KITLIVING
MAKING CARBS COUNT Recipe overleaf
Plant-based milks generally don't
contain the same vital nutrients as cow's
milk. Depending on the base - ground
seeds, nuts, grains, beans, peas, or lentils
- water is added alongside, for example,
sunflower oil, sea salt, guar gum and
vitamins, to add extra nutrition, improve
the consistency of the product and
extend the shelf life. And, in sweetened
varieties, sugar is added, too,
You'll find that all the different types of
alternative milk have a unique nutritional
make-up - even brands of the same main
ingredient vary, too. So, if plant milk is
your thing, a fortified variety is your best
bet for maintaining a healthy diet.
NUTRITION
Semi-skimmed
cow's milk, per
100ml
Calories: 47
Protein: 3.6g
Fat: 1.8g
Sat fat:
Total carbs: 4.8g
Sugars: 4.8g
Salt: 0.11g
Vitamin B12: 36%
Calcium:15%
Power of plants
Bear in mind that plant-based milks need
not only be for vegans for for anyone who
has lactose-intolerance. For comparison
purposes, we've looked at semi-skimmed
options where possible - though you can
find 'Barista' creamy versions, low-fat and
no added sugar varieties on the shelves,
too. Try a few, see what you prefer ¬- you
will find that some milks lend themselves
better to your brew or latte, while others
might fit better into a creamy sauce or
fruit smoothies. Here are some of the
more interesting, newer as well as some
relatively familiar brands now available. It's
quite surprising what you can make milk
from, and if you
fancy it, you can
try making some
yourself at home
(see oat milk
recipe overleaf)!