healthy swops to adopt
Milk and cream are essential ingredients in both savory cooking and baking. Milk adds flavor and richness and creates texture in baking.
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Non-dairy milk and cream options continue to develop, and the list of brands is ever-expanding. Read the labels closely; manufacturers often fortify milk alternatives with added nutrients and sugars. You can purchase or prepare plant-based milk swops from Almonds, Brazil Nuts, Cashews, Coconut, Hazelnut, Hemp, Macadamia, Oat, Pea, Rice, and Soy.
Lighter in consistency and flavor than dairy milk, almond milk is slightly nutty with a mild sweet flavor. It’s simple to make just almonds and water. For convenience, buy your favorite brand. Check the label, as commercial brands often contain sweeteners, salt, or emulsifiers.
Almond milk is an ideal swop for dairy milk when making: smoothies, salad dressings, sauces, soups, and stews. Add a subtle almond taste to cookies, cakes, or pancakes.
Hemp hearts are hulled hemp seeds. They are nutritious and protein-dense with a mild nutty taste. Commercial brands can replicate dairy milk’s texture and color by adding sweeteners, nutrients, and emulsifiers. Quick to make, combine in a blender bowl ½ cup hulled hemp seeds, 3 (thicker) - 4 (thinner) cups water, salt to taste, and a pitted date, or tbsp maple syrup for sweetness.
Blend the mixture on high until smooth, strain if desired, refrigerate, and store in a serving container for up to 5 days.
Chill for a refreshing glass of non-dairy milk or add to smoothies, cereal, or baked goods.
Cashew milk is a blend of cashews, water, and sometimes other simple add-ins, such as sweeteners, salt, and emulsifiers in commercially made brands. Make it for an all-natural
version; add purified water to raw cashews, soak, and blend until the mixture is creamy. The ratio of water
to nuts determines the consistency of milk to cream.
Its mild and creamy taste and smooth texture make an excellent base for soups, sauces, and recipes
calling for cream
Made from field peas milled into flour, the pea protein is separated from the fiber and starch before adding purified water. Commercial brands supplement pea protein milk with protein, vitamins, and healthy nutrients. Neutral in flavor with a similar texture to almond milk,
it is excellent to use in any
smoothie, sauce, or dessert recipe that does not require full-fat milk.
Pea milk is a perfect option
for people with a nut or
soy allergy.
Rice milk is processed, milled rice, and blended with water until smooth. Rice milk’s naturally sweet flavor results from carbohydrates being converted to sugar during the blending process.
Rice milk is a versatile option for recipes calling for a slightly sweet, delicate, yet subtle rice flavor. Use in your favorite smoothies, breakfast bowls, and chia pudding recipes.
Macadamia nuts are creamy, rich in texture and price, and distinct buttery flavor. Commercial brands often thin out the creamy base and add sweeteners, nutrients, and emulsifiers. Make it for an all-natural version; add purified water to raw macadamia nuts, soak, and blend until the mixture is smooth. The mixture will be thick and creamy; adjust the liquid for desired consistency. The rich flavor is excellent for making desserts, baked goods, and offset bitter foods.
Soy milk is made from nutrient-rich and protein-dense soybeans and purified water. Commercial brands supplement soy milk with protein, vitamins, and healthy nutrients. Soy milk’s smooth texture and neutral-clean flavor complement most sweet and savory flavor profiles.
Oat milk is a blend of oats, water, and sometimes other simple add-ins, such as sweeteners, salt, and emulsifiers in commercially made brands. Make it for an all-natural version; add 4 cups purified water to 1 cup oats; blend until the mixture is smooth, strain pulp through fine cheesecloth or tea towel. The ratio of water to nuts determines the consistency of milk to cream.
Oat’s naturally occurring sugars give this refreshing oat milk its sweet yet nutty taste. Oat milk is rich, smooth, and creamy; great by the glass or lightening up pancakes and thickening smoothies, soups, or stews.
Coconut milk is milky-white and opaque. Extracted from coconut pulp, the high oil content accounts for its rich sweet, vanilla-caramel, creamy, and nutty flavor. Coconut milk is an excellent choice for sweet and savory; baking, soups, sauces, and recipes calling for high-fat milk or cream.
Brazil nuts are nutrient-rich and abundant in antioxidants and selenium, just to name a few.
Like cashew milk in texture and creaminess, Brazil nut’s high-fat content garners a thick yet smooth milk with a versatile taste profile that makes it an ideal addition to soups, stews, curries, and casseroles. Easy to make your own; blend 1 cup nuts with 2 cups water for creamy results, and for milk, use 3 cups water and adjust to desired consistency.
