Fancy a tea or coffee that’s sweetened with homemade condensed oat milk? You are in luck because this recipe requires three ingredients and 15 minutes of your time. The condensed oat milk is sweet, thick, rich, and perfect for any tea, coffee, milkshake, or creamy beverage. You can also use it in myriad dairy-free or vegan baking applications. Drizzle it over scones, cakes, biscotti, and more!

There are not too many (if any) non-dairy condensed milk options available for purchase. Commercially available condensed oat milks are very rare, but you can sometimes have luck with condensed coconut milk. Because they are not easy to find, we wanted to provide you with an easy homemade option. All you need is the ingredients, a blender, a saucepan, and some of your precious, valuable time.

After you blend the ingredients, strain the blended mixture through a nut milk bag, cheesecloth, or fine mesh sieve. Pour that strained liquid into a saucepan and heat slowly while whisking frequently. This step is very important because you want the mixture to thicken evenly. The frequent whisking and heat will thicken the liquid, but be mindful that this can take three to five minutes. Just be patient and remove the saucepan from the stove once it reaches your desired consistency.

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Are you an almond milk fanatic, or do you prefer oat milk? Maybe you enjoy macadamia nut milk or hemp seed milk instead. There is nothing wrong with these non-dairy milk alternatives; rather, quite the opposite, so long as you buy the unsweetened varieties with minimally processed ingredients. Better yet, if you make your own plant-based milks then you are really killing the game. We will say, though, that if you have never tried cashew milk, you are in for a treat, especially with this recipe.

Cashew milk can be quite expensive in stores, so making it at home may help you save a little money. Plus, as you know by now, making your own nut or seed milk is an incredibly easy process, especially if you have a nut milk bag. In the case of this recipe, the cashew milk offers a warm, sweet, and slightly richer flavor than your typical store bought variety. It also drinks smoother and has a creamier texture, which is great if you want to add this to your post-cleanse cup of coffee.

The great thing about this cashew milk, besides the highly addictive flavor, is its versatility. It goes great in smoothies, baked goods, energy balls/bars, cereal, or coffee. The options are truly endless and you can feel great about enjoying this cashew milk because it doesn’t contain the emulsifiers, thickening agents, added sugars, or preservatives, all of which are usually in store bought varieties. If you like this recipe and want to see more like it, drop a comment below so we know!

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A dessert doesn’t get much easier than this, folks! Put away the eggs and forget the whole milk, heavy cream, or condensed milk because this recipe is 100% vegan. It is every bit as creamy and rich as regular rice pudding, only this variation is dairy-free. It’s a comforting dessert that people used to enjoy as children, but that rice pudding you used to know probably wasn’t made with oat milk or cashew milk.

The reason that this rice pudding does not call for almond milk or soy milk is because oat milk is wonderfully creamy. If you have a gluten sensitivity, consider replacing oat milk with cashew milk, as that has a lovely, creamy consistency. If you have an aversion to store bought nut or grain milks, feel free to make your own. In fact, we have recipes for both oat milk and cashew milk in our recipe section.

Although the recipe only calls for three ingredients, you have the freedom to add more if you want to enhance or customize the flavor. Include grade A maple syrup, vanilla extract, a pinch of sea salt, raisins, or even cocoa powder. The core recipe only calls for short grain rice, oat milk, and a cinnamon stick, which you can replace with some cardamom pods, depending on your flavor preference. Garnish with a sprinkle of cinnamon or a swirl of vanilla extract to add a floral note to this lovely vegan dessert. Let us know if it compares to the real thing!

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Regular cow’s milk is a staple in many people’s diets. People consume it with their cereal, coffee, tea, smoothies, and pre-workout drinks. Although cow’s milk is a popular choice, some people can’t or choose not to drink it because of dietary restrictions, intolerances, or personal preferences. Fortunately, there are plenty of non-dairy substitutes for cow’s milk, and this article aims to highlight the best ones. 

Did you know that lactose intolerance affects about 25-40% of adults worldwide? Tens of millions of Americans are lactose intolerant, which can cause cramping, diarrhea, bloating, and gas. Surveys found that lactose intolerance is more common in American Indians, Ashkenazi Jews, Latinos, and African Americans. In fact, lactose intolerance affects 80% or more of some of those groups!

