnut and hemp seed butter

Ingredients:

– 2 tbsp wild walnuts (e.g. hazel, beech)

– 1 tbsp hemp seeds

– 1 tsp vegetable oil

– Salt to taste

Preparation:

Grind into a paste, then whisk until light and airy.

Storage: Store in a sealed jar in the refrigerator for up to 5—7 days.

Uses: As a spread, or added to porridge and sandwiches.

Desserts and other recipes

Vegetable milk pudding with flax

Ingredients:

– 200 ml hornwort milk

– 1 tbsp ground linseed

– Honey or raspberry syrup, to taste

Preparation:

– Bring the milk to the boil, then add ground linseed.

– Simmer over low heat for 3—5 minutes until thickened.

– Allow to cool, then add honey or syrup.

Flavour: Delicate, with a slight nutty aftertaste.

Uses: Breakfast, dessert, fruit topping.

Tip: For a thicker texture, refrigerate for 1—2 hours.

Nettle milk and birch pollen cream

Ingredients:

– 300 ml nettle milk

– 1 tsp birch pollen

– 1 tsp honey

Preparation:

– Blend all ingredients until smooth.

– Best served chilled or fresh.

Flavour: Mild, sweet, and rich.

Uses: Cream for pancakes, fruit, or desserts.

Tip: Store in the fridge for no more than 24 hours.

Fruit pastila with lamb’s quarters milk and blueberries

Ingredients:

– 300 ml lamb’s quarters milk

– 100 g blueberries

Preparation:

– Blend the milk with the berries until thick.

– Spread into a 0.5—1 cm layer and dry at 40—45°C (in a dehydrator or oven) for 6—8 hours.

Flavour and Texture: Sweet and tart, soft and fruity.

Uses: Snack, children’s treat.

Tip: Can be rolled into spirals or cut into strips.

Set milk dessert with elderflowers

Ingredients:

– 200 ml lime-blossom milk

– 50 ml elderflower infusion

– 1 tsp ground plantain seeds

Preparation:

– Mix the milk, elderflower infusion, and plantain seed powder.

– Let sit for 1—2 hours until it thickens.

– Serve chilled.

Flavour and Texture: Floral, refreshing, gelatinous.

Uses: A light summer dessert.

Tip: Garnish with fresh berries or edible flower petals.

Recipes for dips and sauces

Nettle milk purée with plantain seeds

Ingredients:

– 200 ml nettle milk

– 1 tbsp ground plantain seeds

Preparation:

– Mix the ingredients and heat gently for 5—7 minutes until slightly thickened.

Flavour: Delicate, slightly mucilaginous.

Use: As a garnish or a base for warm appetisers.

Tip: Add salt or spices to taste for a savoury version.

Nut curd and ground elder bake

Ingredients:

– 200 g nut “curd”

– 2 tbsp ground elder powder

– 1 tbsp linseed powder

Preparation:

– Mix all ingredients and place in a baking dish.

– Bake at 180°C for about 20 minutes.

Flavour and Texture: Filling, delicate, with a herbal aroma.

Use: As a breakfast dish, snack, or salad addition.

Tip: Serve with a nut or berry sauce.

Cattail curd with mint

Ingredients:

– 250 ml cattail milk

– 1 tsp kvass

– 1 tsp dried mint powder

Preparation:

– Ferment the milk for 12—24 hours until curdled.

– Strain through a cloth and mix in the mint powder.

Flavour and Texture: Refreshing, creamy, with a minty accent.

Use: Breakfast, dessert, spread.

Tip: Pairs well with fruits or flatbreads.

Tips and advice

Choosing Milk:

– Nut milk is creamy.

– Seed milk is mucilaginous and light.

– Root milk is thick and rich.

Storage:

– Yoghurts: up to 5—7 days

– Cheeses: up to 2 weeks

– Creams and spreads: up to 3 days

Additional ingredients:

– Herbs: ramsons, ground elder, plantain

– Flowers: linden, elderflower

– Berries: rowan, blueberry, raspberry

Residues:

Nut pulp and whey can be used in kvass, baked goods, or porridge.

FINAL NOTE

Plant milk and dairy alternatives are not only nourishing foods – they are a living connection to the forces of nature.

Each drop of plant milk holds the memory of the earth, the flavour of the forest, the breath of the meadows, and the energy of the sun absorbed by the plant.

By returning to these simple yet marvellous recipes, we are not merely enriching our diets – we are reviving an ancient bond with that which has sustained us for millennia.

Homemade plant milk is an act of care, creativity, and inner stillness – where food becomes meditation, and flavour becomes a guide to a world in which nature and humanity once again speak the same language.

Chapter 6. Sugar from nature

Long before cane and beet sugar became commonplace, people turned to the natural sweetness found in plants. People in temperate climates have been extracting sugar from tree sap, roots, berries, and sprouted grains for centuries. These age-old practices, rooted in careful observation and passed down through generations, can not only enrich modern diets but also inspire natural culinary creativity.

Wild sources of sugar

Maple (Acer spp.)

In spring, during the snowmelt, maples begin to “weep’ – their trunks push sap toward the crown under pressure. In the traditions of the Indigenous peoples of North America (Algonquin, Iroquois), maple sap was collected by carving incisions or drilling small holes, into which wooden or bone tubes were inserted to guide the sap. The sap was boiled down to make maple syrup or sugar, which was then dried and stored as flakes or powder and dried into flakes or a coarse sugar for storage.

Birch (Betula spp.)

Birch sap contains less sugar than maple sap but is more abundant. In Scandinavia, the Baltics, northern Russia, and Siberia, birch sap was collected during spring. It was consumed fresh, fermented, made into syrup, and added to porridges and beverages.

Liquorice (Glycyrrhiza glabra, G. uralensis)

Liquorice root contains glycyrrhizin – a compound 30—50 times sweeter than sugar. In Siberia, China, and the Middle East, liquorice root was dried, crushed, and boiled in water. The resulting decoction was thickened, strained, and used as a sweetener or medicine. It can be added to drinks, porridge, or baked goods.

Sprouted grains as a source of sweetness

When grains are sprouted, natural enzymes activate the breakdown of starches into sugars, primarily maltose. This process has been known since antiquity and forms the basis of sugar-free sweet porridges, drinks, and desserts.

Grains used: wheat, rye, barley (Triticum spp., Secale cereale, Hordeum vulgare)

Sprouted grains were dried, ground, and slow-cooked or sun-dried. In Europe, such porridges were prepared during Lent; in Russia, for holidays; and in Central Asia, a ritual dish called sumanak (or sumalyak) is still made for Navruz (spring New Year).

Traditional sugar recipes

Maple syrup (North American tradition)

Ingredients: 10 litres fresh maple sap

– Tap the tree during March – April by drilling a hole approximately one metre from the ground. Insert a wooden or bamboo spout.

– Strain the sap and begin boiling it over an open fire or hob.

– Boil in a wide pot until reduced to ~1 litre.

– Pour the thick, amber syrup into sterilised jars.

Tip: For crystallised maple sugar, continue boiling until thickened, but take care to avoid scorching.

Birch syrup (Northern Europe, Russia)

Ingredients: 20 litres birch sap

Preparation:

– Collect in April, during mild days and frosty nights.

– Filter and boil slowly.

– Reduce volume by 20×.