Change can be tough– especially if it involves the one thing we loved and hated through our childhood. Milk (Whole dairy) holds a special place in our hearts. After all, we were bulldozed into drinking a glass of milk every time we craved Cheetos.

From its bone-strengthening abilities to its cheesy derivatives, dairy is loved by many. However, there is a significant shift today in how a diary is perceived. To dairy or not-to-dairy is a tense debate. Nutritionists believe that most cows today are pregnant when milked, making diary products immensely hormone-heavy. And we all heard our conscious friends rave about the goodness of almond milk.
Also, lactose intolerance seems to always trend in the wellness world. For those who are wondering- Lactose is a sugar found in milk and other dairy products. According to the National Institute of Health (NIH), approximately 65% of the human population has a reduced ability to digest lactose after infancy. Whether it’s the lactose intolerance or sheer interest in experimentation, there seems to be a solid alternative for dairy today- Plant Milk.

These moo-free drinks are loaded with vitamins and minerals. They are quickly popularizing with veganism gaining traction. The proof lies in the fact that everyone, from celebrities to millennials, is contemplating the replacement. See for yourself:

Almond Milk

The star quarterback of the alternate milk world. With 50% more calcium than cow’s milk and antioxidants that work wonders, almond milk is one of the most popular milk substitutes. But it comes with a hefty price tag. According to Oxford’s study, it takes 130 pints of water to produce a single glass of almond milk, which is an enormous amount. So if the watery, minimal almond-ed almond milk in cartons is not your thing, try blending a few almonds at home, and voila, you have almond milk.

Ingredients:
3/4 cup raw unsalted almonds (100 g)
2–4 cups water (500 ml – 1 l)
Two dates (optional), pitted

Procedure:
– Soak the almonds for at least 4-6 hours, preferably overnight.
– Drain and rinse the almonds.
– Add the almonds, water, and dates to a blender and blend until smooth. Add more or less water,       depending on how thick you want your almond milk. We suggest 3 to 4 cups of water.
– Strain the mixture using a nut milk bag, a napkin, or a strainer.

#solfood tip: Almond milk has a light, sweet taste, and it is perfect for sweet and savory dishes such as coffees, smoothie bowls, soups, and even ice creams. You could also throw caution to the wind and splash it over your morning cereals.

Oat milk

From influencers to coffee shops, the oat milk hype is real and worth it. With a thick, refined texture and high protein levels, it’s a crowd favorite. It ranks pretty well on the sustainability graph, too. Is it the only drawback? The fact that it can be challenging to find low-sugar oat milk. The solution? A DIY oat milk recipe. Check it out

Ingredients:
1 cup oats (100 g)
3–4 cups water (750 ml-1 l)
1 tsp vanilla extract (optional)
1–2 tbsp maple syrup or 1–2 dates (optional)
A pinch of salt (optional)

Procedure:
– Soak the oats in water for at least 30 minutes.
– Drain the oats and rinse them.
– Add the oats, 4 cups of clean water (1 liter), and all the remaining ingredients to a blender and blend until smooth.
– Strain the milk using a strainer, a napkin, or a nut milk bag.

#solfood tip: It can be tough to incorporate this into your lifestyle. Still, a few recipes that will willingly accept oat milk are blueberry muffins, mashed potatoes, lattes, and even French toasts.

Soy milk

Our protein protagonist. Soy milk has the closest nutritional values to cow’s milk, giving it a considerable edge. Sustainably speaking, it is equal to the oat milk ethic levels, plus it’s great for those who are lactose-intolerant. Many don’t love the beany flavor it exudes, but we can solve that by either finding brands that work for you. Or by taking matters into your own hands.

Ingredients:
½ cup dried soybeans (80 g)
4 cups water (1 l)
½ teaspoon vanilla extract or a piece of vanilla bean (optional)
Four dates (optional)

Procedure:
– Soak the soybeans in water overnight (ideally 12 hours or longer)
– Drain the soybeans and remove the outer skins
– Blend the soybeans with 3 cups of water (750 ml) until well blended and almost smooth
– Strain the blended mixture using a nut milk bag, a napkin, or a fine-mesh strainer
– Pour the mixture into a pot or a saucepan and add 1 cup of water (250 ml). Bring to a boil, stir, and skim foam. (This will help with the beany taste)
– Cook over medium heat, occasionally stirring, for about 20 minutes.
– Let cool the soy milk. You can add other ingredients such as vanilla extract, dates, salt, and even cinnamon. Blend the mixture if necessary.

#solfood tip: Due to its unusual taste, many prefer using soy milk as a baking/cooking companion. It works great when paired with pancakes, macaroni and cheese, chocolate fudge icing, and even with vegan brownies.

Rice Milk

The calorie genie. Rice milk is much lighter than cow’s milk and pretty useful for people looking to lose weight. Naturally sourced rice milk does not have enough calcium and protein, which becomes an issue for most. But our bigger tiff with rice milk is the fact that rice production causes a massive amount of greenhouse gases released and environmentally, that is a big no-no. Either way, if you’re up for some sweet experimentation, keep reading

Ingredients:
1/2 cup cooked rice (100 g)
2 cups water (500 ml)
Two dates (optional)

Procedure:
– Add cooked/leftover rice, dates, and water to a blender and blend until smooth.
– Strain the mixture using a nut milk bag, napkin, or a strainer. This step is optional.
– Add sugar, vanilla extract, cocoa powder syrup, or even salt if you want.

#solfood tip: Since rice milk has a sweeter taste, it is an excellent ingredient for desserts and breakfast dishes. You could try a few items: chocolate chip cookies, brownies, cheese sauces, and even kheer.

The bottom line is, both cow and plant-based milk have their pros and cons. According to our liking, alternating and customizing their features could be a great bargain, both ecologically and physically.

Recipe credits: simpleveganblog.com