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Plant Based Milk: Five Facts, Five Recipes

In honor of World Plant Milk Day, we're sharing some knowledge around milk alternatives and some recipes to make your own at home.
Alexis at SideChef
Content Acquisitions Director at SideChef. Self taught cook, rambler, wearer of black, and Mexican White Girl
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Alexis at SideChef
Content Acquisitions Director at SideChef. Self taught cook, rambler, wearer of black, and Mexican White Girl

With World Plant Milk Day rapidly approaching, we wanted to share some facts around plant-based kinds of milk that we hope will provide an introduction into the wide range of cow's-milk alternatives.

Why should you consider making the switch from cow's milk to a plant-based alternative?
Maybe you're trying to change your consumption habits to benefit the planet, trying to lower your calorie intake and add more nutrients to your diet, or perhaps you suddenly found yourself with a new dairy allergy.

Whether you've been an oat-milk loyalist from the start or afflicted with lactose intolerance, here are some facts about plant-based milk that will answer your questions and help you navigate this growing trend.

1. You Do Not Need to Drink Cow’s Milk to Have a Healthy Diet

A serving of cow's milk has vitamins D and A, calcium, as well as a slew of other micronutrients that are needed for a healthy diet. However, there is no rule or requirement stating you need to drink/ingest milk specifically to receive them. While there has been plenty of propaganda about how drinking milk leads to strong bones, there is not a lot of research to prove things like cow's milk causing fewer bone fractures or breaks. There are other ways to receive the same nutrients, for example, you could always take a calcium supplement or other vitamins as needed.

2. Switching to Plant Milk Can Help the Environment

The production of dairy products contributes significantly to global emissions; making up roughly 4% of emissions per year. This doesn't mean the production of alternative milks is waste free or is without a significant carbon footprint, but overall plant based milks like soy and oat have lower environmental footprints and require less water to make.

3. When Drinking or Cooking with Plant Based Milks, Not All Are Created Equal

Keep in mind how you use and consume cow's milk when thinking about which plant based alternative might be best for you. Unfortunately, when it comes to alternatives there really isn't a catch-all that works across the board for cooking. For example, soy milk is (overall) best used in savory cuisine, almond is great for most baked dishes, oat milk shines best in cereals and coffee, and cashew milk is great for thickening smoothies or as a substitute for cow’s milk in desserts.

4. When Shopping for Plant Based Milk, Read Your Labels

When thinking about switching to plant-based milk, remember to read your labels to ensure you're getting enough nutrients. Find milk alternatives that contain good amounts of protein, vitamin D, iron, and calcium (best to aim for one with 8 or 9 grams of protein per serving).

Also, be mindful of some large-scale producers of alternative kinds of milk that add a lot of sugar to improve the taste. Be sure to check how much sugar per serving the milk contains.

Finally, keep an eye out for the inclusion of vitamin B12 - we can get this from eating a range of animal products, so if you're making the switch to plant-based milk as a larger avoidance of animal products in your diet, you might consider brands that fortify with B12.

5. DIY Plant Based Milk is Easy to Make

You could stay away from-store bought variety altogether. Making plant-based milk is incredibly easy - typically it only requires water, a blender, a cheesecloth, a little patience, and whichever plant-based ingredient you're using (nuts, oats, coconut, soybeans, etc.)

EASYPEANUT-FREE

Homemade Creamy Oat Milk

The Fit Mediterranean

Did you know? Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels.

EASYGLUTEN-FREE

Homemade Coconut Milk

The Edgy Veg

Did you know? Coconut milk contains a kind of saturated fat called medium-chain triglycerides (MCTs) which may help reduce appetite, assist with weight loss, and improve blood cholesterol levels.

EASYGLUTEN-FREE

Almond Milk

Yukitchen

Did you know? Almond milk contains less than a quarter of the calories compared to cow's milk. It tastes great in shakes and smoothies and is perfect for baking.

GLUTEN-FREEPEANUT-FREE

Homemade Cashew Milk

Alexandra's Kitchen

Did you know? Cashew milk is generally low in calories, carbohydrates, and sugar. Creamy and delicious, this recipe doesn’t require straining and is super quick.

EASYGLUTEN-FREE

Fresh Homemade Soy Milk

BlenderBabes

Did you know? Soy milk is similar in nutritional value to cow's milk. Homemade soy milk is free of sugar and additives, and much healthier than any store-bought version.

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