Catching up?
– Vegan How To: Introduction (Why this series?)
– Part 1: How To Make The Transition
Part 2: Replacing Dairy Milk
Today I’d like to talk about one of the first changes that I made in my own personal journey – switching from cow’s milk to non-dairy milk. It was also one of the easiest changes I made thanks to a huge selection of non-dairy milks on the market. I’m always amazed when I see the mammoth wall of non-dairy milk in my grocery store. It’s taking over! There’s really something for everyone from almond milk to flax milk and everything in between.
And, boy, I’ve tried a lot. Here is a list of the non-dairy milks I’ve given a go:
- Soy milk
- Almond milk
- Hemp milk
- Oat milk
- Coconut milk
- Rice milk
- Almond-coconut milk
- Quinoa Milk
- Flax milk
I’ll admit, I’m not head over heels for all of them, but I have a few favourites that keep me more than happy.
My personal favourite non-dairy milks:
1. Almond Milk (Whole Foods 365 Organic)
2. Soy Milk (Edensoy Organic) – for the protein
Soy milk was the first milk I tried back in 2008/2009 and while I didn’t fall head over heels initially, it eventually grew on my taste buds with time. (Actually, it wasn’t the first time I had soy milk; I was allergic to cow’s milk formula when I was a baby and my mom had to put me on soy milk instead). Soy milk is also the only non-dairy milk (to my knowledge) that has a similar nutritional profile to cow’s milk. My go-to brand of soy milk, Edensoy Organic, has a whopping 12 grams of protein per 1 cup serving making it the soy milk with the highest protein content. The ingredient list is also impressive: just organic soybeans and purified water! It’s great for smoothies when you don’t want to add protein powder, but still want a kick of protein. To be honest, the flavour of it unsweetened isn’t my favourite, but when I mix it into other foods I don’t notice it as much. They also have sweetened varieties of course. No matter the brand you buy, look for organic, GMO-free soy milk whenever possible.
Here is a side-by-side comparison of Edensoy soy milk vs. 2% cow’s milk:
| Nutrition Facts (per 8 fl oz serving) |
Unsweetened Soy Milk (Edensoy) | 2% Cow’s milk |
| Calories | 120 cals | 122 cals |
| Total fat | 6 grams | 5 grams |
| Saturated fat | 1 gram | 3 grams |
| Cholesterol | 0 mg | 20 mg |
| Sodium | 5 mg | 100 mg |
| Potassium | 460 mg | 366 mg |
| Total carbohydrate | 5 grams | 11.5 grams |
| Dietary fibre | 0 gram | 0 gram |
| Sugars | 2 grams | 12 grams |
| Protein | 12 grams | 8 grams |
Almond milk. I obviously have a lot of love for this non-dairy milk and it seems to be taking over the world. Almond milk is creamy, deliciously nutty, and blends well into just about anything. My brand of choice is Whole Foods 365 as it is carrageenan free. Almond milk is very low in protein, so be sure to pair it with protein rich vegan foods like hemp seed, chia seed, beans/legumes, protein powder, etc.
Note: Please see my post, Carrageenan in Our Foods for a list of dairy and non-dairy products that contain this potentially harmful ingredient.
What about calcium?
A balanced vegan diet can actually be quite high in calcium even without a lick of dairy. My favourite example – 1 ounce of chia seeds (about 2.5 tbsp) has reportedly 300 mg of calcium. Other non-dairy foods high in calcium include: collard greens (357mg calcium), fortified soymilk (368 mg), black eyed peas (211 mg), firm tofu (204mg), calcium fortified OJ (200mg), blackstrap molasses (172mg), baked beans (154mg), kale (94mg), almonds (70mg) [per serving, source] Be sure to pair calcium rich foods with vitamin C and D rich foods for the best absorption. As extra insurance, I take calcium and vitamin D supplements daily. There are also fortified non-dairy milks on the market (I think these tend to be the refrigerated kind?), so that is an option too. Be sure to read your labels!
Sweetened or unsweetened?
When I started experimenting with non-dairy milk, I always bought the lightly sweetened option. I think this really helped with my transition. Once I got used to the change, I switched to unsweetened varieties. As I’ve said many times in the past, its amazing what the taste buds can get used to with time. If you are starting out, you might want to check out the lightly sweetened varieties to help with your transition. Another option is to make the transition gradual. Having cereal? Why not try subbing half the cow’s milk with non-dairy milk? Or try using creamy almond milk or coconut milk in a cup of tea. There are plenty of ways to gradually ease into the taste.
When I’m doing any savoury cooking, I always use unflavoured and unsweetened almond milk. Keep the vanilla flavoured milk for your sweet recipes and smoothies.
Ok, now I’ll pass it over to you guys!
Have you made the switch from cow’s milk to non-dairy? Was it difficult?
If you drink non-dairy milk, which varieties do you like the best?
Do you prefer sweetened or unsweetened?
Coming up, a homemade nut milk bonanza!
