FitSugar

Got Something Else Besides Milk? 5 Delicious Milk Substitutes

Heather Dale — Fri, 04 Mar 2011 04:00:19 PST

With my sensitive stomach and a lactose intolerant fiancé, you won't find any dairy milk in my fridge. What you will find instead is goat's milk, rice milk, and almond milk, and I'm fully satisfied with all of the above - ice cream on the other hand is a slow work in progress. Thankfully with all the dairy free options on store shelves today, it's easy to steer clear of milk and choose some yummy alternatives. Whether you're vegan or trying to give up cow's milk for health reasons, here are some delicious substitutes.

Milk Wars: Cow, Soy, Rice, Almond, Hemp, Oat, Oh My!

FitSugar — Thu, 29 Jul 2010 03:47:06 PDT

Regular cow's milk was the only kind of milk you'd find in my fridge when I was a kid, but as I grew older (and discovered lactose wasn't my best friend), I switched over to nondairy alternatives like soy and rice milk. Now they have so many different milk variations (one of the reasons the Dairy Federation wants to restrict use of the word "milk"), so how do you know which is the most nutritious choice for you? Check out the chart below.

Serving Size: 1 cup	Calories	Tot. Fat (g)	Sat. Fat (g)	Chol. (mg)	Sod. (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
Skim Milk	80	0	0	less than 5	125	13	0	12	8
1% Milk	110	2.5	0	15	125	13	0	12	8
2% Milk	130	5	0	20	125	13	0	12	8
Whole Milk	150	8	5	35	125	12	0	12	8
Plain Soymilk	100	4	.5	0	120	8	1	6	7
Vanilla Soymilk	100	3.5	.5	0	95	11	1	8	6

To see how these compare to rice, almond, hemp, and oat milk,

Serving Size: 1 cup	Calories	Tot. Fat (g)	Sat. Fat (g)	Chol. (mg)	Sod. (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
Plain Rice Milk	120	2.5	0	0	100	24	0	11	1
Vanilla Rice Milk	130	2.5	0	0	105	27	0	12	1
Plain Almond Milk	35	2.5	0	0	180	2	0	0	1
Vanilla Almond Milk	40	2.5	0	0	180	3	0	0	1
Plain Hempmilk	100	6	.5	0	25	10	0	6	2
Vanilla Hempmilk	130	3	.5	0	120	20	1	18	4
Plain Oat Milk	130	2.5	0	0	110	24	2	19	4
Vanilla Oat Milk	130	2.5	0	0	110	25	2	20	4

Wow, what a huge difference among all these varieties! Skim milk is low in calories and fat, and high in protein, but if you can't digest lactose or want a dairy-free option, plain soymilk is your best bet. If sodium is your concern, better skip the almond milk and pour on some plain hemp. But if you're watching your calories, almond milk has dramatically fewer per serving than all the other milks. Tell me, after seeing this chart, will you be picking up a different kind of milk this week?

You Know You're a Mother When: Midnight Meltdown

LilSugar — Wed, 12 Nov 2008 10:00:00 PST

My son had been sleeping like an angel since eight o'clock and then around midnight, restlessness made way to a couple blood curdling screams once he realized we were out of rice milk. Attempts to calm him with other beverages in a cup with a lid didn't work and he pitched a full fledged fit.

As I attempted to rock our lil guy, my husband slipped on some shoes, fumbled for his keys and fled the house in search of an open grocery store. My son didn't settle until ten minutes later when his dad returned with a half gallon of milk. After a few swigs, our tot was back in a sound slumber. Does your child have a poison that puts him back to sleep?

Milk Breakdown

FitSugar — Fri, 08 Feb 2008 14:45:00 PST

Isn't it amazing how many types of milk are available? You can get cow's milk, but if you're lactose intolerant or vegan, you can use soy milk instead. If you're worried about the possible health risks of eating too much soy, you can pick up some rice milk. If you're not into the watery consistency, then there's always almond milk. Basically, you have a lot of options.

Nutritionally speaking, ever wonder how all these types of milk compare? If so then

Serving Size = 1 cup	Calories	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbs (g)	Sugars (g)	Protein (g)
Skim Milk	90	0	0	less than 5	13	12	8
1% Milk	110	2.5	1.5	15	13	12	8
2% Milk	190	16	2	20	7	3	8
2% Chocolate Milk	170	5	3	20	24	23	8
Whole Milk	150	8	5	35	12	12	8
Half and Half	320	28	16	80	8	8	8
Heavy Cream	800	96	56	320	0	0	0
1% Buttermilk	100	2.5	1.5	15	12	12	8
Plain Soy Milk	130	4	.5	0	13	7	11
Vanilla Soy milk	150	3	0	0	23	15	7
Chocolate Soy Milk	180	4	1	0	28	14	8
Plain Rice Milk	120	2.5	0	0	24	11	1
Vanilla Rice Milk	120	2.5	0	0	23	10	1
Chocolate Rice Milk	160	3	0	0	34	28	2
Almond Milk	90	2.5	0	0	16	14	1

Well there you have it. If you're watching your calorie intake, skim milk or almond milk are definitely the way to go. If you're trying to lower your cholesterol, I'd stick with cholesterol-free soy, rice, or almond milk. If you're trying to get more protein in your diet, than surprisingly enough, plain soy milk is the best choice. When choosing which one, it all comes down to your dietary or ethical preference, but I'd only use heavy cream in small quantities.

Mooooove Over Cow's Milk: Soy and Rice Milk Explained

FitSugar — Wed, 17 Jan 2007 02:30:00 PST

There are many beverage choices for people who are lactose intolerant. We're lucky enough in this day and age to be growing up with delicious and nutritious non-dairy, milk alternatives.

So the 2 main ones to choose from are soy milk and rice milk. What's the difference?

Soy milk originated in China and is made, obviously, using soybeans. They are soaked and then ground up with water.

Nutritionally, its protein content is naturally close to cow's milk. Most soy milk is enriched with added vitamins such as B12. Manufacturers also add calcium. Soy milk has very little saturated fat, making it a healthy chose for people watching their cholesterol.

Some popular brands are Silk and Edensoy.

Rice milk is mostly made with brown rice and sweetened with sugarcane syrup.

Compared to cow's milk, it contains more carbs, but not a significant amount of protein or calcium. It's a good alternative for people who are trying to avoid cholesterol, because rice milk has none. It is fortified with vitamins and minerals, including calcium, vitamin B12 and iron.

Rice Dream and Pacific Rice Milk are common brands.

Soy Milk is healthier for you, but rice milk is more like cow's milk in taste and consistency. It's really a matter of personal preference so give them both a try to see which one you like.

My Green Heaven, Continued: Fried Green Tomato Parmesan

OnSugar Blog — Tue, 15 May 2012 06:14:08 PDT

We never would've thought of fried green tomato parmesan (that credit goes to Food Orleans), but now that the idea's entered our minds, there's only one real way to resolve our craving.

Because I love them so, I've written a couple of love letters to fried green tomatoes over the years: the fried green tomato caprese "salad" I made without remorse, and fried green tomato BLTs, a longtime favorite. Green tomatoes are so good when fried, I think a lot of folks never try them other ways, like in a salsa or gazpacho. I really, really want to use them in recipes like that. I really do! But when I think of them fried, I just can't resist.

It just so happens that fried green tomatoes work extremely well in a "parmesan" or a casserole of breaded, fried something (usually eggplant or chicken) layered with tomato sauce, mozzarella, and parmesan cheese. The tomatoes are a little tangy, so they add a lot of character to the dish, but they're also a lot easier to fry than eggplant, which always soaks up so much oil. The tomatoes stand up to frying and still soften without a lot of oil, so you actually end up with something quite a bit lighter here than eggplant parmesan. Which is a total lagniappe, if you ask me.

The recipe, and step-by-step photos, when you keep reading.

A Makeover For Your Grocery List

LilSugar — Wed, 18 Apr 2012 03:17:02 PDT

If your child has been diagnosed with a food allergy, you know both cooking at home and dining out can quickly become a challenge. Since healthy eating begins at home, and eating at home begins at the grocery store, we turned to Amie Valpone of The Healthy Apple for some advice on how to stock your pantry for success, whether you're dealing with food allergies or just want to take a cleaner approach to your family's diet. See how Amie, a nutritionist who specializes in clean eating, fills up her own grocery cart, and how you can transform your own to accommodate your family's dietary needs.

"Cleaning" Up Your Grocery List

Essential Condiments

Extra-virgin olive oil
Flaxseed oil
Grape seed oil
Champagne vinegar
Apple cider vinegar
Balsamic vinegar
Organic Dijon mustard
Organic coarse, seeded mustard
San-J wheat-free tamari soy sauce
Amy's Organic salsa
Sun-dried tomatoes
Hummus (try Tribe, Wild Garden, Sabra, or Cedar's)
Hot sauce (try Cholula or Sriracha)
Miso (white, barley, and red)
Organic lemon juice

Continue reading for what to buy in the gluten-free, dairy-free, and freezer departments.

