Whole Milk Substitute

Whole milk is not liked by everyone, even those who haven't tasted it yet. That is because it has unfortunately been popularized as the most fattening version of milk. However, whole milk has healthy fats that are essential for growing babies and for those who are trying to gain weight. With that said, there are some cases where whole milk is simply required as an ingredient for baking and may not be around to be used. So here's what you can use as a substitute for whole milk (if you just don't like it but still want the nutrition, or just as a substitute for baking). Take a look.

Substitutes for Whole Milk

Some people also look for substitutes because they are lactose intolerant and cannot consume milk in its raw form. Here is a list of substitutes to get the healthy fats and proteins minus the calories or the lactose.

• Soy Milk: Now soy milk may not be as delicious as rich whole milk, but is still great to match at least some portion of the nutrition in whole milk in terms of the fat and protein. It may take a little time to get used to it, but soy milk is definitely a healthy substitute for whole milk.
• Hemp Milk: Prepared from hemp seeds, hemp milk is another type of milk that comes close to the nutrition profile of whole milk. Again, like soy milk, hemp milk has a strong flavor and takes a little getting used to. You may add additional ingredients to it to reduce the strength of the flavor, such as bananas.

While these are the two best options as substitutes for whole milk, health experts also suggest some others. These include light coconut milk or a coconut milk beverage. These are high in fats but also carry the flavor of coconuts which again may or may not be liked by you or your little one. If it is a substitute for the healthy fats from whole milk that you are looking for, then avocados fit the bill perfectly, as does drizzling some olive oil in a healthy salad. Nuts also provide healthy fats. Remember to consume all these foods in moderation so that you don't start gaining weight but just receive the necessary nutrition from these.

Substitutes Used in Baking and Cooking

When it comes to baking and other preparations, whole milk is required for the rich consistency and texture it lends to the final product. There are a lot of other ingredients that can be used in this case if you don't find whole milk at hand. These have been described below.

Instead of one cup whole milk (3.5% milk fat) (240 ml) you may use any of the following in cooking:

• Powdered Skim Milk (7/8 cup - 210 ml) + Water + Melted Butter (1 tbsp - 14 grams)
• Skim Milk (1 cup) + Unsaturated Oil (1 tbsp)
• Skim Milk (1 cup - 240 ml) + Melted Butter (2 tbsp - 25 grams)
• Evaporated Whole Milk (1/2 cup - 120 ml) + Water (1/2 cup - 120 ml)
• Condensed Milk (1/2 cup) + Water (1/2 cup - 120 ml)
• Skim Milk (5/8 cup) + Half and Half (3/8 cup)
• Skim Milk (7/8 cup) + Heavy Cream (1/8 cup)
• 1% Milk (2/3 cup) + Half and Half (1/4 cup)
• 2% Milk (3/4 cup) + Half and Half (1/4 cup)

The main factor to consider when substituting whole milk is that the consistency of the final product should not change. For instance, if you are preparing a pudding and you add only skim milk to it, the pudding may end up becoming thin and runny. Also, when you are substituting whole milk with any of the aforementioned ingredients, you have to make sure that the taste of the final product remains unchanged. Some people find that evaporated milk (from which 60% water has been removed) is slightly sweet and others simply don't like its taste. So you may use it in cooking or baking if the rest of the ingredients are sure to overpower the taste of evaporated milk

Eventually, you will figure which substitute will work for you only after you try out each type. Whether it is to drink or to use in cooking and baking, it is only after trying out various varieties and combinations can you decide what suits your palate.