This is an easy one.  The number of milk alternatives currently on the market is phenomenal, and the list seems to be growing by the day.  You can now enjoy delicious creamy soups and sauces as well as rich desserts made from rice, soy, oat, almond, coconut, or even potato “milks”.   With this in mind, we have a few general tips and bits of information to offer before you head off on your dairy-free shopping spree:

• Cut the Sugar: My best discovery yet! Although plain and unsweetened varieties of milk alternatives are typically a bit sweeter than cow’s milk, most are amazingly lower in sugar! Be sure to look at the labels though, I have seen some brands and flavors (especially chocolate) with sugar levels at around 19 grams per serving. For the healthiest options, opt for the “Unsweetened” or “Light” varieties, these typically have only 1-4g of sugar per 8oz serving. Cow’s milk has a whopping 12 to 16 grams of sugar per serving for your basic regular, low-fat, and skim varieties!
• Dairy-Free: To the best of our knowledge, all of the alternatives we have listed are 100% lactose-free and suitable for those with dairy sensitivities / allergies.
• Heart Healthy: All of the listed milk alternatives have 0 grams of Trans Fats and 0 grams of cholesterol. With the exception of coconut milk (read on for more good news though…) they are free of saturated fat as well.
• Calcium: Check the labels, most varieties of soy milk, and many of the rice, oat, and nut milks are fortified to rival the Vitamin D and calcium available in cow’s milk.
• Gluten-Sensitivity: Most non-dairy beverages are gluten free, caution is noted with oat and rice Milks. Just in case, be sure to read the packaging carefully, and contact the manufacturer when in doubt.
• Taste: When experimenting with recipes, you may want to taste the milk alternative both chilled and heated to detect flavor overtones that may affect a particular recipe.
• Flavors: In general, flavored milk alternatives such as chocolate and vanilla are best for drinking and for some desserts. For general cooking, choose the unflavored versions.
• Shelf Life: Always check the expiration date on refrigerated, canned, and aseptic packages. Although aseptic packages do not require refrigeration until opened, popping them in the refrigerator a little early does create that nice cool “milk” taste.
• Shake Well: Instructions on non-dairy milks urge the user to shake well before using – this is a must to keep the consistency of the product throughout its use.
• In Recipes:  Each of the milk substitutes listed can replace cow’s milk in cooking or baking, as noted, using a 1:1 ratio (i.e. 1 cup of cow’s milk = 1 cup of soy milk).

Click through the links below for more information on the various non-dairy beverages, including their uses, where to buy them, and basic recipes to make them at home: