Mother’s milk, cow milk, goat milk, soy milk, rice milk, almond milk. There are a lot of options when it comes to something white and healthy in your glass.
I always set out a little cup of milk and a plate of cookies for Santa Claus, just in case. You never know! But, what if Kris Kringle is lactose intolerant? Or a vegan? After all, he lives with those reindeer. There are options.
Soy Milk
Soy milk is pressed from whole soybeans. It has a nutty flavor and is nutritionally rich.
In Asia, fresh soy milk is made daily and sold by street vendors or in cafes. It is served hot or cold and is often sweetened for a beverage or flavored with soy sauce, onion and vegetables to make a spicy soup. Soy milk is also made into cheese and butter.
Soy milk is widely available, either in shelf-stable containers or in the refrigerated section. Once it is opened, the soy milk needs to be refrigerated and will stay fresh for about 5 days. Soy milk is often flavored with vanilla or chocolate.
Plain soy milk is an excellent source of protein, B-vitamins and iron, folate, magnesium, zinc and selenium. Some soy milks are fortified with vitamins and minerals and are good sources of calcium, vitamin D and vitamin B-12. Soy does not have the milk sugar lactose and is a good alternative for those who are allergic to cow’s milk. According to the USDA, children can drink soy milk after the age of one year. Infants under one year of age should be fed breast milk, commercially prepared infant formula or commercial soy milk infant formula.
One 8-oz. serving of original sweetened soy milk contains 100 calories, 4 g fat, 0 mg cholesterol, 8 g carbohydrates, 6 g sugar and 7 g protein. (www.livestrong.com).
Soy milk is a sturdy substitute for regular milk in cooking. Some other non-animal milks can be finicky.
BANANA-OAT PANCAKES
(www.soyfoods.com)
l/2 cup rolled oats
l/2 cup unbleached flour
1/4 cup soy flour
1 Tablespoon baking powder
1 1/2 cups plain soy milk
2 bananas, thinly sliced
In a large bowl, combine the rolled oats, unbleached flour, soy flour, and baking powder. Add the soy milk, and blend with a few swift strokes. Fold in the banana slices.
Pour 1/4 cup of the batter onto a hot nonstick griddle or pan. Cook for about 2 minutes or until bubbles appear on the surface. Flip the pancake and cook for another minute or until heated through.
Serve the pancakes with maple syrup, fruit spread, or applesauce.
Rice Milk
Rice milk is not as thick as soy or dairy milks, and has a somewhat translucent consistency. It is slightly sweet, so rice milk works best in dessert and beverage recipes (as opposed to mashed potatoes).
Rice milk is made from boiled rice, brown rice syrup and brown rice starch. Manufacturers often add thickening agents and may add sugar and also vanilla to make rice milk taste more like cow’s milk. There are several rice milk-based ice creams on the market that are tasty.
Rice milk is also good for people who are lactose intolerant and often fortified with niacin, vitamin B-12, vitamin A, vitamin D, calcium and iron.
One 8-oz. serving of original sweetened rice milk contains 120 calories, 2.5 g fat, 0 mg cholesterol, 23 g carbohydrates, 10 g sugar and 1 g protein. (www.livestrong.com)
This Latino beverage is refreshing in the summer and can be heated in the winter. Rum optional.
HORCHATA
(Cinnamon Rice Milk)
1 cup uncooked white long-grain rice
5 cups water
1/2 cup rice or soy milk
1/2 Tablespoon vanilla extract
1/2 Tablespoon ground cinnamon
2/3 cup white sugar
Pour the rice and water into the bowl of a blender; blend until the rice just begins to break up, about 1 minute. Let rice and water stand at room temperature for a minimum of 3 hours.
Strain the rice water into a pitcher and discard the rice. Stir the milk, vanilla, cinnamon, and sugar into the rice water. Chill and stir before serving over ice, or heat gently in a pan for a hot beverage (I would use it to make cocoa).
Almond Milk
Milk made from almonds or other nuts has a creamy consistency and a nutty taste. Though they don’t taste much like dairy milk, and are best in non-savory dishes, baked goods, desserts, smoothies and so forth can all benefit from nut milk.
Almond milk contains no cholesterol or lactose. In the Middle Ages, almond milk was known throughout the Mediterranean and the Middle East where its position as a vegetable (being a nut that is the seed of a fruit of a plant) made it okay to drink during Lent.
Almond milk was also a staple of medieval kitchens because cow’s milk would not keep for long without spoiling, and would usually be turned into butter or cheese immediately. Those with nut allergies obviously should not use nut milks.
Almond milk can’t take much heat and will denature, losing taste, texture and nutrients. Acidic foods such as citrus, tomatoes or vinegar will cause almond milk to curdle.
Almond milk is usually made from filtered water, pureed almonds, evaporated cane juice (if sweetened), and is fortified with vitamins A, D, E and calcium. One 8-oz. serving of original sweetened almond milk contains 60 calories, 2.5 g fat, 0 mg cholesterol, 8 g carbohydrates, 7 g sugar and 1 g protein. (www.livestrong.com)
The almond oil in this recipe might be hard to find; if so, substitute vegetable oil and, if you want to, whisk it with a half-teaspoon almond extract for flavor.
ALMOND WHOLE WHEAT MUFFINS
Courtesy of Blue Diamond Growers
5 cups whole wheat flour
1 cup brown sugar, packed
2 Tablespoon baking powder
1 teaspoon sea salt
1 teaspoon ginger, ground or freshly minced
1 teaspoon nutmeg, ground
1/2 teaspoon cloves, ground
1 cup honey
4 large eggs
2 cups almond milk (such as Almond Breeze)
2 cups (15 oz.) pumpkin, canned
2/3 cup almond oil
2 cups raisins, cherries or currants, plumped
2 cups sliced almonds
Combine first seven dry ingredients in large bowl. Combine honey, eggs, almond milk, pumpkin and almond oil in second bowl and beat until foamy. Add wet to dry ingredients and mix until well blended. Stir in raisins and almonds. Fill greased muffin cups two-thirds full. Bake at 350 degrees for 12 - 18 minutes until golden and top center springs back when touched.
There are all kinds of other ‘milks’ out there: nut-based, legume-based, grain-based and even seed-based. Each has it’s own purpose and properties. It’s good to have a choice. Let’s get cooking!
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