How to Add Vegan Milk to Your Menu Plan

Poster of Vegan Milk

If you are lactose intolerant, want to lose weight or are simply looking for an alternative to cow's milk, you will find that there are plenty of options to pick from. Rice milk, soy milk, coconut milk, hemp milk, almond milk, oat milk and flax milk are all vegan milk options that can be used in a variety of recipes. Following is an overview of some of the most popular vegan milk choices on the market.

Almond Milk

Unlike regular almonds, almond milk does not contain much protein. However, it is rich in Vitamin E and riboflavin; it also does not contain cholesterol or saturated fats. You can drink almond milk plan or use it as a milk substitute in either savory or sweet recipes; even so, be aware that this milk substitute is naturally sweet and works best in sweet rather than savory dishes.

Coconut Milk

Coconut milk is rich in dietary fiber, vitamin C and iron. It also contains five grams of protein per cup. You can drink it plain, add it to breakfast cereal or use it in place of milk when baking cake, cookies, cupcakes and other desserts.

Oat Milk

Oat milk contains two grams of fiber and five grams of protein per cup. It contains no saturated fats or cholesterol and its light, mildly sweet flavor allows for it to be used in both sweet and savory dishes.

While cow's milk has much to offer, the above listed milk alternatives are also healthy and nutritious. What is more, many of them are fat-free or low-fat, making them ideal for a weight loss plan. You may want to use one or more of these milk substitutes regularly or at least occasionally in order to benefit from the various nutrients that they provide.


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