Milk alternatives
Plant power

Whether you’re seeking dairy alternatives for health reasons, ethical concerns, or culinary exploration, join us on this journey as we uncover the richness of plant-based milk alternatives. From the familiar almond and coconut milk to the rising stars like oat and hemp milk, each variety brings its unique set of flavours, textures, and health benefits to the table. In this comprehensive guide, we delve into the world of plant-based milk alternatives, exploring the nutritional advantages of almond, oat, hemp, and coconut milk, while also addressing the drawbacks of rice and soy milk. By breaking down the health benefits of each and providing simple homemade recipes, we aim to empower you to make informed choices and extract maximum nutrition from your plant-based milk consumption.

Almond Milk

Almond milk is a popular milk alternate, celebrated for its low-calorie profile and generous infusion of vitamin E—an antioxidant powerhouse safeguarding cells against harm. It is considered an excellent dairy substitute due to its pleasant taste, compatibility with vegan diets, digestibility, and versatility in various culinary applications.

Health Benefits

• Heart Health: Almond milk aids heart health due to its low saturated fat content, high unsaturated fats, and added vitamin E, which acts as an antioxidant. It is low in sodium and fortified with heart-healthy nutrients to support cardiovascular well-being.
• Bone Health: Almond milk aids bone health as it contains calcium and vitamin D, essential for bone strength. Almonds are rich in magnesium, promoting bone density.
• Blood Sugar Management: Almond milk assists in blood sugar management due to its low glycaemic index, preventing spikes in blood sugar levels. It contains no added sugars, making it suitable for diabetics and those monitoring their sugar intake.
• Weight Management: The low-calorie count makes it a good choice for those looking to reduce their caloric intake. It contains no cholesterol or saturated fats, making it a healthier option. Its high fibre and protein content can promote feelings of fullness, potentially reducing overall calorie intake

Exercise caution when navigating supermarket shelves. Despite its appeal, commercial almond milk often contains minimal almonds, approximately 2% per litre of water, equivalent to just 10 to 15 almonds per container. If opting for store-bought almond milk, choose unsweetened varieties to steer clear of added sugars. Remember to check label for carrageenan, a thickening agent that may cause issues for sensitive digestive systems.

For homemade almond milk, a common recipe would be 1 cup of almonds to 2 to 4 cups of water, depending on how thick you want the milk to be.

Here’s how you could make a batch of homemade almond milk:

1. Soak 1 cup of almonds in water overnight to soften them.
2. Drain and rinse the almonds.
3. Blend the almonds with 2 to 4 cups of fresh water until well combined and smooth.
4. Strain the mixture through a nut milk bag or cheesecloth to remove the almond pulp, leaving behind the liquid almond milk.

The remaining pulp can be used in baking or added to oatmeal, smoothies, or other dishes to increase fibre and nutrient content. Homemade almond milk is richer and can be customised to personal taste and nutritional preferences.

Oat milk

Oats bring more to the table than just their comforting flavour and creamy texture. They’re packed with fibre, including the special soluble fibre known as beta-glucan. This prebiotic fibre isn’t just any fibre—it’s a superhero in the fight against cholesterol, particularly the notorious LDL cholesterol. Crafted from just two humble ingredients—oats and water—oat milk possesses a remarkable ability to absorb water, resulting in a milk with a more pronounced oat presence compared to the nut-to-water ratio found in almond or cashew milk.

Health Benefits

• Heart Health: Oat milk is heart-friendly, as it is low in saturated fat and cholesterol-free. It contains beta-glucans, a type of soluble fibre that help reduce levels of LDL cholesterol, often referred to as “bad” cholesterol. Lowering LDL cholesterol can help reduce the risk of heart disease and stroke.
• Blood Sugar Management: Oat milk has a low glycaemic index, which means it doesn’t cause a rapid increase in blood sugar levels after consumption. This makes it a suitable option for individuals with diabetes or those who are trying to manage their blood sugar levels. The complex carbohydrates in oats provide sustained energy, helping to prevent energy crashes and sugar cravings.
• Weight Management: Oat milk is lower in calories and fat compared to cow’s milk, making it a good choice for individuals looking to manage their weight. The fibre content in oats can promote feelings of fullness and help control appetite, aiding in weight loss or weight maintenance efforts.
• Digestive Health: Oat milk contains soluble fibre, which can help promote healthy digestion by adding bulk to stool and regulating bowel movements. This may be particularly beneficial for individuals with constipation or other digestive issues.