When I thought about going vegan, I switched over to almond milk and really enjoyed it, especially in cereal. I haven’t gone back to cow’s milk since! I normally buy unsweetened since I also cook with it (although sometimes it still makes things taste a little off, so I’m still looking for a good sub), but sweetened is a welcome indulgence :) I used to buy solely Almond Breeze, but lately I’ve been hooked on Silk! So creamy…although I know some brands use weird thickeners, so I’m excited for your homemade nut milks!
I don’t know if this question was asked yet (I skimmed through, but didn’t see it) I was just curious what the recipe was for the beautiful picture.. or if it’s just granola and fruit? Whatever it is, it looks lovely and DELICIOUS! If you don’t mind please share! :)
I love following your blog, I started following you this summer and told you I started my transition from vegetarianism to veganism, and it’s been really successful! Thank you for your inspiration!
Hey Chelsea, heh how dare I tease you without a link? It was a breakfast cereal post I did a while back http://ohsheglows.com/2011/04/08/the-cereal-challenge-high-protein-high-fibre-cereal/
Thanks for your sweet words about the blog!
I was a vegan from 2010-2012 but started drinking non-dairy milk before that, due to a severe dairy allergy. It wasn’t a difficult transition because I’ve always hated milk and never drank it in the first place. As I was sensitive to soy, I bought almond milk. I hated it! It was really sweet. I ended up foregoing drinking non-dairy milk altogether instead of slugging down the almond milk. Eventually I discovered an unsweetened kind, and while the taste was still off to me I used it in smoothies and cereal. My true love was discovered when I first moved to England: organic unsweetened soy. After removing dairy from my diet my soy sensitivity eventually went away, but I’d still never tried soy milk. Anywho, it was the cheapest one at the grocery store so I thought I’d give it a go. It ended up tasting fantastic. Not too sweet and not too creamy. It’s my go-to milk now.
I’ve also tried rice milk (too sweet) and coconut milk (too watery). I’d love to try some of the other new milks on the market. Quinoa, flax, oat, hemp… they all sound awesome! And it’s a nice way of diversifying my milk, which has been unsweetened almond in smoothies and soups, and soy in everything else.
I discovered I was lactose intolerant during college, though only fully switched to alternatives probably 7 years ago. I really didn’t drink much milk before, so it wasn’t so ingrained. That said, I always did soy until my son was 1 and wouldn’t drink cow’s milk. I wasn’t willing to give him soy, so we played with other options, and I drank all the leftovers. ;) Nowadays, as I get to choose again, I usually alternate between unsweetened almond and coconut. I should try the hybrid!
I pretty much never drink milk but I do have soy milk every once in a while. I really enjoy the taste and I stick to the Non-GMO variety. Black soy milk is uber tasty too ;). The cool thing about non-dairy milks is that you can make these at home. Have leftover rice? Put it in a blender with some water and you get rice milk ^^ Saves a trip to the grocery store during emergencies.
I used to be a pretty big cow’s milk drinker. Skim of all kinds, which makes me cringe now. I rarely buy cow’s milk now but do sometimes still use it and use half&half in my coffee. Definitely always organic and I can find local/organic milk in town. The main milk I drink is Whole Foods unsweetened organic almond milk. They finally came out with an unswt. vanilla version which I also love. I like using almond milk because it doesn’t add too much bulk to the meals (breakfast/smoothies) I incorporate it into. I tend to eat calorie dense breakfasts and like being able to use almond milk. However, I really enjoy soymilk, especially the Eden brand you mentioned. You mentioned it in a post awhile back and once I found it I loved it. The thing that keeps me from buying it more often is the price. I feel the most comfortable buying that brand of soymilk, although many others are also non-GMO and organic. I still try to avoid eating soy on a daily basis but I definitely switch back and forth from soy to almond sometimes. I’m not sure that I’ll go 100% non-dairy but I’ve definitely transitioned away from it and have been fine in the calcium + iron departments. :) These posts are great, Ange!
I just wanted to point out that the CEO of Eden Foods has a case in the courts to deny birth control to all their employees (for religous reasons). I can’t support this company any longer no matter how good their products are. There are plenty of good alternatives until they relent or until we get single payer health care. Just google for eden foods birth control for more information.
p.s. I also ADORE hemp milk but it’s also quite pricey, so I only grab it when it’s on sale.
I too was on soy milk formula as an infant! My boyfriend and I alternate between Trader Joe’s unsweetened almond or coconut milk. Making the switch has done miracles for my skin (no more breakouts!) and nasal congestion (gone!).
Almond Milk is my GO TO but I would like to try Quinoa Milk…as I am a fan of Quinoa anyways!
I never liked milk as a child not even the milk for lactose intolerence. When I got my own place I was already vegetarian but I still used regular milk when a recipe called for it I would just buy the smallest container and still the rest would spoil before I needed milk again. I would interchange regular milk with soy milk but I didn’t like the taste of soy milk either. When I started shopping at Trader Joes a few years ago I started using their store brand shelf stable rice milk and than changed over to the regular unsweetened almond milk about a year ago. I’ve finally found a millk that my body can tolerate and that tastes good to me.
