Milk: pros and consAn excellent source of protein.
• Contains calcium, which is essential for strong bones. Calcium from milk is well absorbed, because it comes complete with vitamin D and lactose.
• Milk contains magnesium, phosphorus, vitamins A, D and B12.
• Is a product of animal origin and, accordingly, contains cholesterol and saturated fat.
Often causes allergies.
• Many adults do not produce the enzymes needed to metabolize the milk sugar lactose. Lactose intolerance causes digestive problems.
• May contain antibiotics and hormones used to treat cows.
Lactose intolerance, or the inability to digest lactose, is one of the most common types of food intolerances. It is caused by a deficiency of the enzymatic lactase. Without it, undigested lactose causes bloating, colic, gas and diarrhea within hours of eating food containing lactose.
Many dairy products, such as milk, yogurt and fresh cheese, as well as foods and drinks made from them, contain lactose, but aged cheese, butter, and sour cream contain very little of it. Even if you are lactose intolerant, you can afford delicious and healthy smoothies with lactose-free ingredients.
WHAT TO REPLACE MILK IF LACTOSE Intolerance?Lactose free milk Most supermarkets sell lactose-free milk, which is a good, albeit slightly more expensive, option for people with lactose intolerance and those looking to make lactose-free meals and drinks. The nutritional value of such milk is no different from ordinary milk. Lactose-free milk can replace regular cow's milk in smoothie recipes. Add your favorite fruits, blend everything in a blender and sip on healthy smoothies.
Goat milk much healthier than cow. Goat milk has its pros and cons. It differs from cow in the composition of proteins and fats. Fats from goat milk are slightly easier to digest. Due to the difference in the structure of proteins, allergies are less common in goat's milk. Richer than goat's milk and calcium. But it contains very little iron and folic acid. Therefore, too active hobby for this product is fraught with anemia, especially in young children. In addition, it must be remembered that goats are prone to a dangerous disease called brucellosis. Therefore, boiling goat milk is mandatory.
Yogurt Although yogurt contains a small amount of lactose, it is much less than that found in cow's milk. Yogurt contains special bacteria that ferment milk, and these bacteria feed on lactose themselves. Most milk-intolerant people can drink yogurt. Try to include some yogurt in your diet and watch your reaction. If you cannot consume the yogurt that is sold in stores, try making it yourself, increasing the fermentation period to 24 hours - this time is enough for the bacteria to consume all the lactose, and you have a product that contains almost no it. Use yogurt and fruit to make homemade smoothies.
Coconut milk 
If you have severe lactose intolerance or prefer to avoid dairy products, coconut milk may be a good alternative for you. Use it to make lactose-free smoothies.If you have a sensitive stomach, remember that some manufacturers' canned milk contains guar gum or other stabilizers and emulsifiers that cause symptoms similar to food intolerances. Try to choose canned food that contains only water and coconut. Coconut milk is richer, thicker and fatter than cow's milk. It can be diluted with water to the desired consistency.
Preparation: 1 cup unsweetened shredded coconut + 2 cups water. Soak the coconut in water, beat with a blender with water, strain.
Liquid splashes inside each coconut - but this is not milk, but coconut water. Tasty, vitamin-rich, suitable for cooking and refreshing in the heat. Coconut milk is made from the pulp of coconut - it is crushed, for example, grated, mixed with water, and then squeezed. The consistency depends on the proportions - the less water, the thicker the drink. Thick is used for making sauces and desserts, liquid - for soups.
Coconut milk is quite high in calories - up to 17% fat, it contains many B vitamins. Ayurvedic tradition suggests that the drink helps with dehydration, loss of strength and skin diseases. It can be drunk for stomach problems - recent studies have shown that coconuts also have a weak antibacterial effect.
