Vegan How To: Replacing Dairy Milk

by Angela (Oh She Glows) on January 7, 2013

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:

  1. Soy milk
  2. Almond milk
  3. Hemp milk
  4. Oat milk
  5. Coconut milk
  6. Rice milk
  7. Almond-coconut milk
  8. Quinoa Milk
  9. 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!

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{ 236 comments… read them below or add one }

LaceyAnn January 7, 2013 at 10:34 am

I’m not even trying to become vegan but I actually prefer soy milk! I have always been hesitant to try almond milk because there is less protein. Thanks for the great informative post!


Lauren January 7, 2013 at 2:42 pm

I am not vegan either but I’m the same way… never really cared much for cow’s milk. I buy Almond Breeze. I tried soy milk but the aftertaste turned me off! Love some almond milk though!!


Anele @ Success Along the Weigh January 7, 2013 at 10:34 am

The Mr is obsessed with the almond coconut hybrid from Almond Breeze. He just went from buying 1 regular box to the big ol’ vat so he’s a happy boy! You just reminded me I need my chia shot! :-)


Laura @FoodSnobSTL January 7, 2013 at 10:34 am

This is really great timing for me. We don’t really drink milk in our house, but our baby is turning 1 this week and needs to make the switch to cow’s milk. I’m not convinced that babies really need as much cow’s milk as they try to tell us, but I gave her a little to see how she would do. Well, she can’t tolerate it (although she can yogurt and cheese), so I’ve been doing lots of reading on alternatives. It seems like the coconut/almond hybrid is the best option, and I had no idea they actually sell them mixed together! Thanks for the helpful info.


Nicki January 7, 2013 at 11:00 am

Does anyone know if the coconut/almond hybrid is fortified with B12? My 15 month old is still breastfeeding and doesn’t care for soy milk. I put organic soy milk in her oatmeal and smoothies, but I don’t offer it to her to drink plain anymore because she makes a horrible face. I haven’t found anything else fortified with B12 which is important to me, because I understand that B12 is better absorbed in food not in vitamin supplements. Just wondered what your thoughts are. I don’t mind the extended breastfeeding, but I’m also a full time working mom who is WAY sick of pumping:)


Rosalie January 7, 2013 at 4:24 pm

Earth’s Own Almond Fresh coconut blend is fortified :) (including B12). I’m Canadian so I don’t know if they sell it in America. If you’re Canadian, I’ve seen it in Loblaws stores (natural foods, refrigerated) and Costco.


Karen January 22, 2013 at 7:03 pm

I checked that on their webpage. It has carageenan in it.


[email protected] September 2, 2013 at 3:40 am

Yay for breastfeeding!


Ariel January 7, 2013 at 12:07 pm

Our son just isn’t a milk drinker – neither cow’s milk or milk alternatives. I didn’t worry about it. He had breast milk from me/in a bottle for about 15 months. He never wanted anything else from the bottle, so we just make sure he gets vitamins, etc. from food, and he drinks water, and every now and then some milk or juice from a cup. He’s nearly 2 now, and healthy as can be.


Johanna January 7, 2013 at 12:52 pm

My youngest was also breastfed (wouldn’t take a bottle) and has never tolerated/liked cow’s milk and I never pushed it or forced it on him. He’s now 7 and just starting to enjoy soy milk in his cereal, his preference over the other alternatives, our soy milk of choice is “So Nice organic, plain or original”. I don’t think we need milk at all, he’s very healthy, strong, a little chubby with lots of energy and growing normally for his age. He’s the last kid in his class to lose his first tooth, not sure if that has to do with diet or genetics but “they” say it’s better the longer kids have their baby teeth.


Vicki January 7, 2013 at 4:31 pm

My son is 9 and just lost his first tooth! I think it is genetics since I was 8 when I lost my first one ;)


Martha January 7, 2013 at 1:17 pm

Another anecdote here: My very robust, healthy 4yo son doesn’t do well with cow’s milk but has loved all kinds of non-dairy milk since early toddlerhood, especially hemp and coconut. (He also loves goat milk but I’ll stay on topic here with non-dairy).

One of our pediatricians (a naturopathic doctor) did a nutritional comparison of some non-dairy milks and found that hemp milk has one of the better protein/fat ratios for little ones.

I also have a friend who chose rice milk as her kid’s daily “milk” but added rice/pea protein powder and flax oil each time to bulk it up nutritionally. Her daughter loved shaking up her own bottle/sippy to mix it together before drinking it. She’s now a healthy 6 year old.


Kala G. February 19, 2015 at 1:40 pm

This may or may not still be relevant to you (I realize this is from 2 years ago) but Silk now has Cashew milk, and it has 50% B12 in 1 serving (1 cup I think). Yay!


Kimberly Andresen-Reed January 7, 2013 at 10:40 am

I love almond milk and have been gradually switching to the vegan lifestyle for just under a year now. I never liked drinking milk, so I use it primarily for cooking and baking, and the occasional bowl of granola. My husband is a big milk drinker though and he actually loves the taste of almond milk. It’s so funny to see him react to dairy and meat free options, he’s always quietly skeptical and is frequently very impressed with how delicious most things I make for him are.

I did originally use the unsweetened silk brand, now I’ve switched to Blue Diamond since it’s Non-GMO project verified.


Christine January 7, 2013 at 10:40 am

I absolutely love almond milk, but I haven’t developed a taste for soy milk yet. I didn’t realize the protein difference was so great between the two. Will have to give soy milk another go. Thanks!


kristle January 7, 2013 at 10:41 am

i’ve made my own almond, hemp, and cashew milks so far, and tried store bought almond, soy, coconut, almond/coconut (the best!), and flax. almond was my fav for a long time, but now i’m sick of the straining part. takes up too much time! so i opt for ones i can blend that don’t need to be strained. if i’m too busy/lazy i’ll buy the store bought ones, but i hate that they have so many ingredients.


Brenda Finney January 7, 2013 at 10:43 am

I have been drinking almond milk for years , I just could not wrap my head around drinking either cow’s milk or soya… has probably improved but the old soya was thick and awful…the new hybrid, almond coconut sounds delicious so will have to give it a try. I am really going to give your vegan transition a go….thanks for your wonderful website, love it! I have been struggling with an eating disorder for years and that is what brought me to you initally….I saw an article in the Victoria’s Times Colonist regarding your blog….thanks again!!


Angela (Oh She Glows) January 7, 2013 at 1:19 pm

Thank you Brenda, I’m so happy to hear that! let me know what you think of the coconut almond. I was never a big fan of coconut milk on its own, but I love the two together. Take care!


Autumn January 7, 2013 at 10:43 am

My favorite is the almond coconut blend also! Thanks so much for this vegan series! I’ve been a doing-my-best vegan for about a year.


Desirea January 7, 2013 at 10:50 am

I used to always use soy milk. But once I finally tried almond, I never went back to soy. I think almond milk is a lot more mild tasting than soy milk. Whenever I use soy in anything, it always over powers the other ingredients. I always use Silk unsweetened light almond milk. I think I has a way milder and less sweeter taste.


Kristina January 7, 2013 at 10:50 am

When my son was a baby and made the switch to cow’s milk he started to get eczema. Since he was fine with protein but didn’t like dark leafy greens, I switched to unsweetened almond milk (Blue Diamond) as it has the same amount of calcium as cow’s milk. Poof, eczema gone. Now I drink that instead as well, as does my little one, who’s 2. Still trying to convince my husband. ;)


Sarah January 7, 2013 at 10:52 am

We made the switch to non-dairy products a few years ago. Although my husband and daughter will have cheese once in awhile (I steer clear). We always drank Almond Milk as we loved the taste, but were disappointed when we discovered most brands began adding Carrageenan to their Almond Milk. It’s a thickening agent that has been linked to a lot of stomach problems including major discomfort for some. There is apparently one brand of Almond Milk sold at Whole Foods that have yet to add the ingredient, but we don’t live close to a Whole Foods, so we switched to rice milk instead. Some doctors have stated that carrageenan can lead to ulcers, colitis and even cancer. With me already suffering from IBS, we decided to make the switch to the rice milk. I like the basmati rice milk.


Terry January 7, 2013 at 2:45 pm

Sarah, thanks so much for this info about carrageenan! My husband and I left cows milk and generally made the move to organic food many years ago to improve allergies (which it did). My husband currently drinks soy milk and has terrible problems with inflammation and ibs. I just had no idea that carrageenan could be contributing to his illness–the soy milk he drinks does contain carrageenan. We’re immediately switching to food that does not contain carrageenan with the hopes that it might help–keep your fingers crossed. :-) Also, I found a great website this morning that discusses both carrageenan and the role of the USDA’s National Organic Standards Board–see

Angela, thank you for this vegan primer. Any and everything that I can learn to help improve both my and my family’s nutrition is so appreciated. I discovered your blog last summer–your recipes appear on our table at least twice a week. Thank you so much for your blog–everything about it rocks–your enthusiasm, your drive, your lovely writing, and your beautiful photography. Have a wonderful new year! :-)


Angela (Oh She Glows) January 7, 2013 at 4:02 pm

Thank you both for pointing about about carrageenan. I had no idea about this ingredient and I’m SO glad you brought it to my attention. I am looking into it today and will be doing a follow up post next along with a list of brands that do not contain it.


eatingrd January 7, 2013 at 11:52 pm

I too learned about carragenan and how it is a possible carcinogen? Crazy how these food companies can put these products in the food supply. I really love coconut milk but can’t find any brand without it :-(


Johanna January 7, 2013 at 10:53 am

I really think, as a British person, that Kara coconut milk is delicious in a good old English tea :) It’s the only one I have really found that comes anywhere close.


Lana January 15, 2013 at 9:08 am

I drink Kara coconut milk too, it’s my favourite at the moment, with Almond milk. It has carrageenan in it though, which only became significant after reading this article!

Is anyone able to advise me if locust bean gum and gellan gum are alright, as I know this is in Alpro’s milk products?


Julie (A Case of the Runs) January 7, 2013 at 10:54 am

Ever since I discovered I was lactose intolerant, even the smell of cow’s milk disgusts me. Didn’t feel like moving on to Lactaid for that reason and converted to soy. Then, almond milk came along, and I felt better about having that than soy… so that’s what I drink now. I have certainly had my rounds with the other milks (hemp, rice, etc.), but almond is my favorite.

