Plant drinks: 6 vegan Alternatives to cow’s milk

Whether in cereal or coffee milk, a daily companion, and in many foods contain, which takes a day.

Classically, most of the people resort to Kuhlmilch – but how it would be with a vegetable Alternative?

With a few simple hand you can prepare handles vegetable milk alternatives myself. Whether almond-, coconut, or rice milk, there is something for every taste.

1. Spelt drink

Spelt grains are first soaked, then finely ground and mixed with water. Some manufacturers put calcium, vitamins, or sweeteners (e.g. dates, agave thick juice).

Nutrients: Due to the high percentage of Gluten, the adhesive protein is achieved with the spelt drink a fine-pored foam for Latte macchiato. Even with ballast the plant milk-variant materials scores.

Taste: Without the addition of sweeteners, taste the spelt variant very getreidig and mealy – it is not as popular as other plants, drinks and more rarely on the supermarket shelves to find. Minerals and vitamins provides you.

Nutritional values per 100ml: about 42 kcal, 0.8 g protein, 1.5 g fat, 6.2 g of KH, of which 5.7 g sugar

Tip: when buying on the additional "ungesüßt" – Spelt contains naturally occurring sugars from the Fermentation.


2. Coconut drink

The flesh of the fruit is scraped and milled, the shavings are then doused with hot water, sources a while, and then the mixture is pureed and sieved.

Nutrients: Magnesium, potassium, sodium, fatty acids – all naturally in the coconut drink, which, when heated, also, foaming can.

Please do not be confused: The Asian cuisine-coconut milk is comparable with cream and contains a lot of fat.

Taste: The taste of the coconut remains in the strong water displaced coconut drink: in order For Smoothies, Cocktails, muesli and soups is fine, for coffee less.

Nutritional values per 100ml: about 20 calories, 0.1 g protein, 1 g fat, 2.7 g KH, 1.9 g sugar

Tip: coconut drink raises the level of HDL-cholesterol levels, which, in turn, the risk for atherosclerosis and heart attack reduces.

3. Almond drink

Toasted almonds are ground to flour and work well with a lot of water mixed in. After a period of rest, the milk-like consistency with a color from light cream to Beige.

Nutrients: The good ingredients such as calcium, iron, zinc and unsaturated fatty acids in the almond drink only included if they added to be.

People who bet on should prefer almonds a handful of food. For this you materials, free of potentially allergenic.

Taste: Depending on the degree of roasting tastes of the almond drink mild to intense. He is heated, he tastes in the coffee sometimes as burnt. Desserts it gives a nice nutty flavor.

Nutritional values per 100ml: approx. 36 kcal, 1.1 g protein, 2.9 g fat, 0.5 g carbohydrates, 0.5 g sugar

Tip: When thyroid function is the almond drink is not recommended, because it the uptake of Iodine hampers.

4. Rice drink

Cooked whole-grain rice is mashed, mixed with water, thoroughly filtered and fermented, then a little vegetable oil is added and emulsified. A little vanilla extract enhances the taste of rice milk.

Nutrients: White as snow – and, unfortunately, about as rich in nutrients: The protein content is negligible, and the carbohydrate content is high – which is also reflected in the number of Calories reflected.

Taste: Smells like rice, tastes like rice and is slightly sweet. And because it is so discreet, it fits in the kitchen almost all of the potato puree to the cocoa. Only when you Lather it makes no good figure.

Nutritional values per 100ml: about 50 kcal, 0.4 g protein, 1.1 g fat, 9.9 g of KH, 7.1 g sugar

Tip: Especially in the case of rice milk on organic and pay attention! Then, the arsenic load is lower.

5. Soy drink

After the beans, the Oil has been pressed, a mass is left, which gives way to the production of soy drink in water, finely mashed and then filtered.

Nutrients: Same amount of protein as cow’s milk, but a third less fat: soy drinks cut, what the ingredients are concerned, well.

Soy proteins and essential fatty acids are utilize for the body as well. Phytochemicals (saponins and flavonoids) make for another Plus.

Taste: soy milk tastes pure musty, that’s why many prefer to the sweetened version. Unsweetened soy milk can be used like cow’s milk.

Nutritional values per 100ml: approx. 41 kcal, 3.6 g protein, 2.1 g fat, 2 g carbohydrates, including 0.8 g of sugar

Tip: birch pollen-Allergy sufferers should be on soy products, waive, as to the cross-Allergy with soy tend.

6. Oat drink

Best easy to make at home: oatmeal (gentle) soak in boiling water with a pinch of salt in a blender. Then in a cloth to strain can.

Nutrients: The minerals and amino acids in oats are found, stuck in the Drink, unfortunately, not more. After all, it is still in Beta-glucans, which regulate the digestion.

For oats, however, is resistant to weeds and is also sprayed in conventional agriculture.

Taste: With its subtly sweet, only slightly getreidigen taste is oat drink is perfect for coffee and Shakes. Thanks to the fiber it saturates well.

Nutritional values per 100ml: approx 39 calories, 0.6 g protein, 1.4 g fat, 6 g carbohydrates, 5.2 g sugar

Tip: Who is gluten intolerance suffers, chooses gluten-free oatmeal and makes the Drink easy.

Manu Schmickler

*The contribution of “plant drinks: 6 vegan Alternatives to cow’s milk” will be released by FitForFun. Contact with the executives here.