Milk Substitute

Milk substitute is a liquid that replaces milk in a recipe or diet. Though milk is a good source of protein and calcium, specially for vegetarians, many people are reducing milk consumption due to lactose intolerance or milk allergy. This can prompt the use of milk substitutes, which is equally nutritious. Some products like ice creams use alternatives for milk, instead of dairy products like milk cream.

Substitutes for Milk

Almond Milk
Almond milk is a milk substitute that is made by grinding almonds with water. Almond milk is high in protein content and has no saturated fats. It was used as a popular beverage in the Middle East and Medieval Europe. Health benefits of almonds include treating constipation and lowering blood sugar levels. Due to high amounts of antioxidants present in this substitute, it helps in fighting the ill effects of free radicals. Organic almond milk can also be prepared at home. Soak almonds in water for a minimum eight hours and blend them with four cups of water till it reaches a milk like consistency. You can store it in an air tight jar in the refrigerator. You can use almond milk as a substitute for milk in baking cakes, cookies, puddings and other creamy desserts.

Soy Milk
Soy milk is mostly used in place of milk because it has high protein content and reduces cholesterol levels in the body. It is prepared by solid and stable emulsion of water, protein and oil. Soy milk is prepared by grinding the overnight water-soaked dry soybeans, with water. The nutritional value of soy milk resembles that of cow's milk. Consuming half a cup of soy milk along with a bowl of cereal for breakfast can supply the body with high quality carbohydrates, vitamins and proteins. Soy milk includes concentrations of Omega-3 fatty acids that is good for the heart. Soy milk can be used as a substitute for milk in recipes such as cream sauces, pasta sauces, salad dressings, etc. Thick soy milk can be substituted for milk in creamy recipes and other savory recipes that need milk.

Grain Milk
Another milk substitute is grain milk, which is processed from brown rice, oats, rye, wheat, etc. and is unsweetened. It can also be made from flour or fermented grain. Grain milk, similar to cow's milk is high in carbohydrate content, but is low in proteins. It contains no lactose and is low in saturated fats and is beneficial for people who are lactose intolerant. Grain milk is also fortified by adding vitamins and calcium. Grain milk is free from milk proteins, which makes it suitable for vegetarians and people suffering from milk allergies.

Condensed Milk
Condensed milk, or sweetened condensed milk, is made from cow's milk by extracting water and adding sugar. Condensed milk is prepared from pasteurized milk and is not heat processed. To make your own condensed milk substitute, you need to blend boiling water, melted butter, dry milk (free of fat) and a few drops of vanilla essence. Before using this substitute for milk in any recipe, cool and refrigerate it for about a week.

Evaporated or Dehydrated Milk
Evaporated milk, or dehydrated milk is a homogenized, fresh milk from which about 60 percent of water is removed. Evaporated milk is sterilized through heat treatment and a vacuum process makes it more concentrated than whole milk. Evaporated milk substitute is used for adding a creamy texture to thick sauces, crockpot recipes and puddings.

Powdered Milk
Powdered or dry milk is a great substitute for milk. Powdered milk substitute has a long shelf life and can be used for various recipes like cakes, puddings, etc. It is convenient to use and does not compromise with the recipe's flavor.

Though there are many substitutes available in the market, nothing can replace milk. Consuming milk substitute also has a few side effects. So one must take care to choose a suitable substitute for milk.