A selection of alternative milks. |
My favorite alternative milk is almond (almendra), for its nutty flavor in coffee, in desserts, in savory dishes. Soy (soja) milk, especially when it’s been frothed, barista style, has the mouth-feel of dairy milk. Oat (avena) milk has a lovely sweetness even though it has no added sugar. Rice (arroz) milk, in spite of having the highest number of calories, seems thin and bland, like skimmed milk. Coconut (coco) “milk” makes me think of piña colada and Thai curry but, nevertheless, is delicious in coffee.
In Spain these plant-based, non-dairy products are not labelled “leche.” Rather they are denominated as “bebidas,” beverages. All are sin azucar—no sugar added. They vary quite a bit in calories, protein content, and fats. Some are fortified with calcium and vitamins and may have emulsifiers and stabilizers. Besides the ones mentioned, I have also found “milk” made from rye (centeno),” peas (guisante), cashew (anacardo), and quinoa but have not sampled them.
I began experimenting with alternatives to dairy milk during a month-long “elimination diet” (more about that here). My digestive problems disappeared during the diet, so I’ve avoided returning to my usual consumption of dairy foods. Maybe I’m lactose intolerant or maybe I’m not. But I feel better without the morning yogurt, snacking cheeses, or cow’s milk in my coffee.
Alternative milks have other advantages. According to reports from the NIH (U.S. National Institutes of Health), plant-based milks are more environmentally friendly than cow’s milk. They generate roughly one-third or less of the greenhouse gas emissions of cow’s milk, and—with the exception of almond milk—they use considerably less water.
I’m pleased that several cafés in the pueblo now offer one or two alternative milks for my morning café con leche. At home I use whichever "milk" carton is currently open. Here are other ways I’ve incorporated alt-milk in my cooking.
Another twist on gazpacho--this one is made with cucumbers and almond milk, although any of the alternative milks could be used for this recipe. Yogurt is an optional ingredient--look for soy yogurt if desired.
See the recipe for Cucumber Gazpacho.
Use thin coconut milk as broth for this Thai-style fish or chicken soup. There's more information about the difference between thin and thick coconut milk in the recipe for the soup below.
This savory timbale is made with zucchini, spinach, and soy or other alternative milk instead of dairy milk. Although there are non-dairy cheeses, I used diced potatoes to replace cheese. See the recipe here.
Make this recipe for Creamy Rice Pudding, substituting rice milk for dairy milk. Or, go a little crazy and use almond milk or oat milk! The recipe is here.
A sumptuous pudding with mango, ginger, and coconut milk. This recipe uses thick coconut milk from a can. It's every bit as rich as cream. The recipe is below.
Thai Fish Soup in Coconut Milk
Sopa de Pescado con Coco
Thin coconut milk is commercialized in cartons, usually shelved near the dairy milk. It’s only about 22 percent coconut. The rest is water. Thick coconut milk, a mix of thin coconut milk and coconut cream, has much less water, may be from 60 to 90 percent coconut. It’s usually sold in cans and placed with Asian ingredients.
Use any type of fish fillets for this recipe. The soup can also be made with diced chicken.
For the spice blend, use jarred Thai curry paste or make a paste by blending ginger, garlic, shallots, black pepper, chiles, turmeric, and fish sauce (naam pla).
4 cups thin coconut milk
Curry paste or spice blend
2 cups fish cut in 1-inch cubes
Vegetables such as snow peas or broccoli florets
Shrimp (optional)
Cooked rice, to serve
Lime or lemon to serve
Chopped cilantro to garnish
Red chile to garnish
Combine 1 cup of the coconut milk with the curry paste or spice blend and mix until smooth. Whisk in the remaining coconut milk. Bring to a boil, reduce the heat to medium, and add the fish and any vegetables. Cook until the fish is done, about 5 minutes. Add shrimp if desired. Serve the soup with rice and lime or lemon wedges. Garnish with cilantro and chile.
Mango-Coconut Mousse
Pudín de Mango y Coco
All of the alternative milks are plant-based. However this recipe uses gelatine, which is an animal product. For a vegan diet it could be made with agar-agar or cornstarch as thickener.
Makes 4 to 6 servings.
¼ teaspoon cold water
3 teaspoons unflavored gelatin powder
½ teaspoon minced fresh ginger root
1 ½ cups thick coconut milk (canned)
1 ½ cups chopped mango (1 large mango)
2 tablespoons lemon juice
Sugar or sweetener to taste
Toasted coconut to garnish
Combine the water and gelatin in a small bowl and let sit 5 minutes.
Place the ginger and ½ cup of the coconut milk in a saucepan. Bring to a boil, reduce heat and simmer 1 minute. Remove the pan from the heat and stir in the gelatin until completely dissolved.
In a food processor puree the remaining coconut milk with the mango and lemon juice. Add the gelatin mixture from the pan and blend. Add sugar or sweetener if desired. (Very sweet mango may not need sweetening.)
Pour into a bowl, cover and refrigerate 3 hours until the mixture is very thick. Remove the bowl from the fridge. Use a chilled beater to whip the mixture until fluffy. Spoon it into 4 to 6 dessert cups. Chill the mousse at least 4 hours. Serve garnished with toasted coconut.
Toast shredded coconut. |
(To toast coconut: Place unsweetened grated or shredded coconut in a heavy pan over medium-high heat. Stir frequently until it is golden-brown. Cool before storing in an air-tight container.)