Milk Alternatives and a Delicious Carrot Almond Soup Recipe

A glass of cold milk with an oatmeal cookie is a slice of nostalgia that many enjoy.  But what milk alternatives do you have if your body doesn’t love cow’s milk?

Cow’s milk is rich in protein, vitamins & minerals and if you choose the non-fat variety, the issue of saturated fat is a non-issue. Many Americans are lactose intolerant to dairy products, leaving them with stomach aches and digestive issues if they indulge. Here are some alternatives:

  • Soy milk: offers a similar nutritional profile to cow’s milk with a a decent amount of protein, calcium plus vitamins A & D. Some people choose to stay away from soy products and may even exhibit allergy symptoms to it.
  • Rice milk: is cholesterol, fat and lactose free. It offers a small amount of protein.  It has a sweet profile to it but consumers rarely have a allergic reaction to it.
  • Hemp milk: is newer on the scene but is a good alternative if you ahve allergies to soy, milk, nuts or grains.  It is made from hemp seeds and has a decent amount of protein.
  • Almond milk: is made from a blend of nuts and water. It does not contain a lot of protein so look for brands that are fortified.  Obviously, almond milk is not a good choice for those with nut allergies.
  • Coconut milk: is made from the grated meant of fresh coconuts.  It’s more often used in soups, dips and sauces rather than being drank from a glass.

Neil Zevnick, a regular contributor to the Huffington Post, came up with this recipe:

Carrot Almond Soup

serves 4

  • 5 large, organic carrots, peeled and cut into 1″ pieces
  • 1 quart organic vegetable broth
  • 1 tsp minced fresh ginger
  • White part of 2 scallions, chopped
  • 1 cup plain almond milk
  • salt & pepper to taste

Place carrots, broth, ginger & scallions into a large sauce pan. Bring to a boil, then reduce heat to a vigorous simmer. Cook until carrots are tender but not mushy, about 20 minutes.

Remove from heat.  Puree in batches in a blender (with the steam spout opened) and return to pot.  Stir in almond milk and keep warm, but don’t boil.

Per serving: 69 calories, 1 gram protein, 1 gram total fat, 14g carbs, 4g fiber, 8g sugar, 240 mg sodium


Remember: when choosing a variety of milk, red the ingredient list to look for additional sugars or salts that may be added.

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