If you or your children do not drink cow’s milk, there are a lot of non-dairy alternatives to choose from.  Milk can be made from almond, rice, soy, oat, coconut or hemp and come in a variety of flavors such as plain, vanilla, chocolate and carob. My favorite for Sophie (my almost 18-month old who is still nursing) is hemp milk- unsweetened and original flavor. Hemp milk is a good source of omega-3 fatty acids. You get about six times more of the anti-inflammatory, omega-3 fats as you’d get from cow’s milk. It is also rich in calcium and essential vitamins and minerals. I cook all of Sophie’s hot cereals in hemp milk – and the liquid for her kale and blueberry smoothies? Hemp milk!  My husband and I prefer almond milk- we like the taste and it is low in fat, calories and sugar. Each non-dairy milk has something about it that makes it uniquely healthy. Try a few and see which your family likes best.

Hemp Milk

Hemp milk is a thick, rich, nutrient dense milk made from hemp seeds and water. As mentioned above, it is high in omega-3 fatty acids, calcium and essential vitamins and minerals.  The downside is that hemp milk does not contain much protein (about 2 grams in 8-ounces).

Almond Milk

The taste of almond milk is my favorite and it is easy to make at home (although most grocery stores now carry almond milk).  It is made from almonds, water and sea salt. Almond milk is lower in calories, fat and sugar than other milk alternatives.  It does contain monounsaturated fats- the same heart-healthy fat found in olive oil. Like hemp milk, it is pretty low in protein (only about 1 gram in 8-ounces).

Soy Milk

Cook ground soybeans with water and then filter out the pressed liquid to make soy milk.  It is high in protein and the only milk alternative that’s comparable to cow’s milk, providing around 10-grams of protein per 8-ounces. Soy has beneficial effects on bone, cholesterol and, as a phytoestrogen, can help with menopausal symptoms. The downside of soy is that it is a common allergen.

Rice Milk

Rice milk is made from brown rice, water and sea salt. It is a light and sweet tasting beverage and made from one of the least allergenic grains. It does tend to be low in protein and higher in sugar and calories.  Rice milk is on the bottom of my list. It does not offer all that much in terms of nutrients and is one of the highest in sugar and calories.

Oat Milk

Oat milk is made from oats, sea salt and water and contains some fiber. This is not a gluten-free alternative. It does tend to contain a higher amount of sugar and calories then other milk alternatives.

Coconut Milk 

Coconut milk is made from water and coconut meat. It has been available in cans for years and has  traditionally been used for making curries and soups. It is now found in the same aseptic box packages as other milk alternatives and in cartons in the milk aisle.  Coconut milk is rich in medium-chain fatty acids (MCFAs), a type of saturated fat that is quickly metabolized (rather than being stored as fat) and easy to absorb. It is pretty low in protein (about 1 gram in 8-ounces).