Dairy-free Series: Dairy Milk Alternatives

Got Milk?

Dairy milk has been a household staple for several centuries, but as people become socially and ecologically aware, dairy-free milk options are gaining popularity. Dairy milk alternatives are a great solution for lactose-intolerant people or anyone who wants to avoid dairy for personal or health reasons. There are a lot of options out there now, from almond and coconut to oat and hemp milks. All dairy milk alternatives vary in consistency and taste, but there are so many choices that you can find one to suit your preferences.

Types of Dairy Milk Alternatives

Almond Milk

Made by blending almonds with water, almond milk is one of the most popular dairy milk alternatives. The consistency is a bit thinner than cow’s milk, but its taste is pretty similar. Almond milk is rich with calcium and vitamin E, and it’s low in calories and sugar if you choose an unsweetened option. My favorite brand is Silk Unsweet Almond Milk, and there’s so many flavors and products made with almond milk, including creamers, yogurts, and ice cream. It has a subtle nutty taste, but you should avoid almond milk if you have any nut allergies.

Coconut Milk

Coconut milk starts by grating the white flesh inside a coconut and soaking it in hot water. Coconut cream floats to the top, which is skimmed off, and the leftover liquid is squeezed through a cheesecloth. This liquid is coconut milk, and the more it’s strained through the cloth, the thinner its consistency is. Thicker coconut milks are good for sauces and desserts, while thinner coconut milks are ideal for soups, curries, and as a dairy milk substitute. My favorite brand of coconut milk is So Delicious Unsweetened Coconut Milk, but they also have vanilla and chocolate flavors. Coconut milk does taste like coconuts, so if you aren’t a coconut lover, then this dairy milk alternative probably isn’t for you.

Soy Milk

Paving the way for other dairy milk alternatives, soy milk was the first dairy-free choice in grocery stores and is probably the most popular option because its taste and texture are the most similar to cow’s milk. Soy milk begins by blending soybeans and water then boiling the mixture. Soybeans are very high in protein and low in sugar. Some soy milks are enhanced with calcium and vitamin D. Silk Unsweet Vanilla Soy Milk is a great brand, and you can have it sweetened, without vanilla, or chocolate flavored. Just as with almond milk, you should avoid soy milk if you have any nut allergies.

Oat Milk

Oat milk is a fairly new dairy milk alternative. It’s made by soaking steel-cut or whole oats in water, blending the mixture, then straining the liquid through a cheesecloth. This dairy-free option has a creamier texture than nut milks and is the ideal choice for people with nut allergies. Planet Oat Original Oat Milk is one of the best oat milks; it has added calcium, vitamin A, and vitamin D, with plenty of fiber to give you energy throughout the day.

Cashew Milk

Cashew milk is made by soaking cashews in water. When the cashews are soft, the mixture is blended, forming this dairy milk alternative. This dairy-free option has a very creamy texture with a less nutty flavor than almond milk. Cashew milk is fairly new to the nut milk scene, and there’s not much difference between this and almond milk. It all comes down to taste and consistency preferences. A good choice is Silk Unsweet Creamy Cashew Milk, which has no sugar, 50% more calcium than cow’s milk, and a third of the calories of skim cow’s milk. If you have a nut allergy, opt for a different dairy milk alternative.

Hemp Milk

One of the newest and hardest to find dairy milk alternatives, hemp milk is made by blending hemp seeds with water. Products made from hemp don’t contain THC or CBD, so you won’t get “high” from drinking hemp milk. It has a nutty taste with a creamy texture, and it’s great for cereal, lattes, and drinking on its own. This Pacific Foods Original Hemp Milk is lightly sweetened with brown rice syrup and rich with Omega 3, vitamin D, and calcium.

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