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Estimated reading time: 3 minutes Chantal Jura, Quebec, Canada Photo: by Chantal Jura Good nutrition means eating a well-balanced and varied diet of foods in as close to their natural state as possible. Alternatives to cows’ milk Whether you are lactose intolerant, allergic to cows’ milk proteins, vegan, or just do not enjoy the taste of cows’ milk, today’s grocery stores are flooded with alternatives to cows’ milk. Soy, rice and coconut milks can usually be found at the local grocery store, though, for other milk alternatives you may need to visit a specialist health food shop. Or better still, have a go at making your own. Out of all the alternative milks available on sale, soy milk is probably the most popular, and for a good reason: only soy has comparable amounts of protein to cows’ milk. For every one-cup serving, soy milk ranges from 80–140 calories with 1–5 g fat, depending on whether it is regular or light. Rice milk is primarily made from brown rice and is usually not sweetened, although flavored rice milks, such as vanilla or chocolate, are becoming more common. Unless it is enriched and fortified, rice milk is very high in carbohydrates and low in protein and nutrients. Those with a milk/soy intolerance or allergy or nut allergy may find this milk a useful alternative. Rice milk contains between 120–140 calories with 2–3g fat per a one-cup serving. Almond or hazelnut milks are an excellent addition to coffee and smoothies. Almond milk is becoming easier to find at large commercial grocers, and is often enriched with vitamin D, calcium and other nutrients. Almonds are naturally high in vitamin E, an antioxidant that protects cells from damage caused by free radicals. Almond milk contains healthy fats, but not enough protein (only one gram per cup) to be a complete substitute for cows’ or soy milk. A one-cup serving of unsweetened almond milk has about 50–60 calories with 2–3 g fat; hazelnut milk has 110–120 calories and 3–5g fat. A newer milk to the dairy-alternative category, coconut beverages are made from filtered water and coconut cream (the thick non- liquid layer that separates and rises to the top of coconut milk during processing). Some manufacturers add thickeners and emulsifiers to improve the texture. Coconut milk is low in protein but high in fat; one cup has about 5 grams. Coconut milk may still be a good alternative if you are allergic to dairy, soy, or nuts. It is low in calories (80–90 per serving, 5g fat) and out of all the milk alternatives, it has the most similar texture to cows’ milk. Some newly popular options out there are oat and hemp milks. Both are relatively high in carbohydrate and a good alternative if you are allergic to dairy, soy, or nuts. Hemp milk is high in omega-3 fatty acids, which may be beneficial to your heart. Oat milk has a small amount of soluble fiber and may help lower LDL (low-density lipoprotein) cholesterol. Oat milk has 120–130 calories and 2–3 g fat; hemp milk has 100–140 calories and 5–6 g fat per serving. Because plant-based beverages can be nutritionally incomplete, they are NOT a suitable substitute for breastmilk, formula, or cows’ milk for children under the age of two. These are two of my favorites. Hazelnut Milk Ingredients 1 cup of hazelnuts 2 cups of filtered water 2-3 pitted Medjool dates Method Place the hazelnuts in a large container, fill with water, cover loosely and leave to soak overnight. Drain the water, rinse the hazelnuts, and place them in a high- powered blender. Add the dates. Pour water into the blender and blend on the highest speed until the nuts are completely broken down. Place cheese cloth/nut bag over a colander and place on top of a large bowl. Pour the liquid over the cloth, then pull up on all ends to squeeze out as much liquid as possible. Serve straightaway or store in the refrigerator until you are ready to use for up to five days. The milk might separate a bit while it sits, just give it a quick stir or shake and it is ready. Vanilla Cinnamon Almond Milk Ingredients 1 cup raw almonds 3 cups filtered water 3 pitted Medjool dates 1 tsp vanilla extract 1⁄4teaspoon cinnamon Method Place almonds in a bowl and cover with water. Soak them overnight in the water. Rinse and drain the almonds and place in a blender along with filtered water, pitted dates, and chopped vanilla bean. Blend on highest speed for a minute or so. Place a nut milk bag over a large bowl and slowly pour the almond milk mixture into the bag. Gently squeeze the bottom of the bag to release the milk. Rinse out blender and pour the milk back in. Add the cinnamon and pinch of sea salt and blend on low to combine. Pour in to a container to store in the fridge for up to five days.
