I get a lot of requests in my classes for non-dairy substitutions from people who are lactose-intolerant or because they have a lactose-intolerant child.  If you’ve been to a supermarket lately, I’m sure you’ve noticed how popular alternative milks have become.  There’s certainly no rule that kids need to drink a white beverage at every meal, no matter what you see on tv.  But these beverages have a place in the kitchen that go beyond the glass.  With so many to choose from, it can be  a challenge knowing what milk to use when.  Here’s my Alternative Milk Guide:
ALMOND MILK
Almond milk has a mildly sweet and nutty flavor. Â Like most of the alternative milks, it is actually very easy to make since it is just soaked almonds blended with water and strained. Â You can find unsweetened, sweetened and flavored versions. Â Check out my step-by-step instructions on how to make your own almond milk — 3 different ways.
Nutritional profile: It is very low in fat, but also low in protein and carbohydrates. Â Be careful about buying sweetened almond milk which can be high in sugar. Â Clearly, almond milk cannot be consumed by someone with a nut allergy. Â It is gluten-free.
Use: Great in smoothies, hot cereals, coffee or tea. Â I have also used it in baking and soups, too. Â Try this recipe for brown rice pudding.
COCONUT MILK
This is made by pressing the coconut flesh and adding water.
Nutritional profile: Coconut milk is very rich in medium-chain saturated fatty acids, but this fat is used by the body quickly as energy, as opposed to being stored as fat. Â It contains lauric acid, a powerful immune-boosting fatty acid also found in breast milk. Â Coconut milk is very low in carbohydrates and low in protein. Â It usually has a thickener added, like guar gum. Â Some people with nut allergies can drink coconut milk, but some can’t. Â Coconut milk is gluten-free.
Use: I have used coconut milk in smoothies, brown rice pudding, curry dishes, popsicles, desserts, and coconut rice. Â Make sure you shake the can well before opening since the fat will be concentrated on top. Â I like Native Forest Coconut Milk since the cans are BPA-free. Â You can freeze unused coconut milk in an airtight container.
HEMP MILK
Hemp milk is made by blending hemp seeds with water and straining it. Â You can find unsweetened, sweetened and flavored varieties.
Nutritional profile: Hemp milk does not contain THC, the active ingredient in marijuana, so fortunately (or unfortunately) you cannot get high from hemp milk. Â Hemp milk contains a moderate amount of Omega-3 and Omega-6 fatty acids (5 grams/cup), and in an ideal ratio. Â It is low in carbohydrates and sugar, but contains some protein (2 grams/cup). Â Many people find hemp seeds and milk easy to digest. Â Hemp milk usually contains some sort of thickener, such as gum acacia. Â It may be unsuitable for people with nut or seed allergies. Â It is gluten-free.
Use: I think hemp milk substitutes very closely for whole cow milk in recipes. Â I have used it successfully in baking, French toast, savory bread puddings, soups, smoothies and hot cereal. Â For a weekend treat, I’ll finish off a pot of oatmeal with chocolate hemp milk and I call it….”Chocolate Oatmeal!” Â Once I tried using it to make fudgsicles, however, and they didn’t taste great.
OAT MILK
Oat milk is made by soaking oats in water, blending and straining it.
Nutritional profile: Oat milk contains some fiber and protein. Â But it is also relatively high in carbohydrates and (naturally occurring) sugar. Â It is appropriate for those with nut allergies, but is is not gluten-free.
Use: You can drink it chilled, or use it in smoothies and baked goods.
RICE MILK
Rice milk is made by blending cooked rice with water and straining. Â I find rice milk to be a bit too watery to use in place of milk and very low in nutrition, so I never buy it. Â It is suitable for people with nut allergies and it is gluten-free.
Nutritional profile: Low in protein and fat, but high in carbohydrates and sugar (naturally occurring.) Â Rice milk contains few natural nutrients, so it’s really not ideal for children.
Use: You can use it in smoothies and hot cereal and probably soup. Â I know you can also drink it chilled, straight up.
SOY MILK
Soy milk is made by soaking soybeans and blending them with water and straining. Â You can find unsweetened, sweetened, flavored and chocolate versions. Â Soy milk is very widely available and substitutes well for whole milk.
Nutritional profile: Soy milk has the highest protein content of all the alternative milks and is low in carbs with a moderate amount of fat. Â Many soy milks contain additives, since straight soy milk doesn’t taste wonderful, so be careful of all the flavors and sweeteners added. Â Most soy in this country is genetically-modified, so I would encourage you to look for organic or “non-GMO” soy milk. Â Many people consider unfermented soy difficult to digest. Â In addition, soy contains isoflavones which can mimic estrogen in the body and be disruptive to the body’s hormonal cycles. Â I avoid unfermented soy, but if you enjoy it, I would recommend exercising moderation.
Use: Soy milk can be used in hot beverages, smoothies, soups, hot cereals and in baking. Â Look for unsweetened, plain soy milk for use in savory recipes.