Food

Guide to Non-Dairy Milks

There is no need to cry over spilled milk with these animal-free dairy alternatives.

Milk might be a dish best served cold, but that isn’t stopping non-dairy milk’s popularity from being white hot. Made from nuts, grains, beans, and seeds, there are options for every palate and price point. Below is a handy guide for those looking for a sauce thickener, the best coffee creamer, or just wanting to kick the dairy habit.

So-y Delicious
Perhaps the most well known of the milk alternatives, soymilk was first documented being made by the ancient Chinese as early as 220 AD. Soymilk is a popular alternative to cow’s milk because of its high protein content and low levels of saturated fat, though recent studies have linked increased soy consumption to diseases such as breast cancer. The studies are inconclusive, however, so if you enjoy its mild taste, use soymilk as a creamer or a base for milkshakes.

Nuts for Almond Milk
Almond milk, which is quickly gaining popularity with grocery store shoppers, is often the least expensive non-dairy milk. Its mild, nutty taste enhances morning coffee and is perfect for cookie-dunking. It is also the least caloric of the bunch at around 60 calories per one-cup serving and is a great source of calcium, magnesium, and vitamin E. It’s even easy to make at home.

Loco for Coco(nut)
Thick, smooth, and perfect right out of the carton, coconut milk is made when the meat of a coconut is blended with water. The thicker consistency, which makes coconut milk a great substitute for whole milk, is attributed to its higher fat content—there are five grams in a one-cup serving. Make sure to get it out of the carton though—canned coconut milk has been used in many tropical cuisines for centuries to create delicious curries and desserts but is higher in fat and harder to gulp from a glass.

Healthy Hemp
No longer just a hippie buzzword, hemp milk (made from hemp seeds that are soaked and ground with water) is a healthful alternative to dairy. Unlike other substitutes, hemp milk contains all ten amino acids, providing a complete protein in a glass. Additionally, hemp milk contains omega-3s, calcium, and iron. While harder to find than some of its counterparts, hemp milk is nutty, earthy, and provides a serious nutritional bang for your buck.

Grain on the Brain
Rice, oats, spelt, rye, and quinoa are but a few of the grains that are now being made into milk. While these milks are higher in carbohydrates and lower in calcium and protein than soymilk, those who enjoy grain milk’s thin texture and light taste can find many brands which are fortified with vitamins and minerals including calcium and vitamin B12. Great in a bowl of cereal or oatmeal, grain milk is a perfect choice at morning meals.

With all the options for dairy-free milk out there, there is no need to risk your health or the wellbeing of our moo-making friends when reaching for a tasty beverage. From baking to blending, for oatmeal or Oreos, you will enjoy milking one of these glasses of non-dairy goodness for all they’re worth.

Photo: Garrison McArthur Photographers

 Comments

More Food

VegNews Exclusive: Top Tips for An All-Star Vegan Brunch

We talked to veganism’s top culinary experts for advice on how to enhance your brunch experience.
Read More »

Celebrate Spring with a Vegan Twist

Put a progressive spin on holiday traditions without foregoing the festive feelings of the season.
Read More »

Guide to Vegan Passover Seder

Get down with the Haggadah, gulp Kosher wine, find the afikoman, and enjoy grub from the old country.
Read More »

11 Spicy Vegan Dishes for Hot Sauce Lovers

Turn the heat up—all the way up—with these scrumptiously spicy recipes that are also meat- and dairy-free.
Read More »

Zombie-Free French Toast

The duo behind The Vegan Zombie fame share their go-to recipe for French Toast—zombies not included.
Read More »

This Week on VegNews TV: The secret to these delightful sweet treats is white beans! Aylin Erman shows you how to make these simple blondies.

More Videos »