Exploring the different kinds of plant-based milk and how to make them at home
Plant milk has been very popular among people who follow a dairy-free diet. From almond, coconut, oat, and soy milk, you can enjoy delicious flavours and a variety of health benefits.
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What is plant-based milk?
Plant milk is an alternative for those who either can’t or don’t want to drink dairy milk harvested from animals. The reasons why people choose plant-based milk nowadays are many.
Today, the word mylk is used when referring to non-dairy milk.
General facts about plant-based milk
- Plant milk is lower in calories than cow’s milk.
- Iron is available in higher contents in plant-based milk than in animal products.
- Plant milk’s fat content is significantly lower with coconut milk being the exception as it contains a great number of fatty acids because of its pulp.
- You will find mylk enriched with Calcium, vitamins B, B12 and D and other nutrients easily, without the use of animal-derived ingredients.
- Soy milk is the only type of plant milk whose protein quantity is very close to that of a cow’s.
Which Mylk is the best?
The most popular types of plant-based milk are almond, oat and soy and coconut milk. You will also find ones from hemp seeds, hazelnuts, cashews and other grains, legumes, seeds and nuts, even from fruit like banana milk!
The above mainly consists of water and the main ingredient blended. Most of that mylk available in the market includes other ingredients such as oils, thickening agents, salt, sweeteners and flavourings to bring out a more appealing taste.
A lot of them will be fortified with protein, calcium or other vitamins and nutrients. When buying such products, make sure you opt for the unsweetened version and always check the ingredients list for any unwanted additives.
Now, which of those is the best nutrition-wise?
Oat milk is considered one of the best nutritionally since it is rich in vitamins and minerals such as magnesium and zinc.
Soy milk also seems to be a good choice, since it contains the most protein out of all natural plant-based milks.
But at the end of the day, it all comes down to your own personal taste preferences. Each has its own unique flavour, best uses and nutritional benefits.
Making almond milk at home
To ensure that you’re not giving your body unnecessary sugar or fats, you can make your own mylk at home.
Recipe
You can use any desired nut for this recipe. Here, we’re making almond milk.
You will need a blender, a strainer or milk bag, a (glass) container for storage, water, almonds and a pinch of salt.
- Place about 200g of almonds in a bowl with water and let them soak overnight.
- Drain the water and rinse them thoroughly.
- Place them into a blender and add 800ml of room temperature water. Mix well.
- Pour the mixture over your strainer or milk bag and with the help of a spatula or your hands squeeze the liquid into your container. Add a pinch of salt for flavour.
You can also add maple syrup or vanilla for a sweet flavour.
Note: Do not throw away the almond pulp. You can turn it into almond flour and use it to make pancakes, cupcakes, cookies and other baked goods. Just spread it out on a baking sheet and bake it in an oven at 175°C for about 15 minutes. Stir occasionally and keep an eye on it so it doesn’t burn. Once it has cooled, it should have a fine flour consistency. You’re now ready to use it!
Golden mylk recipe
You will need
- Plant milk of your choice
- Curcuma/Turmeric powder
- Ginger powder
- Cinnamon powder
- Cardamom powder or cardamom
- Black pepper
Method
Add the ingredients above into a pot over medium-high heat, let it simmer and gently stir until combined. You will need to remove the cardamom in case you don’t use powder. And there you have it: A beautiful yellow-golden mylk. Enjoy :)
Which plant-based milk alternative is best of coffee?
Here are some types of mylk you can try and find the one that suits your taste buds the most.
Soy milk
Soy milk is ideal for foaming because of its high protein content. It is relatively neutral in flavour and very versatile.
Oat milk
Oat milk tastes almost like full-fat dairy milk in your coffee, with an aftertaste of oats and natural sweetness. It is also suitable for foaming and produces bigger bubbles that last as long.
Rice milk
Rice milk is a great alternative for those who have some type of nut allergy. Its subtle taste will most likely not give any additional flavour to your coffee, perhaps some sweetness depending on its sugar levels.
Hazelnut milk
If you prefer nutty flavours, hazelnut milk is for you. It possibly has the strongest flavour of the above with a slightly sweet undertone.
Almond milk
This is my personal favourite for coffee. It adds a creamy and nutty flavour to coffee, pairing particularly well with darker roasts. It adds richness and a hint of sweetness to the coffee that is quite enjoyable. Especially filtered coffee.
Always keep in mind that sweetened mylk will taste a lot different than unsweetened.
These mylks offer a variety of health benefits and flavours and can be used in all sorts of recipes and beverages, just like dairy milk. Whether you choose almond, coconut, oat, soy or any other plant-based milk, you are sure to find a delicious, nutritious, and environmentally friendly alternative to cow’s milk.
Let me know, which is your favourite type of milk?
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─ the activeplantbased pub 🐇
