Demystifying Milk Substitutes

There are so many milk substitutes on the market nowdays that it can actually get confusing. When should you use soy? What about rice milk?

Or even almond milk?

Really, you can use any of them anytime you like. Some people get stuck in the mindset that the only replacement for cow's milk is soymilk.

With so many choices, it would be a shame not to try a few other options. I definitely recommend trying each of them to see which one you prefer.

These are the most popular vegan milk substitutes:

• Soy milk-- in regular, low-fat, non-fat, vanilla, chocolate flavors
• Almond milk-- often flavored as well, high in protein
• Rice milk-- tends to be a bit thinner and sweeter than the other milks
• Oat milk--thicker than the others and great for baking, especially oatmeal cookies!
• Hazelnut milk--thicker as well
• Cashew milk--high in vitamins and minerals
• Hemp milk-- yes, it is sold in the grocery store!
• Coconut milk--richer than the others, not the same as coconut water

Did you know the nut milks are actually made by soaking the nuts and then squeezing the liquid out of them? It's labor intensive, but produces a delicious product.

When should I use the different milks in baking?

Whenever you like! Just remember the flavor and think about if it will match up with what you are baking. Soy, almond, hazelnut, and oat milks are thicker, though they do come in low-fat varieties that are thinner. Rice milk is always thinner, so it's not always the best choice for your dish.

If you have a recipe that calls for buttermilk, it's really easy to duplicate that in the vegan world. "Real" buttermilk is made by adding a souring ingredient to milk. You can add 1 tablespoon of vinegar or lemon juice to your nondairy milk, and allow it to curdle for about 10 minutes. Instant vegan buttermilk!

Maybe you have a recipe that calls for condensed milk. "Real" condensed milk is made by condensing cow's milk and adding sugar. You can do the same by using 2 parts silken tofu to 1 part soymilk and 1 part granulated sugar or maple syrup. Just blend it and you have your own vegan condensed milk.

Now how about evaporated milk? "Real" evaporated milk is made by condensing milk and then leaving it unsweetened. You can make your own by adding a thickener to unsweetened nondairy milk. Good thickeners are arrowroot, cornstarch, or kudzu root powder. This will give you vegan evaporated milk.

See how versatile nondairy milk can be? We have become so accustomed to using cow's milk that we forget that it's not absolutely necessary for cooking.

I will never forget how amazed I was that I could actually cook without milk, eggs, and butter. My mom still sometimes asks, "But, will it rise?" It's so ingrained in our minds that eggs and dairy products are necessary for cooking and baking.

We've also become so convinced that milk is the best form of calcium that we are over-encouraged to drink lots of it. Truly, animal protein is not a good form of calcium.

Many milk substitutes are fortified with calcium so they can become exact replacements for cow's milk. You can find many of these nondairy milks in yogurt and ice cream forms as well!

Done with Milk Substitutes? Return to Vegan Cooking

Return to the Vegan Nutritionista Home Page