The vegetable milk, which is obtained from the processing of plants, legumes and cereals, is a well-known drink since ancient times. The Egyptians, Greeks and Romans made extensive use of it, also to prepare very delicious dishes.
VEGETABLE MILK
L’alternative to cow’s milk, then, was linked to the fact that, as there were no refrigerators, animal milk was an easily perishable product. Furthermore, vegetable milk replaced oil, which was expensive and not always easy to find, for various dishes in the kitchen.
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WHAT DOES VEGETABLE MILK MEAN
Today things are very different. Vegetable milk is a useful alternative to cow’s milk (cow, sheep and goat) first and foremost for all those who have three types of problems: Lactose intolerance, high cholesterol, allergies to lactose proteins. Otherwise, plant milk is an excellent dietary variation, which responds to the need to diversify our food sources.
READ ALSO: Vegetable milk with blueberries, dates and mint, a very fresh drink
BENEFITS OF VEGETABLE MILK
Vegetable milk has very high nutritional values, and this is already a great benefit for our health. It is rich in:
- Vitamins (especially A, D, E and B12) which help the metabolism
- Simple sugars, mineral salts (calcium, iron and magnesium)
- Natural fibres
- Glucose and sucrosehas a small percentage and its caloric content is equivalent to, or lower than, that of partially skimmed milk
On the other hand, given such significant nutritional values, plant-based milk has no saturated fat and cholesterolis suitable for those suffering from food allergies, it is a product gluten free.
THE BEST VEGETABLE MILK
The best plant-based milk it’s definitely that of soy, rich in anti-inflammatory unsaturated fats that act as real artery cleaners, and in soy lecithins, the molecules that help the cardiovascular system. In general, the consumption of 47 grams of soy protein per day is enough to reduce triglycerides by more than 10 percent and total cholesterol by around 9.3 percent, thanks to the action of isoflavones. Soy milk, which has a high percentage of vitamin B1 and iron, is obtained from white soy beans and has another fundamental advantage. It has a very low sugar content, and is therefore suitable for slimming diets, for those with diabetes problems, for athletes before and after training. The flaw of soy milk is its taste, which is not very pleasant, which can be less than acceptable compared to cow’s milk.
TO KNOW MORE: Golden milk, to live longer. Recipe and benefits of golden milk. It is prepared with turmeric, and sweetened with honey
THE MOST PROTEIN VEGETABLE MILK
At the top of this category appears the coconut milk, with a protein content no less than cow’s milk. It is also the richest vegetable milk in fibre, and with these characteristics it is able to fill you up very quickly. It is no coincidence that it is often used in weight loss diets, also to take full advantage of its very pleasant flavour. There are two defects: it contains saturated fats and it is a rather expensive vegetable milk.
VEGETABLE MILK WITHOUT SUGAR
There are two favorites among nutritionists: the oat milk and the almond milk. In the first case, as with rice milk, it is a product that is easy to digest, light and with seeds rich in beta-glucans, substances that reduce cholesterol and bile acids. It has vitamin E, folic acid and low allergenicity. Flaws: a low protein intake and a flavor that is certainly not among the most pleasant, given that it derives from a cereal. Almond milk, on the other hand, has an exquisite flavour, is truly complete in terms of nutritional values, contains a lot of calcium compared to other vegetable drinks, and is very good for the heart and brain. The real flaw is in the certainty of the ingredients: if almonds are scarce in the preparation, and this happens frequently, sugars abound, while the price remains high. Therefore, choose a brand you know (the best are of Sicilian and Calabrian origin) and check the proportion of almonds and sugars on the label.
VEGETABLE MILK WITH FEWER CALORIES
The rice milk it is the one with the least fat in the vegetable milk catalogue. Compared to soy milk it has more fibers, vitamins AB and D And mineral saltsFurthermore, it does not contain gluten and this makes it precious for celiacs. The flavor is sweet and delicate, and for this reason rice milk is widely used in cooking, especially in the preparation of desserts. Contraindication: it contains various sugars and is therefore not suitable for those suffering from hyperglycemia or diabetes.
HOW TO MAKE VEGETABLE MILK AT HOME
All types of plant-based milk are commercially available. But you can also prepare them at home. Here, for example, is the recipe simpler for the oat milk and of rice.
Ingredients (for 1 liter of milk)
- 90 grams of oat or rice flakes
- 1 liter of water
Preparation
- The oat or rice flakes should be soaked in a container of 1 liter of cold water.
- Then cover with a cloth, put in the refrigerator and leave them overnight.
- Use an immersion blender to make the mixture homogeneous and transfer to a jug.
- Filter the liquid through a sieve.
- Transfer the freshly prepared milk into a bottle and place in the refrigerator. Where you can keep it for no more than 2-3 days.
HOW TO USE VEGETABLE MILK IN COOKING
The you use vegetable milk in cooking they are multiple. Among the most frequent, we point out and suggest:
- The rice milk for donuts, cakes, sweet and savory muffins. But also as a base for creams and desserts.
- The coconut milk to garnish desserts and ice creams, to prepare exotic dishes and also to make vegetable cream.
- The almond milk to prepare vegan sauces and cheeses.
- The soya milk for the mayonnaise and bechamel, for the tofu and vegan ricotta. If you combine it with a vegetable cream, you can make an exquisite custard.
TO FIND OUT MOREÚ: Vegetable butter, the recipe for preparing it at home with cashews and almonds (Video)
HOW TO SWEETEN VEGETABLE MILK
As we have seen, some types of plant-based milk do not have a particularly pleasant taste. You can avoid the inconvenience by trying to sweeten them. Just add it to the blender fresh fruit (seasonal and sugary), rehydrated dried fruit (in particular dates, figs and plums), syrups (maple, agave, stevia), Brown sugar.
HOW TO STORE VEGETABLE MILK
The vegetable milk, once bottled (if homemade) and opened (if purchased), should be placed in the refrigerator where it can remain for 3-4 days. Not more. At room temperature the microorganisms are much more active and therefore the milk deteriorates in a few hours. When it’s time to take it out of the fridge and use italways remember to shake itstill in the bottlebefore consuming it: vegetable milk, in fact, tends to separate.
VEGETABLE MILK FOR CHILDREN AND NEWBORNS
Also children hey newborns can benefit from the nutritional values of plant-based milk. In particular, they may like both soy milk and almond milk. In general, however, keep two factors in mind. Newborns, as long as possible, must be nourished by their mother’s milk: they will benefit from it for their entire life. The packs of vegetable milk on the market are not suitable for newborns, so if you really want them to try it, get busy with a homemade vegetable milk.
OUR RECIPES WITH VEGETABLE MILK:
- Vegan chocolate cake, the recipe with courgettes and vegetable milk
- The hot chocolate recipe prepared with vegetable milk
- How to prepare vegan yogurt at home: the recipe with oat milk and the one with apples