The WHITE stuff

With more plant-based milks available than ever, which ones will you try?

Move over oat, rice and soy, there are new picks when it comes to a drop of dairy-free. And it’s no wonder it’s such big business – more than a third of us now buy plant-based milks*, with Waitrose declaring potato milk one of 2022’s top trends. Not sure which ones taste good? Formulate Health founder Mina Khan gives us the low-down.

PISTACHIO

Lactose- and gluten-free, and lower in sugar and calories than oat milk, it uses less water than almond milk during production, but is pricier.

BENEFITS Commonly fortified with vitamin B12 and calcium, it contains monounsaturated fatty acids – which are good for the heart – and is rich in copper and magnesium, which can improve bowel function. It has more potassium than other milk alternatives. TASTE Mild, but rich – perfect for oatmeal or chai tea.

TRY Borna Unsweetened Premium Pistachio Drink, £2.19 for 500ml, natureshealthbox.co.uk

POTATO

Goes well in coffee, tea and smoothies – froth the unsweetened version for skinny lattes and cappuccinos. Great for cooking or in cereal. BENEFITS A blend of emulsified boiled potatoes and rapeseed oil, the DUG brand, for example, is full of vitamins and minerals, including A, C, D, E, K, seven B vitamins, plus calcium and iron.

TASTE Creamy, slightly sweet – and not at all like potatoes. TRY Dug Potato Milk, £1.80 for 1ltr, Waitrose & Partners

PEA

Add to hot drinks, enjoy on its own or in baking – Sproud’s website includes recipes such as shakes and pasta sauces. BENEFITS The key ingredient is yellow split peas, which are rich in the amino acid lysine and iron. Most pea milk is fortified in vitamins A and D, calcium and phosphate – essential for bone growth, energy and muscle function. TASTE Mild, almost neutral, with a silky texture.

TRY Sproud Barista Pea Protein Milk Alternative, £1.80 for 1ltr, Ocado

HEMP

Free from soy, gluten and lactose, it’s an excellent option for those with allergies. BENEFITS Packed with proteins, healthy fats and minerals, it’s from the same family that produces marijuana, but only contains trace amounts of the psychoactive compound THC, so you won’t get high! Nutritious, with more protein and healthy fats than other plant-based milks, it has fewer carbs and calories than cow’s milk.

TASTE A little nutty and earthy.

TRY Good Hemp Seed Milk, £1.50 for 1ltr, Tesco

CASHEW

A healthy option, its texture suits coffee, smoothies, cereal and bakes.

BENEFITS Made from whole cashews and water, this dairy- and lactose-free milk alternative is full of healthy fats, protein, vitamins and minerals. There are no naturally occurring sugars, and it’s free of cholesterol and saturated fats. TASTE Less nutty than other nut milks, but creamier and sweeter – if you don’t take sugar, avoid it in drinks.

TRY Plenish Organic Cashew Dairy Free Drink, £2.50 for 1ltr, Sainsbury’s

MACADAMIA

Gluten-free, low in carbs and high in ‘good’ fats, this can be added to everything from curry to ice cream. BENEFITS Contains omega-3 and omega-6 fatty acids, iron, vitamin B6, manganese and potassium, which is needed for brain function, energy storage, blood, nerve, bone and cell health. Buy it unsweetened to help to manage diabetes.

TASTE Creamy with a hint of vanilla. TRY Milkadamia Unsweetened Macadamia Milk, £3.49 for 946ml, Holland & Barrett