The key for me was to realize that non-dairy milk is great for baking and the occasional bowl of cereal or oatmeal, but it’s NOT the aim to replace cow’s milk. I typically can’t really drink almond/soy milk on its own… kinda yucky. Also, since many alternative milks often don’t have as much protein or calcium or whatnot than cow’s milk, I just get that stuff elsewhere and don’t rely on any kind of milk to do it for me.


SudsyMaggie January 7, 2013 at 10:55 am

Homemade cashew milk (a la Vegan Vittles) – so easy & so yummo! BUT! I use a lot of milk so I also buy Silk unsweetened (organic, non-GMO).


Chelsea January 7, 2013 at 10:57 am

I’ve yet to find a non-milk I don’t like. Despite the long ingredient lists, I love to indulge in flavors like chocolate hazelnut milk and vanilla chai rice milk. I agree with Kristle that straining can be a pain when making your own, but I love the leftover pulp from homemade cashew milk. I stir in a bit of coconut-almond yogurt and I have some awesome vegan cream cheese.


Sarah January 7, 2013 at 10:59 am

I love dairy milk but recently gave it up (before becoming full vegan) for health reasons. I have eczema so I decided to cut out dairy to see if it would help with my flare ups. I also used to get severe headaches 3-4 times a week. I tried almond milk first but now oat milk is my preferred non-dairy milk. Tried hemp milk once which I found disgusting! Since switching from dairy to non-dairy I’ve had no headaches (since October!) and my eczema is a lot more manageable. I saw a coconut-rice milk blend in the shops over here in the UK the other day so I think I’d like to try that one next :)


Ceil January 7, 2013 at 11:02 am

I just found the coconut milk at Trader Joe’s and I’ve been using that quite often; it seems creamier than the almond milk. I also like Silk’s seasonal flavors and RiceNog is a good substitute for eggnog (but it is pretty high calorie/fat/sugar, so it’s a treat only).


Christina D January 7, 2013 at 11:02 am

My current favorite is Silk Pure Almond, but I also really like So Delicious Coconut Milk and Almond Breeze Almond Milk.


Lauren (@poweredbypb) January 7, 2013 at 11:03 am

I was never a big milk drinker so the change wasn’t too hard for me, initially I used soy milk but after reading up a bit about processed soy and it’s effects, I changed to almond and coconut milk which I love. I like to make my own almond milk mostly as it’s crazy expensive over here in Dublin!


Laura @ Sprint 2 the Table January 7, 2013 at 11:05 am

I’m not vegan, but after trying almond milk a few years ago I could never go back to cow’s. Milk always had a funny after taste to me, plus when I have a lot of dairy my skin suffers.


Erika January 7, 2013 at 11:15 am

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!


Chelsea January 7, 2013 at 11:24 am

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!


Angela (Oh She Glows) January 7, 2013 at 3:09 pm

Hey Chelsea, heh how dare I tease you without a link? It was a breakfast cereal post I did a while back
Thanks for your sweet words about the blog!


Kat January 7, 2013 at 11:26 am

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.


Katy @ MonsterProof January 7, 2013 at 11:30 am

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!


Nadiya January 7, 2013 at 11:31 am

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.


Ashley January 7, 2013 at 11:39 am

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!


Dara Parsavand July 29, 2014 at 10:01 am

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.


Ashley January 7, 2013 at 11:39 am

p.s. I also ADORE hemp milk but it’s also quite pricey, so I only grab it when it’s on sale.


erin January 7, 2013 at 11:40 am

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!).


Jennifer January 7, 2013 at 11:40 am

Almond Milk is my GO TO but I would like to try Quinoa Milk…as I am a fan of Quinoa anyways!


Mary January 7, 2013 at 11:40 am

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.


Andrea January 7, 2013 at 11:40 am

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!


Albert Ellenich January 7, 2013 at 11:42 am

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,’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!


Katie January 7, 2013 at 11:43 am

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.


Jessica O. January 7, 2013 at 11:46 am

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! :)


Amanda January 7, 2013 at 11:53 am

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!


Erica {Coffee & Quinoa} January 7, 2013 at 12:00 pm

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!


Angela (Oh She Glows) January 7, 2013 at 3:11 pm

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.


Erica {Coffee & Quinoa} January 7, 2013 at 4:40 pm

Yes I do! Like you said, I love the nutty flavor it adds.


Anne January 7, 2013 at 12:08 pm

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.


Angela (Oh She Glows) January 7, 2013 at 1:14 pm

Good tip about the frothing, I will have to try that!


Christine @ Shot Bun January 7, 2013 at 12:15 pm

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.


Jess January 7, 2013 at 12:17 pm

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!


Mary January 7, 2013 at 12:21 pm

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!


Andrea January 7, 2013 at 2:18 pm

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.


Andrea January 7, 2013 at 2:19 pm

(I meant this as a regular comment not a reply…sorry!)


Cara January 7, 2013 at 2:55 pm

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.


Miche January 7, 2013 at 12:24 pm

My mother suffered from high-blood pressure for a long time so, we always had soy milk lying around. It was pretty exciting when she started sprucing things up with chocolate soy milk! I had a tough time getting my boyfriend to try it in coffee let alone cereal, but once he was brave enough (aka I forced it on him him, hehe) he discovered it was great :) I’ve just recently started venturing out trying different non-dairy milks and I loooove that coconut-almond hybrid! I have seen flax milk, but I have yet to try it out — what does it taste like?


Angela (Oh She Glows) January 7, 2013 at 3:14 pm

I tried the unsweetened flax milk and didnt really care for it….maybe the sweetened kind would be better though!


Miche January 7, 2013 at 5:20 pm

Ah, ok :) I might give the vanilla a try in some oatmeal or cereal then — ty!


Laura Fraser January 7, 2013 at 12:25 pm

In love with Earth’s Own Almond Fresh almond milk! They also do an almond-coconut hybrid. Since trying it, I’ve never been able to go back to the non-refrigerated options.

Thanks for the calcium facts! I love having these stats on hand for when people challenge my vegan diet :)


Abby @ The Frosted Vegan January 7, 2013 at 12:33 pm

I LOVE the Trader Joe’s almond milk, sweetened and unsweetened! I was never a big milk drinker, but love almond milk and will drink it like crazy. Even thinking about cow’s milk makes me cringe now!


Whitney January 7, 2013 at 12:35 pm

Thank you for these posts, Angela, they are so helpful! I have managed to switch to soy milk fairly easily when I use it with other foods (in cereal, coffee, cooking, etc). But I still can’t get used to just drinking a glass of it. I love drinking milk with a variety of foods. Do you find that you’ve been able to get used to drinking soy/almond milk straight from the glass, or do you not drink glasses of it anymore?


Angela (Oh She Glows) January 7, 2013 at 1:13 pm

Hi Whitney, Good question. I was never a big milk drinker (probably because I always suspected it upset my stomach). I only tended to have it in cereal or in tea. So out of habit, I’ve never been one to pour a glass of almond milk just to drink, although I do on occasion if I’m having cookies and want to pair it with a creamy drink. However, if I make homemade nut milk I almost always have a glass of it. It’s so creamy and a nice treat. More on that in another post though. :)
I’ve heard all kinds of opinions on which non-dairy milk is most like cow’s milk and to be honest I think it just depends on the person. My sister swears by coconut milk as a close replacement for dairy milk and I see another commenter recommended rice milk. Goodluck to you!


Amanda January 7, 2013 at 12:39 pm

Ever since I’ve started following vegan blogs (like yours), I’ve realized that a lot of things I thought I knew about food were very wrong. I had no idea just how packed veggies were with nutrients that I thought I had to get from other sources (ie. meat, diary). I doubt I could become vegan due to my hardcore carnivore husband (haha), but I plan to incorporate more of these foods in my meals during the week. Thanks for this series – this is very informative! :)


Lindsey MM January 7, 2013 at 12:41 pm

I really like this article. Non-dairy milks were my first switch too and I haven’t tried one that I don’t like. My favorites are almond, coconut, and flax milks. I do have one question though – it was stated that one serving of chia seeds has 5 to 6 times the calcium of cow’s milk. I usually view one serving of chia seeds as 1 tablespoon which has around 9% of your daily value of calcium according to my nutrition facts label. I looked it up and 2% milk is around 30%. Were you meaning one cup of chia seeds? I’m not trying to be petty – I really loved this article otherwise – I just want to make sure there is no confusion. Thanks!


Angela (Oh She Glows) January 7, 2013 at 3:27 pm

Thanks for clarifying Lindsey. What I meant to say was a 2 ounce serving of chia seeds. I just measured this on my scale and it was 5 tbsp. Sorry for the confusion – I will add this into my post to clarify.


Lindsey MM January 7, 2013 at 3:42 pm

No problem :) I love reading your blog and I make a ton of your recipes! This series is very much appreciated as I have a friend who I looking into becoming vegan as well (I already am). I am going to let her know about your blog.


Melissa @ Suitcase and Heels January 7, 2013 at 12:43 pm

I’m not currently on a path to a vegan diet but I have stopped buying cow’s milk. I seem to have some level of sensitivity to lactose so I could never really have full glasses of milk or bowls of cereal. I got tired of throwing out half of a one-litre because it went bad since I was only using it in tea. I made the switch from skim milk to unsweetened, plain almond milk (Almond Breeze shelf stable cartons) a couple months ago. I can now have cereal again. Hooray! I also enjoy having a glass of it now and then. Since I’m not vegan or vegetarian I don’t worry too much about the lack of protein in it.

I tried soy milk before but we just don’t get along that well. Like a lot of people, too much soy made me a bit gassy. I never loved the taste of it unless it was sweetened and flavoured either.

I haven’t tried other “milks” but the almond/coconut blend sounds tasty.


Amy January 7, 2013 at 12:45 pm

This post was so helpful! I have a hard time with vegan recipes because I am allergic to nuts. It’s nice to know soy milk is a good option. It seems with almond milk’s trendiness that I feel like I have less and less vegan options and it can be overwhelming when trying to use a nondairy milk.


Ash January 7, 2013 at 12:47 pm

Canned full fat coconut milk is my go to non dairy milk. So good!!


Sarah @ Yogi in Action January 7, 2013 at 12:48 pm

Growing up I was obsessed with cow’s milk- I would drink 3 or 4 glasses straight. Then I went to Cambodia and had a glass of milk there- and it was so gross, I’ve never been able to look at milk the same. My boyfriend is also lactose-intolerant, so it worked out well when we started dating 3 years ago for me to just stop buying milk.

