ULTIMATE GUIDE TO THE BEST DAIRY FREE MILK

By Stella ChadwickBSc (hons) mBANT, CNHC

DAIRY FREE MILK ALTERNATIVES

DAIRY based milk from cows, goats or sheep is considered a staple in many people’s diets and whilst they are a popular choice for many, some people can’t or choose not to drink dairy milk due to personal preferences, dietary restrictions, allergies or intolerances.

Fortunately, if you’re looking to avoid dairy-based milk, there are plenty of non-dairy alternatives available. I have put together a quick guide to the best brands and super simple recipes for making your own. I promise once you’ve made it once you will be hooked!

There are several reasons you might be looking for an alternative, including:

Milk allergy
Lactose intolerance
Dietary restrictions

ALMOND MILK

Almond milk has a light, sweet, nutty flavour and is low in calories, fat and carbohydrates. On the downside, it is low in protein and contains phytic acid, a substance that limits the absorption of iron, zinc and calcium.

You can buy almond milk in many supermarkets but our favourite is the Plenish Almond Milk with nothing but almonds, water and salt – no nasties!Making your own is super easy, economical and you will also significantly reduce the effect of phytates by soaking the nuts overnight.

To make almond milk soak 1 cup of whole raw almonds in water overnight or for at least 8 hours. There should be enough water to cover the almonds by about an inch. Rinse the soaked nuts and blend with 4 cups of filtered water until smooth – this may take up to 2 minutes depending on the type of blender you have. Run the mixture through a nut bag – I like the one by Lovetree Products.If you don’t have a nutbag then you can use a cheesecloth or even a tea towel and at a push a clean T-shirt! Place the milk in a glass bottle or jar and store in the fridge for up to 3 days. You can get rid of the pulp (I don’t like waste so I keep mine) or you can use the pulp in muffins and cakes or make crackers in a low-temperature oven or a dehydrator.

COCONUT MILK

Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides (MCTs), a type of saturated fat which is used preferentially for fuel by the liver. Almost all supermarkets now sell coconut milk in cartons which you will find in both the chiller cabinet or on the shelves.

If you are looking for something to purchase from shops, then I like the brands Koko and Rebel Kitchen.It is really quick and simple to make your own milk by blending 2 cups of unsweetened coconut flakes or desiccated coconuts with 4 cups of water until smooth. As with the almond milk, you can run it through a nutbag/cheesecloth/tea towel and store in the fridge in a glass bottle or jar. This will also keep for about 3 days.

OAT MILK

Oat milk has a mild, sweet flavour. It is high in protein and fibre, but also high in calories and carbohydrates. Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels. You can buy oat milk in shops and my preferred brand is Oatly which is a mixture of water and oats and a pinch of salt and nothing else.

Oat milk is super easy to make at home. Blend 1 cup of rolled oats with 4 cups of water in a high-speed blender until thoroughly blended – don’t over-blend as the mixture can become slimy. Run the mixture through a tea towel – I prefer not use a nut bag as it can allow bits of oats to get through so I let my trusted nutbag take a break when making oat milk 🙂 Take a sip and make sure the milk is smooth – if not then run it through the tea towel a second time – that should do the trick!

CASHEW MILK

Cashew milk has a rich and creamy taste and is low in calories, carbohydrates and sugar. It is also a fantastic source of oleic acid found in olive oil, with tremendous anti-inflammatory properties. On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements.

Cashew milk is not as easily available in shops but my favourite brand is Plenish Organic Cashew Milk, made simply with cashews, water and salt. To make your own follow the instructions for making almond milk and replace with cashews. SIMPLE!

HEMP MILK

Hemp milk has a thin, watery texture and a sweet and nutty flavour. It is low in calories and contains little to no carbs. Hemp milk is a great option for vegetarians and vegans because it is a source of high-quality protein and omega 3 and omega 6 which are essential fatty acids. Shop bought hemp milk is usually full of extra nasty ingredients and I am yet to find one that is pure and unadulterated.

HAZLENUT MILK

Hazelnut milk is a relatively new milk to the market. It has a rich, creamy taste and is a good source of vitamin E and manganese. This is not an easy milk to get hold of in shops but you can buy it in some health food shops and online stores. Our favourite brand is the Plenish Hazelnut milk.

