No matter what drink or dish you’re making, there are many fresh milk alternatives for you!
Fresh milk serves so many purposes in the kitchen. Aside from giving you the nutrients you need, it also takes your cooking to the next level. It is especially important in baking recipes for flavor and texture.
Nevertheless, fresh milk is not for everyone. For instance, vegans and those with lactose intolerance cannot drink or use fresh milk for their diet. Or you may just want to spice up your milk options.
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It’s good that there are dairy and non-dairy fresh milk alternatives you can try for your favorite recipes. Now, you can enjoy recipes with milk without actually using fresh milk!
What is fresh milk?
Fun fact: fresh milk isn’t actually a specific and single type of milk. Instead, it comes in different varieties like regular, low-fat, and flavored milk. Compared to powdered milk, fresh milk has a more potent flavor.
Fresh milk has a mildly sweet flavor and a smooth and runny consistency. Aside from the quality it gives to recipes, it also has multiple purposes in your diet and in the kitchen.
- You can drink it in the morning or at night.
- It’s a common ingredient in baking recipes.
- Add it to milkshakes and smoothies for a creamy texture.
- Mix it into baby food for the baby to enjoy.
- Fresh milk also goes with drinks like coffee.
- Pour it into your oats, granola, or cereal.
Not only is fresh milk especially useful in the kitchen, but it also has numerous nutrients to offer. I’m sure the health benefits of fresh milk can change you in many ways.
These are the nutrients you can get from one cup of milk:
| Nutrient | Amount |
| Calories | 152 |
| Protein | 8.14 grams |
| Carbohydrates | 12 grams |
| Sodium | 95 milligrams |
| Calcium | 307 milligrams |
| Protein | 8 grams |
| Fat | 4.6 grams |
| Energy | 146 kcal |
| Potassium | 348 milligrams |
| Phosphorus | 222 milligrams |
Just like any other food, there are pros and cons to drinking or using fresh milk for your recipes.
Pros and Cons of Fresh Milk
What good and bad effects can you experience with fresh milk in your diet? Let’s find out!
Pros
- According to Better Health, drinking fresh milk can protect you from heart problems like stroke.
- The calcium from milk strengthens your bones and joints.
- Fresh milk is also associated with lower blood pressure levels.
- With milk in your diet, you will be at a lower risk for obesity.
- It can also relieve you from stress and anxiety.
- Drinking milk is a good way of boosting your immunity.
- You can drink it after a workout to relax your muscles.
- Feel energized with milk in your diet.
Since milk is a top source of saturated fat, it still has its negative effects.
- Drinking too much milk can put women at a higher risk of bone fractures.
- Healthline shared that milk can trigger acne in teenagers.
- 5% of children have a milk allergy that can cause mild to serious reactions.
- Excessive milk drinking can cause weight gain.
- The hormones in milk can affect growth and estrogen hormones.
- A high intake of milk can also lead to ovarian cancer.
Healthshots suggests drinking three cups of milk every day for people over the age of nine. If you want to try something new, there are fresh milk alternatives for your diet and recipes!
Fresh Milk Alternatives
Whether you want dairy or non-dairy fresh milk alternatives, there’s a perfect milk substitute for you.
Dairy Milk Alternatives
Let’s start with dairy-based milk alternatives:
Heavy cream
Have you used heavy cream before? It is actually the fat that sits on top of the fresh milk. After homogenizing it, heavy cream can have only up to 40% fat!
Since it’s derived from milk, you can expect that heavy cream will have a creamy and milky flavor. It has a rich and thick texture that may remind you of whipped cream.
Like other milk substitutes, heavy cream is a good source of nutrients like calcium, Vitamin A, and vitamin D. It can give you energy and support weight loss.
Wilton suggests using heavy cream as a milk alternative by diluting it in water. It is usually a key ingredient in making scones, creamy soups, ice cream, and more.
Evaporated milk
Evaporated milk is made from skim or whole milk, where 60% of the water is removed. It is produced by homogenizing and heating the milk to kill bacteria.
Compared to other milk substitutes, evaporated milk has a thicker texture and slightly darker color. It has a mildly sweet flavor that works well with smoothies and milkshakes.
The Health Reporter found that evaporated milk can supply your body with calcium, magnesium, and zinc. It promotes better weight management, stronger bones, and healthier teeth.
You can use it to replace fresh milk and even heavy cream. It will surely make your sauces, drinks, dressings, and soups tastier and richer. Evaporated milk also has a longer shelf life, especially in the fridge.
Sour cream
Do you know how sour cream is made? It starts with dairy cream that’s mixed with lactic acid-producing bacteria for a thick and tarty product.
When it comes to flavor, the sour cream tastes tarty and tangy. It also has a thick and rich texture that gives it a truly creamy quality. Sour cream comes in different varieties, like regular, light, and even dairy-free.
According to Relish, sour cream has prebiotics that can be good for your digestion and immunity. It also has proven health benefits for your bones, teeth, and vision.
Sour cream is easy to use because you just need to scoop it out. You can cook it or enjoy it raw. I always use it as a garnish, dip, sauce, spread, or even frosting.
