Almond milk has become the go-to nondairy staple, with sales up 250 percent over the past five years, according to a 2016 Nielsen report. Now, almond-milk alternatives are crowding supermarket shelves. Here are three uniquely creamy varieties, plus tips from Jonathan Poyourow, RD, assistant professor of culinary nutrition at Johnson & Wales University, to help you find the one that suits your tastes.
By Amy Gorin, MS, RDN
MACADAMIA MILK
This nut milk is sweet on its own, with no need for added sugars and only 50 to 60 calories per serving. It’s typically fortified with vitamins and provides about half your daily B12, a vitamin critical to nerve and blood cell health. To increase protein count, some milks contain ingredients beyond macadamia nuts and water, such as pea protein.
GOOD FOR
Curries or smoothies
MACADAMIA-MILK BERRY SMOOTHIE
Combine 1 tbsp chia seeds and ½ cup macadamia milk in a cup; set aside 10 minutes. In a blender, process milk-chia mixture, ½ cup fresh berries, and 1 tsp honey until smooth.
PISTACHIO MILK
The nuttiest-tasting of the bunch, pistachio milk has about 30 calories per serving and offers more fiber than many of its counterparts. It’s hard to find in a store, so consider blending your own (see “Make your own milk,” below).
GOOD FOR
Creamed vegetables or as stock in lentil soups
CREAMY ASPARAGUS CASSEROLE
Chop 16 asparagus spears into 2-inch pieces, then steam until just tender. In a bowl, mix 1¼ cups pistachio milk with 8 oz softened light cream cheese. Stir in asparagus. Pour mixture onto a greased 1-quart baking dish; sprinkle with 1 cup seasoned breadcrumbs. Bake at 375° until bubbly, 25 minutes.
CASHEW MILK
More buttery than nutty, cashew milk typically has between 25 and 40 calories per serving, but some brands are more concentrated, add sugar, and may contain up to 100 calories. It naturally has a small amount of iron and calcium.
GOOD FOR
Stirring into pancake or French toast batter
OLD-FASHIONED PANCAKES
In a bowl, sift 1½ cups all-purpose flour with 3½ tsp baking powder, 1 tbsp sugar, and 1 tsp salt. Make a well in the center; pour in 1¼ cups cashew milk, 1 egg, and 3 tbsp canola oil; mix until smooth. Heat an oiled pan over medium heat. Scoop ¼ cup batter into pan for each pancake; brown on both sides.
This article was first published in the print edition of Yoga Journal Singapore, which is now Yogahood Online.
