Milk substitutes like rice, soy, and almond milk are readily available in stores and can be made at home. They are comparable to milk in protein but lower in saturated fat. Artificial creamers should be avoided due to their high saturated fat content.
Milk substitutes are often derived from rice or soy. Products like Rice Dream and Silk are readily available right next to the usual dairy milk offerings. These products also come in generic brands, which many find comparable to brand names.
Some products use a milk replacer to replace dairy ingredients like cream. Ice creams made from both Rice Dream and Silk can be found alongside the traditional milk or cream confections.
Both rice and soy milk are comparable to milk in protein, but inferior in saturated fat. Rice milk has a lower protein count than both milk and soy milk. Some people have trouble digesting soy and may prefer a rice-based milk substitute. You can also replace the milk with soy or rice.
Rice milk can be made by cooking one part rice to four parts water. Some like to add a dash of vanilla for an extra flavour. After the rice is fully cooked, it must be mixed with its liquid and then filtered through cheesecloth several times. Many find fresh rice milk a fantastic addition to their daily diet.
Soy milk is often the preferred milk substitute due to its high protein content. Soy milk takes much longer than rice milk to prepare at home because you have to soak the soybeans overnight before cooking them. The usual proportion in cooking is one part dried soybeans to five parts water. These are also cooked, mixed and filtered.
Some people prefer the taste of almond milk to rice or soy milk. Almond milk is harder to find in grocery stores than the latter two. However, many find it easier to digest and enjoy its high protein content. Almond milk was a traditional food of the Arab Moors, who praised its sweetness and ability to keep in good conservation conditions. Cooks like to use almond milk as a milk substitute in dishes like rice pudding or pumpkin pie.
Almond milk recipes usually call for the almonds to be boiled with water and then ground in the blender. The result is a rather coarse textured product, which needs to be strained to create a finer texture. Homemade almond milk usually keeps in the refrigerator for up to a week and is a great milk substitute choice for vegetarians. It is also the most popular milk substitute in the Raw Food movement, which is gaining popularity.
Other milk substitutes are coconut milk, oat milk, or milk made from other grains such as barley. With the exception of coconut milk, most other milk substitutes are less commonly found in stores, although you may be lucky to find some at health food stores. The recipes for making these milk substitutes are easily found online.
Nutritional experts suggest avoiding milk substitutes in the form of artificial creamers. These creams are often based on saturated fat, which tends to be more fattening than half-and-half or cream. Some low-fat versions are now being produced, but nutritional experts still suggest choosing a healthier milk replacer or dairy product itself over oil-based products.
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