We are still Celebrating World Plant Milk Day!
Have you made the change from dairy products to plant-based milk products yet? There are so many reasons to make the change these days: the variety in options, the health benefits, being lactose-intolerant, the environment, and helping out the cows. At most restaurants and cafes it’s easy to find an oat, soy or almond milk option. But to find other non-dairy products like yogurt or cheese can be a bit more difficult.Why you should consider cutting dairy from your diet:
- Cow’s milk contains estrogen, cortisol and 15 other hormones.
- Dairy cheese is the #1 source of saturated fat in most American diets.
- Some people experience asthma, IBS, acne, and inflammation from consuming cow’s dairy products.
There are so many options today for plant-based milk products:
Easy to find options: Other options to look out for:
Banana Brazil Nut
Soy Pumpkin Seed
Tips for choosing your plant-based milk:
Not all plant-based milk is as good as the next. Some even taste better than others. If you are going for the healthiest option, keep these things in mind:
- Check the label: opt for the unsweetened version, the option that has the shortest ingredient list, and a short shelf life (which ensures it’s more natural).
- When choosing soy milk, always opt for organic.
- Making plant-based milk at home is amazing, but remember that the store bought option also adds vitamins that aren’t already present in the natural product.
Benefits of plant-based milk:
Wondering what kinds of benefits some of the most popular plant-based milks have? Healthline.com has a great selection of information for pretty much every plant-based milk, but here are some standouts:
Almond milk: Low calories, low sugar (make sure you opt for unsweetened), high in Vitamin E, good source of calcium
Oat milk: Fiber, less protein than soy, usually has more calcium and carbs. It may even help lower bad cholesterol (LDL) which is a big plus.
Cashew milk: Healthy fats, protein, magnesium, helps with good eye health and skin.
Hemp milk: Protein, healthy fats, helps with skin health. Hemp is also high in gamma-linolenic acid (GLA) so it can help with menopause symptoms like hormone imbalance and inflammation.
Flax milk: High in fiber, helps lower cholesterol and lower blood pressure, has as much calcium as regular milk.
Fun activities to celebrate World Plant Milk Day:
-Try something new: a different plant-based milk, cheese, or yogurt you’ve never had. How ‘bout a big glass of barley milk?
-Make your own plant-based milk! Hemp milk is among the easiest to make, so try starting there!
Here are a few recipes to get you started with making plant-based milk products:
Tools to help you make plant-based milks:
-Blender/Bullet/Vitamix/Nut Milk Maker
-Nut Milk Bag/Cheesecloth
-Glass/JarQuick Nut Milk Recipe:
1 tbsp of nut butter (any you would like to try)
1 cup water
Options to add:
½ tsp vanilla extract
A pinch of sea salt
Mix all ingredients in a strong blender and voila, you have your first cup of plant-based milk! Store it in a jar in the refrigerator or drink it right away.
Cashews and hemp seeds do not need to be soaked overnight to make milk, like other plant-based milks require. They also don’t have to be strained since they have no skin.
1 cup raw cashews, soaked for two hours in water
4 cups coconut water
2-3 Madjool dates
¼ -½ tsp cinnamon
1 tsp vanilla extract
3 tbsp-¼ cup of hemp seeds
Pinch of sea salt
Add all the ingredients to a blender and mix. You can add ice if you prefer cold milk. It can be stored in the refrigerator for up to four days.
**Tip for making your own nut milk: Don’t waste the pulp! Use it in a granola!How to use plant-based milk:
-With coffee/matcha latte/golden latte
Have fun with this and try as many different plant-based milk, cheese and yogurt products as you like to see which is the best fit for you. Happy World Plant Milk Day!