From a nutritional standpoint, many non-dairy alternatives can be very beneficial. Nut and seed milks are often rich in heart-healthy fats, but you have to make sure to read the nutrition labels. Unfortunately, plant-based milks can contain added sugars, natural flavors, and lots of preservatives. Do your best to buy unsweetened varieties, as opposed to flavored or sweetened ones. You can even make your own non-dairy milks and avoid preservatives! You just need a blender, a nut milk bag or cheesecloth, and a jar for the liquid.

Oat Milk

In its simplest form, oat milk comes from a blended mixture of oats and water. Manufacturers add gums, oils, salt, and more preservatives for a more desirable texture and flavor. Oat milk is naturally sweet and is very similar to cow’s milk, and can be used in the same way as cow’s milk. It goes great in coffee, cereal, or smoothies! Oat milk contains beta-glucan, which binds to cholesterol as it passes through the body. This can help lower LDL cholesterol, the type that’s associated with a higher risk of heart disease. 

Cashew Milk

Made from cashews and water, or cashew butter and water, cashew milk is a thicker non-dairy milk that goes great in smoothies or coffee. Cashew milk contains fewer than one-third of the calories of cow’s milk, half the fat, and way less carbohydrates. Because it has a low protein content, it may not be the best non-dairy milk substitute for people who want to increase protein intake. With only 25-50 calories per cup, though, unsweetened cashew milk is a great beverage for people who are watching their waistlines.

Almond Milk

Perhaps the most notable of plant-based milks, almond milk has a light texture and sweet, slightly nutty flavor. Just like oat milk, you can directly substitute almond milk for cow’s milk in myriad recipes. Although it contains more calories than cashew milk, almond milk is one of the lowest-calorie non-dairy milks available. Additionally, almond milk is a great source of vitamin E, a group of antioxidants that protect the body from oxidative stress. 

Macadamia Nut Milk

Macadamia nut milk has a richer, smoother, and creamier consistency than most non-dairy milks, and tastes great in recipes or on its own. It is more calorically dense than other plant-based milks, so it may not be a great option for calorie counters. Because macadamia nut milk is low in carbohydrates, it may be a great option for people with diabetes, or those who want to watch their carb intake. Macadamia nuts are also rich in monounsaturated fatty acids, which are highly beneficial for reducing blood cholesterol and blood pressure levels.

Quinoa Milk

Quinoa is an edible seed, although it’s commonly thought of as a grain because of how people use it. It is highly nutritious, gluten-free, and rich in quality protein. Although quinoa has risen to popularity as a superfood, quinoa milk is a newcomer to the non-dairy milk market. Quinoa milk exhibits a slightly nutty flavor that is a little sweet, making it great for cereal and porridge. It contains a similar number of carbs to cow’s milk, but fewer than half the calories. The nutritional profile is very well-balanced when compared to other non-dairy milks. 

Coconut Milk

Sold in cartons and cans alike, coconut milk is made from water and the white coconut meat. Coconut milk has a creamy texture and a sweet, subtle coconut flavor, especially if you buy the unsweetened varieties. Coconut milk has the lowest protein and carb content of the non-dairy milks, so it may not be great if you want to increase protein intake. However, it is a great option for keto enthusiasts because it contains medium-chain triglycerides (MCTs). These are healthy fats that may increase feelings of fullness, helping to reduce appetite and improve blood cholesterol levels.

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A lot of people see vegan dessert options and look down on them. This is a strange way to view some of the most tastiest desserts you’ll ever find. Vegan desserts often boast incredible flavor and don’t leave you feeling stuffed or bloated. You may not be able to enjoy them 100% guilt-free, but you can feel better about consuming better ingredients.

These vegan chocolate chip cookies take almost no time to come together. The recipe is very simple and makes a small batch of cookies. Simply mix all of the ingredients together in a large mixing bowl until you form cookie dough. You may need to add some more oat milk as you mix if you see that the dough is too dry. Add a tablespoon or so at a time and continue mixing until you reach your desired consistency. It should be slightly sticky to the touch. Once this happens, it’s time to cover the cookie dough and allow it to cook in the freezer or fridge.