The Best Way to Welcome New Parents (and Baby) Home From the Hospital

LilSugar — Mon, 26 Mar 2012 13:21:22 PDT

"When I had my baby, after 50 hours of unbelievable labor, I came home to a kitchen that was not quite through a remodel and a pretty empty fridge," said Sara Kate Gillingham-Ryan, founding editor of The Kitchn. "After that, I swore that from then on I would always cook for my friends when they had babies, and that is how my famous Taco Box evolved."

We thought Sara Kate's New Baby Taco Box concept was such a clever (and actually useful) way to welcome home a new family, we were thrilled when she agreed to let us share it with you. Here's what's inside:

The Crate: Sara Kate's version is made from a wine crate, which she says you can ask a wine shop or local restaurant for (they'll most likely be happy to unload a few). She blocked out the words "Taco Box" in masking tape, spray-painted the whole thing, and let it dry.
The Flowers: Even if mom got plenty of flowers at the hospital, fresh blooms are always welcome (and especially nice when you know that the new family's likely to be cooped up inside for the better part of the first few weeks).
The Tacos: Shredded chicken, pork, or beef can be divvied up into freezer bags and used immediately, or frozen for later. Stash tortillas in another Ziploc bag, along with store-bought or homemade guacamole, salsa, rice, and whatever other accompaniments you please.
The Booze: New parents are likely to have lots of friends and family visiting, so a six-pack of beer or a bottle of their favorite wine is likely to be a welcome treat.

Other Fun New Baby Box Ideas
Tacos not your thing? No worries. The concept is easily adaptable to whatever you think the new parents would enjoy most. A few more ideas . . .

Breakfast in a Box: Include pancake or waffle mix, good maple syrup, fresh fruit, a bag of a favorite coffee or tea, milk, and juice.
Easy Italian: Go traditional with a homemade lasagna or baked ziti (these are also great because they can easily be popped into the freezer), or pick up the foundations - a box of good pasta, a jar of sauce, a loaf of Italian bread, and pair with salad ingredients, something sweet, and if it suits you, a bottle of wine.
Mediterranean Mezze: Hummus, pita chips, good olives, and grape leaves are perfect for a family who prefers to graze than to sit down to a big meal. Also a good option if you know that they'll have a lot of family in and out.
Souper Soups: Soup freezes easily, can feed a crowd, and is likely to last for several meals. Make a double portion of a favorite kind, and divvy it up into multiple plastic containers so that they can enjoy some now, and freeze some for later. Be sure to include some good crackers or bread and salad fixings as well.
Chef For a Day (or Night): If it's a really, really good friend (the kind who won't be too polite to tell you that she's exhausted and it's time to go home), offer to come over and cook dinner (let her make menu suggestions) one afternoon or early evening. So long as she's feeling OK, she'll appreciate the company, and it'll give you time to visit with the new parents and baby. Just don't leave any dirty dishes!

Source: Sara Kate Gillingham-Ryan for The Kitchn

Colorful and Varied: A Brazilian Food Primer

Camilla Salem — Thu, 22 Mar 2012 16:00:34 PDT

Photo: Susannah Chen

For a country as large as Brazil, it's no surprise that each region has its own traditional recipes and dishes. Regional cuisines have been influenced over time by immigrants and what natural crops are available to them. In the North, you will find caruru, a dish featuring okra, onions, shrimp, peanuts, and palm oil, and in the South, you'll be able to sit down to a plate of lasagna. The Northeast enjoys a stew that has been made for 300 years, while the Southeast is more accustomed to meals featuring rice and beans. Regardless of all of the differences, all of the different cuisines sound fresh and flavorful. Find out some basic Brazilian dishes and ingredients when you keep reading.

A Reader Recipe: Vegan Chocolate-Chip Banana Bread

Fit Community — Wed, 14 Mar 2012 01:29:30 PDT

FitSugar reader Whipped recently shared this recipe for vegan chocolate-chip banana bread, which she got from the BabyCakes Bakery cookbook, in our Healthy Recipe group.

So I have been craving some banana bread lately. I want a moist, tender, chocolately chip banana bread . . . and I'd like it healthy, too, please? No butter? No eggs? No dairy?

Yup. Perfect chocolate-chip banana bread. And it's also gluten-free, so no worries if you have wheat allergies.

Read on for the recipe.