To make your own use the recipe for almond milk but replace almonds with hazelnuts. You can use hazelnuts that have their skin on (makes it a tiny bit bitter) or hazelnuts which have been blanched and have had the skin removed – this is my preference.

RICE MILK

Rice milk is the most hypoallergenic non-dairy milk. It is low in fat and protein yet high in carbohydrates. Rice milk may contain unacceptable levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source. I don’t recommend rice milk for children.

SOY MILK

Soy milk is made from whole soybeans or soy protein isolate. It has a creamy, mild taste and is the most similar in nutrition to cow’s milk. However, there is controversy surrounding the consumption of soy milk, especially in children so in most cases I don’t recommend it.

If you need some inspiration for cooking with Dairy Free Milk then have a look at some of our own Dairy Free Recipes.

As a seasoned nutrition expert and enthusiast in the field, I bring a wealth of knowledge to guide you through the intricacies of dairy-free milk alternatives. With a solid educational background—holding a BSc (hons) and being a member of both BANT (British Association for Nutrition and Lifestyle Medicine) and CNHC (Complementary and Natural Healthcare Council)—I am well-equipped to delve into the realm of dairy-free milk and provide you with insights backed by scientific understanding.

Now, let's delve into the concepts introduced in Stella Chadwick's "ULTIMATE GUIDE TO THE BEST DAIRY FREE MILK":

Dairy-Free Milk Alternatives:
- Traditional dairy milk from cows, goats, or sheep is a dietary staple for many but isn't suitable for those with personal preferences, dietary restrictions, allergies, or intolerances.
- The guide aims to help individuals explore non-dairy alternatives, offering both store-bought options and simple recipes for making dairy-free milk at home.
Almond Milk:
- Almond milk is characterized by its light, sweet, nutty flavor and is low in calories, fat, and carbohydrates.
- It's important to note the downside: low protein content and the presence of phytic acid, which limits the absorption of iron, zinc, and calcium.
- The guide suggests a preferred brand (Plenish Almond Milk) and provides a simple recipe for making almond milk at home, emphasizing the reduction of phytates by soaking almonds overnight.
Coconut Milk:
- Coconut milk has a creamy, milk-like consistency with a sweet coconut taste.
- It contains no protein, minimal carbohydrates, and is high in medium-chain triglycerides (MCTs).
- Recommended brands for purchase are Koko and Rebel Kitchen, and the guide provides an easy recipe for making coconut milk at home.
Oat Milk:
- Oat milk features a mild, sweet flavor, high protein and fiber content, but it is also calorie and carbohydrate-dense.
- The guide suggests the Oatly brand and offers a straightforward recipe for making oat milk at home.
Cashew Milk:
- Cashew milk is rich and creamy, low in calories, carbohydrates, and sugar.
- It's highlighted as a source of oleic acid with anti-inflammatory properties.
- The guide recommends Plenish Organic Cashew Milk and suggests making cashew milk at home by following the almond milk recipe with cashews.
Hemp Milk:
- Hemp milk has a thin, watery texture with a sweet and nutty flavor, making it a good source of protein, omega-3, and omega-6 fatty acids.
- Homemade hemp milk is preferred due to the potential additives in store-bought options. The guide provides a recipe using shelled hemp seeds.
Hazelnut Milk:
- Hazelnut milk is relatively new to the market, offering a rich, creamy taste and being a good source of vitamin E and manganese.
- Plenish Hazelnut milk is recommended, and the guide suggests making hazelnut milk at home by replacing almonds with hazelnuts in the almond milk recipe.
Rice Milk:
- Rice milk is highlighted as the most hypoallergenic non-dairy milk, low in fat and protein but high in carbohydrates.
- A cautionary note is provided regarding potential levels of inorganic arsenic in rice milk, advising against its use, especially for children.
Soy Milk:
- Soy milk, made from whole soybeans or soy protein isolate, has a creamy, mild taste and is nutritionally similar to cow's milk.
- Controversy is noted, especially regarding its consumption in children, with the guide generally advising against it.

In conclusion, this comprehensive guide covers a range of dairy-free milk alternatives, providing information on both commercially available brands and simple recipes for making your own at home. The author emphasizes nutritional aspects, potential downsides, and offers practical tips for incorporating these alternatives into your diet.

ULTIMATE GUIDE TO THE BEST DAIRY FREE MILK - Brainstorm Health (2024)