Edition 12: Alternatives for Milk

While milk may be a good source of calcium and protein for vegetarians, many people are going in for less dependence on dairy products due to food allergies, in an effort to reduce fat and cholesterol intake, or just to take advantage of the many health benefits of soy. Do you also feel a need for dairy substitute for baking, cooking or drinking? Soy milk, almond milk and rice milk can all be easily substituted for dairy in most recipes.
SOY MILK
The good news is, soy milk is healthy, cheap, and easy to find as well as use. The bad news is...well, there really is no bad news! From a nutritional perspective, soy milk has almost as much protein as dairy milk, less fat, no cholesterol, and is a comparable source of calcium, since most soy milks are fortified. Vegetarians should make sure to find a brand that is fortified with Vitamin B12. Soy milk is an excellent dairy substitute for baking or for kids.
Each brand of soy milk is slightly different, so try a couple and see which one suits your taste buds best. Soy milk is increasingly popular, and many grocery chains make their own brand in a variety of flavours.
RICE MILK
Rice milk is not as thick as soy or dairy milks, and has a somewhat translucent consistency. Because it is slightly sweet, rice milk works well in dessert recipes and is not suited for savoury or salty dishes, such as mashed potatoes. Compared to soy and almond milk, rice milk has less protein.
ALMOND MILK
Almond Milk made from almonds or other nuts, such as cashew mik has a creamy consistency similar to soy milk and a nutty taste perfect for making fruit smoothies or other creamy drinks and desserts, though they don't taste much like dairy milk, and are best in non-savoury dishes.
Be sure to shake your almond milk well before using. If you can't find almond milk at your grocery store, try making a home-made almond milk or cashew milk. Here's how to use these milk substitutes:
SUBSTITUTES FOR COOKING:
Regular or unsweetened soy milk will work best in recipes such as pasta sauces, cream sauces, mashed potatoes, salad dressings and other savoury recipes that call for milk. Although a thick soy cream is best for creamy recipes such as non-dairy alfredo sauce, a reasonable facsimile can be made with a basic vegan roux.
REPLACING BUTTERMILK:
If a recipe calls for buttermilk, add one tablespoon of white vinegar or lemon juice to a cup of soy milk and mix well. It's not quite as robust, but will have a similar flavour.
Dishes You Can Make with Milk
ALMOND KULFI
Ingredients:
• 1 Cup Almonds (peeled and
grinded)
• 1-1/2 Cup Condensed milk
•1 Cup Whipped cream
•1/4 tsp Powdered cardamom
•1/2 Cup Pistachios (chopped)
•Pinch of Saffron Cooking
INSTRUCTIONS:
•Mix all the ingredients except pista and saffron in a large bowl.
•Beat the mixture for about 2-5 minutes to make it soft.
•Now put this mixture in a conical mould.
•Sprinkle it with chopped pista-chios and saffron.
•Keep it for freezing for about 8 to 10 hours. Almond Kulfi is ready.
BANOFFEE PIE
Ingredients:
•1 Readymade graham cracker pie crust
•3 Bananas
•1 Can sweetened condensed milk
•Hot chocolate powder or cocoa
• 300 ml Cream
INSTRUCTIONS :
•Place the unopened can of condensed
milk in a saucepan and cover it with
water.
•Bring the water to a boil then decrease slightly and let the can boil covered for about 2- 1/2 to 3 hours.
• Don’t ever let the saucepan boil dry, keep checking up on it and adding water if essential.
•Remove the can and wait for few minutes.
• Now open it the condensed milk will
look like creamy brown caramel.
• Stir the caramel in the can with the
fork to eliminate any lumps.
• Pour into your pie crust and let it cool,
place it into the refrigerator until cold.
•Cut bananas into thin pieces and lay them on the top of the toffee filling.
•Whip the cream and spread it over bananas.
•Dust the cocoa or hot chocolate powder on the top.
BLUEBERRY MAPLE BREAKFAST BAKE:
INGREDIENTS:
• 16 Eggs, beaten
• 8 oz. Cream Cheese, reduced-fat
• 2 loaves Egg challah or other White Bread (14 oz. Each)
• 4 cups Blueberries, fresh or frozen
& divided
• 1⁄2 cup Maple Syrup
• 1⁄2 cup Butter, melted
• 3 cups Milk
INSTRUCTIONS :
• Preheat oven to 350ºF. Remove the crusts from bread. Cutting in 1” cubes is fine. Cream cheese should be cut in small cubes.
• Take a baking dish which is in a
13*9*2 proportion and grease it .
Place the half of the bread cubes in the greased dish. Top it with the remaining bread cubes & blue-berries.
• Take a bowl and combine milk,
eggs, butter and maple syrup in
that. Carefully pour over the bread mixture. Bake it until a knife inserted comes out clean. It may take an hour to get ready. Cover it with aluminum foil if the edges brown so much.
• Cut it in squares and serve the
dish.