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Hey there, let's talk about non-dairy milk alternatives!
Non dairy milks, such as almond milk, soy milk, and oat milk, have become increasingly popular in recent years as more and more people are looking for ways to cut down on dairy. Whether it's for health reasons, ethical concerns, or simply a change in taste preference, plant-based milks offer a wide range of options for those looking to reduce their dairy intake. In this blog post, we'll explore the various types of plant-based milks available, their nutritional benefits, and how to use them in cooking and baking. And yes, non-dairy milks can be substituted for dairy milk when cooking. So, whether you're a vegan, a lactose intolerant, or just looking to try something new, read on to discover the many benefits of plant-based milks!
First up, let's talk nut milks. These are a delicious and healthy alternative to cow's milk, made by blending nuts with water and straining the mixture to create a creamy and nutritious liquid. (You might be surprised to know) there are quite a few popular types of nut milk, each with their own unique characteristics. With so many options available, it's easy to find a nut milk that suits your taste and dietary needs.
Here are a few of the most popular types of nut milk and their unique characteristics:
Low in calories and fat but high in Vitamin E and antioxidants, almond milk has a light, nutty flavor that works well in smoothies, coffee, and baking.
Brazil nut milk is high in selenium, a mineral that is essential for healthy thyroid function. It also has a rich and creamy texture, making it a great alternative to heavy cream. Its flavor is slightly sweet and nutty, making it perfect for baking and cooking.
Cashew milk is creamy and rich, making it a great alternative to heavy cream. It is also high in magnesium and potassium, making it a great option for those looking to boost their electrolyte intake. It has a slightly sweet and nutty flavor that pairs well with cereal, oatmeal, and baked goods.
Hazelnut milk has a strong, nutty flavor that is similar to hazelnuts. It is high in monounsaturated fats, which can help lower cholesterol levels. Hazelnut milk is often used in coffee and baking.
Macadamia nut milk is high in monounsaturated fats and low in carbohydrates, making it a great option for those following a ketogenic diet. It has a slightly sweet and nutty flavor that works well in smoothies, coffee, and baking.
Walnut milk is high in Omega-3 fatty acids, which can help reduce inflammation in the body. It has a slightly earthy flavor that works well in savory dishes such as soups and sauces.
Coconut milk is a rich and creamy non-dairy milk that is made from blending coconut meat with water. It is high in fat, but it is mostly made up of medium-chain triglycerides, which can be easily metabolized by the body. It has a distinct coconut flavor that works well in curries, soups, and smoothies. Additionally, it is a great source of healthy fats, and it can be used as a dairy-free alternative in cooking and baking.
Oat milk is a creamy and versatile non-dairy milk that is made by blending oats with water. It is high in carbohydrates and protein, making it a great option for those looking for a more substantial milk alternative. It also has a slightly sweet and oaty flavor that works well in smoothies, coffee, and baking. Additionally, oat milk is a great source of dietary fiber.
Soy milk is a plant-based milk made from soybeans and it is the most popular non-dairy milk. It is high in protein, making it a great alternative for vegetarians and vegans. Soy milk has a mild and nutty flavor that works well in smoothies, coffee, and baking. Additionally, soy milk contains isoflavones, which have been linked to a reduced risk of heart disease and osteoporosis.
|
Nut Milk |
Calories |
Fat (g) |
Protein (g) |
Carbohydrates (g) |
Sugars(g) |
Vitamin E (mg) |
Magnesium (mg) |
Selenium (mcg) |
Omega-3 (g) |
|
Almond Milk |
40 |
3 |
2 |
1 |
0 |
2.5 |
30 |
0 |
0 |
|
Brazil Nut Milk |
25 |
2 |
1 |
1 |
1 |
0 |
0 |
50 |
0 |
|
Cashew Milk |
25 |
2 |
1 |
1 |
3 |
0 |
20 |
0 |
0 |
|
Hazelnut Milk |
30 |
3 |
1 |
1 |
4 |
0 |
0 |
0 |
0 |
|
Macadamia Nut Milk |
50 |
5 |
1 |
1 |
0 |
0 |
0 |
0 |
0 |
|
Walnut Milk |
25 |
2 |
1 |
1 |
0 |
0 |
0 |
0 |
1 |
|
Coconut Milk |
120 |
12 |
1 |
3 |
0 |
0 |
10 |
0 |
0 |
|
Oat Milk |
100 |
4 |
3 |
14 |
3 |
0 |
20 |
0 |
0 |
|
Soy Milk |
80 |
4 |
7 |
4 |
1 |
0 |
30 |
20 |
0.5 |
Note: Nutritional facts are approximate and can vary depending on the brand or production process of nut milks.
Overall, nut milks are a great option for those looking for a dairy-free and plant-based alternative to cow's milk. They are versatile, delicious, and nutritious, and suitable for cooking or backing. Each nut milk has its unique nutritional values, health benefits and flavor profiles, so it is worth experimenting with different types to find the one that you like best!