I’m with you on almond milk (love everything PC- best brand name), and almond-coconut milk. I typically stay away from soy cause I find it leaves a gross film on my tongue. I remember a few years ago when hemp milk was the big rage (on a bunch of blogs) and I tried it a few times. It was ok but way too expensive to buy on a regular basis.


Malva January 7, 2013 at 12:51 pm

Original Enriched Rice Dream rice milk is by far the favorite at our house. The littlest kid drinks it straight up and I like that it leaves no soy-y taste when used in food and said food can be sent in school lunches (no nuts rule prevents us from using almond milk).

Otherwise, I’m a big fan of Unsweetened Eden Soy milk.


heidi kokborg January 7, 2013 at 12:57 pm

Thanks you so much for the tips Angela! I haven’t made the switch from cow-milk to non-diary milk yet – it’s not until recently I cut out meat, so I am still adjusting and trying to take it slow like you did. BUt so far I am absolutely loving it! And I have also stopped counting calories ever since I switched to a vegetarian diet, which is absolutely amazing. And I can honestly say that it is thanks to you and your blog that I made the decision about becoming a vegetarian and hopefully in time vegan. It’s like I have fallen in love with food again! But I was actually wondering if you could do a post about how to tell your family and friends when you go from a “normal” eater to a vegetarian/vegan eater. My friends and especially my family seems to have a lot of trouble accepting my decicsion, which has made it a little hard from time to time. So if you have any tips please do pass them along! :)


Christina January 7, 2013 at 1:01 pm

When I was giving up dairy milk, I drank the Kirkland brand organic rice milk. It is great because it tastes like dairy milk, though it is more watery. It is really refreshing and low in fat. It is one of my favorite non-dairy milks to this day. I also use unsweetened almond milk. Sometimes I buy the sweetened (only because it is organic and the unsweetened one I like isn’t always available in organic) and it seems so sweet compared to the unsweetened. Even the unsweetened vanilla seems sweet if you’ve gotten used to unsweetened unflavored! I’ve also tried a few of the ones that you listed. Oat milk is another favorite.


Susan January 7, 2013 at 1:01 pm

I like Blue Diamond Almond milk. What would you use to substitute Evaporated milk in a recipe? It’s for a crock pot potato casserole and pudding recipe. Suggestions?


Ali January 7, 2013 at 1:07 pm

I was never a big cow’s milk drinker – it always made me feel horrible (turns out I’m lactose intolerant). I switched to Silk Soy when I moved out for college and then when almond milk came along, I tried that…but that’s how I found out I was allergic to almonds (I guess I had somehow avoided almond for 25 years – ha). I now drink Silk unsweetened organic soy pretty regularly. I like coconut milk but I live in a tiny, tiny little town and they don’t sell it within 30 miles of me! I tried making coconut milk in my Vitamix this past weekend and it was so-so. I’d rather have the soy – lower in calories, tastier, and has calcium which I know I lack. It takes me a month to go through a carton so I’m not too worried about the hormonal effects.


Sarah Garstka January 7, 2013 at 1:13 pm

Have you ever tried Silk Pure Almond? I personally love almond milk and flax milk and even way before I was dairy-free, I really hated cow’s milk. I used to drink Almond Breeze, but now I can’t stand it. Silk’s almond milk is so much more creamy!


Angela (Oh She Glows) January 7, 2013 at 3:03 pm

I don’t think I have! I will have to keep my eyes peeled for it.


Cindy January 7, 2013 at 1:17 pm

I prefer unsweetened soymilk for savory recipes and sometimes in smoothies for protein. However, Almond Breeze Unsweetened is my non-dairy milk LOVE :)


Sara January 7, 2013 at 1:20 pm

I used to buy soymilk but now I am on the almond milk train. I love the nutty flavor and it is so versatile in almost everything! I love tomato soup and was pretty sad when I realized that I couldn’t make it creamy. I tried it with soymilk but it wasn’t the same. Almond milk to the rescue! I just used original flavor of Silk’s almond milk and it was heaven! Also, on a side note, I noticed lately some comments are saying it’ll be hard for them to be vegetarian/vegan because of their significant others. Mine is a HARDCORE carnivore but it does not stop me! It helps that he doesn’t care what I eat, but no one has control over how you live your life :-) If you truly want it you will make it happen. Reach out here or on other blogs or even through other friends! Make it a ‘challenge’ for everyone for a day, week, month, etc. Even when cooking for a family, if your family likes bacon in their beans cook ie regularly but leave a single serving portion for you without them. It gets easier and easier. Trust me! I’m the only vegetarian/aspiring vegan in a house of 3 men who eat meat like it’s going out of style. Believe in yourself :-) You can do it!


Anne January 7, 2013 at 1:22 pm

I really love coconut milk for shakes and ice coffee’s and soy or almond for cooking. But I am also a huge coffee drinker and I just have not found a great non dairy option for a latte macchiato or a cappucino. Anyone have some better experience with that?


jodye @ chocolate & chou fleur January 7, 2013 at 1:24 pm

I never drink it straight up, but my absolute favorite is unsweetened vanilla almond milk, closely followed by unsweetened coconut milk. They’re perfect to pour over oatmeal or ceral, and a bit in cup of hot tea is just delightful! I have found that in addition to coconut milk, oat milk works wonderfully in homemade ice creams because of its thick and creamy texture.


Cynthia January 7, 2013 at 1:43 pm

It was easy to ditch cows milk once I let myself FINALLY open my eyes and ears to these facts:
• Cows are essentially raped in order to produce milk and their babies are taken from them at birth
• We don’t need cows milk at all. Period. Huge lie.
• It’s disgusting what can end up in it. If interested to find out, please watch “The Greatest Speech You’ll Ever Hear” on Youtube. And I’ll warn you, it contains extremely violent and graphic scenes from slaughterhouses.

And for the record, I just tried chocolate almond milk and almost fell on the floor from how awesome it tastes!


Sarah January 7, 2013 at 1:47 pm

I’m curious, why is coconut milk not a favorite of yours? I like the creaminess of it but may not be aware of the negatives of it as I haven’t compared labels. Thanks!


Sarah January 7, 2013 at 1:51 pm

Btw – the coconut milk that I use is the refrigerated, unsweetened kind. Also like the vanilla flavored unsweetened almond milk!


Angela (Oh She Glows) January 7, 2013 at 3:02 pm

Hey Sarah, I know it’s strange that I don’t seem to like the flavour of coconut milk as much as others, especially because I love me some coconut! Maybe the taste just hasn’t grown on me though (ive only had it a couple times).


Audrey January 7, 2013 at 1:53 pm

I think my favorite non-dairy milk is Trader Joe’s unsweetened vanilla almond milk (the one in the refrigerated section). The few times I do desire to drink a glass of milk, in my opinion this is by far the best tasting almond milk I’ve tried. I’ve tried coconutmilk beverages but they often seem either watery or have a fake coconut flavor. One thing I like about nondairy milks is that there are so many options. It seems like there is always something new to try and at different times and for different uses I prefer a variety of types. I just got some flaxmilk the other day and I’m looking forward to sampling that. I think homemade is best but it’s not vitamin and calcium fortified, which I like (even though I take supplemental calcium it’s only about 30% of my RDA). I’m looking forward to your recipes for nut milks! I might give making my own another chance. It would be interesting to see how they compare nutritionally to storebought varieties.


Phalyn January 7, 2013 at 2:02 pm

I love love love the Vanilla Flax milk, although it can be a bit more difficult to find. P.C. carries it and I always have to stock up when I go there. For me the milk switch has been easy, its the cheese that I’m really missing. Any posts coming up on that?


allison January 7, 2013 at 2:08 pm

we went to soy..SILK in the red box was my favourite. Then we tried almond milk this summer. Oh my goodness! Why didn’t we try that before? I love the Silk unsweetened and the silk dark chocolate. I usually mix a half a cup of the dark choc with half a cup of the unsweetened for a chocolate fix :-) or a little of the chocolate in a banana cocao nib smoothie with peanut butter and some unsweetened almond milk…yummmo.


Herbivore Triathlete January 7, 2013 at 2:11 pm

I currently drink Blue Diamond Almond Breeze milk, either unsweetened or vanilla. I really like the So Delicious Almond Plus because it has tons of protein, but my local grocery doesn’t carry it any more :(

I like Silk brand as well for almond milk. I’ve never drank coconut milk but do use it for cooking and baking.

Not a big fan of soy milk and have never tried rice, hemp, quinoa, etc.


Averie @ Averie Cooks January 7, 2013 at 2:13 pm

Great post and my personal fave nut milk is cashew…sooo rich, creamy, and less flavor is imparted than say almond milk (in my opinion) and more focus on just the buttery creaminess!


[email protected] January 7, 2013 at 2:15 pm

We added a lot of non dairy products when my son was diagnosed with a dairy allergy. I like Ecomil Organic Unsweetened almond and also Kara coconut. For variety I use some hemp and occasionally Alpro organic unsweetened soya. I try to use low volumes of soya because of the oestrogen effect so mainly stick to almond and coconut. I found the transition very easy except in tea and coffee when I still use semi-skimmed cow’s milk. In everything else, such as breakfast cereal, milky desserts and smoothies, I love using different non dairy milks.
Re calcium – you do not need dairy to obtain calcium. One of the best sources of calcium is green vegetables e.g. broccoli, because the magnesium (bound to the chlorophyl) helps our bodies absorb the calcium so eat loads of broccoli which has more bio-available calcium than cow’ milk! Also, the Chinese eat virtually no dairy. They form approximately a quarter of the world’s population and have lower rates of osteoporosis than the UK with no dairy.
Thanks Angela for another great post. I have never seen almond-coconut but will look out for it :-)


[email protected] January 7, 2013 at 2:22 pm

I prefer almond milk…we don’t have the same variety as you guys do over there. Unsweetened all the way. I never drank a whole lot of milk prior to becoming vegan and now use a lot more for making oats and what not. Sesame seeds have largest amount of calcium in the seed world…unhulled tahini is a great addition to a vegan diet. Most people have an abundance of calcium in there diet, it’s actually magnesium and like you say Vitamin D is also were people suffer from deficiencies and can’t utilise the calcium available to their bones; they end up literally peeing calcium! Too much animal protein also creates an acidic environment which contributes to the problem, causing calcium to leach from the bones!


Olivia January 7, 2013 at 2:45 pm

For me, it was super easy to switch to soy/almond milk right off the bat. I like the sweetened, original varieties of both, but lean toward almond milk to avoid overdoing the soy on a daily basis.

For ice cream, coconut milk or nut based ice cream are the best. ever.

However, cheese, is a much tougher thing to give up. Can’t wait to hear your story about that!


