Dairy products, such as milk, butter, yogurt and cheese, are widely used in Indian cuisine and culture. However, some people may want to avoid dairy products for various reasons, such as lactose intolerance, veganism, allergies or health concerns. Fortunately, there are many dairy alternatives that you can make at home using plant-based ingredients. Here are some of them:
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Cashew milk: This is a creamy and mild milk made from soaked cashew nuts and water. You can soak the cashew nuts for about 4 hours and then blend them with water until smooth. You don't need to strain the mixture as cashew nuts blend very well. Cashew milk is rich in vitamins E, K and B6, as well as minerals such as copper, magnesium and phosphorus.
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Coconut milk: This is a thick and rich milk made from grated coconut and water. You can use fresh or dried coconut and blend it with hot water until smooth. You can strain the mixture using a cheesecloth or a fine sieve to get rid of the pulp. Coconut milk is high in healthy fatty acids, potassium and magnesium.
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Almond milk: This is a creamy and nutty milk made from ground almonds and water. You can soak the almonds overnight and then blend them with water until smooth. You can strain the mixture using a cheesecloth or a nut milk bag to get rid of the pulp. You can sweeten the almond milk with dates, sugar or maple syrup if you like. Almond milk is rich in vitamin E, calcium and healthy fats.
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Oat milk: This is a light and sweet milk made from rolled oats and water. You can soak the oats for about 15 minutes and then blend them with water until smooth. You can strain the mixture using a cheesecloth or a fine sieve to get rid of the pulp. Oat milk is high in fibre, iron and vitamin D.
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Soy milk: This is a high-protein and low-fat milk made from soaked soybeans and water. You can cook the soybeans until soft and then blend them with water until smooth. You can strain the mixture using a cheesecloth or a nut milk bag to get rid of the pulp. Soy milk is an excellent source of protein, calcium and iron.
These are some of the dairy alternatives that you can make at home using simple and natural ingredients. You can use these plant-based milks for drinking, cooking, baking or making other dairy products such as butter, yogurt and cheese. 🌱
Sources:
- Here Are Some Plant-Based Milk Alternatives & Their Benefits - NDTV Doctor. https://doctor.ndtv.com/nutrition/here-are-some-plant-based-milk-alternatives-their-benefits-4015974.
- Breaking into the milk market: India’s top dairy alternatives. https://www.foodnavigator-asia.com/Article/2017/05/23/Breaking-into-the-milk-market-India-s-top-dairy-alternatives.
- India Dairy Alternative Market Size, Share, Trend, Growth & Market .... https://www.techsciresearch.com/report/india-dairy-alternative-market/4084.html.
- How To Make 4 Milk Alternatives - Food.com. https://www.food.com/how-to/how-to-make-milk-alternatives-280.
- (5) Nondairy Substitutes for 7 Common Dairy Products - Healthline. https://www.healthline.com/nutrition/dairy-substitutes.