Plant-based milks: the best and how to choose them

Il milk vegetable, which is obtained from the processing of plants, legumes, and cereals, was a well-known drink since ancient times. The Egyptians, Greeks, and Romans used it extensively, even to prepare delicious dishes.

VEGETABLE MILK

The alternative to cow milk, then, was linked to the fact that, in the absence of refrigerators, animal milk was a highly perishable product. Furthermore, vegetable milk replaced oil, which was expensive and not always easy to find, in various dishes.

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WHAT DOES VEGETABLE MILK MEAN?

Today, things are very different. Plant-based milk is a useful alternative to cow's milk (cow, sheep, and goat), especially for those with three types of health problems: Lactose intolerance, high cholesterol, lactose protein allergiesOtherwise, plant-based milk is an excellent dietary variation, responding to the need to diversify our food sources.

ALSO READ: Vegetable milk with blueberries, dates and mint, a very fresh drink

BENEFITS OF PLANT MILK

Vegetable milk has very high nutritional values, and this is already a great advantage. benefit for our health. It is rich in:

• Vitamins (especially A, D, E and B12) which help the metabolism
• Simple sugars, mineral salts (calcium, iron and magnesium)
• Natural fibers
• Glucose and sucrose, it has a small percentage of it and its caloric content is equivalent, or lower, than that of semi-skimmed milk

On the other hand, given such significant nutritional values, plant-based milk has no saturated fats and cholesterol, is suitable for those who suffer from food allergy, is a product gluten free.

THE BEST VEGETABLE MILK

Il best vegetable milk is definitely that of soybeanRich in anti-inflammatory unsaturated fats that act as effective artery cleaners, and soy lecithin, molecules that support the cardiovascular system. Generally, consuming just 47 grams of soy protein a day is enough to reduce triglycerides by more than 10 percent and total cholesterol by around 9,3 percent, thanks to the action of isoflavones. Soy milk, which is high in vitamin B1 and iron, is made from white soybeans and offers another key advantage. It is very low in sugar, making it ideal for weight-loss diets, for those with diabetes, and for athletes before and after training. The drawback of soy milk is its unpleasant taste, which can be less palatable than cow's milk.

TO KNOW MORE: Golden milk, for a longer life. Recipe and benefits of golden milk. It's prepared with turmeric and sweetened with honey.

THE MOST PROTEIN-RICH VEGETABLE MILK

At the top of this category is the coconut milk, with a protein content no lower than cow's milk. It is also the plant-based milk richest in fibers, and with these characteristics, it can satiate the appetite very quickly. It's no coincidence that it's often used in weight-loss diets, partly to take full advantage of its pleasant flavor. There are two drawbacks: it contains saturated fats and is a rather expensive plant-based milk.

SUGAR-FREE VEGETABLE MILK

Nutritionists' favorites are two: milk ofoats and almond milkThe first, like rice milk, is easy to digest, light, and contains seeds rich in beta-glucans, substances that reduce cholesterol and bile acids. It contains vitamin E, folic acid, and is low in allergenicity. Drawbacks: low protein content and a less than pleasant flavor, considering it's made from a grain. Almond milk, on the other hand, has a delicious flavor, is truly complete in terms of nutritional values, contains a lot of calcium compared to other plant-based drinks, and is very good for the heart and brain. The real drawback lies in the certainty of the ingredients: if almonds are lacking in the product, as is often the case, sugars abound, while the price remains high. Therefore, choose a brand you know (the best are Sicilian and Calabrian) and check the almond-to-sugar ratio on the label.

PLANT-BASED MILK WITH LESS CALORIES

Il rice milk It is the one with the least fat in the catalogue of plant-based milks. Compared to soy milk, it has more fibers, vitamins AB and D e mineral saltsFurthermore, it is gluten-free, making it ideal for celiacs. Its flavor is sweet and delicate, which is why rice milk is widely used in cooking, especially in desserts. Contraindications: It contains several sugars and is therefore not recommended for those suffering from hyperglycemia or diabetes. diabetes.

HOW TO MAKE PLANT MILK AT HOME

All types of plant-based milk are commercially available. But you can also make them at home. Here, for example, is the for successful corporate training simpler for the oat milk and rice.

Ingredients (for 1 liter of milk)

• 90 grams of oat or rice flakes
• 1 liter of water

Preparation

• The oat or rice flakes should be soaked in a container with 1 litre of cold water.
• Then cover with a cloth, put them in the refrigerator and leave them overnight.
• Using an immersion blender, blend the mixture until smooth and transfer to a jug.
• Strain the liquid through a sieve.
• Transfer the freshly prepared milk to a bottle and refrigerate. It can be stored for no more than 2-3 days.

HOW TO USE VEGETABLE MILK IN THE KITCHEN

- uses of vegetable milk in cooking There are many. Among the most common, we highlight and suggest:

• Il rice milk for donuts, cakes, sweet and savory muffins. But also as a base for creams and desserts.
• Il coconut milk to garnish desserts and ice cream, to prepare exotic dishes and even to make vegetable cream.
• Il milk of almond to prepare vegan sauces and cheeses.
• Il soya milk for the mayonnaise and the bechamel, for tofu and vegan ricotta. If you combine it with a vegetable cream, you can make a delicious custard.

TO LEARN MORE: Homemade vegetable butter recipe with cashews and almonds (Video)

HOW TO SWEETEN PLANT MILK

As we've seen, some types of plant-based milk don't have a particularly pleasant flavor. You can overcome this by trying to sweeten them. Simply add them to the blender. fresh fruit (seasonal and sugary), rehydrated dried fruit (especially dates, figs and plums), syrups (maple, agave, stevia), sugar cane.

HOW TO STORE VEGETABLE MILK

Vegetable milk, once bottled (if homemade) and opened (if purchased), should be placed in the refrigerator where it can remain for 3 4-daysNo more. At room temperature, microorganisms are much more active, and therefore milk spoils within a few hours. When it's time to take it out of the refrigerator and use it,, always remember to shake it, still in the bottle, before consuming it: in fact, vegetable milk tends to separate.

PLANT MILK FOR CHILDREN AND NEWBORNS

Also children and Infants They can benefit from the nutritional values ​​of plant-based milk. In particular, they may enjoy both soy milk and almond milk. In general, however, keep two factors in mind. Infants should be fed plant-based milk as long as possible. breast milk: they'll benefit from it for life. Commercially available plant-based milks aren't suitable for infants, so if you really want them to try it, make your own.

OUR RECIPES WITH PLANT MILK:

• Vegan chocolate cake, the recipe with courgettes and plant-based milk
• How to make vegan yogurt at home: recipes with oat milk and apples