​8 plant milks and how to consume them​

Dec 27, 2024

TOI Lifestyle Desk

Why are plant based milk healthy options?

Plant-based milks are a healthy option as they are typically lower in saturated fat and cholesterol-free. They provide essential nutrients like vitamins, minerals, and antioxidants, and are often easier to digest for those with lactose intolerance or dairy allergies.

Almond milk

Blend soaked almonds with water, then strain. It is rich in vitamin E, magnesium, and healthy fats. Use in smoothies, cereals, or coffee, or as a dairy alternative in baking.

Soy milk

Soak soybeans, blend with water, boil, and strain. Soy milk is high in protein, iron, and calcium. it is perfect for beverages, soups, or savory dishes like curries and sauces.

Coconut milk

Blend grated coconut with water, then strain. it contains healthy fats, potassium, and manganese. You can use it in curries, desserts, or tropical smoothies.

Oat milk

Blend rolled oats with water, then strain. Oat milk provides fiber, B vitamins, and iron. It is ideal for coffee, baking, or as a creamy base for soups.

Cashew milk

Blend soaked cashews with water, no straining needed. This is rich in zinc, magnesium, and healthy fats. Use in creamy soups, smoothies, or as a coffee creamer.

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Pea milk

Blend yellow split peas with water, then strain. This milk is packed with protein, calcium, and vitamin D. It is perfect for drinking, in cereals, or as a milk substitute in cooking.

Rice milk

Blend rice with water, then strain. It is low in fat, rich in carbohydrates and B vitamins. It is great for drinking directly or in cereals and puddings.

Hemp milk

Blend hemp seeds with water, then strain. This is high in omega-3 fatty acids, protein, and calcium. It can be used in lattes, smoothies, or as a base for salad dressings.

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