ALTERNATIVES TO MILK

ALMOND MILK is made from ground almonds and filtered water, but may also contain thickeners and emulsifiers to help improve consistency. Unsweetened, it’s particularly low in calories and is free from saturated fat. Though almonds are high in protein, almond milk isn’t.

SOY MILK is made from soybeans or soy protein isolate and water. It may contain thickeners and is often fortified with vitamins and minerals. It generally has a mild flavour and a smooth, creamy texture. RICE MILK is made from milled rice and water, and has a mild, slightly sweet flavour, but is more watery than other alternatives. It’s also the least likely of all dairy-free milk alternatives to cause allergies.

COCONUT MILK, made from filtered water and grated coconut flesh, can be divided into two categories. The type typically found in a can is thick and creamy, and most often used in savoury curries, baked goods or as a substitute for whipped cream. The other type, often called coconut milk beverage, has a similar consistency to almond milk and has a sweet yet subtle coconut flavour. OAT MILK can be made at home with a simple mixture of oats and water, however, store-bought varieties often contain additives to improve the taste and texture. It’s naturally sweet, has a mild flavour and can be used in a similar way to dairy milk.

LACTOSE-FREE MILK is great if you’re lactose intolerant, and you don’t want to go completely dairy-free. It has a similar nutritional profile to regular cow’s milk. To make it, manufacturers add the enzyme lactase, which breaks down the lactose into readily digestible sugars.