Non-Dairy Milk Alternatives

Are you part of the American consumer population that does not drink cow’s milk??? The media and health organizations urge us to drink milk because it is important for strong bones and healthy children.? We have been told that cow’s milk is, “nature's most perfect food.”? Is that true?? Did you know that only humans drink cow’s milk after infancy?

Dairy uses a lot of water.? Cows consume 144 gallons of water to produce one gallon of milk in the U.S.

Consumption of dairy milk has rapidly decreased during the last fifty years.? In 1970, the average American drank almost one cup of cow’s milk a day.? By 2019. that number dropped to less than one-half cup a day.

Cow’s milk contains a form of sugar called lactose which is difficult for many people to digest.? Some people have allergies, intolerance or dietary restrictions and need non-dairy alternatives.? There are at least 10 alternatives to choose from.? Soy, oat, rice, macadamia, flax, cashew, hazelnut, pistachio, coconut and hemp.?

Soy is an easy substitute for cow’s milk and can be great for cooking, baking as well as drinking plain.? Fortified soy milk is similar nutritionally to cow’s milk and the USDA has determined that it qualifies as an adequate substitute. Flax milk is thicker, not too sweet and nut-free.? Hazelnut milk is sweet, bold and nice when stirred into coffee.? Oat milk is creamy and works well with lattes.? You can also make it yourself using a blender, water, rolled oats and a pinch of salt.? Pistachio milk is also creamy and can be made from scratch. Rice milk tastes like regular dairy milk, is naturally sweetened and a great simple substitute for baked goods. Almond milk has a light and nutty taste.? Look for brands with the highest amount of protein. Cashew milk is creamy and can be overpowering.? It is great as a creamer and in a smoothie.? It can often be found in stores combined with other alternative milk.? Coconut milk is creamy and can be found in grocery stores and sold in cans and cartons. Macadamia milk is becoming more popular.? It is very creamy with a mild, nutty flavor.? Hemp milk is buttery, sweet, nutty and good for baking. ?Sometimes it can be combined with oat milk and is highly processed.

Some baking tips.? Substitute milk alternatives for baking recipes 1:1 ratio. Soy is often the best alternative to use for baking because it is thicker, and its consistency is most like cow’s milk.?? Try to use milk alternatives that do not contain excessive sugar or flavoring.? Unsweetened almond milk contains less sugar than other plant-based alternatives and is very high in vitamin E.? A cream sauce made with almond milk will result in a very different result than one with actual cream.

Finally, to ensure you are not getting annoying chemicals or GMOs, purchase certified organic plant milk.? If organic is not a health priority for you then a non-GMO label is a good alternative.