These alternatives are packed with nutrients and great for continuing to whip up your favorite recipes.
Although plant-based milk has been consumed for centuries in many cultures, the drink’s popularity has skyrocketed in the last decade. Whether it’s due to lactose intolerance, allergies, for its nutritional value or to avoid the consumption of animal products, this ingredient is gaining more and more importance.
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“While cow’s milk varies only in relation to the fat content and the presence of lactose, the vegetable category is vast in flavors and nutrients to satisfy those who want to have a cleaner diet”, explains nutritionist Alessandra Luglio.
There are great options to try. Next, check out 10 Plant Milks That Will Surprise You!
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How to prepare?
To prepare vegetable milk at home, start by choosing the basic ingredient, such as almonds, soy or oats. Let the ingredient soak for a few hours or overnight. Then drain and rinse them well. Put the ingredient in a blender with water at a ratio of about 1 cup of the ingredient to 4 cups of water.
Optionally add sweeteners such as sugar, dates or honey, and flavorings such as vanilla. Beat well until a homogeneous mixture is obtained. Strain the mixture using a fine cloth to separate the liquid from the residue. Store plant milk in the refrigerator for about 3-4 days and shake it before using as it can naturally separate.
Plant milk can be used in many recipes.
vegetable milk it is an alternative to the use of animal origin, as well as preventing the manifestation of diseases and intolerances linked to the consumption of lactose. Being a substitute, you can use it in several classic recipes and innovate according to your tastes!
It is suitable for adding liquid drinks, such as smoothies, coffee, tea, or drinking them directly. Additionally, it can be added to cereals, porridges, pancake preparations, cakes, biscuits, sauces, soups and a variety of dishes. On the other hand, it is important to keep in mind that the flavor profile and texture of plant milks are obtained depending on the main ingredient used. Therefore, focus on neutral bases or on those that suitably match each recipe.
benefits of vegetable drink
Plant milk contains a wide range of vitamins and minerals, such as manganese, magnesium, zinc, selenium, phosphorus, potassium and some essential B-complex vitamins. one of the reasons for changing the cholesterol Bad. “Cholesterol is a type of fat found in foods of animal origin, such as meat, eggs and dairy products, as well as in ultra-processed products such as biscuits, snacks and frozen foods,” explains nutritionist Alessandra Luglio.
1. Oat milk
It’s a favorite, because it’s an easy-to-find ingredient and has the ability to be stored in large quantities. With a slightly sweet taste and a thin texture, similar to skimmed milk, it is a sensational substitute for those who consume the drink on a daily basis. “Oats contain slow-absorbing carbohydrates, which make you feel full longer, helping you lose weight,” explains nutritionist Daniela Medeiros.
2. Soy milk
soy milk it is the most appreciated in the segment of vegetable drinks. It is the only substitute that naturally contains the same amount of protein as cow’s milk, approximately 3g per 100ml. Since many manufacturers enrich soy milk with calcium and other vitamins such as B12, B2, D and A, it can be used as a nutritionally complete alternative to animal milk.
3. Coconut milk
With a naturally sweet and creamy texture, coconut milk is a popular alternative to use in a variety of recipes. The high saturated fat content in this option can help raise good cholesterol, lower blood pressure, and boost your immune system.
4. Almond milk
Popular in coffee shops, it has a smooth and light flavour, making it an ideal accompaniment option revenues of drinks and enrich a plate of cereals. In terms of nutritional composition, it has fewer calories and protein. Also, the small amount of fat in almond milk is made up of unsaturated fats, which are healthier.
5. Cashew milk
Creamy, it has a neutral flavor and texture, making it an ally in the preparation of many dishes, especially those that replace the use of cheese. “Without lactose or cholesterol, vegetable drinks have various vitamins in their composition. Nut milk, for example, is rich in omega 9 and healthy fats that act directly on the heart healthbrain and in the modulation of immunity, as well as helping in the functioning of the intestine, in the control of appetite and in the balance of cholesterol levels”, explains the nutritionist Alessandra Luglio.
6. Rice milk
Compared to other plant milks, rice milk has a lighter texture. It is ideal for making soups due to its thin texture and neutral taste. From a nutritional point of view, rice milk offers no advantages over other vegetables, except that it is the most hypoallergenic milk available.
7. Quinoa milk
Quinoa is a excellent source of protein and contains the eight essential amino acids, being a perfect food for lactose intolerant, vegans and vegetarians. It also prevents constipation and is rich in essential fatty acids, potassium, calcium, phosphorus, iron, zinc, magnesium and vitamins B and E. In other words, it’s amazing! Since the milk is thicker, the ingredient is excellent, for example, for making puddings.
8. Sunflower seed milk
Underrated, this ingredient can make a surprising change for those who don’t consume animal milk and have a nut allergy. It’s a great choice for everyday use, with a neutral flavor and non-gelling texture. Additionally, sunflower seeds are a rich source of vitamin E, magnesium, and selenium, an anti-inflammatory mineral that boosts your metabolism.
9. Nut milk
Hazelnut latte tastes delicious, making it a great option to add to coffee, hot chocolate, and sweet recipes in general! The hazelnut is excellent fat concentration monounsaturated, which helps prevent heart disease by improving cholesterol levels. It is also an excellent source of calcium, effective in the prevention of osteoporosis.
10. Macadamia milk
Macadamia milk has a rich, creamy texture with a mild flavor, making it a delicious addition to coffee, cereal, and smoothies. It can also be used as a substitute for animal milk in desserts and creamy sauces. It generally has fewer carbohydrates and is a source of healthy monounsaturated fat.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