When it comes time to bake the cookies, you may need to adjust the baking time depending on your oven. Start with the suggested baking time in the recipe instructions, but keep an eye on them after that. They may need more time, depending on your oven. Ideally, the cookies should be slightly crisp on the bottom and soft on the top. They will harden during the cooling process, but you still want that gooey, pull-apart center. Happy baking!

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There’s nothing quite like sipping on a cup of hot chocolate in the late fall and throughout winter. There is something so soothing and nostalgic about this classic, warming beverage. The only problem is that hot chocolate is incredibly rich in sugar and processed ingredients, especially if you make it from a packet. Can we even acknowledge those packets as real hot chocolate? That is up for debate, as some people hold a special place in their hearts for them. If you want some very tasty hot chocolate that isn’t a giant cup of sugar and preservatives, you clicked on the right recipe.

Make no mistake about it, this hot chocolate is incredibly chocolatey. It thickens as you let the ingredients simmer, becoming velvety and absolutely beautiful. It is very important that you do not let the liquid come to a boil. You only want to warm it to a point where the chocolate can melt. This is why you have to stir it constantly. The movement helps prevent the liquid from boiling. Additionally, if you find that the hot chocolate is too thick after it reaches a smooth consistency, you can add more of your oat milk. That step will help thin it out without altering the chocolate flavor.

Now, how you serve this depends entirely on your mood. Some people may just want to get cozy under a blanket and sip the hot chocolate as is. Others may want to add a dash of cinnamon or pumpkin pie spice. You can also go the classic route and top it with some tiny vegan marshmallows and chocolate shavings. Choose your own destiny!

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As you may know by now, inflammation is both helpful and harmful. On the one hand, inflammation is the body’s way of fighting infection, helping the body heal itself. On the other hand, inflammation that’s left unchecked can be detrimental to your overall health. In fact, chronic inflammation increases your risk of developing serious health conditions, including diabetes, heart disease, stroke, and more. 

How does inflammation reach a point where it is harmful to the body? More often than not, your diet is the culprit. Various foods and beverages contain ingredients that elevate inflammatory markers in the body. After a certain point, these inflammatory markers start to attack the different systems in the body. While sleeping enough, exercising, self-care habits, and healthy meals can counteract inflammation, it’s often difficult to recover from the damage. Fortunately, there are steps you can take, and beverages you can eliminate from your diet, that will help you lower inflammation in the body. The following drinks are pro-inflammatory and you should avoid them as much as possible. 

Soda

Some people despise soda, while others can’t get enough of it. Some people drink as many as six 12-ounce cans per day! Sodas contain lots of refined sugar, artificial sweeteners, dyes, and high fructose corn syrup, depending on the variety. Diet soda contains artificial sweeteners, which are known for increasing inflammatory markers. One study proved that excessive consumption of sugar-sweetened soda increased the risk of inflammatory diseases, including heart disease and type 2 diabetes. Additionally, a long-term study from 2013 monitored people who regularly drank artificially sweetened beverages like diet soda. The researchers of the study observed an increase in metabolic syndrome, type 2 diabetes, cardiovascular disease, and weight gain.

Alcohol

The occasional glass of wine isn’t a problem, but drinking too much daily can increase inflammation in the body. For example, a 2017 study found that excess alcohol intake leads to intestinal inflammation. It did this by altering the function and composition of gut microbiome, weakening the intestinal lining. In doing so, alcohol actually comprised the integrity of the intestines’ mucosal immunity. Compromising gut microbiome can affect the way your immune system functions. If it influences the immune system to attack the body, you may develop an autoimmune disorder. 

Energy Drinks

Similar to sodas, energy drinks also contain artificial dyes and sweeteners or high amounts of sugar. Regularly consuming lots of sugar is a surefire way to increase inflammatory markers in the body. Studies show that a high intake of refined sugar can suppress immune function and increase the risk of type 2 diabetes. Additionally, sugar-free energy drinks typically contain sucralose or aspartame, two artificial sweeteners that are inflammatory. 