Saga January 7, 2013 at 2:47 pm

I’ve switched to non-dairy milk a week ago and got almond, soy, coconut and rice at home at the moment to try figure out which I like best. I usually only have milk in my coffee and for cooking. So far prefer almond milk in coffee (unsweetened, the sweetened versions are too sweet for me), but soy milk for cooking. I made fried polenta yesterday with soy milk, worked just as well as cow milk :)


Michelle January 7, 2013 at 2:48 pm

The transition for me from cow’s milk to non-dairy was not too difficult because cow’s milk always hurt my stomach. My favorite types are hemp milk and almond milk.


Kerry January 7, 2013 at 3:02 pm

I found making the switch to nondairy milk to be quite easy. I’ve only tried a few of the options that are available, but I’ve liked them all. I usually buy soy milk (Plain Simple Truth Organic, Non GMO) because of the high protein content, but I love almond milk too. After making the switch, even the smell of cow’s milk is repulsive to me. I don’t know how I ever drank that stuff!


Marielle | Vega in Vianen January 7, 2013 at 3:04 pm

I have to admit, I’m also not too big a fan of soy milk. I use it in pancakes, no problem, or in VOO, but if I put too much in a green monster….. Turns me off immediately. Almond milk I don’t try that much. Here (in the Netherlands) it’s at least twice as expensive as soy milk and I’m not that big of a fan. Never tried rice milk, I’m too scared ;) The biggest problem I’ve been facing is finding a good substite for yoghurt. I used to eat VOO with yoghurt, but I’ve been watching Forks over Knives and Vegucated (since y’all are so thrilled about it!) and now I’m sure I need to cut back and become even more of a vegan-conscious vegetarian than I already am. Banana soft serve is a great replacement, I have to admit, but I sometimes have to get up at 5:30 and I’d like something a little easier than that.


ellen January 7, 2013 at 3:16 pm

I have been a fan of soy and almond milk as a milk replacement until I learned that I cannot have carrageenan or soy and just about all my choices dwindled. I just bought refrigerated rice milk this weekend – we’ll see how that tastes. Somehow I think my morning coffee is going to be disappointed! Have you seen hazelnut milk? I’d love to try it but it has carageenan in it too.

On another note, I have a challenge for you – to remake the trader joe’s vegetable birds nest healthy! Here is a link to the photos and ingredients. They are so good but so not good for you!


Lindsey January 7, 2013 at 3:26 pm

PC’s unsweetened vanilla almond milk is the best! It’s also on sale right now – $4 for 2 of the self stable almond milks! (I just came from the grocery store!)


Lindsey January 7, 2013 at 3:26 pm

Sorry – that should read “shelf-stable”


Angela (Oh She Glows) January 7, 2013 at 3:37 pm

thanks for the tip, going tonight!


Catherine January 7, 2013 at 3:35 pm

Like many others, I’m not vegan, but I actually prefer regular ol’ almond milk to cow’s (in most instances). I use it in overnight oats, smoothies, creamy pasta sauces, & in your sticky toffee pudding! I’m trying to eat more whole, plant-based foods and fewer animal products, and your site is my go-to for inspiration. This new series is wonderful; I enjoy reading about your own transition and love how down-to-earth you are with your advice and recipes.


Shannon January 7, 2013 at 3:41 pm

yes yes yes to the almond-coconut hybrid that I found last week! Worked swimmingly with a peanut-thai sauce :)


Kaitlyn January 7, 2013 at 3:42 pm

I LOVE the sweetened and unsweetened almond-coconut hybrid. I originally transitioned by using it in oatmeal and hot chocolate then progressively started drinking it straight. I’ve tried several kinds and I agree that many milk alternatives are an acquired taste.


Mary Beth January 7, 2013 at 4:00 pm

Angela, do you have any thoughts about Carageenan? I see it listed in some of the milk alternatives and read that it can cause inflammation, bowel problems, etc. …
I have recently discovered Organic Valley’s Soy Creamer and it is awesome in coffee and as a little splash in butternut squash soup.

On another note, I made your Black Bean, Sweet Potato, and Red Quinoa Soup three times since you posted- and it has been a delicious hit each time- even to my omnivorous friends!!


Rosalie January 7, 2013 at 4:30 pm

I use Almond Breeze unsweetened for two main reasons: I don’t share groceries, so it’s nice not to have to either buy 4L of milk at a time or pay significantly more for a small carton; and Costco sells the tetra-paks :) –cheap and convenient.
Silk Almond milk tastes amazing, but I find the texture a little toooo smooth courtesy of the thickeners, and it costs a fortune.
I love So Nice unsweetened–but I also love the taste of raw tofu, ha.


Shira January 7, 2013 at 4:30 pm

I’ve been drinking non-dairy milk for 12 years, that’s when my dairy allergy to milk popped up… soooo many more and better options everywhere now! My favourite by far is almond milk, Silk is my fav brand these days, I used to do Almond Breeze, but once I tried Silk, I loved it, its much creamier and smoother. And I Just bought the almond-coconut blend at Ambrosia last week.. I’m so excited to try it :) I don’t care for coconut alone, but I bet it will taste great with almond. I do love soy in tea or coffee when available because it’s so rich.. when I’ve had friends try it, they’ve switched over, because they say its creamy like real cream as opposed to milk! Second Cup and Timothy’s offer Silk soy, which is so much better than the generic brand Starbucks uses! And I so wish Tim’s would get with the soy-milk times!!


Ali January 7, 2013 at 4:37 pm

I accidentally drank my first cow milk coffee in 2 years the other day and my assumption was that there must have been something wrong with the espresso, it’s sour and rancid when you’re used to the thick sweet aftertaste of soy. Vitasoy organic is my all time favourite, it’s like cream, so it goes further, unlike ‘light’ milks. I just can’t bring myself to pay for watery milk… ill dilute it myself if I need to, thanks! ;)
Can’t believe you don’t have cashew milk on this list, Ange! Not a fan?


Naya January 7, 2013 at 4:37 pm

I’m not vegan but I haven’t had cow’s milk with my cereal in maybe five years or so. I now use Almond Breeze. I prefer the sweetened unflavored version. The vanilla kind of ruins the cereal for me. I’ve tried Silk soy milk but that was just okay. Rice Dream tastes terrible to me.


Lia @ Sojourning January 7, 2013 at 5:05 pm

I’m definitely an Almond Milk lover! I do enjoy Oat milk for really making some nice creamy oatmeal though. I also like the ease of making almond milk at home and the consistency is has fresh.


Jill @ SimpleLit January 7, 2013 at 5:16 pm

I’m not trying to go vegan, or even full-time veggie, but I love Vanilla Almond Milk and for smoothies, plain, unsweetened almond milk is the best!


Jodi January 7, 2013 at 5:19 pm

Almond milk is my milk of choice for the past 5 years. I started off with soy (because 5 years ago that was most commonly found in all supermarkets), and transitioning first with soy seemed to be the easiest for me. But eventually I wanted less soy in my diet so I save it only for Starbucks trips :) I also LOVE LOVE LOVE hazelnut milk – it is so creamy and thick and it’s amazing. I love it just drinking it plain. I’ve also started making my own nut milk and recently made brazil nut milk – delicious.


cassi January 7, 2013 at 5:25 pm

If you live near a Trader Joes, their unsweetened vanilla almond milk will knock your socks off. Its my absolute favorite. So creamy and delicious :)


Leigh January 7, 2013 at 5:33 pm

Hi Angela,

I love almonds but am wary of them. Have you seen this:



Angela (Oh She Glows) January 7, 2013 at 7:59 pm

Hi Leigh, I heard about this recently from another blogger. You might also find this post helpful: identifying specific brands and their method of almond treatment. It’s scary to think of the crap they can do to food and not have it on the label. Moral of the story – buy from a trusted brand who does not use chemicals for sterilization.


ali janine @ This Ninja Eats Broccoli January 7, 2013 at 5:37 pm

First of all, I just want to say thanks for this new series! I’m really excited for future topics.

I’m not vegan, but cow’s milk was the first (and the easiest) animal product to give up. I was a huge milk drinker growing up. There was always a glass of milk at every meal. When I started using alternatives I would tried a glass of it and it was pretty weird, so that would be my warning to people who want to make the switch: almond/hemp/coconut/etc milk will never taste like cow’s milk, but they do have fantastic tastes of their own and that will take some time getting used to (it’s definitely worth it!) So I started using milk alternatives in my baking and smoothies and over time I grew accustomed to the taste. I don’t think I would ever pour myself a glass of almond milk, but now cow’s milk grosses me out too. All of this means I just drink more water at mealtimes :)

My mom makes fantastic homemade almond and cashew milk, but I prefer store-bought that is fortified to help make sure I’m getting my nutrients.


noelle January 7, 2013 at 5:44 pm

Hey Angela Thanks for this post. I know you have a million comments but is there a particular brand of calcium/vitamin d supplement you recommend?


Liz @ Tip Top Shape January 7, 2013 at 5:46 pm

I love vanilla soy milk. I know it’s probably not the best of the varieties – but it tastes so good in cereal!


Jolene (Homespun Heritage) January 7, 2013 at 5:58 pm

I made the switch to non-dairy just about 3 yrs ago. My baby was born with severe food allergies and eventually we found that she could ONLY have rice milk (not the greatest option) so while she nursed for nearly 2 yrs I could only drink rice milk. Finally, at almost 3 yrs old she can have almond milk…she finally outgrew her almond allergy.

It was really easy to switch to non-dairy. I feel better. It tastes better! I still haven’t switched completely over (feta and bleu cheese have this hold over me!) but I’m thrilled to be able to have almond milk back in the house…we much prefer it to rice milk.

Seriously, girlfriend was even reacting to chia seed and quinoa milk!

Happy Almond Milk camper here!


Kristen Waby/Kristensfitnessnook January 7, 2013 at 6:03 pm

I just wanted to let you know how much I appriciate this new series. I’ve been wanting to make more of a switch to the vegan side and this is helping out a lot. Can’t wait for the next one.


Christina January 7, 2013 at 6:08 pm

My all time favorite is definitely hazelnut milk, or better yet, chocolate hazelnut milk.


Angela @ Eat Spin Run Repeat January 7, 2013 at 6:33 pm

Even though I’m not vegan, I still prefer to buy unsweetened almond milk rather than cow’s milk. Not only does it last longer in the fridge, but it comes in a smaller container (at a reasonable price too) which is nice when you’re the only one drinking it! Ooh and the coconut-flavoured Almond Breeze… LOVE it! I made a chickpea curry with it a while ago and it was delish!!