Almond milk In addition to being lactose-free at all, almond milk will add a nutty flavor to your smoothies. They can replace cow's milk. Choose unscented and sugarless almond milk. Read the composition of the product, it should not contain ingredients such as gum and thickeners that cause food intolerances in people with gastrointestinal problems. Soy milk, rice milk, and other alternatives can also be used to make lactose-free smoothies.
Almond milk: 5 tbsp l. ground almonds + 1 cup water + 1 tsp. honey
Whisk with a blender with water until smooth, then add honey.
Almonds have very thick skins, peel them first. To do this, pour boiling water over the almonds for a short time, the crust then easily leaves, and clean it with your hands
The main feature of almond milk is that it contains a lot of protein and calcium. From this point of view, it is almost like a cow! It also contains magnesium, potassium, vitamins A, E, B6. Why drink. The combination of magnesium + calcium + vitamin B6 is the ideal formula for strengthening bones. A glass of almond milk covers a third of a person's daily calcium requirement. Vitamins A and E protect the skin from ultraviolet radiation, in addition, they are well-known antioxidants that rejuvenate the body as a whole. Potassium is needed so that the heart beats evenly and the nerves are not naughty.
Almond milk is used to prepare smoothies, cocktails, desserts, soups. True, the recipe often requires the use of roasted almonds. So it, of course, tastes better, but, alas, less benefit. Raw foodists, perhaps, are right in some ways.
Cashew milk1/2 cup cashews + 1 cup water + 1 tsp honey
Grind to the level of a paste, beat with a blender with water until smooth, then add honey and vanilla, always strain, use the cake as nut flour for baking.
Nut milk1/2 cup nuts + 1 cup liquid
Soak overnight, beat with a blender until a paste, add liquid to achieve the desired consistency
Sunflower milk1 cup sunflower seeds + 3 and 1/2 cups water
Soak overnight. Whisk until milk is formed. Strain.
Sesame milk1 cup sesame seeds + 1 and 3/8 cups water
Grind and refrigerate. Use as soon as possible
Rice milk1 cup cooked brown rice + 1–3 cups water
Whisk with a blender until smooth. Use as a milk substitute in baked goods.
Milk made from nuts or seeds1 cup of any nuts or seeds (sesame, sunflower) soaked overnight
2 cups of water
1 tbsp. a spoonful of honey or 2-3 dates (pitted)
1/4 teaspoon salt (optional)
Mix all the ingredients in a mixer. Strain through cheesecloth or sieve. Pour into a jar.
Pine nut milkThis milk (also called "lean milk" or nut cream) is prepared according to the following recipe. In a wooden mortar, rub the peeled cedar seeds with a wooden pestle, gradually adding water to make a gruel, and pour it into the pots. Then in the oven (or oven) bring this mixture to a boil. Drain and cork. Use as a potent restorative effective remedy in the treatment of tuberculosis, kidney and bladder diseases
Soy milkSoybeans are soaked, crushed, heated, and then passed through a filter. Cheap, affordable and most popular substitute for traditional milk. The taste, of course, is specific, but the nutritional properties are very similar. Protein, though vegetable, and iron - more than in cow, less fat, no cholesterol and lactose at all. Of the shortcomings - little calcium and B vitamins, especially B12.
Soy milk is sold in packets or in powder form, often fortified with vitamins and minerals. There are "improved options" - with chocolate, vanilla, syrups or spices. Stored in glass bottles for a week, in plastic bottles - 2 days. Choose packages labeled "Non-GMO".
Rice milkRice milk is usually made from brown rice, less often from white, refined rice. The taste is delicate, sweetish - natural sweetness appears during fermentation, when carbohydrates are broken down into simple sugars.
Compared to cow's milk, rice milk contains a lot of carbohydrates, B vitamins and a certain amount of fiber. It is low-fat, the most hypoallergenic of all milk replacers. There are also disadvantages - a lack of protein and calcium.