While supermarket oat milks are generally regarded as safe and nutritious alternatives to dairy milk, there are a few potential issues or considerations to be aware of. Certain versions might include added sugars for flavour enhancement, so scrutinise ingredient labels and opt for unsweetened or lightly sweetened varieties whenever feasible. Also, commercial oat milk brands may incorporate thickeners, stabilisers, or emulsifiers like carrageenan or guar gum to refine texture and consistency which can cause digestive discomfort.

For homemade oat milk, a common recipe would be 1 cup of oats to 4 cups of water.

Here’s how you could make a batch of homemade oat milk:

1. Rinse the rolled oats under cold water to remove any debris or excess starch.
2. Soak 1 cup of rolled oats for 15 minutes, or overnight.
3. Blend the oats with 4 cups of fresh water until mixture is smooth and creamy.
4. Strain the mixture through a nut milk bag or cheesecloth to remove the oat pulp, leaving behind the liquid oat milk.

Making oat milk at home allows you to customise the flavour and sweetness to your preference and avoids the additives and preservatives often found in store-bought versions.

Coconut Milk

People opt for coconut milk over other milk alternatives due to its distinctive flavour, versatility, and health benefits. With its rich, creamy texture and subtle coconut taste, coconut milk adds a tropical twist to recipes. Coconut milk contains beneficial nutrients such as medium-chain triglycerides (MCTs) and lauric acid, which offer advantages for energy metabolism, immune support, and heart health. Widely available and easily accessible, coconut milk offers a delicious and nutritious alternative to traditional cow’s milk.

Health Benefits

Coconut milk offers several health benefits due to its unique nutritional composition and bioactive compounds. Here are some of the key health benefits of coconut milk:

1. Rich in Medium-Chain Triglycerides (MCTs): Coconut milk is high in medium-chain triglycerides (MCTs), a type of healthy fat that is easily absorbed and metabolised by the body. MCTs are known to provide a quick source of energy and help support weight management by increasing feelings of fullness and boosting metabolism.
2. Heart Health: Despite being high in saturated fat, coconut milk has been associated with benefits for heart health. The specific type of saturated fat found in coconut milk, known as lauric acid, help raise levels of HDL (good) cholesterol and improve the cholesterol ratio.
3. Immune Support: Coconut milk contains lauric acid, which has antimicrobial and antiviral properties. Lauric acid is converted into monolaurin in the body, which help strengthen the immune system and protect against infections caused by bacteria, viruses, and fungi.
4. Bone Health: Coconut milk is a good source of several essential nutrients, including calcium and vitamin D, which are important for maintaining strong and healthy bones. These nutrients help support bone density and reduce the risk of osteoporosis and bone fractures.
5. Digestive Health: Coconut milk contains fibre, which is beneficial for digestive health. Fibre helps promote regular bowel movements, prevent constipation, and support the growth of beneficial gut bacteria. Coconut milk have soothing effects on the digestive tract and help alleviate symptoms of conditions like irritable bowel syndrome (IBS).
6. Electrolyte Balance: Coconut milk is naturally rich in electrolytes, such as potassium, magnesium, and sodium, which are important for maintaining proper fluid balance, muscle function, and nerve signalling in the body. Consuming coconut milk may help replenish electrolytes lost through sweat during exercise or hot weather.