Chelsea @ One Healthy Munchkin January 7, 2013 at 6:54 pm

I used to drink almond milk, but then I realized I wasn’t getting much nutritional value from it, so I switched to soy milk. I like that it has more protein and that it’s fortified with both calcium and vitamin D. Also I find it has a creamier taste, which I love!


Sarah January 7, 2013 at 8:13 pm

Apparently I wasn’t as weird as I thought for growing up hating milk as a beverage–thanks, guys and gals ;) I do like almond milk at times, but I find it has more of a “taste” that doesn’t work well in a lot of recipes. Unsweetened coconut milk is definitely my favourite for versatility in cooking (especially as a replacement in cream/milk-based soups) and baking. Knock on wood, I’ve had zero flops when milk/cream is called for. It really doesn’t taste like much at all which is fine by me since I wouldn’t drink a glass of even non-dairy milk anyway. Just be sure it’s not the canned–way too rich for the majority of recipes and every day use. That said, I always have canned coconut milk on hand for ice cream, Ange’s coconut whipped cream, curry sauces, etc.

As for brands, I don’t notice enough of a difference to make me stick to one brand, but texture-wise I find So Delicious the smoothest. Coconut Dream tetra packs are usually what I buy since it goes on sale often and I can stock up, but it sort of has these tiny floaties that don’t have a taste, but just look unappetizing. It’s also more translucent than So Delicious brand.

I also have a question, for Ange or anyone who may be able to enlighten me: What IS the difference between the shelf-stable and refrigerated versions of non-dairy milk? I buy both, depending on what’s on sale or in stock, but the ingredients are always identical (from brands that make both). Is it just the packaging that makes it shelf-stable, or is there some process? Just curious! Thanks! Another fantastic and informative post, Ange–please keep them coming!


Brigitte January 7, 2013 at 8:46 pm

I used to love almond milk but now that I know Soy has more protein I will have to look into that!!! Do you take Vit B12 supplements as well??


Angela (Oh She Glows) January 7, 2013 at 8:57 pm

Yes I do, a couple times a week. Some of the foods I eat have b12 too.


Luv What You Do January 7, 2013 at 8:47 pm

I’m a huge fan of unsweetened almond milk. I but the Whole Foods brand. I have never been a big fan of milk so this was an easy swap for me. I am hesitent to use it in cooking because I just ever know but the few times I have thrown it into a bread or recipe and it’s worked out perfectly! Love it in lattes too! I can’t wait for Starbucks to get Almond Milk!


Ellenebc January 7, 2013 at 8:49 pm

I’m thoroughly addicted to unsweetened almond milk-both regular(not vanilla) and the chocolate I use in protein shakes:)


Heidi Cullinan January 7, 2013 at 8:54 pm

I love almond milk best, but we’re trying to figure out if I”m allergic or not, so I’ve removed it for now. My go-to is Good Karma Flax milk, though I use unsweetened soy in mashed potatoes because the flax seems weird. I do enjoy my chocolate soy milk for a treat.

My husband found by accident (turned out when he ate with me, he didn’t have a bellyache) he’s milk-sensitive, so he’s switched to non-dairy as well. He loves the almond-coconut hybrid best. My daughter still drinks dairy, but only Organic Valley because after she had it she was ruined for all others. Because of all this milk preference, this is what we usually have in our fridge:

Flax milk (sometimes sweet and unsweet, if I’m in a mood)
Chocolate soy milk
Almond-coconut milk
Unsweetened soy milk
Organic Valley skim dairy milk
Soy creamer

Guests tend to look at us really funny when the open the door.


Amber K January 7, 2013 at 8:59 pm

So Delicious coconut milk is the best. I love that it isn’t mixed with almond milk (I can’t have almonds!) and that it makes any smoothie I make super thick. So good!


Shannon @ Skinny Sometimes January 7, 2013 at 9:11 pm

I love unsweetened almond milk. It works great in dessert recipes too! I also enjoy the coconut almond hybrid. Such a great post for people who are considering making the switch.


mick January 7, 2013 at 9:16 pm

I’ve been vegetarian for 2.5 years, and I’ve been toying for a bit with the idea of going vegan. I’m loving this series, so thank you! I will say that switching milks has been something I really enjoy. I have been using almond milk (and now coconut/almond blend, which I am borderline obsessed with) in my cereal, on my oatmeal, and even as a drink on its own with some vegan chocolate syrup after a run. I love it! The one switch I haven’t been able to stomach, though, is replacing the organic half and half I use in my coffee. I don’t put any sugar or sweetener in my coffee, so I like it rather light, and I just can’t get the creaminess from any of the non-dairy creamers I’ve tried (and I don’t want to use any of the traditional non-dairy creamers that are laden with chemicals for obvious reasons). Do you have any that you think might be thicker/heavier/creamier for use in coffee?

I can’t wait until you talk about cheese! That’s the one thing that I’m worried about.


Laura January 7, 2013 at 9:28 pm

Thank you for these posts on transitioning. I am taking it slow and one step at a time. I’m hoping to get used to one change at a time and live with it before I move on to the next. I was never a red meat or pork eater so that was easy. I’ve given up milk for a while now. Currently, I’m working on being poultry-free. The other harder steps (seafood, yogurt, & cheese) will follow after that. Thanks for the great recipes and motivation!


Hannah @ CleanEatingVeggieGirl January 7, 2013 at 9:40 pm

I tried soy milks and almond milks for the first time about a year ago. I will say that I definitely think they can be an acquired taste, but I love them now! I would much rather top my cereal with Silk unsweetened vanilla almond milk or 8th Continent unsweetened vanilla soy milk than with dairy milk. I also love cooking with almond milk. When I cook with it I use an unsweetened, non-flavored variety. You seriously do not need diary milk with all of the other milk options that are available out there today.


Morgan January 7, 2013 at 10:01 pm

Something you mentioned in this post that I’d love to hear you expand on is which supplements you take daily. I’d love to know all of the vitamins/supplements you take as well as the brands, as I’ve read/heard that some brands don’t even really absorb and aren’t really worth taking! Any information you’d be willing to share about your supplement regimen would be greatly appreciated. Thank you always for all of the info and recipes!


Michele January 7, 2013 at 10:04 pm

Here is a list of the products with/without carrageenan We switched to the Whole Foods brand a while ago, because almost every brand we’ve checked had it (as well as loads of other vegan non dairy products and “real” milk, for the omnis). I figure it’s better to be safe than sorry.


Wendy January 7, 2013 at 11:33 pm

Trying to not use as much cow’s milk, I like to make my own Almond milk from scratch, easy to do with a VitaMix and a milk bag. I just made some tonight and added some vanilla extract


Kari @ bite-sized thoughts January 8, 2013 at 2:17 am

Australia finally got unsweetened Almond Breeze almond milk last year, and I fell in love with milk for the first time. I never liked cow’s milk and soy milk wasn’t something I enjoyed plain or even in smoothies really, so it has been fantastic finding a milk I actually like!

I am going to check out carrageenan though…


Vegan Radhika Sarohia January 8, 2013 at 2:43 am

I like coconut milk and soy milk, have not tried hemp milk yet though I’ve seen it at my Whole Foods in Los Angeles
Great post by the way, hope this helps people who aren’t vegan and may be curious about alternate milk options :-)


Beth January 8, 2013 at 9:31 am

Thanks so much for the info on carrageenan. I had no idea. Thankfully the brand of rice milk that we use does not have it, but I’m going to start looking for it on labels.
Re: alternative milks: being lactose intolerant pretty much sealed the deal for me to stop drinking cow’s milk. I had bad stomach issues from soymilk, almond was too sweet, so the rice milk or a soy/rice blend seem to work best for us. Now I can’t even fathom drinking cow’s milk — I’m not a baby cow!


Shannan January 8, 2013 at 10:40 am

I made the switch from dairy milk to non dairy milk a few years ago. I started out drinking sweetened soy milk and it took me quite a while to get used to it. It just tasted..different. My husband and I realized we were eating a lot of soy products and decided to make the switch to Almond Milk instead (we buy Silk Almond Milk.) I like that a lot better! So much creamer and doesn’t give a weird taste when I use it in food (like Soy Milk did)


Ashley P January 8, 2013 at 10:45 am

I love Pure Silk Almond Milk. It is Non-GMO and fortified with B12, which not all almond milk brands include, and is important for me as a vegan. This brand also tastes great!


Amanda January 8, 2013 at 11:07 am

You really shouldn’t drink soy milk. Atleast with organic you reduce the risk of it being gmo down to 10% but soy in itself produces estrogen in the body. An excess of estrogen can cause breast cancer among other problems. There’s tons of information out there about that. I wrote an article about it awhile back (though you can find information on it from Mercola, NaturalNews, Sally Fallon, etc) Here’s the link to my article
If you don’t consume dairy, you are better off with coconut, almond, or rice milk…all organic of course =)


Kate Schade January 8, 2013 at 11:47 am

Same here! Besides giving up meat, I gave up milk too when I found out what residual stuff was left in it, gross. This was only hard because I love cereal…but soymilk was a good sub. About two years ago my husband and I bought the unsweetened almond milk…. It’s so delicious. I like it even more than milk. And it’s low in calories. The unsweetened vanilla is my favorite…It’s thick enough and delicious as a substitute.


karen January 8, 2013 at 12:49 pm

hi Angela,
As you have used a lot of Almond milk, i am curious to find out if it has a lot of sediment, i bought some a few weeks ago from my local health food store, when i opened it it had a lot of sediment and the liquid was clumpy, it could have been a bad batch, but i threw it out as i could not imagine drinking it, maybe i will try another brand.


Angela (Oh She Glows) January 8, 2013 at 6:15 pm

Hey Karen, I have had that happen to me with occasional almond milk cartons…I cannot remember the brand though and think it was a fluke because that definitely isn’t supposed to happen. Keep in mind you do have to give it a shake before using, but it’s not supposed to have sediment or clumps. I wish I could remember the brand where that happened to me so we could compare notes. I would suggest trying another brand until you find one that is good for you.


Karen January 8, 2013 at 8:33 pm

Thanks Angela, just for your notes the brand was Pacific Organic Almond milk, i will try some other brands as suggested.


Sarah K. January 8, 2013 at 2:57 pm

I made the transition away from dairy about 6 months ago at the advise of my doctor to help with depression and anxiety (D/A). Wow, was that a wonderful life changing experience! Not only did it help with D/A, I no longer suffer from IBS either!

