In recent years, plant-based milks have surged in popularity, providing a dairy-free and environmentally friendly alternative to traditional cow's milk. These creamy, plant-based concoctions not only cater to vegans and those with lactose intolerance, but are also favored by individuals seeking to reduce their carbon footprint and embrace a healthier lifestyle. In this blog post, we'll explore the most popular plant-based milk options, their nutritional benefits and drawbacks and how you can easily make them at home using machines like the Almond Cow and Miomat Milk Maker.
The Best Plant-Based Milk Options
1. Almond Milk:
Almond milk is one of the most popular plant-based milk options. Known for its mild, slightly nutty flavor. It is naturally low in calories, making it an ideal choice for those seeking a low-calorie milk alternative. It's also rich in vitamin E, however not a signification source of protein, so we like to add pea protein to it when we make it at home.
As with all foods, we highly suggest to always buy organic due to the popularity of almond milk, conventional almond farmers have resorted to using a large amount of synthetic pesticides which can be harmful when consumed in large amounts.
2. Soy Milk:
Soy milk is a protein powerhouse among plant-based milks, providing essential amino acids. It is a suitable substitute for cow's milk in terms of protein even without being fortified with additional vitamins. Soy milk is known for its creamy consistency, making it a great addition to coffee and recipes. It can be a challenge to make at home as it must be heated as part of the process, however the MioMat Milk Maker Machine makes it easy with its built in heating element! See details below.
In the past there have been some concerns over the negative affects on males consuming soy because it can mimic estrogen, however recent studies have shown that this is likely only in extreme cases or those that have sensitivities. If you need guidance, be sure to subscribe free to the NHN directory to find a functional nutritionist that can suggest the best choice for your needs.
3. Oat Milk:
Oat milk has become increasingly popular for its naturally sweet flavor and creamy texture. It's a great source of dietary fiber and can provide a natural source of energy. We like to make ours quickly and easily at home in the Almond Cow Milk Maker. We like it because we do not need to pre-soak the oats like we do nuts for other plant-based milks and the Almond Cow has a built in filter, so it can be made in a matter of minutes! (See Below) Additionally, homemade oat milk can be a more cost-effective option compared to store-bought versions, which tend to be pricier.
Oat milk does have some drawbacks worth considering. It tends to have a higher carbohydrate content compared to other plant-based milks such as almond or soy. As with all plant-based milk products, If you're watching your sugar intake, steer clear of sweetened varieties. Additionally, individuals with gluten sensitivities should exercise caution with store-bought oat milk due to the potential for cross-contamination with gluten-containing grains during the production process. In such cases, it's crucial to opt for certified gluten-free brands to ensure a safe choice, or make it yourself!
4. Coconut Milk:
Coconut milk has a rich, tropical flavor, making it a favorite for use in curries, smoothies, and desserts. It contains healthy fats, such as medium-chain triglycerides (MCTs), which may offer potential health benefits, including support for weight management.
While it is higher in saturated fats, it can be a suitable option for occasional use. If this is a concern, opt for reduced fat or "light" versions or consider cashew milk. Be sure to choose the unsweetened variety to minimize added sugars. Individuals with nut allergies should exercise caution, as coconut is considered a tree nut, although allergies to it are relatively rare.
If you choose to make homemade coconut milk,a we have found the MioMat Milk Maker to produce the closest consistency to store bought milk.
5. Cashew Milk: (Our favorite!)
Cashew milk is known for its creamy texture and mild, slightly sweet taste. It's a good source of healthy fats including monounsaturated fats, which are beneficial for heart health. We use it to create a creamy texture in foods and beverages like lattes or soups and sauces like dairy free alfredo.
The only drawback we can find on this plant-based delight is the pre-prep time to soak and "sprout" the nuts if you choose to make it yourself and that it is higher in calories than some others on the list and lower in protein, which can be addressed by adding pea protein or your protein of choice. Aside from this, like we said, this is our go to plant-based milk especially when made in either the MioMat or the Almond Cow as cashews produce very minimal pulp which makes for very easy clean up!
Our favorite way to make Plant-Based Milks with Almond Cow and Miomat Milk Maker
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For those who prefer the DIY approach, making plant-based milks at home is rewarding both for your pocket book and for peace of mind knowing exactly what is in your milk. Machines like the Almond Cow and Miomat Milk Maker make the process incredibly easy.
Here's a basic guide to making nut milk:
Ingredients:
- 1 cup of preferably organic nuts (soaked overnight) or 1 cup organic coconut shreds or oats
- 4 cups of water (Or fill to fill line indicated in milk maker)
- Sweetener (optional, we prefer dates. honey or pure maple syrup)
- Flavorings (optional, like vanilla extract)
- Protein of Choice (we prefer pea protein)
Instructions:
1. Drain and rinse the soaked almonds. (After soaking overnight)
2. Add the nuts, water, and any desired sweeteners, flavorings or protein to the machine.
3. Start the machine and let it do the work. 4. Filter out pulp if using the MioMat
5. Enjoy or refrigerate for 3 - 5 days
Note: The almond cow has a strainer built in, the MioMat does not. The MioMat has a heating element and several additional settings that the Almond Cow does not.
The Almond Cow and Miomat Milk Maker can be used to make various plant-based milks, including all varieties listed in this blog post. The machines simplify the process, and the result is a milk that is often just as rich and creamy as the store-bought options.
Recommended Milk Maker Machines Based on Ease of Making Each Milk Type:
MioMat:
Soy (due to the built-in heating Element
Cashew (minimal Pulp to strain)
Coconut (minimal pulp and creamier texture due to heating element)
Almond Cow
Almond Milk (due to the built in strainer)
Cashew Milk (similar texture and process to the MioMat)
Oat Milk (due to the built in strainer)
Nutritional Comparison and Cost Analysis
Here's a quick comparison of the protein content in these plant-based milks per 8-ounce (240 ml) serving:
- Almond Milk: About 1 gram
- Soy Milk: About 7-8 grams
- Oat Milk: About 3-4 grams
- Coconut Milk: About 0 grams
- Cashew Milk: About 1-2 grams
It's essential to note that store-bought plant-based milks often come fortified with essential vitamins and minerals, such as calcium and vitamin D, to match the nutritional value of cow's milk.
As for the cost, making plant-based milks at home is often more economical than buying them at the store even with the purchase of milk maker machines. (We personally saved over $150 in the first 6 months of ownership.) The initial investment in a machine like the Almond Cow or Miomat Milk Maker can pay off in the long run, as you'll save on the cost of store-bought plant-based milks as well as being able to buy ingredients in bulk to save even more.
Plant-based milks are a versatile and sustainable alternative to cow's milk. Whether you prefer the convenience of store-bought options or enjoy the creativity of making your own at home, these milk alternatives offer various flavors, textures, and nutritional benefits. The choice is yours, and experimenting with different plant-based milks can be a delightful journey towards a healthier and more allergy lifestyle.