Milkin‘ It

One of the hardest foods to give up on a vegan diet is cold, rich, creamy milk. Unfortunately, packaged nondairy milks often contain vegetable oils, soy, synthetic vitamins, or carrageenan, a seaweed-derived thickener that’s been implicated in gut irritation and inflammation. The solution: DIY dairy-free milks made from nuts, seeds, grains, and even fruit. Try these fast, simple swaps for cow’s milk:

Instant Cashew Milk
Makes about 4 cups
Using cashew butter eliminates the need for soaking nuts and straining milk. Adjust the quantity of cashew butter to desired thickness.

1. Combine all ingredients in high-speed blender, and purée until smooth and creamy.
2. Serve immediately, or chill for several hours.

per cup: 280cal; 8g pro; 24g total fat (5g sat fat); 13g carb; 0mg chol; 190mg sod; 1g fiber; 2g sugars

Banana-Hemp Milk
Makes about 4 cups
This sweet and rich milk is easy to make-no straining required. It’s high in potassium, and hemp seeds add healthy fats and extra protein. Use it in baked goods, on oatmeal, or as a base for smoothies.

1. Combine bananas, water, and hemp seeds in high-speed blender, and process until smooth.
2. Serve immediately, or chill for several hours.

per cup: 150cal; 4g pro; 5g total fat (0g sat fat); 25g carb; 0mg chol; 0mg sod; 3g fiber; 13g sugars

Oat Milk
Makes about 4 cups
This fast, easy-to-make milk has a mild, slightly sweet flavor and is an ideal milk substitute if you have nut allergies. Oats don’t contain gluten, but may be contaminated by gluten from processing facilities, so look for gluten-free oats if you’re sensitive.

1. Combine oats with water (enough to cover) in bowl, and let stand 30 minutes. Drain and rinse with fresh water.
2. Transfer soaked oats to high-speed blender, and add 3 cups filtered water. Process until smooth and creamy. Strain through cheesecloth or nut milk bag into glass jar, squeezing oats to fully extract milk.
3. Serve immediately, or chill several hours before serving.

per cup: 140cal; 6g pro; 3g total fat (1g sat fat); 27g carb; 0mg chol; 0mg sod; 4g fiber; 0g sugars

Vanilla Almond Milk
Makes about 4 cups
This more traditional method yields a smooth, white milk with the consistency of low-fat milk. Dates and vanilla add flavor and sweetness-leave them out if you need something more savory.

1. Rinse and drain almonds.
2. Combine with cold water (enough to cover by 2 inches) in clean glass jar, and soak 8 hours, or overnight. If soaking more than 8 hours, refrigerate during soaking. After almonds have soaked, drain and discard water, and rinse almonds.
3. Combine almonds with cold, filtered water and dates in high-speed blender, and blend until almonds are finely ground and mixture resembles thick milk. Strain through cheesecloth or nut milk bag into glass jar, squeezing almond pulp to fully extract milk. (Keep pulp and add to baked goods or muffins.)

3. Stir in vanilla extract, and serve immediately, or chill for several hours.

per cup: 220cal; 7g pro; 15g total fat (1g sat fat); 14g carb; 0mg chol; 0mg sod; 5g fiber; 9g sugars