Drinks With Artificial Sweeteners

As we previously mentioned, artificial sweeteners have an inflammatory effect on the body. Artificial sweeteners like aspartame actually trigger the immune system in such a way that results in an inflammatory response. The Arthritis Foundation discourages arthritis patients from consuming artificially-sweetened beverages because they can cause joint stiffness by increasing inflammation. One study found that increased intake of artificial sweeteners, especially in regards to sweetened beverages, can cause subclinical inflammation. 

Oat Milk

This is a popular dairy-free milk alternative that people incorporate into lattes, smoothies, or in a bowl with cereal. It may surprise you to learn that people who consume a lot of oat milk have blood sugar spikes soon after consumption. Even if oat milk doesn’t contain added sugar, it does contain about seven grams per cup. The reason for this is due to the enzymatic breakdown of oat starch. If you love to enjoy an oat milk latte every day, you may increase inflammatory markers in the body. Because it increases inflammation and blood sugar, you may experience a crash not too long after you consume it. If you want to enjoy dairy-free milk alternatives, consider unsweetened cashew, soy, or pea milk instead.

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You don’t have to go far to find some sort of plant-based milk these days. Rice and soy milks used to exist on dusty shelves hidden in a long-forgotten corner of a store. With a growing demand for dairy-free alternatives, though, you can easily find nut or seed milks at most grocery stores or supermarkets. If you frequent coffee shops, there are myriad non-dairy milks you can add to your coffee drinks. 

With the sheer amount of options, though, how do you know which one is right for you? Your taste buds do play a role in this decision, but so do nutritional labels. While many plant-based milks can seem more appealing and healthier than regular dairy milk, this isn’t always the case. Often times, plant-based milks contain excess sugars, preservatives, thickeners, and more, all of which detract from their health benefits.

Why Drink Plant-Based Milk?

Dairy alternatives are substitutes for regular dairy milk. Produced from a plant, nut, or other substance, non-dairy milks do not contain lactose, making them great options for lactose intolerant people. In fact, allergies or intolerances are the two primary reasons that so many plant-based milk alternatives exist. Additionally, non-dairy milks are excellent options for people following certain diets that avoid animal products. Ultimately, though, people have different reasons and needs for consuming plant-based milk alternatives. Just remember to choose the varieties that are low in added sugars and preservatives. Continue reading to learn about the best milk alternatives according to dietitians. 

Hemp Milk Is Best For Vegans

Why would one non-dairy milk be better than another for vegans? Well, hemp milk is naturally rich in protein and omega-3 fatty acids, which promote optimal brain and heart function. Most omega-3s exist in fish, which you don’t consume while adhering to a vegan diet. Hemp seeds happen to be some of the best plant-based sources of omega-3s and protein. In fact, hemp seeds are complete proteins, meaning they contain all of the essential amino acids. 

Flax Milk Is Best For Omega-3s

Although hemp seeds are excellent sources of omega-3s, flax seeds provide the most ALA omega-3 fatty acids per ounce. Omega-3s help promote optimal brain and heart function, but they may also reduce inflammation and promote immunity. Another benefit of flax milk is that it is naturally cholesterol-free. Plus, it tastes great!

Oat Milk Is Best For Fiber

It’s a fact that many people fail to consume the recommended daily amount of fiber. One thing about oat milk is that the nutritional information varies from one brand to the next. Different manufacturers use different types of oats, which can dictate the fiber and general nutritional content. Oat milk may be the closest in flavor to regular dairy milk, making it a popular non-dairy alternative. Because it is rich in fiber, oat milk may help lower cholesterol and keep you full for longer. The only thing to keep in mind is that oat milk is relatively high in sugar, calories, and carbohydrates. 

Cashew Milk Is Best For Cooking

When it comes to dairy-free cooking, certain plant-based milks do not fair well with heat or don’t provide the necessary thickness. Unsweetened cashew milk, however, offers a rich and creamy consistency, making it an excellent choice for sauces, vegan cheeses, and ice cream. Depending on the brand, cashew milk can be a bit pricier than other plant-based milks. Additionally, cashew milk is quite calorie-dense, meaning it may not be the best choice for weight-conscious people. 

