Lactose intolerance, aversion or willingness to change pushes us to look for an alternative to cow’s milk. But what to choose? What product will be healthy? Which is better to avoid? Is there anything I can prepare myself? Which plant-based milk is best? Is plant-based milk healthy? Which milk to choose?
Nuts in 4 ways. Easy and healthy recipes
Healthy vegetarian broth. See how to make it!
In this article you will learn, among others:
- Is milk healthy?
- How to replace cow’s milk?
- How to make plant-based milk yourself?
Is milk healthy?
Milk is a source of wholesome protein. It contains essential amino acids in practically such proportions as are necessary for the body to function. Milk is also a rich source of calcium. This element is essential not only for bones and teeth, but also for the proper functioning of the nervous system and muscles. It also contains vitamin D.
How to replace cow’s milk?
The best known alternative to cow’s milk is soy milk. It is almost as rich in protein as traditional milk, and is lactose-free and casein-free. It is additionally rich in potassium and isoflavones. However, it should be remembered that soybeans are the most genetically modified plants. Hence, most soy drinks are derived from such plants. If you are trying to avoid GMOs in your diet, look at the label to see what soy is made of the product. You can also choose other alternatives:
- Moatmeal medicine – does not contain lactose or casein, but is a rich source of vitamin E, folic acid and phytochemicals. It is well tolerated by people who have multiple allergies. However, people suffering from celiac disease should not reach for it. The downside of oat milk is the lack of calcium and high carbohydrate content.
- Rice milk – it is the most hypoallergenic of all milk substitutes. At the same time, it is rich in nutrients such as B vitamins, magnesium, iron and copper. Most often it is also enriched with calcium and vitamin D. It is rich in easily digestible sugars, so people suffering from diabetes should approach it with caution.
- Hemp milk – it does not contain lactose, cholesterol, has a low proportion of saturated fat, but high unsaturated fat, including omega 3. Its natural calcium content is not high, therefore it is enriched with a number of vitamins and minerals.
- Cashew milk – it is rich in copper, zinc, selenium and magnesium. It is a source of B vitamins. Like other plant-based milks, it does not provide lactose or casein.
- Almond milk – it is a source of magnesium, manganese, selenium, potassium, vitamin E, flavonoids and unsaturated fats.
How to make plant-based milk yourself?
The simplest plant-based milks that can be prepared at home are those made from nuts. We have two suggestions for you, both equally good. Cashew milk is creamier when blended than almond milk. You don’t need to strain it.
Ingredients:
1 cup of almonds
3 glasses of water
Soak the almonds in water for 12 hours. Change the water several times in the meantime. Rinse with fresh water and add to the blender. Add water and blend until smooth. You can drink them as is, or squeeze the pulp out and leave the liquid alone. Store in the refrigerator for no more than 5 days.
Ingredients:
1 cup of cashews
3 glasses of water
Stevia, honey, sugar (optional)
Pinch of salt
Pour water over the nuts and allow the liquid to absorb (minimum 1 hour, preferably 8 hours). Drain and rinse, then add to the blender, add water. Blend until smooth. Store in the refrigerator for no more than 5 days.
What do you substitute for cow’s milk? Which plant-based milk is best? Which plant-based milk is best? Share your opinion in the comments!
Main photo comes from: olfiika / iW / CC BY-SA
Photo 1 in the content is from: AmazingAlmonds / IWoman / CC BY
Photo 2 in the content is from: penelope waits / iW / CC BY
- Comments