Plant-based milk: the 7 healthy and tasty alternatives to cow's milk!
Milk is one of the most consumed foods, but for many it is difficult to digest, although they are not entirely intolerant of it. In fact, it is estimated that about 70% of people find it difficult to digest cow's milk and present, even if in a mild form, some of the main symptoms of lactose intolerance, including stomach pain and bloating.
However, there are very valid milk substitutes, which can be used by those who are intolerant, vegan and simply by those who want to try a lighter but still tasty drink avoiding a sense of swelling and heaviness, symptoms often associated with the consumption of milk of animal origin. We are talking about plant milks, drinks based on cereals or dried fruit, lactose-free that enjoy many beneficial properties, including a low fat content and a high protein intake.
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The benefits of plant milk
There are many benefits these precious plant-based drinks enjoy. Let's see the main ones:
- They are free of lactose and cholesterol
- They are low in fat, but high in mono and polyunsaturated fats, which are considered beneficial for the heart.
- They contain proteins
- They have a high vitamin intake, especially the B vitamins.
- They enjoy a balanced ratio of sodium and potassium.
- They are also indicated for people who suffer from slow digestion, constipation problems, irritable bowel syndrome.
1. Soy milk
It is obtained from the pressing and boiling of yellow soybeans and is undoubtedly the best known.
Among the various types of vegetable milk it is the one that has the highest amount of protein and the lowest glycemic index.
It is also cholesterol-free and rich in calcium and unsaturated fats. It also contains potassium and magnesium in large quantities, two essential minerals for controlling high blood pressure.
Thanks to its high content of isoflavones, it is particularly suitable for women in the premestural period or in menopause: these phytonutrients with antioxidant action in fact enjoy many benefits, including the protection of estrogen receptors, significantly reducing the side effects of menopause and indeed , of premenstrual syndrome.
It can be used in both sweet and savory recipes. In particular, natural, unsweetened,
it is indicated for the preparation of mayonnaise and béchamel.
In pastry it is very often used curdled with a spoonful of apple cider vinegar, because, becoming denser, it facilitates the leavening and friability of sweets. In particular, added to vanilla it is ideal for preparing a perfect custard.
2. Rice milk
This vegetable milk is obtained from the crushing of rice, soaked and filtered, and is distinguished by a sweet and delicate flavor.
It contains less protein than soy milk but is rich in fiber, vitamins - especially A, B, D - and minerals. It is also gluten-free, making it ideal for those suffering from celiac disease.
Its high content of simple sugars makes it ideal for those who want to start with an energetic breakfast, and, again for the same reason, it can be an excellent choice if you have decided to eliminate refined sugar from your diet.
Excellent for a breakfast with cereals or barley coffee, it is indicated in the preparation of desserts, such as cakes, donuts, muffins and baked desserts or as a base for creams and spoon desserts.
3. Almond milk
This vegetable drink is obtained by crushing almonds left to soak in water and then filtered. It is the tastiest milk of all types of vegetable milk and is therefore the most consumed, especially among vegans and vegetarians.
It has the advantage of being rich in vitamins and nutrients and the disadvantage of being very caloric, for this reason it is good not to abuse it. Its high fiber content makes it ideal for fighting constipation and a lazy bowel.
It is suitable for both sweet and savory preparations and, just like soy milk, in the unsweetened version it is excellent for preparing bechamel, sauces and vegan cheeses.
It can also be used in the preparation of smoothies, soups or drinks of various kinds, because, thanks to its sweet taste, it can give a more intense and pleasant taste. Furthermore, it can be easily replaced in traditional recipes instead of cow's milk, keeping the same doses.
Finally, it is also a valid substitute for dried fruit.
4. Coconut milk
This type of milk is obtained by pressing the pulp of the coconut with water.
It is quite sweet and fatty, so it can be used in many recipes as a substitute for butter and cream.
It is particularly recommended for the preparation of dishes with an exotic taste or sweet and sour taste, soups and desserts. It also lends itself very well to the creation of a perfect vegetable cream.
5. Oat milk
It is obtained from the processing of oat flakes and from the point of view of nutritional values, it is a variant very similar to rice milk.
The oat milk has a delicate flavor and its high fiber content makes it a real cure-all against indigestion and heaviness.
It is advisable to use it especially in the preparation of desserts.
6. Nut milk
As we know, walnuts are very precious ingredients: they represent real concentrates of unsaturated fatty acids (omega 3 and 6), vitamin E, polyphenols and minerals, such as selenium, copper, zinc and magnesium, all essential substances for the cardiovascular system , memory and the general well-being of the organism.
The nutrients it is rich in, many of which guarantee an "effective antioxidant action, make it an ideal ingredient for the well-being of the digestive system and the proper functioning of the immune system.
Perfect for a healthy breakfast, it is excellent in the kitchen in the preparation of various types of recipes.
Its only flaw is its difficult availability: of all vegetable milks, it is undoubtedly the least available on the market; for this, an excellent solution is to do it yourself. Here is the recipe:
Take some walnuts - the amount of a normal cup of breakfast - leave them to soak overnight, the next morning, rinse them and blend them in three cups of water, so as to obtain a pulp. Then filter everything with a sieve. tightly woven and you will get your drink. Take care to pour it into a bottle and shake it well before consuming it.
7. Millet milk
This type of milk is obtained from the husking, soaking and filtering of millet and has excellent properties: it is low in cholesterol and fats, rich in proteins and vitamins and easy to digest.
It also stimulates diurei and the production of keratin, which contributes to improving the health of hair and teeth.
In the kitchen, it is used both in sweet recipes, especially sweet puddings, and in savory ones, such as soups and bechamel.
Other types of plant milks
In addition to those indicated above, they can be excellent substitutes for cow's milk, those of quinoa, spelled and hazelnuts, as they are all free of cholesterol, lactose and casein.
In particular, the latter, rich in nitrogenous materials (essential amino acids), vitamins A and B and mineral salts, is a real panacea for health, even for that of children.
How to make plant-based milk at home
how to prepare milk
to make it home
Vegetable drinks, being obtained from the processing of legumes, cereals, seeds or dried fruit, can easily be made at home.
An extractor will suffice and the procedure will be quite simple.
First of all, it is good to know that the basic ingredients are: a variable quantity of cereal, legume, seed or dried fruit (in short, the food you choose), a sweetener and water. If you proceed with the purchase on the market, pay attention to the ingredients of the product and prefer the organic version.
To sweeten the drink you can choose between malt, honey and sugar or you can also choose not to use any and drink it naturally. If you want a tastier flavor, you can flavor it, with a little vanilla, cinnamon or cocoa.
Once ready, it must be kept in the fridge for a few days, at 4 ° C, preferably in an airtight and tightly closed container. It can last no more than 3 days. Finally, remember that before consuming it it is necessary to shake it well.