Coconut Milk Is Best For Active People

Why is one plant-based milk better than another in regards to activity? Well, coconut milk is rich in potassium, an electrolyte that helps support hydration and muscle and nerve function. Potassium is also essential for people looking to naturally lower blood pressure, as it works to reduce the amount of sodium in the body. There are a couple different varieties in regards to coconut milk, full-fat and lite being the two primary options. Undiluted, full-fat coconut milk is great for curries or soup, while lite coconut milk is better for drinking. 

Almond Milk Is Best For Weight Management

In general, one cup of unsweetened almond milk contains less than 40 calories per serving, which is great for those who track what they eat. Almond milk exhibits a nutty flavor, making it ideal for baking and smoothies. Rich in vitamin A and other antioxidants, almond milk helps the body fight free radicals that can cause inflammation. The main thing to remember is to check the label before you purchase. Many almond milk varieties contain excess sugar and thickeners. MALK is an excellent brand for store bought almond milk, but you can easily make your own!

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If you cannot have nut milk and don’t want to consume dairy products, oat milk is the perfect solution. You can use oat milk in savory or sweet recipes, which is why we did not sweeten it. If you only want to drink it or use it in smoothies, you may want to add 1-2 tablespoons of agave or grade A maple syrup to naturally sweeten the oat milk.

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The non-dairy trend has grown exponentially in recent years, with almond, cashew, oat, rice, flax, coconut, pea, and other non-dairy milks lining the shelves in almost every grocery store. This isn’t to say that traditional cow’s milk is lacking in sales, but more people are realizing the health benefits of plant-based dairy alternatives. Not to mention, plant-based milks are cruelty-free and can easily be added to smoothies, tea, coffee, oatmeal, or desserts.

What Is Plant-Based Milk?

Although it is not actually milk, plant-based milk provides many of the benefits of regular cow’s milk without all the drawbacks. Plant-based milks are made by grinding nuts or oats, for example, and adding them to water. The amount of water that is added will determine the consistency of the milk. Once that happens, flavors, vitamins, and minerals are added. This is where things can get a little tricky.

While there are reputable, healthy plant-based milk brands out there, many companies add sweeteners or artificial flavors to enhance the taste. That is why it is integral to read the label to ensure that the plant-based milk you purchase is benefitting the body, not filling it with artificial ingredients. The plant-based milks that you purchase should only have a few ingredients, sea salt, water, nuts or seeds, or real 100% vanilla being the primary ones, for example. Make sure that there is no MSG or flavorings, and that they are unsweetened; that last part is key!

Plant-Based Milks vs. Dairy Milk

Most people listen to the classic marketing slogan that “milk does the body good.” Dairy milk is highly acidic, which tends to remove calcium from your bones. Plant-based milks, on the other hand, offer more calcium than dairy milk without all the acidity. Additionally, plant-based milks are much easier to digest and tend to improve the digestive process. Dairy can be difficult for the body to digest, which is why a high percentage of people are lactose intolerant or sensitive to dairy products.

If you don’t want to worry about purchasing the wrong plant-based milk, start making them yourself. The process is incredibly easy and we have some amazing recipes for you to choose from.

Oat Milk

If you cannot have nut milk and don’t want to consume dairy products, oat milk is the perfect solution. You can use oat milk in savory or sweet recipes, which is why we did not sweeten it.

Click here to make the recipe.

Raw Cashew Milk

Making nut milk is so easy! Just try this cashew milk recipe. You can drink it by itself or you can add it to smoothies for a protein boost!

Click here to make the recipe.

Raw Almond Milk

Making raw almond milk is a lot easier than it seems. A major plus is having a good blender that can effectively pulse the almonds.

Click here to make the recipe.

Raw Coconut Milk

Homemade coconut milk is acceptable to drink if you are cleansing. It goes great in smoothies and you won’t believe how easy it is to make.

Click here to make the recipe.

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