For milk, my favorite is almond milk (lightly sweetened) – I use it with everything from cereal, to baking, to smoothies (though I add soy protein). For my coffee, I prefer the heartier taste of soy milk (again, lightly sweetened). When I need to replace high-fat dairy my favorite is coconut milk/cream (out of the can) as the taste is very mild, but it is super creamy.


Georgia Hilton January 8, 2013 at 6:17 pm

I have done much research and found that RAW cows milk (from a grass fed, antibiotic free cow) is full of important enzymes and nutrients. Many people have found that by switching to raw organic cow or goat milk they were freed from asthma, allergies, and were no longer lactose intolerant! I prefer this to soy (for obvious health hazards) and almond (store bought).


Stephanie January 8, 2013 at 9:55 pm

Thank you so much for this post. I have known I need to replace dairy for some time now. The only thing I eat is Greek yogurt, cottage cheese, and this chemical laden stuff I LOVE by Hood called Calorie Countdown (it makes teh creamiest protein shakes!). All of the milk replacments have more fat than I “allow” so I have been afraid. (More like petrified…I need help adding fats, but I am so scared.) Sigh. Anyway, I am going to pour over this information.


Tina January 8, 2013 at 10:11 pm

I love Silk’s unsweetened Almond Milk in my smoothies and protein drinks. I’ll have to check fo rthat ingredient now. I’ve made homemade once, but wow is it kinda a pain! But was soooooo good


Vaishali January 9, 2013 at 11:01 am

Do you know if the EdenSoy Soy milk is prepared from Non-GMO soybeans?


Angela (Oh She Glows) January 9, 2013 at 11:31 am

Yes it is, you can read about it here:

from their site: “EDENSOY is the first soymilk in North America verified to Non-GMO Project Standards.”


Vaishali January 9, 2013 at 11:02 am

We regularly make Almond milk, Sesame seed milk at our home and it is well liked by everyone.


Liz January 10, 2013 at 6:54 am

Coconut milk is great for making cakes when the recipes call for milk or half n half or cream. It is moist, has a high fat content (the good kind!) and doesn´t leave a coconut flavor.


Tanya January 10, 2013 at 10:43 am

My husband was told by his dentist that almond milk is hard on e teeth & was wondering what your thoughts are. Thanks


sharon January 10, 2013 at 11:39 am

I was wondering thought about the link of soy with cancers. My homeopath has forbiden soy because of the problem with cancer.She also said t can really affect a womens thyroid and hormones. Can you let me know how avoiding soy would affect a vegan diet?


Ellen January 10, 2013 at 11:46 am

I LOVE this series, as I am trying to cut most animal products out of my diet and just occasionally splurge.

My one hang-up is that I am a HUGE coffee addict… and I really like my half & half in the morning. My problem with soy milk and almond milk is that it never has the right color in my coffee and doesn’t have the creamiest taste. … is it just me, or am I the only one who’s OCD about the color?

I love making lattes at home and have found that almond milk is an awesome substitute for milk, so I’ve made a great change there!

Has anyone tried soy-based or non-dairy creamers, and are any available that are comparable to the creaminess of half & half, but aren’t filled with a bunch of unnatural additives and GMOs?

Any suggestions are super welcome! :)


Chris, Brisbane Australia January 11, 2013 at 8:09 am

What works best in a cup of tea? I tried almond milk once but it went all funny – separated and curdled-looking. I don’t mind soy in coffee but not really in tea.


Deepthi January 11, 2013 at 8:42 am

Hi Angela, I made the switch to vegetarianism about 7 years ago now. Over the last two years, I have slowly I started cutting out dairy from my diet as well. The only dairy I consume on a daily basis now is Costco-brand Kirkland 0% Greek yogurt.

I drink Aureeva unsweetened soy milk. I actually love the taste of soy milk completely natural and unsweetened and I highly recommend this brand. Best part is, it is made and packaged in Ottawa with 100% non-GMO, organic CANADIAN soy beans. What’s not to love?


Andrea January 12, 2013 at 6:28 pm

Do you think it has to be steel-cut oats? I want to go try this right now, but I don’t have any steel-cut oats. Just regular oats.

I keep wanting to go vegan, but my husband is a serious meat eater. He grew up on a ranch so he is very much one of those “you can’t have a meal without meat” type of people. If you (or anyone else!) has any experience with going vegan with a carnivorous significant other, I’d be super interested in hearing about how it went!


Andrea January 12, 2013 at 6:29 pm

Whoops, posted on the wrong post. I mean to post it on your oat milk recipe post. I guess it still applies, even here.


Angela (Oh She Glows) January 13, 2013 at 8:54 am

I tried it with rolled oats and it turned out fine :) A bit more watery but still ok. Let me know how it goes!


Teresa January 13, 2013 at 11:00 am

I never liked milk and made the switch to non dairy milk awhile ago even though I wasn’t vegan just vegetarian. I started first with soy milk. I bought trader joes brand, first their vanilla and then their unsweetened. Then they started to carry an almond milk kind and I was hooked. I do enjoy coconut milk every once in awhile, but my go to milk is almond. I like Whole Foods and Trader Joes’ brands.


Teresa January 13, 2013 at 11:01 am

One last thing thank for this how to go guide. I decided to go vegan for 2013. So far so good. I have always enjoyed your recipes. Our “meatless monday” was more like vegan mondays since we are already vegetarians. This guide is awesome and has helped me so much.


Jenisia January 13, 2013 at 10:46 pm

My fav is not made anymore…its English Bay POTATO milk! So good!!! Closest i’ve tastedto the real thing. I used to get it at Fortinos in Brampton. first came across it at the Toronto Vegetarian Festival.


Tina January 14, 2013 at 7:44 am

Milk was the hardest thing for me to give up when I went vegan. I used to drink at least one litre of cow’s milk a day just because I liked the taste of it so much. Now my standard milk to drink and use is oat milk, and occasionally soy milk. Very recently almond milk started showing up around here, too. I instantly fell in love with it; it is the first non-dairy milk I’ve tried that I actually think tastes as good as the dairy one.


Dana January 14, 2013 at 9:46 am

I have been vegetarian for a few years now. Almost vegan… I indulge in organic cheese and cream in my coffee every now and then. I’ve always loved almond milk and coconut milk. I prefer the unsweetened… But sometimes I get the chocolate coconut milk for a treat…Mmm. I’ve alway avoided soy for a few reasons… 1. It’s usually highly processed 2. It’s usually GMO and 3. There is too much talk about estrogen-mimicking or competing compounds. Does any of this stuff ever make you nervous???


Jennie January 14, 2013 at 3:39 pm

This may be a very dumb question…but does coconut milk have a strong coconut taste? Currently I drink Almond Dream Enriched but over the past few months I’ve started not liking the after taste…I’m looking to try a new brand of almond milk next time but since the coconut milk has been getting great reviews I’m contemplating trying that….I’m just not a huge fan of coconut skin taste.


Ash January 16, 2013 at 7:52 am

I cut out cows milk back in 2005 due to an allergy. Similar to you I started with sweetened or vanilla varieties and now only drink (or use) unsweetened. I used to drink strictly soy milk (back before there were so many options – I grew up in a small town) but I started to worry about all the estrogen so now have a combo of soy and almond milk.

I found changing my milk form easy (also yogurt, icecream etc), I’ve never looked back. What I still struggle with is cheese…..any advice? What do you use as a substitue?


ashley January 16, 2013 at 6:33 pm

i had no problem switching to nondairy milk for drinking, cereal/oatmeal and baking. but i have never found a nondairy milk that i like in cooking. i can always really taste it and don’t enjoy it. :( so i still use regular milk for those times. my favourite is silk soy unsweetened plain, and i alternate that with silk unsweetened plain almond milk.


Brigitte January 16, 2013 at 9:33 pm

Hi I know you said you take calcium and Vitamin D supplements how many mg?? And I wanted to know what strength (mg) do you take vit b12 do you take it with cyanocobalamin or methycobalamin?? do you take any other supplements too…iron…etc

Thanks a million


Jen N January 16, 2013 at 11:42 pm

I’ve honestly never really loved milk. I never drank it alone with a meal. My uses for milk were pretty much for cereal, to dunk oreos, or to have with a sweet dessert like a gooey brownie. But I find that I can easily swap milk out with any of those. With ONE exception – my coffee!!!

I love half and half in my coffee. Although when we moved to Guatemala, we couldn’t find half and half. But since I like milk and sugar, I switched to sweetened condensed milk in my coffee. (It reminds me of the cuban cafe con leches that I would drink in Miami).

Honestly, my coffee is the one time every day that I have both dairy milk and processed sugar. But I can’t get away from it! I’ve tried coconut milk, almond milk. soy milk, rice milk, etc. And honey and agave for sweeteners. Nothing works for me!!! :(


brian January 17, 2013 at 8:41 am

I add Stevia liquid extract to my unsweetened non-dairy milk when I or my kids want something sweet. You just have to make sure you don’t buy citrus based. Here is my recommendation.

Love your blog. My wife and two kids (10 and 8) just recently went vegan. The results have been spectacular!!


Lindsey January 20, 2013 at 7:00 am

I’m not a big fan of soy or almond milk. Has a funny aftertaste I really don’t like. I tried to become vegan in the past with no luck, because breakfast is almost always cereal. Then I watched a couple documentaries on Netflix (funny how many people also watched Vegucated) and decided I needed to find a milk alternative, because that was the biggest obstacle. Cute coconut milk. I buy vanilla, and I am hooked! Way better than cows milk. My husband poured me a bowl with his milk the other day and just about gagged. Now the only animal product I have is cheese, and I’m in the process of experimenting


Karen January 22, 2013 at 7:08 pm

We switched to almond milk rather quickly over here. Moreso out of need due to allergies. I was a heavy milk drinker. Guzzle that glass down. When I switched…there was not the same pleasure…although it was good. I rarely drink almond milk, for cereal and with a snack. Excited to make fresh almond milk with my pure almonds that I ordered from our group buy.


Judith a. Knox January 31, 2013 at 6:15 pm

I don’t have a web site but I would love to get info on becoming a vegan. I’m not ready to commit totally. But with easy to follow recipes I was willing. God bless you as you continue on your quest for healthy living.


