March 2021
5
Honest Slate
Food for Thought : Vegan Milk Substitutes by Joyce Chicoine, Nutrition and Education Committee
January’s Honest Slate included an article about the pros and cons of drinking animal milk and what to look for when purchasing cow’s milk. Animal milk is not for everyone, however. In the case of an allergy or sensitivity to casein (the protein that is in milk), it is best to avoid milk and dairy products altogether. Vegans also wish to avoid animal milks, for obvious reasons. Fortunately, the Co-op carries a wide range of plantbased alternatives to milk and dairy products. With the right equipment, it is also pretty easy to make your own. Milk substitutes can be made with nuts (such as walnuts, almonds, or cashews), grains (such as rice or oats), coconut, hemp, or legumes (such as peas or soy). When deciding which one to use, taste is of course an important consideration. Another factor is nutrition content. Plant-based milk substitutes tend to be higher in carbs and lower in protein than cow’s milk. Prepackaged options, like the ones listed below, are frequently fortified with vitamins and minerals, especially calcium and vitamin D. The chart below compares the nutrition content of 1 cup of whole cow’s milk to 1 cup of various plant-based milk substitutes available on our Grocery Department shelves, as well as the refrigerated section. All products listed are original flavor; refrigerate once open and use within 7–10 days. The Co-op also carries several substitutes for various dairy products ranging from yogurt and sour cream to pudding, frozen desserts, and cheeses. Read their labels carefully for added ingredients, especially if you are trying to avoid any exposure to
Second of a two-part series
hidden milk. Lactose-free does not mean milk-free. Several plant-based cheeses, for example, have casein (milk protein) added in order to more closely resemble the texture of cow’s milk cheese and to melt when heated. Another term to watch out for is “whey,” also from cow’s milk. A complete list of ingredients to avoid can be found at Milk Allergy Avoidance Hidden Names for Milk (kidswithfoodallergies.org) When it comes to babies and toddlers, special care needs to be taken when selecting a milk substitute. Most plant-based nondairy beverages are not a good substitute for human breast milk or even cow’s milk, nutritionally speaking. The child’s pediatrician should be consulted for special care and options. Coconut Milk While the nutrition label of Pacific Foods Organic Coconut Plant-Based Beverage only lists vitamin D and calcium, the product may in fact contain other minerals. According to Livestrong.com, “in general, coconut milk is low in vitamins but rich in minerals.” Besides cartons of coconut milk found alongside other shelf-stable plantbased milk substitutes in aisle 2, HWFC sells canned coconut milk in aisle 1. Canned options include fat-free and whole-fat coconut milk, as well as organic and conventional. It is common for the fat and liquid to become separated in these canned products. Shake the can or whisk the contents after opening if you desire homogenous coconut milk. Hint: if you avoid shaking, you can actually scoop out the fat to make a whipped cream alternative; coconut cream can also be purchased separately. As well as a key piña co-
Type of milk
Fat
Protein
Carbohydrate
Cow’s milk Almond Breeze Almond Milk Unsweetened Pacific Foods Organic Coconut Plant-Based Bev. Westsoy Organic Plain Soymilk Pacific Foods Hemp Plant-Based Beverage Pacific Foods Organic Oat Plant-Based Beverage Rice Dream Organic Rice Drink (Enriched) Silk Organic Unsweetened Soymilk
7.9g 2.5g 4g 4.5g 6g 2g 2.5g 4g
7.7g 1g 1g 8g 4g 4g 0g 7g
11.7g 1g 5g 15g 19g 25g 26g 4g
lada ingredient, coconut cream makes an excellent substitute for condensed milk in recipes such as pumpkin pie filling. Making Your Own Nut Milks While prepackaged milk alternatives are generally fortified with vitamins and minerals, they may also include additional ingredients, such as guar gum, xanthan gum, or natural flavorings. To skip added ingredients, you can make your own nut milk fairly easily with a blender. Ingredients 1 cup whole raw nuts 3 cups fresh water sweetener or ½ tsp. vanilla (optional) Directions 1. Soak 1 cup of whole raw nuts in water for several hours to soften; rinse and discard the water. 2. Add 3 cups of fresh water and puree. Additional ingredients may be added for flavor, such as your favorite sweetener &or ½ tsp vanilla. 3. Finally, filter it through cheesecloth. You can go here for more detailed instructions for making almond milk. If you wish, pulp from the nuts can be used in a separate recipe for making treats such as almond cookies. Making Your Own Oat Milk Making oat milk is similar to making nut milk except that oats need to soak only for 15–30 minutes. Then, in a blender combine 1 part rolled oats and 3–4 parts water; blend just until smooth. Finally, strain the mixture as you would for nut milk. continued on page 6
Other nutrients (% Daily Value)
calcium 28, vit A 8, vit D 31 calcium 35, iron 4, potassium 4, vit E 35, phosphorus 2, magnesium 4 calcium 4, vit D 10 calcium 2, iron 8, potassium 8 calcium 20, vit D 10, iron 10, potassium 2, magnesium 15 calcium 10, vit D 10, iron 8, potassium 2; sodium 105 mg calcium 20, vit A 10, vit D 25, iron 2, vit B12 25, phosphorus 15 calcium 29, vit A 10, iron 6, vit B12 50, potassium 8, magnesium 9
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