Opt for unsweetened varieties of coconut milk if purchasing store-bought or alternatively you can make coconut milk at home. It is a straightforward process that requires just two main ingredients: shredded coconut and water. Here’s a simple step-by-step guide:

Ingredients:

• 1 cup unsweetened shredded coconut
• 4 cups hot water

Instructions:

1. Heat the water: Bring 4 cups of water to a boil in a pot or kettle. Alternatively, you can use hot tap water if your tap water is safe for drinking.
2. Combine ingredients: Place 1 cup of unsweetened shredded coconut in a blender or food processor. Pour the hot water over the coconut.
3. Blend: Blend the coconut and hot water mixture on high speed for 2-3 minutes, or until the mixture becomes thick and creamy.
4. Strain: Place a nut milk bag, fine-mesh sieve, or cheesecloth over a large bowl or pitcher. Pour the blended coconut mixture into the bag or sieve, allowing the liquid to strain through while catching any remaining solids. Use clean hands or a spoon to gently press and squeeze the bag or sieve to extract as much liquid as possible.

Hemp milk

Hemp milk offers a compelling alternative to other milk alternatives for several reasons. Firstly, its nutritional profile is noteworthy, boasting essential nutrients such as protein, healthy fats, calcium, and vitamins A, D, and E, making it a well-rounded option for those seeking a nutrient-rich beverage. Rich in omega-3 and omega-6 fatty acids, hemp milk supports heart health and overall well-being. Hemp milk typically has a mild, slightly nutty flavour with a creamy texture.

Health Benefits

Hemp milk, derived from the seeds of the hemp plant, offers several potential health benefits:

1. Nutrient-Rich: Hemp milk is a good source of essential nutrients such as protein, healthy fats (including omega-3 and omega-6 fatty acids), calcium, potassium, phosphorus, and vitamins A, D, and E.
2. Heart Health: The omega-3 and omega-6 fatty acids in hemp milk may promote heart health by reducing inflammation and lowering the risk of heart disease.
3. Bone Health: Hemp milk is often fortified with calcium and vitamin D, which are essential for maintaining strong bones and teeth.
4. Digestive Health: Hemp milk contains fiber, which can aid digestion and promote gut health.
5. Plant-Based Protein: Hemp milk provides a source of plant-based protein, making it a suitable option for vegans and vegetarians. Protein is essential for muscle growth and repair, as well as overall health and well-being.
6. Skin Health: The vitamin E content in hemp milk may contribute to healthy skin by protecting against oxidative damage and promoting skin repair.

Making hemp milk at home is a simple and straightforward process. Here’s a basic recipe:

Ingredients:

• 1/2 to 1 cup of hemp seeds (adjust quantity based on desired thickness)
• 4 cups of water (adjust for desired consistency)

Instructions:

1. Rinse the hemp seeds thoroughly under cold water to remove any debris or dust.
2. Place the rinsed hemp seeds in a blender.
3. Add 4 cups of water to the blender. You can adjust the water quantity based on how thick or thin you want your hemp milk to be.
4. If desired, add sweeteners such as dates, maple syrup, or honey to the blender for added flavor. You can also add flavorings such as vanilla extract or cocoa powder at this stage.
5. Blend the mixture on high speed for 1-2 minutes, or until the hemp seeds are completely broken down and the mixture appears smooth and creamy.
6. Once blended, strain the mixture through a nut milk bag, fine mesh strainer, or cheesecloth into a clean container to remove any remaining pulp.
7. Squeeze or press the pulp in the strainer to extract as much liquid as possible.

Armed with knowledge about the diverse landscape of plant-based milk alternatives, you’re empowered to make informed decisions that align with your health goals, values, and taste preferences. Whether you opt for the nuttiness of almond milk, the creaminess of oat milk, the earthiness of hemp milk, or the richness of coconut milk, each choice is a step towards a cleaner, healthier you. Remember, every small decision counts, and the foods you consume play a pivotal role in shaping your body and your life. So, take that first step today, explore the world of plant-based milk alternatives, and embark on a journey towards greater well-being. Your body will thank you for it.