one green planet
one green planet

Milk… it does a body good, or so we’ve all been told by commercials growing up. But the truth is that there is mounting evidence supporting the fact that cow’s milk simply is not the best source of calcium for humans, contrary to what the mainstream media might have you believe. In fact, dairy products have been linked to cancer of the breast, colon, and prostate cancer.

But that doesn’t mean that you have to shun milk altogether to stay healthy. You’ll find that milk can be made with just about any type of nut or seed you can think of, offering a plethora of flavors and textures to choose from. Almond milk is tantalizing when used in pudding and creamy soup recipes. Cashew milk’s ultra creamy texture makes a perfect refreshment to go along with graham crackers or cookies. And the nutty flavor of peanut milk complements pad Thai dishes and Asian sauces well.

Most plant-based milks have a high fat content though, so it’s wise not to indulge too much if you happen to be watching your waistline or for optimal digestion. However, there are a few tasty lower fat alternatives to consider that will allow you to enjoy your milk and keep your waistline in check too.

Check out these three awesome options:

Banana Milk 

Bananas are an excellent source of potassium and minerals, and they’re filling too. When blended, they create a perfect low fat alternative to cow’s milk. Just blend about a half a cup of water with each banana you use, adding more water as you see fit to get the texture you prefer. Pour your banana milk over granola to make cereal, use it to make milkshakes in your blender, and freeze it to make soft-serve ice cream!

Sweet Oat Milk

Oats are fun eaten as oatmeal for breakfast and they can be added to burgers, casseroles, and even smoothies for a boost of protein without a lot of fat. Believe it or not, oats are also easy to make milk with. You can simply blend a handful of oats with water for a quick milk fix, but for a delectably sweet outcome add a couple of dates to the mix and strain your milk with a nut milk bag or mesh strainer before using it.

Cucumber Milk

Cucumbers create milk that is naturally sweet and is light and watery in texture. It makes a great replacement for cow’s milk and nut milk in recipes, and it quenches thirst almost as much as water does. All you need to do to make cucumber milk is blend one or two cucumbers with half a cup of water and a date. To make the milk richer while maintaining a lower fat profile, replace the water with nut milk of your choice. Use cucumber milk in coffee and tea, or in place of coconut milk and water in smoothies.

Don’t be afraid to experiment and come up with your own exotic milks at home using your favorite fruits and vegetables. Add squash to your favorite nut milk to cut the fat a little, or combine juiced celery with a tasty seed milk to create a creamy base for your soup. It’s all about personal expression and experience! And don’t forget to add spices to mix things up a bit – cumin, curry, cinnamon, and even cayenne are all fun options to try.

What kind of low-fat milk alternative will you try this week?

Image Source: Essie/Flickr