Half-and-half
Why is it called half-and-half? Well, it’s made with equal parts cream and milk. It has a far content of up to 18%, which means it won’t cause much thickening in your recipes.
It tastes like milk with a rich and creamy quality. You might even find it tastier than milk. Nowadays, it comes in a fat-free version that uses corn syrup instead of milk fat.
Half-and-half can positively affect your teeth, bones, immunity, and muscles. However, you need to use it in small amounts to maintain a balanced diet.
The Spruce Eats suggests using half-and-half as a coffee creamer or even tea. It’s a great option for making dishes and drinks that you want to make creamier rather than thicker.
Non-Dairy Milk Alternatives
It’s time for healthier milk substitutes, non-dairy milk alternatives:
Almond milk
Is there a better way to use almonds than making Almond Milk? It’s one of the best plant-based milk substitutes that you can easily make at home for an all-natural option.
Almond Milk has a nutty and pleasant flavor that goes well with sweet dishes. It also has a creamy texture that looks like regular milk. You can even add sweeteners to make it extra yummy.
Medical News Today shared that almond milk has only about 40 calories per cup! It’s a good milk option because it won’t cause spikes in your blood sugar.
Make your own version of almond milk by soaking the almonds, blending, and filtering the contents until rich and creamy. In fact, you can make a Chocolate Almond Milk version, too!
Coconut milk
If you love coconut water, then you will love coconut milk. You can transform fresh coconuts into this versatile, delicious, and healthy milk alternative.
Coconut milk has the perfect blend of sweet, nutty, and tropical flavors. It also has an appetizing aroma that will calm your senses. Like other milk alternatives, coconut milk is also creamy and rich.
An article in PharmEasy mentioned that coconut milk can be a good source of energy. It also promotes digestion, boosts immunity, prevents infections, and relieves anxiety.
How easy is it to make coconut milk? Just chop the coconut meat, mix it with the coconut water, and blend until milky. Don’t forget to sieve the milk for the best consistency.
Soy milk
Can’t get enough of plant-based milk alternatives? Get a taste of soy milk. It is also called soya milk or simply soymilk. You will find it healthy and simple because you can make it home.
Soy milk is the best alternative if you’re looking for a slightly sweet milk substitute. It tastes so much like milk that you might not notice the difference.
According to Everyday Health, soy milk can greatly lower your risk of getting diabetes. It can also help protect your heart, strengthen your bones, and prevent cancer.
All you have to do is soften the soybeans, peel, and blend them. Then, filter the contents for a smooth texture. Heat it over medium-low heat for a richer consistency.
Oat milk
The fresh milk alternatives will not be complete without oat milk. It is made of whole oat grains that are processed with water. Nowadays, it is a popular option for weight loss milk options.
Surprisingly, oat milk tastes a lot like regular milk. It is sweet with a mild nutty taste that will satisfy your taste buds. Oat milk also comes in other flavors like vanilla and chocolate.
A study by Holland and Barrett found that oat milk is high in fiber, vitamins, and protein. It also helps keep your cholesterol levels in check, take care of your heart, and cleanse the gut.
Add the oats in a blender with water and your favorite sweeteners. Blend everything until smooth. Sieve the milk, and you’ve got yourself tasty, healthy, and all-natural oat milk!
Which of these fresh milk alternatives do you feel like using for your next recipe?
Conclusion
No matter how you intend to use fresh milk, there’s a suitable milk alternative that you can use.
In this guide, I included dairy and non-dairy options that you can choose from. Each of these can surely take your diet and recipes to a whole new level of yummy and healthy goodness.
- Heavy cream
- Evaporated milk
- Sour cream
- Half and half
- Almond milk
- Coconut milk
- Soy milk
- Oat milk
Frequently Asked Questions
What is the substitute for fresh milk?
I suggest using non-dairy fresh milk alternatives because they’re healthy and easy to make at home. You can also make them with natural and fresh ingredients like soybeans, almonds, and coconuts.
These will come in handy for your daily milk, baking, and cooking!
What is the substitution for 1 cup of fresh milk?
Now that you know the best fresh milk alternatives, let’s see how many of these options you need to substitute one cup of milk:
| Milk substitute | Amount |
| Heavy cream | 1 cup |
| Evaporated milk | 1 can or 12 ounces |
| Sour cream | 1 cup |
| Half-and-half | 1 cup |
| Almond milk | 1 cup |
| Coconut milk | 1 cup |
| Soy milk | 1 cup |
| Oat milk | 1 cup |
What’s the healthiest alternative to milk?
I can suggest several healthy alternatives to milk. For instance, you can try oat milk to get good flavor and quality. It also has nutrients to give you energy, boost your immunity, and improve your overall health.
What is a cheap alternative to milk?
Some of the most affordable alternatives to milk include soy milk, oat milk, coconut milk, and almond milk. You can also buy these in grocery stores or make them at home with fresh ingredients.
Suggested Recipes
Check out these fun and exciting recipes where you can use these fresh milk alternatives:
