Naturally free of cholesterol (like all dairy-free milk), flax milk contains omega-3 fatty acids, which are important for cognitive function. Ideal for those who are lactose intolerant or anyone wishing to avoid dairy, nuts are also high in healthy fats which help to prevent high blood pressure and heart disease. 3 of 12. "Cashews are naturally high in monounsaturated and polyunsaturated fat,” Michalczyk adds. View All. “Hemp milk has a nutty flavor and drinkable consistency," says White. Rice milk is typically made from brown rice and filtered water. This recipe uses almond milk, making it vegan friendly, but you can also use … Fortunately there are other options such as soy, rice and nut milks. While there are a number of coconut milk beverage products on the market, So Delicious is fortified with vitamins D and B12, for additional nutrients. “Soy milk is the highest in protein compared to other non-dairy varieties, and contains a full panel of amino acids," says White. Made with peanuts, water, and a little sugar, peanut milk has more protein, calories, and fat than many other nut milks—but it also tastes just like peanuts, so consider yourself warned, says Rizzo. Soy milk, which is made from soy beans, is a comparable alternative to cow’s milk. The downside is that it contains 33 grams of sugary carbohydrates, far more than other types. If you’re going to whip up horchata or any other smoothie, be sure to use one of our favorite blenders . Home Women's Health may earn commission from the links on this page, but we only feature products we believe in. If you want a fruity drink or need a big dose of greens to cancel out the pizza you inhaled last night (that works, right? If using soy milk in your smoothies, use fruit or natural sweeteners such as honey to add sweetness or flavor. Subscription is FREE!Don't worry - your email address is totally secure. And it’s super easy to make your own! You can still use a whole banana but put in half the strawberries and maple syrup. (It’s also available in chocolate and strawberry flavors. Rice milk doesn’t contain as much protein or fat as most other non-dairy milk.” BEST WITH: “Mixed in smoothies… Go with a kiwi banana smoothie and pack in more potassium. on this website is not intended as medical advice to diagnose, treat, cure or prevent any disease. Almond milk is one of the most popular dairy-free options and is incredibly versatile. “Soy milk is the highest in protein compared to other non-dairy varieties, and contains a full panel of amino acids," says White. Try it on cereal, with cookies, or by the glassful! High in fiber, one cup has only 60 calories, far less than full cream or even skim milk. Milk Alternatives, Want to receive our monthly newsletter SMOOTHIE BUZZ?Sign Up Below. Just start with 2 tablespoons and add a tablespoon at a time if you'd like it thinner. https://diyprojects.com/non-dairy-products-for-smoothie-recipes ", (No, there's no THC in this stuff, so you don't have to worry about any unexpected side effects...), Per serving (1 cup): 60 calories, 4.5 g fat (0g sat), 0 g carbs, 0 g fiber, 0 g sugar, 110 mg sodium, 3 g protein. This is a good thing, especially if you're pouring your macadamia milk in your morning coffee. This dairy-free milk might be one that’s more subject to personal taste, and that’s just fine. But should you opt for coconut milk, classic almond milk, cashew milk, or something else? I promise to use it ONLY to send you Smoothie Buzz. She also recommends plant milks that are fortified with vitamin B12, calcium, and vitamin D (some of cow's milk's key nutrients)—especially for those who follow a vegan or heavily plant-based diet. Almond Milk Almond milk is becoming increasingly popular as a dairy milk alternative. Unlike other nut milks, coconut milk is high in saturated fat, at 5 grams per serving, so it should be used in moderation. It is nevertheless high in niacin and vitamin B6. The information Smoothie Ingredients But with so many types of non-dairy milk to choose from in the grocery store, you may find yourself lost. Choose the unsweetened variety to minimize added sugar. on this website is not intended as medical advice. If you have a lactose intolerance or milk allergy or you follow a vegan diet and wish to avoid dairy products, you may be looking for milk alternatives. It has similar protein content to cow’s milk, which makes it taste rich but slightly chalky. Void of saturated fat, oat milk contains five grams of protein per cup and is loaded with fiber. This is all the sugar you need. But with so many types of non-dairy milk to choose from in the grocery store, you may find yourself lost. Per serving (1 cup): 35 calories, 3 g fat (0 g sat), 1 g carbs, 1 g fiber, 0 g sugar, 160 mg sodium, 1 g protein. Why choose dairy-free milk though? The best solution is to make your own from fresh or unsweetened shredded dried coconut. Using almond milk in your smoothie will give you the same creaminess as cow’s milk but with healthier fats and fewer calories per cup. With just enough bite and tang to be deliciously refreshing, a breakfast treat or an afternoon snack. If you are considering buying one of these milk alternatives at the grocery store, bear in mind that many are highly processed, so read the labels carefully. Flavored soy milks can contain between 6 – 18 grams of added sugar. Thanks to a higher carb count, oat milk has a smooth taste and texture, making it perfect for smoothies, lattes, and other creamy foods. You'll never know by the taste if you add a few greens to your dairy-free smoothies. Here are the best non-dairy milks on the market, according to dietitians themselves. Almond milk is made with either whole almonds or almond butter and water. While it packs a decent punch when it comes to calcium, almond milk … Caused by an inability to digest the sugar in milk (called lactose) it affects a significant number of people. The choice really comes down to knowing when or how you want to consume a non-dairy milk and what flavor and texture profile you enjoy the most. Kale Smoothie 1 cup chopped kale, juice from 1/2 a lemon, 1/4 an avocado, 1/4 cup blueberries, 1/4 cup pineapple chucks, 8 ounces milk, 1 tbsp almond butter, 3 ice cubes For these 2 … Is one vegan milk truly better than the rest? By Jaclyn … Flax Milk. Canned coconut milk can also contain sugar and other additives. Well, for some people, it's a growing interest in plant-based diets and the vegan movement. I think a smoothie … To summarize, you'll be looking at adding the following to your healthy smoothies: Fruit and vegetables of choice, preferably frozen; Some sort of healthier liquid (dairy or non-dairy milks, coconut water, juices, … On the plus side, it is cholesterol and lactose free with high levels of Vitamin E and a good source of phytochemicals and folic acid. People who have this condition have no choice but to look for alternatives to dairy milk. The Best Non-Dairy Milk Alternatives If you have a lactose intolerance or milk allergy or you follow a vegan diet and wish to avoid dairy products, you may be looking for milk alternatives. People are adding hemp seeds to salads, using hemp lotions, and even adding hemp milk to smoothies and baked goods. A combination that is energizing, detoxifying, refreshing and absolutely delicious. Always use dairy-free milk or water, not fruit juices. You can play around with the dairy free milk too. "Non-dairy milks are usually lacking in the protein and calcium department, compared to cow's milk,” says dietitian Natalie Rizzo, RD. https://diyprojects.com/non-dairy-products-for-smoothie-recipes This dairy-free milk might be one that’s more subject to personal taste, and that’s just fine. “Coconut milk contains no protein and virtually no carbs, but is higher in fat than many other non-dairy beverages because coconut is high in fat,” says White. A little spinach adds nutrients and vitamins. ... Best for: Cereal, smoothies, and oatmeal. This is a toss up between pea milk and almond milk. It can be difficult to obtain, usually only available in health food shops. … Blended frozen bananas, strawberries, spinach and almond milk make this smoothie as delicious as it is vibrant. We also love almond milk for making smoothies. Per serving (1 cup): 45 calories, 4.5 g fat (4g sat), 1 g carbs, 0 g fiber, <1 g sugar, 25 mg sodium, 0 g protein. Lactose intolerance causes considerable pain and discomfort. Rice milk is also a great non-dairy vegan option if you're allergic to nuts. … Almond milk is becoming increasingly popular as a dairy milk alternative. It tastes very mild, which makes it versatile as a milk swap in various recipes. When added to smoothies they cut the sweetness of the fruit and tend to make thicker smoothies than those with juices. Made with water and either ground flax or flax oil, "the benefit of this milk alternative is that it contains omega-3 fatty acids,” says Jones. Just know that, whatever you choose, your plant-based milk won't provide dairy milk's exact nutritional benefits. Because coconuts are a source of healthy MCTs, drinking coconut milk … Not sure where to start? Most people add other ingredients such as agave nectar or dates to add a little sweetness. Berry Smoothie Makes 5 cups 1 cup cranberry or pomegranate juice 1 cup silken tofu, soy or other non-dairy milk, such as almond, rice, coconut or hemp (we love So Delicious® … “Suzie’s makes a quinoa milk that provides two grams of protein, which is much less than dairy milk but more than most nut milk,” says Jones. Coconut cream and coconut milk are made by soaking grated coconut in boiling water then squeezing and straining the cooled pulp. Milk proteins are some of the best sources of amino acids out there. Overall, we think it would be great in horchata —just sub it in for water to add extra flavor. Just keep in mind that it's pretty bland from a nutrition perspective, Rizzo says. Many of these substitutes are good sources of protein and calcium. Made from hemp seeds that have been soaked and ground with water, hemp milk is a great alternative for those with soy or nut allergies and is creamier and thicker than nut milks. Unfortunately, almond milk is not a great source of protein, with just one gram per cup serving, compared to regular milk's eight grams per cup. “I recommend opting for unsweetened almond milk that does not contain extra sugars,” says dietitian Maggie Michalczyk, RD. Plant Milk (Soy Milk, Almond Milk, Coconut Milk and Others) Juice (Fresh Squeezed or Store Bought) Milk is one of the most classic ingredients for making smoothies, and responsible for giving smoothies a … Quinoa milk is made by soaking ground quinoa in water and then straining out any solids. ", Per serving (1 cup): 30 calories, 2.5 g fat (0 sat), 5 g carbs, 4 g fiber, 0 g sugars, 10 mg sodium, 0 g protein. Enjoy Smoothies is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com  This site receives a small commission from all affiliate links and third-party advertising. It contains more protein and iron, less fat, fewer calories and no cholesterol, but has about one-fifth the calcium of cow’s milk. The OG non-dairy vegan milk, soy milk is still a great option. "Pacific Foods' hemp milk contains iron and magnesium, and is higher in heart-healthy unsaturated fats. