Switch to These 6-Best Plant-Based Milk Alternatives to Stay Healthy

Following a 100% vegan diet means counting only on plant-based food sources to remain healthy and guilt-free. Those having a craving for milk can refer to the best vegan milk alternatives, instead of relying on dairy products. Be it like coconut, almond, quinoa, cashew, and hazelnut, several options are there to meet regular dietary requirements with ease.

Turning vegan can be troublesome at the initial stage. But more you know about the extensive list of food options, you find it simple to adopt a healthy lifestyle.

Undoubtedly, plant-based food sources are extensively high in numbers as compared to an animal-based diet. Especially with reference to vegan milk that you find in several forms and not just confined to dairy-based on cows and buffaloes.

Over here in this blog, we will discuss the 6 best plant-based milk alternatives you can include in your everyday eating plan to have some variety. We will not just share the information on the type of plant-based milk varieties but also the nutritional fact to stay on a healthy spree.

6 Best Plant-Based Milk Options to Include in Vegan Diet Plan

1. Quinoa Milk

Consuming quinoa milk comes as a surprising element for most vegan followers. You might have consumed this gluten-free wholegrain in the salad, smoothie, crunchy quinoa puffs, or included in the healthy desserts. But here you will get to know the nutritious, calcium-rich, and thick quinoa milk. It offers an amazing taste along with less fat content. Also, you can add other ingredients like oats and cocoa powder or any other vegan sweetener to increase the delectable delight.

How to Make Quinoa Milk?

  • Cook the quinoa as per the usual process without adding any ingredients inside.
  • Blend the quinoa by adding water to it and find a smooth consistency.
  • Next is to strain the blended quinoa by using a strainer or a cheesecloth.
  • Pour the quinoa milk again into the blender and mix some dates, cinnamon, oats, or any other vegan ingredient to it.
  • Store the quinoa milk in a sealed container in the fridge for the next 3-4 days.

Nutritional Facts of Quinoa Milk (1/2 Cup)

  • Calories: 111
  • Protein: 3.8 grams
  • Fat: 0.2 gram
  • Carbs: 20.7 grams
  • Sugar: 3.2 grams
  • Fiber: 2.3 grams

2. Coconut Milk

One of the healthy alternatives of dairy milk is delectable and rich in consistency Coconut milk. It offers a soothing aroma and lip-smacking taste to people of all age groups to consume at any point in time. Mostly acquired for baking and cooking, coconut milk is best to add to favourable meals like smoothies, ice cream, vegetable soups, and more.

How to Make Coconut Milk?

  • Take a fresh mature coconut and break it open.
  • Create the white flesh of the coconut.
  • Collect the grated part and put it inside the blender.
  • Add 1 cup of water to the blending jar and blend the mixture.
  • Once the mixture is blended then transfer it to a bowl over the top of a strainer and place one bowl beneath the same.
  • Using a spoon keep pressing the mixture so that the liquid goes into the bowl.
  • Shortly, you will see the thick coconut milk is extracted out.

Nutritional Facts of Coconut Milk (1 cup)

  • Calories: 552
  • Calcium: 38.4 Mg
  • Protein: 5 grams
  • Carbs: 13 grams
  • Fibre: 5 grams
  • Fat: 57 grams

3. Almond Milk

If you like to add plant-based milk to your breakfast cereal meal, then almond milk is a perfect combination to go for. It is slightly mild in taste with having a nuttier flavour. Almond milk is completely different from soy or any other plant-based milk. Most importantly, it has less amount of fat involved (mainly unsaturated fat) which is good for people having high cholesterol problems.

How to Make Almond Milk?

  • Take a handful of almonds and soak the same inside water overnight.
  • In the morning, drain out the water and blend the almonds well with an added combination of freshwater, salt, and options ingredients like cocoa, dates, berries, or anything like that.
  • Once blended then extract the liquid out of the mixture and your almond milk is ready to serve fresh.

Nutritional Facts of Almond Milk (1 Cup)

  • Calories: 31
  • Calcium: 10 Mg
  • Protein: 1.1 gram
  • Carbs: 1.2 gram
  • Fat: 2.7 grams
  • Fibre: 0.7 gram

4. Hemp Milk

Hemp milk is one of the best high protein vegan food sources for people looking for low carbohydrate and high-fat milk options. Mainly seed-based milk is simple to make at home that contains 50% of the necessary daily intake of alpha-linolenic acid. It is also a rich source of omega-3 fatty acids.

How to Make Hemp Milk?

  • Take 1/2 cup of hemp seeds and pour it inside a blender along with 4 cups of water.
  • Blend the mixture well, until turns liquid.
  • Add 1 tablespoon of maple syrup or 3 dates as per the sweet requirement.
  • Add 1 teaspoon vanilla extract and again blend the picture.
  • Now, your hemp milk is ready and refrigerate it for 5 days.

Nutritional Facts of Hemp Milk (1 Cup)

  • Calories: 73
  • Calcium: 21 Mg
  • Protein: 5 grams
  • Carbs: 1 gram
  • Fats: 6 grams
  • Fibre: 1 gram

5. Hazelnut Milk

Another delicious choice of plant-based milk is made from hazelnut that offers quite a nutty and amazing flavour. As the name itself implies, it is made up of high-quality hazelnuts that can be teamed up with vanilla extract for flavour. Also, the milk is a rich source of Omega 6 and Omega 9 fatty acids, Vitamin E, Thiamine, manganese, and more.

How to Make Hazelnut Milk?

  • Take a cup full of hazelnuts and soak them in water overnight.
  • Drain the hazelnut from water and put the nuts inside the blender to blend it well.
  • Add vanilla extract to the mixture and blend again.
  • Now, you are left with a mixture that needs to be squeezed to extract the milk.
  • Once do the same, then refrigerate the hazelnut milk for 3-4 days before consuming.

Nutritional Facts of Hazelnut Milk (1/2 Cup)

  • Calorie: 151
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fat: 15 grams
  • Fibre: 2 grams

6. Soy Milk

One of the popular varieties of plant milk is made up of soy. It offers the equivalent protein level as cow-based milk which is 3 grams per 100 ml. Legume-based milk contains a high amount of calcium, Vitamin B12, B2, D, and A respectively. The milk is best used for multiple purposes like cooking, baking, and frothing as per your requirements.

How to Make Soy Milk?

  • Soak 2-3 cups of white soy in water overnight.
  • In the morning discard the water and rinse soybeans.
  • Remove the skin of beans.
  • Blend the soybeans and 4 cups of water.
  • Strain the mixture using a butter muslin or a nut milk bag.
  • Next is to heat the strained mill in the heavy-bottom pan at 100 degrees Celcius for the next 20-min.
  • Refrigerate the same for 4 days before consuming.

Nutritional Facts of Soy Milk (1 cup)

  • Calories: 95
  • Protein: 9.5 grams
  • Carbs: 95
  • Fibre: 2.1 grams
  • Fat: 4.8 grams

Concluding Thoughts

Follow the nutritious and healthy plant-based diet while having so many food sources options to try and savour at different times. Adding plant-based milk to your nutritional plan is a must-have deal to bring an extra set of protein and calcium.

For adding further taste to your vegan eating lifestyle, Ojas Vegan, a healthy snacking brand is available online to offer a multitude of products. Be it like green plantain tostones or different flavours of popped quinoa, you can have it all.

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