4 Cow’s Milk Alternatives

Cow’s milk is a part of a healthy balanced diet, however for some people, it can be hard to tolerate. If you are looking for an alternative to cow’s milk here are 4 options to try:

1. Goat Milk

In most areas of the world goat’s milk is the milk of choice (over cow’s milk). It has a sweet and slightly salty flavour and provides many of the same nutritional benefits as cow’s milk. It is an excellent source of protein (1 cup = 9 grams of protein), phosphorous, calcium, riboflavin, biotin, pantothenic acid and vitamin D. Goat milk does contain lactose, so those that are intolerant may need to try another option 

2. Soy Milk

A plant based cow’s milk alternative, soy is the only non-mammal milk that is a source of protein (1 cup = 7 grams of protein). It is a lower fat option than dairy milk and is fortified with calcium, B vitamins, and vitamin D to boost its nutritional content. It has a strong taste and is suitable for use in baking and cooking [2] [3].

3. Nut Milk

Almond and cashew milk are the most common nut milks found in the supermarket. They have a slightly nutty flavour and are excellent when used in smoothies, cereal, oatmeal, and baking. Almond milk contains only 1 gram of protein per cup so it is not a significant source of protein. Like soymilk, store bought nut milks are fortified with B vitamins, vitamin A, and vitamin D to boost nutritional content [3].

4. Rice Milk

Rice milk has a sweet flavour and a thinner consistency than all of the other milks. It is tolerated well by most individuals and has a similar nutritional profile to almond milk. It contains 1 gram of protein per cup and is fortified with B vitamins, vitamin A, and vitamin D. It can be used in baking and cooking but may need a binder due to its watery consistency.

When choosing an alternative to cow’s milk it is important to read the label as you want one that is unsweetened and doesn’t contain too many additives or fillers. Better yet – make your own! The easiest (and my personal favourite) is cashew milk. See recipe below.

Cashew Milk Recipe

To make:

  1. Soak ½ cup of raw cashews in water for 2-4 hours.
  2. Drain and rinse the cashews.
  3. Add cashews and 2 cups of filtered water to a blender. *Optional: add 1-2 dates to sweeten and/or ½ tsp vanilla for flavour.
  4. Blend and enjoy!

Makes approximately 2 ½ cups and will keep in the fridge for 2-3 days. 1 cup contains approximately 5 grams of protein, 12 grams of fat and 150 calories.

This article has been provided to you by Mega food blog.