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Casein & Caseinates

Full Cream Milk Powder

Skimmed Milk Powder

Sweet Buttermilk Powder

Edible Lactose

Milk Replacer (Fromylk® & Lactinov®)

Soy Protein Concentrate (Arcon®)

Soy Protein Isolate (Pro-Fam®)

Rice Protein Concentrate (Remypro®)

While milk may be a good source of calcium and protein for vegetarians, many people are reducing their consumption of dairy due to food allergies, in an effort to reduce fat and cholesterol intake, or just to take advantage of the many health benefits of soy. Need a dairy substitute for baking, cooking or drinking? Soy milk, almond milk and rice milk can all be easily substituted for dairy in most recipes.

Soy milk The good news is, soy milk is healthy, cheap, and easy to find and use. The bad news is…well, there really is no bad news! From a nutritional perspective, soy milk has almost as much protein as dairy milk, less fat, no cholesterol, and, since most soy milks are fortified, is a comparable source of calcium. Vegans should make sure to find a brand that is fortified with Vitamin B12. Soy milk is an excellent dairy substitute for baking or for kids.
Each brand of soy milk is slightly different, so try a couple and see which one suits your taste buds best. Soy milk is increasingly popular, and many grocery chains, such as Trader Joes, Whole Foods and Safeway make their own brand in a variety of flavors. I recommend trying Silk brand unflavored soy milk to start, though the chocolate flavor is an incredibly tasty treat.
Rice Milk Rice milk is not as thick as soy or dairy milks, and has a somewhat translucent consistency. Because it is slightly sweet, rice milk works well in dessert recipes and is not suited for savory or salty dishes, such as mashed potatoes. Compared to soy and almond milk, rice milk has less protein.
Almond milk Milk made from almonds or other nuts, such as cashew milk has a creamy consistency similar to soy milk and a nutty taste perfect for making vegan fruit smoothies or other creamy drinks and desserts, though they don’t taste much like dairy milk, and are best in non-savory dishes. Be sure to shake your almond milk well before using. If you can’t find almond milk at your grocery store, try making a homemade almond milk or cashew milk.

Here’s how to use these milk substitutes:

Dairy substitutes for baking:
Substitute soymilk, rice milk or almond milk for milk. You won’t even be able to tell the difference in most recipes, including breads, muffins, cakes, cookies, puddings and other creamy desserts.
Dairy substitutes for cereal, oatmeal, and beverages:
Any milk substitute will work fine, so it’s really a matter of personal taste. I find that rice milk is a bit too sweet for me on cereal, but you may find that the sweetness of the rice milk just enhances the taste of a bowl of cereal. For extra flavor, try using vanilla flavored soymilk on your cereal- yum!
Milk substitutes for cooking:
Regular or unsweetened soymilk will work best in recipes such as pasta sauces, cream sauces, mashed potatoes, salad dressings and other savory recipes that call for milk. Although a thick soy cream is best for creamy recipes such as non-dairy alfredo sauce, a reasonable facsimile can be made with a basic vegan roux. You can find soy cream at well stocked natural foods stores.
Replacing buttermilk:

If a recipe calls for buttermilk, add one tablespoon of white vinegar or lemon juice to a cup of soymilk to replace buttermilk and mix well. It’s not quite as robust as buttermilk, but will have a similar flav

Goat Milk and Other Ruminant Milk

Goat, sheep, and other ruminant milks contain similar proteins to cow’s milk and are considered to have a high degree of cross-reactivity. That means that people with an allergy to cow’s milk are likely to react to other ruminant milks, too.

If you or a loved one have a dairy allergy and you’re considering trying goat milk (say, drinking it yourself, or giving it to a toddler), consult an allergist first. These milks do contain lactose and are not suitable for those who are lactose-intolerant without prior use of an over-the-counter lactase supplement.

Soy Milk

The most widely available dairy-free milk alternative is soy milk, which can be found both in cartons on supermarket shelves as well as alongside milk in dairy cases. Competition from national brands, like 8th Continent and Silk, has lowered prices across the board, making soy milk one of the more cost-effective milk alternatives.

Soy milk is high in protein, making it an attractive alternative to milk for cooking and baking. Soy itself has a strong, distinctive taste, so make sure you like it before adding it to a sauce or to your favorite cereal.

Nut Milks

Almond milk is among the most common nut milks. Like soy milk, nut milks are high in protein and are useful for baking. You may find their taste blends in with baked goods, coffee, or nutty cereals better than soy milk, although personal tastes vary. Nuts are also high in “good fats” and Vitamin E. One drawback to both soy and nut milk: both of these are common allergens in and of themselves.

Rice Milk

Unlike soy and nut milks, rice milk is not especially allergenic, making it an attractive choice for families concerned about avoiding allergens in young children.

Rice milk, especially in its vanilla flavor, is quite sweet. But its texture is the most watery of all milk alternatives, and it is not particularly useful for cooking. Being low in protein, it does not make a good nutritional replacement for milk unless heavily fortified. It is best used as a beverage and for pouring on cereal.

Hemp Milk

A newer milk alternative, hemp milk may be difficult to find in some places. Its protein level and texture fall in between that of rice and soy milk. It is more watery than regular milk when poured, but has enough protein for use in some cooking applications — sauces that don’t rely on large amounts of protein, for example.

Oat Milk

Like hemp milk, oat milk has a moderate amount of protein, making it more useful than rice milk for cooking. However, it’s still not a true drop-in replacement for cow’s milk in baking.

Oat milk may not be suitable for those with celiac disease, who may be sensitive to avenin protein found in oats. Oat milk is fairly mild and nutty tasting, and is a natural match for hot cereals and many breakfast foods.

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