Alternatives for Dairy Milk or Vegan Milk Options

By Bhumika Chitkara

All of us while growing up have been told to have milk, right? A variety of options were not known to us and the only milk we were aware of at that point of time was cows milk.But to our surprise there is a concept of plant based milk or  vegan milk which is dairy and lactose free. Vegan milk is a relatively new concept and you might get overwhelmed by the wide range of options available in the market. People can choose to have vegan milk due to many reasons, be it lactose intolerance, veganism, nutritional benefits and many more. To ease your work a bit, we have selected a few of the alternatives for dairy milk for you to choose from!

Here’s a list of 6 Vegan milk options:

1. Coconut Milk: Coconut milk is an excellent vegan replacement for dairy milk. Coconut milk is the best option for you if you are looking for something sweet and creamy! It is widely available in the market and can be prepared at home without much effort. Just blend the pulp of fresh mature coconuts with water and strain. That’s it, your homemade, naturally sweet thick coconut milk is ready within minutes. You can adjust the consistency by adding more or less water as you like. Other than just being an alternative to milk, coconut milk has many several health benefits too like it can help in weight loss and is a good source of some vitamins and minerals. It can be used to make Indian curries, smoothies and many more tasty recipes. 

2. Almond Milk: If you are a fan of nutty flavours, almond milk is the perfect choice of milk for you. It is a great option for people who are lactose intolerant as it is vegan and dairy free. This widely available vegan milk is also keto friendly as this has the lowest carb content. It can be also prepared at home with a few simple ingredients i.e. Almonds and water. Soak the almonds for a few hours preferably overnight. Peel the almonds (optional) and add it into a blender jar. Blend it with water and transfer into a jar and voila your creamy, nutty almond milk is ready! Almond milk is known to improve heart health, bone health, brain health and reduce blood pressure. This tasty milk is a great source of vitamin A which is good for eyes. 

3.Soy Milk: Soy milk is a popular plant based milk perfect for vegans. It is produced by soaking some soybeans in water overnight and blending it with water. Soy cannot be consumed raw so after blending the beans with water, strain it and heat it for 20-25 minutes. Soy milk has similar nutritional values as that of cow’s milk. This protein rich milk can help in lowering cholesterol levels and prevent heart diseases. Soy milk also helps in weight loss and is rich in fibre. Also rich in calcium, soy milk helps patients with diabetes and controls blood pressure.

4. Oat Milk: Oat milk is yet another popular dairy milk alternative. It is also as easy to make as other dairy free milks. You will just require oats and water. Just add some rolled oats and water into a blending jar and blend it. Strain it for the desired texture. This lactose free and vegan milk is rich in protein and Vitamin B. Oat milk is also known for lowering cholesterol levels and improving bone health. 

5. Cashew Milk: Cashew milk is new to the market but a delicious vegan milk option. The procedure to make cashew milk is very simple and similar to other milks. You know the drill by now, just take some washed soaked cashews, blend it in a blender with water and there you have your tasty cashew milk in no time without any effort. Cashew milk is tasty and creamy with lots of nutritional value. This vegan milk is good for eyes and may improve heart health. Again, perfect for people with diabetes this can also help control blood sugar levels.

6. Hemp milk: Made from hemp seeds, Hemp milk has a nutty flavour and is great for people looking for an alternative to cow’s milk. It is rich in healthy fats and low in carbohydrates. An excellent dairy free option for lactose intolerant people that can be used in cereals, smoothies and coffees due to its creamy texture.