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Nema proizvoda u košarici 5 NAJBOLJIH ZAMJENA ZA MLIJEKO Zamjena za kravlje mlijeko sve je više i više. U popisu brojnih alternativnih mlijeka mi smo izdvojili 5 najboljih zamjena. Mlijeko koje kupujete u trgovinama nerijetko sadrže konzervanse i loše umjetne sastojke pa svakako preporučamo da alternativna mlijeka napravite sami. 5 jednostavnih, a vrlo zdravih zamjena za mlijeko slijedi u daljnjem tekstu. Zobeno mlijeko Zobeno mlijeko je odlična zamjena za kravlje mlijeko. Ne sadrži kolesterol i laktozu, te je izuzetno hranjivo; sadrži 15 vitamina i 10 minerala. Bogato je željezom, kalcijem, vitaminima A i C, niacinom, jodom i proteinima. Jednom šalicom zobenog mlijeka dobivamo 36% preporučene dnevne doze kalcija i 10% preporučene dnevne doze vitamina A. Zobeno mlijeko ima vrlo nizak udio masnoća, pa je dobro i za one koji paze na kilograme. Ako zobeno mlijeko želite napraviti u svojoj kuhinji, recept i savjete pročitajte u našem članku: ZOBENO MLIJEKO IZ KUĆNE RADINOSTI Bademovo mlijeko Ovo mlijeko se na tržištu pojavilo početkom devedestih godina prošlog stoljeća, ali je tek u proteklih nekoliko godina postalo popularno, jer je ljudimo trebalo vremena da saznaju za sve beneficije i zdravstvene dobrobiti koje ono ima. Bademovo mlijeko nastaje od suhih badema koji se melju sve dok ne nastane puter od njih. Ono se onda miješa s vodom i vitaminima. Bademovo mlijeko je zdrava zamjena za mlijeko, osobito za one koji ne podnose laktozu. Sadrži vlakna, kalcij, magnezij, mangan, kalij, željezo, cink, vitamina E i druge antioksidanse. Sadrži i vrlo važne omega-3 masne kiseline koje štite srce i štite od srčanih bolesti. Masti u bademovom mlijeku su nezasićene, pa je dobar izbor za osobe koje imaju srčane probleme. Jedna šalica bademovog mlijeka (250 ml) sadrži oko 1g proteina, 1 g dijetalnih vlakana, oko 2 g ugljikohidrata, 3 g masti i oko 40 kcal po porciji. Mlijeko od konoplje Bez kolesterola, a sadrži svih 10 esencijalnih aminokiselina, omega-3 masne kiseline, proteine i kalcij, ovo mlijeko postaje popularna alternativa običnom, prije svega zbog svoje visoke nutricionističke vrijednosti. U sjemenkama konoplje se može naći i lecitin koji značajno utječe na jetru i mozak. Od sjemenki konoplje možemo napraviti ukusno mlijeko vrlo jednostavno i vrlo brzo. Kako? Pročitajte u našem članku: NEPROCJENJIVO KONOPLJINO MLIJEKO Konopljine sjemenke po najpovoljnijoj cijeni nabavite putem našeg Webshopa. Samo kliknite na ovaj link: http://www.tvornicazdravehrane.com/ducan/konopljine-sjemenke/ Rižino mlijeko Ovo mlijeko se pravi i dobija od riže i to obično od smeđe riže. Jako malo sadrži kalorija i masti, i rok trajanja mu je odprilike isti kao kod kravljeg mlijeka. Kao bademovo mlijeko, i ovo ima manje proteina, sadrži svega jedan gram po čaši mlijeka. Ne sadrži gluten, kolesterol i zasićene masnoće. Prikladno je za osobe sklone alergijama i intoleranciji na hranu jer sadrži najmanje alergena. Ima visoki glikemijski indeks (GI) pa se ne preporučuje osobama koji paze na kilograme i dijabetičarima. Kokosovo mlijeko Kokosovo mlijeko dolazi iz unutrašnjosti samog kokosa. Ovo mlijeko je bogato vitaminima C, E, B1, B3, B5 i B6 te mineralima- željezo, kalcij, natrij, fosfor i magnezij. Odlično je za izradu slastica, pudinga, sladoleda i azijskih jela. Možete ga napraviti i sami tako da pomiješate 1 šalica kokosovog brašna i 3 šalice tople vode. Pustite da odstoji 1-2 sata, pa sve prebacite u blender i miksajte oko 2 minute. Po želji možete dodati vanliju ili neki drugi začin. Nakon toga procijedite mlijeko kroz gazu i ohladite ga. Do kokosovog brašna možete vrlo lako! Klikom na link našeg Webshopa Tvornica zdrave hrane:http://www.tvornicazdravehrane.com/ducan/kokosovo-brasno-500g/