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Carrot Smoothie - Just Like Carrot Cake in a Glass, Kiwi Smoothie Recipes - A Healthy and Speedy Way to Start the Day, Kiwi Banana Smoothie - An Instant Vitality Boost. “I like this new oat beverage from Quaker because it's an excellent source of vitamin D and calcium," says Michalczyk. If you're a peanut fan, try it in coffee or oatmeal to really make the most of the rich flavor. Advertisement. You may be able to find more information about this and similar content at piano.io, ‘Jarcuterie’ Is Your Personal Charcuterie Board, 50 Foods the World’s Healthiest Women Eat Daily, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, You Need A Charcuterie Wreath For Christmas Day, What Gal Gadot Ate To Get In 'Wonder Woman' Shape, 5 Mistakes That Can Ruin Your Meal Prep Routine, Isadora Baum is a freelance writer, certified health coach, and author of. I've found giving them dairy in the afternoon after school sometimes curbs their appetite for dinner. Oat Milk. “Peas are environmentally friendly because they grow in regions that receive plenty of rain, so they don’t require much extra water,” says Rizzo. Banana milk might sound weird—but this stuff is good. Per serving (1 cup): 120 calories, 2.5 g fat (0 sat), 23 g carbs, 0 g fiber, 10 g sugar, 100 mg sodium, 1 g protein. ... Best for: Cereal, smoothies, and oatmeal. To find the most nutritious milk alternative on the store shelf, “look for as much protein as possible, since protein is an important nutrient for satiety and helps maintain a variety of metabolic functions, in addition to its structural role in the body,” says dietitian Kelly Jones, RD. » Per serving (1 cup): 150 calories, 11 g fat (1.5 g sat), 6 g carbs, 0 g fiber, 5 g sugar, 135 mg sodium, 6 g protein, Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Coconut milk has 5.5 grams of protein, 5.3 grams of fiber, 13.3 grams of carbohydrates, and 631 milligrams of potassium. I'm new to smoothie making and wanted to find some that were made without any milk or dairy. 3 of 12. Non-dairy milks have risen tremendously in popularity the last few years—remember the days when the only person drinking soy milk was your lactose-intolerant dad?—but thanks to the fact that many of them are shelf-stable, they’re more popular than ever in the pandemic.There are endless alt-milk options and brands available, making it hard to navigate nutritious choices. to diagnose, treat, cure or prevent any disease. These non-dairy smoothies are an amazing way to kickstart your day, brighten your afternoon or satisfy your craving for dessert. 5 Healthy Non-Dairy Smoothies. Whatever your reason for ditching the dairy-based stuff, you can easily swap out traditional milk for something that’s just as tasty, versatile, and nutritious these days. If you're … It also contains beneficial nutrients like vitamin E. Overall, almond milk is very versatile and even comes … Almond milk is smooth, affordable, and super versatile. The two proteins in milk, whey, and casein, have the ability to preserve lean muscle mass and improve metabolic health … For this reason it is often fortified with calcium. Oat milk, like rice milk, is high in sugar without the calcium and protein content of cow’s milk and is not recommended for those with a gluten intolerance. Though this milk is low in protein compared to regular milk, it's higher in healthy fats. ), these smoothies … Cashew milk has a distinct creamy taste, so if you don’t love cashews, you might not like this vegan, plant-based milk. The flavored versions should be avoided at all costs with their high sugar content. View All. The watery juice inside fresh coconuts is often used in cooking and drinks. Shutterstock Pros. If you’re not a fan of almond milk there are plenty of other non-dairy milk … When buying , check the labels for the least amount of preservatives and other additives or better still, make your own. “Good Karma's flax milk contains added pea protein, so it provides eight grams of protein, which competes with dairy milk,” Jones says. Per serving (1 cup): 50 calories, 4 g fat (1 sat), 1 g carbs, 1 g fiber, 0 g sugar, 250 mg sodium, 1 g protein. Which prevents the milk and make it more palatable, but we only feature products believe. In various recipes even diarrhea 'll never know by the thinner coconut.!, it 's pretty bland from a nutrition perspective, Rizzo says was whole milk 2. A time if you 're allergic to nuts best to use it only to send you smoothie BUZZ the,! ( like all dairy-free milk might be one that ’ s more subject to personal,. Contain thickeners and sugars, ” Michalczyk adds » milk alternatives, to... 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