LaRae February 2, 2013 at 8:28 pm

Loving your blog! I am always looking for more vegan information, as well as recipes. I have a 4 yr daughter who is severely allergic (anaphylaxis) to animal bi-products, peanuts and tree nuts. Found that vegan is the easiest way to cook for her. I am always looking for new ways to change things up and step out of my box so she is able to enjoy wide array of foods. Thank you tons, LaRae


Sarah February 18, 2013 at 2:34 am

Hi Angela! Before I comment on the topic at hand, I just want to say thank you for sharing your story and for all that you do. I have struggled with an eating disorder since I was about 12 or 13 years old (I’m 24 years old). I’m now in recovery and have decided to make the switch to a mostly vegan diet. While I’m only a week in, I can just tell its right, I feel healthier and so much better. Even though I was determined to transition, I was a little lost and clueless when it came to how to make a wide assortment of vegan meals. Needless to say, when I found your site and read your story I was completely overwhelmed by the sense that I wasn’t alone! And gosh its so freaky that pretty much everything you write about what you’ve been through sounds like you are reading a page from my life story. Crazy. So anyway, thanks.
Now onto the whole milk substitute thing. My boyfriend is lactose intolerant, so I have been drinking mostly coconut and soy milk for a long while now. I was never really a big milk person to begin with, so switching didn’t really bother me too much. I remember being initially quite hesitant, but after I tried it I really started liking it more then milk. Plus it doesn’t expire as quickly (I think. Could be wrong here). The key thing is to not expect it to taste EXACTLY like milk. To me, the coconut milk (unflavored) tasted sort of like really watered down milk. I could barely sense a hint of coconut. But whoa buddy the vanilla flavored is the bomb diggity. Vanilla Soy is awesome too. Its great on cereal, in coffee and smoothies. I haven’t really cooked with it though, which is another front I’m preparing to tackle. Any advise for cooking technique with milk substitute would be greatly appreciated!


Victoria April 29, 2013 at 1:14 am

In my experience, you can use milk substitutes in exactly the same way as you would use cow’s milk in recipes. They substitute 1:1.


Cait April 29, 2013 at 4:48 pm

What do you think about the difference between packaged almond milk, like the Whole Foods 365 you mention, versus making it at home (per your “My favorite homemade almond milk” post)? Specifically, I notice that there are several not-so-natural sounding ingredients following “almonds” even on the 365 brand of unsweetened plain almond milk. Are any of those extras worthy of attention? Are they harmless/negligible? Or is it preferable to make almond milk at home as often as you can manage?

Thanks and love your blog!



Angela (Oh She Glows) April 29, 2013 at 10:00 pm

Hi Cait, I haven’t looked into the other ingredients, but I use store-bought and homemade (I try to make it once a week if I can!)


Julie June 5, 2013 at 1:11 pm

Hi there!
I understand your concern with additives in dairy products, but all those non dairy beverages you mentioned above are processed. And some fortified have vitamin D2 which is considered toxic because it is synthetic. And soy milk is the worst because it is known to cause huge thyroid problems among other things.


Kylie Rogers June 29, 2013 at 2:15 am

Hi Angela….I’ve just discovered your site after finally accepting that my toxic food allergies are keeping me sick. I’ve known forever that I am allergic to dairy but 2 years ago found out that I was severely allergic to eggs and had severe histamine issues as well. Having just this week discovered your blog/website, I can finally say that I am excited by the food changes that I am making (and it has been a very long road)! I love your suggestions and recipes and the incredible feedback you provide. You have made it so easy to find alternatives to the foods that I use to love. Thank you so much for all your hard work, research and recipes. Kylie, Brisbane, Australia.


Kendra July 6, 2013 at 1:51 am

I mostly drink non dairy milk. Normally I will have cows milk every now and again and only if I’m out of almond milk. It wasn’t too bad at all. I like it. I like the sweetened but it does depend on what I’m eating it with.


Lucia July 14, 2013 at 3:55 am

I read the article and I went through the discussion under… I don´t understand one thing – why don´t you write an email (for example) to the producers of your favourite non-dairy milks… you should tell them that you don´t like the fact they´re using carrageenan and you stopped buying it for that reason (and had to find another brand!!!)…. be sure they will react…

where I live, we don´t have such a market with this vegan stuff… mainly we have to make it ourselves and when we find some vegan food in stores, it´s extremely expensive and unfortunately tastes horrible… once I bought a soy-yoghurt, the label said it has 100% plant origin (and it´s vegan and good for sensitive people) but when I read the ingrediences at home, I found out it contains carmine… I wrote to the producer that it made me furious and that it´s simply a lie, they responded that the fruit ingredients they put into their products are produced by another company and they can´t influence it anyhow… these yoghurts are not sold anymore…


Carolyn July 23, 2013 at 6:30 pm

I found the switch to non-dairy milk very easy. After experimenting with a few different brands, I drank vanilla So Good soy milk to make the switch– it tastes like ice cream, so I definitely didn’t miss milk! (I didn’t like cow’s milk, anyway.)
After a long time, I realized that all the sugar in So Good was probably detrimental to my health. I experimented with Silk soy milk, but I recently switched to drinking Silk Almond Milk (Unsweetened). It’s great (and it’s fortified). I try not to get excess added sugars in my diet, so I’m really glad to have found Silk Almond Milk.


Traci August 30, 2013 at 5:04 am

I think the carageenan article is very good. This is used in a non-dairy flan mix I was buying. I have used lactose free milk for years and am trying to lower my cassein intake. I am going to try to make cashew milk before trying the “brands” of non dairy milk because if they don’t have carageenan, the have limestone calcium and synthetic A added. It really upsets me because I wish they would just make a milk that doesn’t add anything. Limestone calcium is eating rock and it is not good for us. And synthetic A is not necessary when eating a good diet. I have to be gluten, soy, lactose free. I do not want to eat the rock dust or synthetic A just so they can pretend to be “milk.” I wish these companies would realize that we don’t want this “extra” junk in things. I would be very happy if I could find a “store bought” nut based milk that I just have to shake up and use to cook. I have been searching for such a thing, but I think I am just going to have to make my own. I hope the cashew milk is good. If anyone has any experience with it, I would be interested.


audrey September 2, 2013 at 8:52 pm

Hi, After reading the cons of soya milk I started searching for alternatives and found your website. I have made oat milk and had it for 4 days now. It is good in my porridge and with chocolate syrup palateble in a drink.I have consumed soya for the last 12 or 13 years and in the last 3 years developed a cyst in my pancreas and IBS. Is that the long term effect of the soy usage. It does have an unfavourable effect on the pancreas and digestion and thyroid I learned. I have no problem switching to oatmilk except it is much lower in protein and calcium. how will | replace that I wonder.I have osteoporosis and am concerned about the calcium. I take 2 500 gr. calcium tablets per day and vit. D and magnesium.


Anita November 6, 2013 at 5:43 pm

Two notes on dairy milk substitutes: I found out the hard way that cold soy products – esp. soy milk – are goitrogens. Goitrogens block iodine utilization and lower thyroid hormone production. ALL cruciferous vegetables (my favorites!) are also goitrogens. :(

Secondly, some of us – like me – really do not like sweet very much. When I first tried switching from dairy, I did try ythe sweetened soy and coconut milks, but it wasn;t until I tried the unsweetened variety that I was able to really make the change.

Lastly- Thanks for this website – it’s very cool!


Heather December 30, 2013 at 5:44 am

I make my own almond milk since finding out about carrageenan, but if we are travelling the silk brand is free from it. BUT if you like creamy milk in your coffee or tea you HAVE to try homemade cashew milk! Unbelievable! Soak 1/2 cup of cashews for 12-24 hours in filtered water, then strain, rinse and put in your blender (I use my vitamix) adding 2 cups filtered water. Blend for 45 seconds. No need to strain! All done. Store in an airtight container and chill in fridge. Lasts for up to 4 days. SO GOOD! I’ve also added 5-8 drops of liquid vanilla stevia as a treat to the milk before blending.

Angela, love love love your blog, your recipes are awesome, thanks for all the hard work.


Lenny and Stacie January 11, 2014 at 2:28 pm

Almond milk is the best! Its lighter than soy and coconut and naturally sweet. It’s great for so many recipes!!



Carolee January 28, 2014 at 1:48 pm

You may not really need the calcium supplement. Go to the Save Our Bones website or any on the alkalinity & acidity of our bodies based on the foods we eat. Just found out I have osteoporosis, and found out vegans are much less likely to develop it.


Roads February 28, 2014 at 8:29 pm

Dude, just discovered Hazelnut Milk. Result? = ADDICTED. Oh man it’s awesome. A lil more on the sugary side though, but to treat yourself, this is definitely the way to go. I’ve never been a fan of almond milk. Don’t like almonds, hah!


Tyler March 27, 2014 at 11:36 am

Why dont you want to eat carageenan?


Sandy April 22, 2014 at 2:49 pm

I just switched to 365 Orangic Almond milk from 2% Whole Foods milk for my morning cereal and developed stomach aches. I’ll stop using it for a few days and try it again but I haven’t had an issue with cow’s milk before, I just thought it would be a healthy switch to use Almond milk instead. I’m not doing/eating anything, it’s the Almond milk that’s the culprit imo.

I wonder if this is typical for some people?

There’s no carrageenan in 365’s Almond milk so, it could just be introducing a new food that I’m not use to. I also can’t say I love it…it’s a bit thick for my taste but I was willing to get use to it since I only use about 1/2 cup.


Karen June 11, 2014 at 8:35 pm

I’d say stay away from soy milk if possible, most soy is genetically modified and super processed. Almond or seed milk (like sunflower) is high in nutrition and really delicious. It is VERY easy to make! You can sweeten it with raw honey or maple syrup and avoid “sweetened” brands filled with sugar.

Check out for some good articles on the “healthwashing” of our food, soy milks and products included. There is also other fantastic info on just eating whole foods, unrefined and pure. Not only myth-busting about nutrition, but great recipes and easy alternatives…I’ve been hooked for a long time now. Vegan-friendly!


Tammy Facey July 21, 2014 at 9:05 am

I’ve read a lot about soy products, soy beans and fermented soy plant foods (and drinks) and I have to say that soy(a) milk is dangerous . It is detrimental to your health because it contains high levels of phyto-oestrogen. They are often promoted as ‘natural’ substitutes for oestrogen, but the plant-based form of oestrogen has been linked to a number of diseases.

Soya products also aggravate the symptoms of polycystic ovary syndrome, which includes acne, excess hair and weight gain. Since cutting out soya milk my sister (who has this condition – but lives a perfectly healthy life), has noticed that her acne has completely gone, and her body hair is no longer as thick. She stopped drinking soya milk 10 months ago and saw the effects within 3 months.

