Cow’s milk is marketed as being ‘oh so healthy and natural’ that we often forget some of the downsides to it. It’s not bad for you, but it does often contain antibiotics, lots of fat, and some people are lactose intolerant; also cows produce a huge amount of methane every day which is having a significant effect on the global warming problem. There are, though, plenty of alternatives to cow’s milk, so read on and find 6 of the best, yummy milk alternatives that you should try:
Rice milk is extremely nutritious and one of the lowest fat milk alternative. It doesn’t contain the calcium that cow’s milk does, but what it lacks in calcium in makes up for in its many other vitamins and minerals.
How to make rice milk :
- Blend rice and water in a blender until smooth.
- Strain the blended mixture using butter muslin or a nut milk bag. A tight-weave cloth is preferable, as twisting the top tightly allows more milk to drain through.
- Refrigerate up to 3-4 days.
Soy milk is probably the best known and most popular milk alternative. It’s substantially higher in protein and significantly less fattening, than cow’s milk, but you can use it on just the same way as you would regular milk.
How to make soy milk :
- Soak soybeans in 2-3 cups of water overnight.
- Discard water and rinse soybeans.
- Remove skins as best you can.
- Add soybeans and 4 cups water to blender.
- Blend until smooth.
- Strain the blended mixture using butter muslin.or a tight-weave cloth is preferable, as twisting the top tightly enables you to continue squeezing out more milk. Continue to step 7 if using the soy milk for making yogurt. Otherwise, cool and refrigerate.
- Heat the strained milk in a heavy-bottom pan to 180ºF (82ºC). Hold this temperature for 20 minutes, stirring frequently to prevent sticking. Cool the milk and store.
- Refrigerate for up to 4 days.
If you have a soya allergy or a nut intolerance, then try some hemp milk. It’s rich in omega-3 fatty acids, an excellent source of protein and it’s a bit thicker and creamier than other plant based milks too.
How to make Hemp milk :
- Blend hemp seeds in water until smooth. Use a high speed setting for 1-2 minutes in a standard blender OR use the milk and soup setting with a high-powered blender such as a Blend-Tec or Vitamix.
- Strain the pulp from the hemp milk.
- Refrigerate. Hemp milk will be good for 5 days
Almond milk can be a bit more expensive than the other milk alternatives, but it does taste great and it has loads of nutritional value. It is absolutely loaded with selenium, manganese, as well as Vitamin E.
How to make Almond Milk
- Soak the almonds overnight.
- Drain and rinse the almonds.
- Combine the almonds and water in a blender.
- Blend at the highest speed for 2 minutes or until smooth.
- Strain the almonds using muslin cloth.
- Store the almond milk in sealed containers in the fridge for up to two days.
Flax milk has just as much calcium as regular milk does and it is also rich in alpha linoleic acids, which are a type of Omega-3 fatty acids that have been shown to be effective at reducing inflammation in the body. Best of all, it’s wonderfully delicious and very creamy and works great in a smoothie.
How to make Flax Milk :
- Blend flax seeds and water in a blender on high for 1 minute; allow to rest for 2 minutes. Blend again on high for 1 minute; allow to rest for 5 minutes. …
- Pour flax milk through a nut bag or a strainer lined with cheesecloth into a pitcher or glass container; press solids with back of a spoon to extract liquid.
- Refrigerate for up to 4 days.
Oat milk is both cholesterol and lactose free and it contains folic acid and a high concentration of the antioxidant, Vitamin E. Also, it contains phytochemicals, which can help to fight diseases, such as cancer, heart diseases and stroke. It does contain gluten though, so this one is not for you, if you are following a gluten free diet.
How to make Oat Milk :
- Pour the oats, water and any optional ingredients like dates or vanilla extract into your blender and blend on high until smooth.
- Strain the oat milk by pouring it through a cheese cloth into a pitcher or bowl. Use your hands to squeeze the milk.
- Store oat milk in the refrigerator for 2-3 days.
Do you know some other milk alternatives? If yes do let us know in comments below.
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