Do you love milk but avoid it due to allergies or lactose intolerance or other reasons? If so, luckily there are quite a few alternatives.
Here’s a run-down of some that are worth giving a whirl (And if you just like almond milk, this recipe is for you!):
Skinny Strawberry Vanilla Ginger Smoothie
(Psst… looking for more healthy or lightened up recipes? Please feel free to search this site! Or try these to start… Microwave Peanut Butter Chocolate Chip Cookies, Skinny Oreo Balls, Skinny Potato Skins Spaghetti Squash with Tomato Sauce and Parmesan Cheese.)
Almond milk tastes creamy and rich with a touch of nutty goodness. It has the least amount of calories for all milks. It’s fortified with vitamin E, calcium, and vitamins A and D. Almond milk does lack the fiber and protein that is found in the nut and is found to be higher in sodium than other alternatives.
Soy milk has a sweet taste. It typically has the same amount of protein as cow’s milk. The added calcium often sits on the bottom so be sure to shake it up well. Although there are benefits to eating soy, limit your soy intake to no more than 2-3 servings daily (1 serving= 1 cup soy milk) as research has linked higher amounts to certain cancers.
Coconut milk beverage is found in the containers that look like soy milk. It has the least amount of sodium and is usually low in calories (50- 80 calories per cup) and fat free. Most brands are found to be fortified with vitamin B12. Don’t confuse this beverage with Coconut milk itself which comes in the cans and is usually thick, creamy and has a coconut taste, (obviously!) but also that comes with close to 500 calories per cup! And the downside is that the main fat found in coconut milk is saturated, so definitely don’t get carried away with this one!
Rice milk is usually a lighter taste, sweet and watered down more. It provided a great source of carbohydrates, so drink up after your energy filled workouts! The downside is also the carbohydrates though; rice milk provides zero fiber unlike whole-grain carbohydrates and also is very low in protein.
Hemp milk has more of an earthy and nutty taste. It contains healthy omega-3 fatty acids. Note that hemp milk is not a great source of calcium unless you can find a brand that’s fortified with it.
Soy milk, almond milk and coconut milk are great add-ins for coffee or tea. Rice milk is great for baked goods and desserts. Hemp milk is good for muffins and quick breads.
So why not try a different kind of milk today?! Even if you aren’t lactose intolerant or have allergies – you may find that you enjoy the flavor of a change or can benefit from some nutrient you may not have usually gotten before in one of them!
Here’s a fast and easy smoothie recipe to try one of your new milk choices! We used almond milk but feel free to try any of the options listed above.
Skinny Strawberry Vanilla Ginger Smoothie
Ingredients
- 2 cups unsweetened vanilla almond milk
- 1 (8-ounce) container fat free vanilla Greek yogurt
- 1/2 cup pineapple or another favorite frozen fruit
- 2 cups fresh strawberries
- 1 banana, coarsely chopped
- ½ teaspoon fresh grated ginger (optional)- We personally love the kick that ginger gives our smoothies!
Directions
- Place all ingredients in a blender. Mix until smooth and thoroughly blended.
- Serve immediately and enjoy!
Per serving: 132 calories, 1 g fat, 7 g protein, 27 g carb, 22g sugar, 2 g fiber, 66 mg sodium
What other ways have you tried milk alternatives?
- 2 cups unsweetened vanilla almond milk
- 1 (8-ounce) container fat free vanilla Greek yogurt
- ½ cup pineapple or another favorite frozen fruit
- 2 cups fresh strawberries
- 1 banana, coarsely chopped
- ½ teaspoon fresh grated ginger (optional)- We personally love the kick that ginger gives our smoothies!
- Place all ingredients in a blender. Mix until smooth and thoroughly blended.
- Serve immediately and enjoy!