Although results are inconclusive, it frightens me that a drink could increase the chances of breast cancer. Frankly, I’d rather not risk it.

Go for almond, coconut and oat milk – much safer.


Sharon November 13, 2014 at 11:07 am

My friend just recommended your blog to me. You have done a great job.

Thank you


Trevor January 28, 2015 at 11:33 pm

Way late to the game here, but I have an awesome tip to share. A coffee shop near us has developed a housemade cashew-almond milk that they believe is the closest they can get non-dairy milks to the taste and texture of dairy milk. I wish I had a recipe to share, but I’m only just at the stage of trying to figure out how to make it at home myself. The coffee shop is Corvus Coffee in south Denver, in case anyone in the area wants a shot at it.


Mariam April 23, 2015 at 3:12 pm

Hello Angela,

I know this is an old post for you, but I am a new follower to your blog, and allow me to tell you that I love it. Thanks for the nice blog!

I have been wanting to switch to Silk almond milk, but I know that the original one has added sugar in it. I am afraid to try the unsweetened one and not like it especially when I have cereal. What do you recommend? Is it that much of a difference?

Also, I have been wanting to ask you about cereals. I love cereals (I choose the healthy brands too) but I always see how small the serving sizes are especially when we only have to add 1/2 cup of milk! These may not be filling. I try to add fruits, but what about the milk? Do you have any recommendations how to eat cereals with milk and still enjoy it without the guilt?

Thanks for your time!


Louis June 30, 2015 at 9:50 pm

Silk Unsweetened Almond Milk no longer caries B12. I wrote them, and the representative who wrote back said that they took it out, but “The quality of the product is unaffected”, not true if you are a Vegan and relied on it as your primary source for B12


Anne August 14, 2015 at 9:17 am

soy milk….no longer considered healthy, many controversial links not least due to soya being one of the worlds biggest GMO crops. Highly processed


Veggie Viewer August 20, 2015 at 5:45 am

Heads up non dairy fans, I have read on Peta website that SILK and International delight creamers… are the same manufacturers!!!

Why would you advocate Silk brands when the company has ties to the dairy industry and veal production?


Emma December 13, 2015 at 11:48 pm

Great article, thanks :) I only have one thing I was disappointed to see – that you promote an organic, GMO-free stance. There are no science based reasons to go organic or GMO free. In fact, GMO foods are usually better for the environment because they’ve been made specifically to increase yield or decrease inputs like . Also, the pesticides that are used on organic foods, although natural, are often more toxic than synthetic pesticides, and often have to be applied more often because they aren’t as effective. Please take a look at the actual science behind these issues, and don’t pay attention to the marketing ploys of those promoting an anti-science agenda.


Ellis December 12, 2018 at 9:31 pm

Actually, GMO foods aren’t better for the environment. There are many articles across the Internet that discuss the dangers of GMO foods. There’s nothing wrong with the author “promoting an organic, GMO-stance.” Everyone could benefit from eating healthier and making wiser choices with respect to their diets.


Joe January 30, 2016 at 11:19 am

Still trying to make the transition but am not a fan of the store bought alternatives to dairy.. especially the cheeses.. my biggest non vegan addiction. And am going to have to invest in a blender as am house sharing and other sharers are moving out n taking only blender with them. Also, finding any fridge space to store anything is a mission, let alone somewhere to store nut/oat milks. :) But, I’ll find a way. :D


Goddessence February 4, 2016 at 8:08 pm

How do you do it? Almond milk separates in my tea and isn’t a good appetising look. I love a daily cup of sweet black tea with milk. I used to use soy milk but now refuse anything in a Tetra Pak and the fresh soy milk doesn’t taste nice. It overtakes the tea flavour. I use coconut in lots of other areas so don’t want to consume even more!
I only use fresh. So is that the problem?
I used to sweeten my tea with raw natural honey but gradually moved to Rice Syrup, although I’m not really happy using a refined heated ingredient. I might go back to raw local honey, but CANNOT CONSUME dairy ever again!
I became vegetarian at a young age but mistakenly thought it was ok to eat dairy because cows weren’t killed. Since becoming aware of the obscene cruel treatment of animals in the dairy industry, the thought of popping any grief stricken dairy is deeply disturbing and nauseating. I REALLY need to find a good alternative for my morning tea :-((


Christine February 29, 2016 at 4:11 pm

I am slowly transitioning to eating more vegan foods after watching Forks Over Knives. I love your recipes, too, and just bought your cookbook. (Your chocolate chip cookie dough lara bar is the best food in the world!)

Any good ways to replace the half n half for my morning coffee?


K March 7, 2016 at 3:50 am

Great article. I’m going to start transitioning my 14 month old off formula soon. Any recommendations for the best milk or mix that has the highest nutrition?


Nicanis francisco March 20, 2016 at 1:35 pm

Hi, my name is Nicanis and I’m actually trying to transition
Into vegan. I live in NYC and I was wondering if you can
Refer me to any support group you would know of.
I have no support from any of my friends or Fiance
And this is something I am truly passionate about doing.

Thank you!


Janet Colquhoun March 30, 2016 at 6:13 am

I have been vegan for 6 years..and still find that my savoury dishes have a sweet potatoes made with unsweetened soy or coconut or almond milk…any suggestions?
P S.. I love “Oh She Glows “… there a follow up book?


Angela Liddon March 30, 2016 at 6:35 pm

Hi Janet, I always use unsweetened and unflavoured almond milk, so my first suggestion would be to make sure what you’re using isn’t sneakily sweetened or flavoured with vanilla. I would also suggest trying a less sweet non-dairy milk, such as hemp milk. It has more of a grassy flavour. Mind you, I haven’t personally tried this so it could be a bust, but that would be something I would try out. And yes, there is a follow-up book! Oh She Glows Everyday is set to be released September 6, 2016, and you can already pre-order on Chapters/Indigo and Amazon. :)


C. Miller May 2, 2016 at 2:08 pm

Have you found a vegan sour cream without carrageenan? Daiya has vegan cheeses and cream cheese without carraganeen. Follow Your Heart used to have a carrageenan free version of sour cream but they no longer make it.


T. May 4, 2016 at 8:55 am

let me start by saying im not a vegan by any means, but id like to be and ive been looking into it more and more lately. anyway, i made the switch to soy milk about a year ago, then from soy to rice milk a few months ago. i never really liked the feeling dairy milk left in my mouth or in my belly. im super happy with the switch as i actually prefer the flavour of rice milk over any other milk ive tried, including dairy milk. i barely eat any red meat, if do its super processed garbage thats barely meat at all, and i only eat a bit of chicken… my main problem going vegan would be cutting out fish and cheese, tuna is my staple sandwich meat and i usually eat about 1.5 kilos of the stuff every 2 weeks. cheese i put on pretty much everything as i absolutely love it and if i do go vegan i know cheese will be the very last thing to go.


Eric D. Greene June 2, 2016 at 9:17 am

I wanted to make mention of an awesome dairy alternative – macadamia nut milk! Recently being made available now at whole foods, from Royal Hawaiian Orchards. It’s about 2x as expensive but it’s so worth it.


Angela Liddon June 2, 2016 at 2:45 pm

Thanks for sharing, Eric!


Kate webster October 19, 2016 at 1:34 pm

Which non dairy milk taste best in coffee ?


steffyc October 26, 2017 at 3:47 pm

Cashew or coconut!


Janet Crandall March 1, 2017 at 6:43 pm

Hi there – I realize this article is a few years old, but I wanted to share this for those who are fans of almond milk.

It seems that Almond Breeze (made by Blue Diamond) is a favorite. Fans of this particular brand may be interested to know that Blue Diamond recently settled a class action lawsuit for $9 million with regards to Almond Breeze and another product.

Almond Breeze is apparently made up of only 2% almonds (the industry standard is 30%), and potentially a considerable amount of carrageenan. Looks like they’ll be changing their packaging, but not the product.

You can read more here –


Caitlin February 11, 2018 at 4:34 pm

I don’t know about the 2% almonds, but I bought unsweetened original at the store today. It no longer contains carageenan.


YARA K RAMIREZ May 23, 2017 at 8:50 am

I drink Malk cashewmilk and it’s AMAZING! or I make my own.


Isabel June 17, 2017 at 10:14 pm

In my case, drinking non-dairy milk was my first step into veganism. I loved cow milk very much, and I had the habit of drinking 2-3 glasses a day since I was a kid. Over a year ago I switched to non-dairy and never switched back. Now I usually drink oat milk, and now and then I buy some soy/rice/almond milk to add variety. I also drink tea more regularly than before.

I didn’t had any problems with the change, because I really liked most of the varieties since the beginning, and it was interesting trying new ones. At first I tried soy milk for a while, but I heard a lot you shouldn’t drink soy too regularly even if its an organic brand. Almond milk is expensive here, and has a strong taste that tires me out if I drink it too often. So I went with oat milk and so far so good, and it has a high iron content, which is something I’m usually short of.

If you ever come to Spain, I recommend trying ‘horchata’, a popular summer drink here, basically tiger nut milk (the supermarket version is good, but no match for the artesanal horchata they sell in many ice cream shops, most of them along the east coast).


steffyc October 26, 2017 at 3:45 pm

I know I’m late jumping in here but I love cashew nut milk by Silk (unsweetened)


Caitlin February 11, 2018 at 4:31 pm

I would like to try going dairy less or dairy free to see if it would help my psoriasis. I have hypoglycemia and my body doesn’t tolerate added sugar (real or artificial well.) I have tried some unsweetened almond and cashew milks. I was really pleasantly surprised by cashew milk since I that is my least favorite nut to eat. What I have been unable to find substitutes for is yogurt. I eat unsweetened greek yogurt on a daily basis. Both for the protein and the probiotics. I have yet to see any non-dairy yogurt options that aren’t packed full of sweetener of some sort. I don’t have time to make my own yogurt. Any ideas?


Angela (Oh She Glows) February 12, 2018 at 8:18 am

Hey Caitlin, I can relate..I’ve been on a hunt for a great vegan high-protein, low sugar yogurt myself. I haven’t found one yet near me that I love. Maybe other readers have suggestions? I’ve heard Kite Hill is a great brand, but I don’t know how much protein it has and sweetener.


Chelsea March 8, 2018 at 8:25 pm

You forgot one kind of milk, chocolate milk. ;)


Angela (Oh She Glows) March 9, 2018 at 9:37 am

haha oh yes I did!! I do think there are plant-based versions out here now for chocolate milk too :)


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