We drink almond milk. My husband and son are allergic to everything dairy! It’s a good thing…it’s made us more aware of what we are putting in our bodies. We are strictly vegans now and we love it!
I’m big on Almond Breeze unsweetened, vanilla and dark chocolate varieties. I switched from cow’s milk last year, though still ate limited dairy in other varieties, and saw a big drop in my cholesterol levels. I couldn’t really attribute the difference to any other changes I made, so..here’s to more almond milk!
I blend the chocolate varieties with malted milk for a fantastic milkshake snack. I don’t even miss the ice cream!
Everyone in my house drinks Silk Pure Almond! So yummy =D
I’ve just been able to access the unsweetened Vanilla and Original and plan to stick with those as much as possible and the Silk Pure Almond Chocolate Milk is SUCH a great treat.
I transitioned out of regular milk fairly easily. I was one of those weird kids who never drank cow’s milk– I only ever found it acceptable in my cereal, which continued into adulthood. I was pretty happy to give it up! Even on weeks when I decide to incorporate some dairy into my diet (I’m not completely vegan just yet!), I only ever drink almond milk. I used to do sweetened varieties, but recently transitioned to unsweetened. I hardly notice the difference anymore!
Soy milk doesn’t agree with my tummy, which is too bad, because I love it in espresso drinks. Flax milk, on the other hand, is another upcoming favorite of mine. It’s pretty low in calories, but really tasty and easy on the GI tract! :)
I have made the switch to non-dairy milk and my choice is almond milk all the way. I like the silk brand, especially because it has b12 and I needed that. I switched because I am lactose intolerant and could no longer handle the cows milk. I don’t use a lot of milk in savory cooking, but I still usually get unsweetened original. I love the vanilla and sweetened kinds but I stick with simple because I don’t drink it by the glass.
For me, the switch was easy! I felt so terrible having dairy that feeling good worked. I associated the taste of cows milk with upset stomach so it was no problem.
I will sometimes use coconut milk for a treat, but the flavour can be overwhelming. I first tried almond milk when I made it myself! SO yummy, I ever got my boyfriend hooked!
I have to admit that replacing the milk in my morning coffee was THE thing I was most worried about when omitting dairy – but it turns out it was the easiest! I actually looooove almond milk (plain unsweetened – none of the sweetened stuff for me!) and even now that I eat some dairy again, I still use almond milk. Yum!
Do you use almond milk in your coffee? I always pour in a ton when I make coffee and im pretty in love with it myself.
Yes I do! Like you said, I love the nutty flavor it adds.
I just discovered the Almond coconut milk and it is amazing!! My new favorite hands down. It has a great flavor and froths beautifully as well for my morning lattes.
Good tip about the frothing, I will have to try that!
Like many of the previous posters, I was never a big cow’s milk drinker. I really only had it in my cereal or when I was younger and my mom forced me to drink a glass at dinner. Making the switch to almond milk was really easy for me. I love the taste and I have no problem drinking the non-sweetened stuff. I don’t love soy milk but I’ll buy it if it is on sale.
I LOVE SoDelicious Coconut Milk. The unsweeted kind is my fave – though the chocolate is a nice treat! They had a chocolate mint for the holidays that made the best hot cocoa when warmed up. Delish!
I used to think soy milk had a strong, funny after taste but now it’s my fav! It’s so rich and creamy, much creamier than almond or rice milk. I do love Almond Breeze though, it’s also lighter in calories. I have still never tried hemp milk, that will be the next one I try! This is most defiantly the easiest thing to do in your diet to ease into veganism. Most people don’t know the difference when it’s in their cereal and many prefer it to regular milk. Humans are not meant to consumer dairy after nursing! No wonder why we have such poor digestion. When I eliminated dairy my digestive system did a 180, it is perfect now. Great post!
I love Silk Light Vanilla Soy Milk. You can’t go wrong with only 70 cal for 8 oz. (I tried the regular but it was too sweet for me.) I started drinking it to gradually wean off dairy products (I was experimenting with going dairy free to clear up my skin from acne and even out my complexion…which worked!) The only thing is, I wish dairy milk alternatives were CHEAPER than regular milk or at least similar in price. Beause you usually only get a half gallon for about the same price as what a regular gallon of milk costs. I think people would be more apt to buy them.
(I meant this as a regular comment not a reply…sorry!)
AGREED. Unlike most posters, I have always enjoyed drinking dairy milk, especially chocolate milk. So I tried Silk chocolate soy milk and found it an acceptable substitute, though I couldn’t honestly say I liked it as much. But the killer was that it was lower in protein (5 g compared with 8 g) and WAY more expensive. Not to mention that I know soy milks are really processed. So I haven’t stuck with that change. I feel drawn to try again, but it’s hard to justify when it’s SO expensive. I tried almond milk and found it watery, and I didn’t like the taste. I use it in recipes and even in smoothies, but cannot have it on its own.