No Mooo Milk!

A lot of people who are diagnosed with Celiac disease discover that they are also lactose intolerant. Whether you follow a lactose-free diet as a result of Celiac disease, a vegan diet or plain ol’ intolerance to dairy, this one is for you! Here’s the lowdown on the non-dairy milk alternatives out there.

Almond Milk 


Almond milk contains ground almonds and water. That’s it! It’s a healthy alternative to cow’s milk, and contains more vitamins and minerals than soy and rice milks. It has a naturally sweet taste. You can also get it flavored with vanilla or chocolate – which really does taste like regular chocolate milk!

Almond milk does not contain soy, so it’s good for those who suffer from soy allergies. Because almond milk doesn’t contain casein, a milk protein that’s chemically similar to gluten, almond milk is great for those who suffer from gluten allergies.

You can make almond milk yourself at home, and it will have the same nutritional value as the almond milk available commercially. Almond milk is one of the most nutritious milk substitutes available; it contains omega-3 fatty acids and is high in protein.

Hemp Milk


Nope, it’s not that kind of hemp! The only high you’ll get here is from a healthy body – aside from being vegan and gluten free, hemp milk contains 10 essential amino acids, which makes it a great source of protein. It also includes Omega 3, Omega 6, Vitamin A, Vitamin B, Vitamin D, Vitamin B12, Iron, Potassium and Zero Cholesterol and has anti-inflammatory qualities, which can mean a stronger heart and healthy hair and skin.

Soy Milk


Soy contains protein, isoflavones, and fiber and is an excellent source of dietary protein, including all essential amino acids. Soy milk has been known to promote weight loss, prevent osteoporosis and some cancers and even strengthen blood vessels! (if you have a soy allergy, don’t worry, just stick with the almond or hemp milks, they have tons of good-for-you stuff!)

These milks are available in most supermarkets and places like Trader Joe’s and Whole Foods. Try them in your next breakfast bowl!

For all you DYI-ers out there, here’s an easy recipe for your own homemade nut milks:

Basic Nut Milk:


  • 1 cup nuts or seeds
  • 4 cups water


For a creamier texture, soak the nuts or seeds overnight, strain and rinse.

Blend nuts or seeds with water in a high-speed blender until smooth.

Strain through a cheesecloth and store in an airtight container. Refrigerate for up to 5 days – and remember to shake well before drinking.

You can add vanilla extract to make it a bit sweeter – or toss in a tablespoon of cocoa powder for a chocolate milk version!

Can your kids tell the difference between dairy choco milk and a non-dairy version? Try a side-by-side blind taste test and share the results below!


Photo credit: FanshareBabbleShutterstock
Gourmet Dad
  • Jun Alapag

    …and no more bad Coke-Cola or other beverages soft drinks except for water and if possible, halo halo filipino drink. now, that taste great for me and last but not least, ice coffee if any one don’t even mind? which is good me to drink.

  • Dean McDermott

    Iced coffee is great for hot summer days!