Moooove over, milk!

Looking for a cow’s milk alternative to pour in your cereal, smoothie or coffee? Well you’re in luck because there are countless options to choose from. Whether you’re looking to make the switch because you want to give those poor cows a break, you’re lactose intolerant or for personal health reasons, here are some substitutes to consider when perusing the shelves:

Almond Milk
High in vitamin E, potassium, zinc and fiber, almond milk is naturally low in calories (many varieties contain just 60 calories and 2.5 grams of fat) so that ranks high on dieters’ lists. Made from filtered water and almonds, almond milk is suitable for those who do not suffer from tree-nut allergies. If you’re looking for a cow’s milk alternative with high protein content, however, keep walking down the aisle. Many brands of almond milk offer just one gram of protein per serving.

Cashew Milk
This creamy alternative to cow’s milk contains 50 percent of your daily Vitamin E needs, no naturally-occurring sugars, and unsweetened versions will set you back just 25 calories. Similar to almond milk, this drink contains just one gram of protein so make sure you’re getting the muscle-building nutrient from other sources.

Coconut Milk
Creamy in texture and sweet in taste, coconut milk is a popular drink among health aficionados, especially those following the Paleo diet. This drink, expressed from coconut meat, is high in fiber, potassium, magnesium and phosphorus. Coconut milk packs a lot of flavor so just a small amount can make a big, delectable difference in soups, curries and treats. However, most varieties of coconut milk on the shelves are sweetened; look for those with no added sugars.

Soy Milk
Although soy is often under much scrutiny, soy milk is the least processed of all dairy-free milk and highest in protein. Available in a variety of flavors including light versions, one 8-oz serving of original soy milk contains approximately 110 calories and four grams of fat. If you opt for soy milk the next time you’re in the store, choose an organic, non-GMO brand. An astonishing 90-95 percent of soybeans are genetically engineered in the United States. A number of studies show that eating genetically modified soy causes a plethora of health problems including possible liver toxemia, allergic reactions and sterility.

Hemp Milk
Often used by vegans or those with a dairy intolerance, hemp milk offers a good balance of fatty acids, protein and minerals. This is also a good alternative for those who experience stomach upset from soy milk. Unlike soy, hemp lacks the complex sugars that often cause gas pains. If you’re trying to keep a slim waistline, make sure you opt for the unsweetened versions; vanilla and chocolate hemp milk often contain more calories and sugar.

Rice Milk
Filtered water, boiled rice, brown rice syrup and brown rice starch is mixed together to make rice milk. Although it is a good source of B vitamins, manganese and selenium, rice milk contains the least nutritional value compared to other cow’s milk alternatives. Unless you choose a fortified version, skip this sugary beverage and select a cow’s milk substitute that offers more health benefits.

Need to satisfy a sweet tooth? Try this low calorie smoothie made from almond milk!

Low-Calorie Chocolate Almond Smoothie

  • 1 cup unsweetened vanilla almond milk
  • ½ scoop chocolate protein powder
  • 8 raw almonds
  • 3 ice cubes


  1. Pour all ingredients in blender and blend until smooth.

Makes 1 serving.

Nutritional Information:
Calories: 153
Total Fat: 7.7 g
Carbohydrates: 6.2 g
Protein: 15.6 g
Fiber: 3 g

Recipe as seen on

January 19, 2017 Living Fitness