Not able to digest dairy? No worries. I’ve been livin’ in the non-dairy world since I was a baby and with these fun milky alternatives, there’s no need to shy away from adding them to your favorite bowl of cereal, baking recipe or straight up in a deliciously chilled glass. Some of my favorite non-dairy go-to milky beverages are easily found in your neighborhood food store or health food store. They’ve all got their own taste and most of these nutrient-rich non-dairy options reap just about as much calcium as their cow milk partner. Not able to tolerate the cow’s choice? Look no further.
Check out some of these options the next time you’re yearnin’ for a little Moo without the Cow:
Almond Milk
High in vitamin E and cholesterol-lowering flavonoids, this slightly nutty beverage is best for baking and as an accompaniment to coffee or tea. Almond milk has less calories than skim milk and no saturated fat. I often use this milk in my oatmeal, muffins and smoothies.
Hazelnut Milk
Soaring with vitamin E and protein, this velvety smooth milk has a roasted aroma which tastes great with cereal, coffee and tea.
Soy Milk
Probably the most well-known dairy alternative, soy is a great source of magnesium, vitamin D, calcium and protein. Many of you may worry about consuming too much soy (as I limit my processed soy) however if you do purchase soy milk, opt for organic. Soy milk tends to be creamy and slightly sweet, which makes it ideal for soups, sauces and casseroles.
Rice Milk
Enriched with vitamins A, B12 and D, Rice Milk has a mildly sweet taste which I love to use in desserts such as mousse, smoothies and oatmeal. Although this milk lacks the calcium and protein of regular cow’s milk, it’s still a delicious non-dairy alternative that can be used in many creative ways, especially around the holidays making fun desserts.
Hemp Milk
This milk lacks cholesterol, which is a plus and has all 10 essential amino acids, minerals, protein, calcium and omega 3 fatty acids. It gives off a nutty and grassy taste, which I enjoy in baked goods and curry dishes. This dairy alternative is quite popular due to its nutritional punch.
Coconut Milk
Coconut Milk is often used in Thai recipes as it’s a good source of healthy fats and soaring with B12 and potassium, which is key for vegans.
Quick Tip: Make nut-milk ice cubes and use in place of regular ice cubes for a frothy, cool and extra creamy soup, smoothie or dressing recipe. You can also make your own milk alternative by combining 2 Tbsp. of nut butter with 8 oz. purified water, which is a delicious n’ fun way to enjoy a dairy-free milk in your cereal, oatmeal, baked goods and dressings. And here’s a recipe I created last week using both hemp and almond milk. I whipped this up and enjoyed it all week long atop my salads, poached fish, tofu and even mixed into my Greek yogurt parfaits with gluten-free granola.
Carrot Coriander Dip
Gluten-Free and Vegan
Serves 4
6 large carrots, shredded
2 Tbsp. raw cashews
1/4 cup almond milk
1/4 cup hemp milk
1/2 tsp. coriander
1/4 cup fresh parsley
1 tsp. lime juice
1/2 tsp. cinnamon
1/4 tsp. sea salt
1/3 tsp. freshly ground white pepper
Place all ingredients into a blender; pulse until smooth.
Transfer to the stove top, cook on low heat for 4-5 minutes or until thickened.
Enjoy atop grilled tofu, eggs, fish or as a dressing on salads.
