Substitutes for Milk in Meals and Recipes
The following products can substitute for milk in appearance, flavor and texture, but they are not nutritionally equivalent to milk. Some of these products contain potentially allergenic ingredients, such as soy or nuts, so care must be taken to ensure that the consumer is not allergic to these alternatives.
Soy Milk
Soy milk is an acceptable substitute for milk on breakfast cereals and in many recipes. However, some people who have a tendency to develop allergies may be allergic to, or become allergic to, soybeans and their products, so soy milk should be taken with caution initially.
Liquid soy milk can be substituted directly for milk, diluting it 1:1 with water (1 cup soy milk added to 1 cup water). Use soy milk undiluted in recipes calling for evaporated milk. If the taste of soy milk is unpalatable, the addition of lime juice will often make it more acceptable.
There are several soy-based beverages on the market that are designed as milk substitutes and are enriched with calcium. These require no dilution. Such products include SoGood, SoNice, EdenSoy among others.
Rice “Milks”
Rice “milks” are made from brown rice and safflower oil. They make an acceptable alternative to milk on cereals and in baking. The calcium-enriched type is recommended for people following a diet that is completely milk-free.
Other Liquids
Meat stock, vegetable boullion, fruit juice, vegetable oil mixed with water, or just plain water may be added to recipes when only a small amount of milk (less than one cup) is needed. When making rice, tapioca, or semolina puddings, you can use fruit instead of milk. Use potato water instead of milk in making breads.
Nut Milks
You can use protein-rich nuts and seeds in place of milk, as long as you are not allergic to them. Grind the nuts or seeds into the consistency of a fine flour in a blender or coffee grinder, and add water to make a smooth mixture. One cup of nut meal plus two cups of water makes a good mix for most purposes. You can add it to recipes in the same quantity as milk.
Whey-Free Margarines
Most margarines are fortified with whey, a fraction of milk that contains unimportant proteins. A few brands, in particular diet spreads, do not contain whey. All of the major ingredients are listed on the product label; read the labels carefully to determine which margarine is whey-free. Parkay Diet Spread, Fleischmann’s low sodium, no salt margarine, and Canoleo margarine are examples. Use these in place of butter.
Nondairy Creamers and Cream Substitutes
There are several milk-free products on the market made from oils that are designed for use in tea and coffee; an example is Coffee Rich. “Nondairy” toppings (such as Dreamwhip) can replace whipped cream in desserts.
Cheese Substitutes
Soybean cake (tofu) can be substituted for cheese in many recipes, and fresh soybean curd may be an acceptable substitute for cottage cheese. Make sure the tofu does not contain milk solids. Some products called “tofu cheese” do contain milk.
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