The Chinese and Japanese have been drinking rice milk for thousands of years, according to tradition. Europeans drink it out of curiosity, in the wake of interest in oriental cuisine, plus in cases of reaction to cow's milk. This drink, due to the content of fiber and carbohydrates, saturates well and improves digestion. It is drunk both by itself and added to desserts.
Grain milk (regular and fat-free).
For the preparation of grain milk are used
cereals... Is in good demand
oat milk... For its preparation, oats are pounded, then water and pea flour are added. If you drink one glass of oat milk, then about ten percent will cover the body's daily need for plant fibers. A big plus of such milk is that it contains very little fat.
Vegetable milkAlmost unknown vegetable milk from several types of cereals -
triticale, amaranth, spelled, rye, wheat and barley... It requires a lot of patience to prepare, although it is considered the most valuable of all plant-based milk, and it is worth spending more time for it. As with any product, the picture is complex with herbal substitutes for real milk. Part of the problem is that the plants used to make it must be grown in ecologically clean areas. And today there are fewer and fewer of them. In addition, some scientists believe that children should not eat soy milk, for example.
But let's pay attention to the words from the "Great Medical Encyclopedia": "Vegetable milk (except for coconut) is widely used in confectionery and biscuit industries (in the manufacture of sweets, fillings, chocolate, toffee, toffee, and others). Vegetable milk is used as an independent drink, as well as with tea, coffee; vegetable purees, semolina and other cereals are prepared on it; you can use vegetable milk for whitening vegetarian dishes, for example, cabbage soup, borscht and others, for pouring over fried potatoes, for making gravies and sauces for main courses, and so on. "
Salvation in beans In the plant world, the record holders for protein content are
legumes... The legume family is huge.In addition to the usual
yellow peas and white beans, there are dozens of varieties of lentils, chickpeas, mung bean, dolichos, adzuki, green beans and asparagus. By the way, peanuts are also from the legume family.... The widest field for experiments is provided by lentils (especially since some of its varieties contain up to 35% protein). Small red lentils boil down quickly and can be the basis for puree soup; large green, when boiled, retains its shape and looks great in soup and salads; fine black has a nutty flavor and goes well with vegetables. Most types of lentils do not need pre-soaking, but they take a long time to cook. To cook a soft lentil "porridge" for a side dish, boil 3 parts water and add 1 part rinsed lentils. Cook over low heat for 30-40 minutes until the water has completely evaporated. Salt at the end of cooking.
Milk ... maybe not bird'sOf
hempfor example, you get an excellent drink. It has no narcotic effect, but it contains an excess of Omega-3 and Omega-6 unsaturated acids, there are valuable trace elements like magnesium, 10 essential amino acids, and hemp proteins are absorbed better than soy proteins.
Milk from
sesame - an excellent source of calcium.
IN
poppy milk calcium even more.
Pumpkin seeds They easily turn into a nutritious substance that supplies the body with iron, calcium, zinc and magnesium, which has the most beneficial effect on the ability to think and not get sick even in the midst of a flu epidemic.
Oatmeal milk - made from flakes, or better whole unrefined grains of oats - is a source of valuable dietary fiber that removes "bad" cholesterol from the body.
The general principle for preparing vegetable milk is simple. Nuts and seeds are washed, soaked for several hours, crushed and mixed with water in a blender in a 1: 3 ratio. Then squeeze the mass. You can add something interesting to the drink: spices, fruits, sweeteners, syrups, poppy seeds, coconut flakes, rose water - in short, anything that matches your ideas of beauty.
To facilitate the preparation of milk from various grains, seeds, cereals and other products, it is convenient to use devices that can immediately cook the milk ready-made, hot and then whisk it until a milk suspension, which will make it easier to separate the milk itself (liquid) from the cake (remnants of seeds, peels and others.
Cooking in Oursson processorMulticooker-blenders (soy cow)You can also see there
cooking recipes almond, coconut, poppy, sesame and other types of homemade milk, instead of natural cow's milk.
