Whether you are lactose intolerant, follow a vegan diet or just want an alternative to high-fat dairy milk, an increasing variety of alternative milk products are available to you. Soy, rice and oat milk are among the options – and you can easily make them yourself!
Lactose-free milk can give a person who is lactose intolerant the pleasure of drinking milk without the discomfort and even pain that comes from consuming dairy products. Lactose intolerance is a condition in which the body cannot digest lactose because it doesn’t produce enough lactase, an enzyme required to break it down.
Many others are turning down dairy milk because they don’t want the high saturated fat content that’s present in dairy milk or they follow a vegan diet.
Buying milk substitutes is a pretty expensive affair compared to dairy milk. But there’s no need to worry. You can make your own non-dairy milk that is lactose-free but still provides important nutrients that the body needs.
Below are three tasty recipes to make lactose-free milk that you can easily make at your own convenience without much hassle. And if you love the idea of non-dairy milk, you can also try coconut milk and almond milk.
It’s going to be legen-dairy.
- Method 1: Use Soybeans
- Step 1. Soak the soybeans in water overnight
- Step 2. Strain out the water, rinse the soybeans and remove the skins
- Step 3. Add water and blend the soybeans
- Step 4. Strain the milk through a cheesecloth
- Step 5. Add water and boil the milk
- Step 6. Let the milk cool off, blend in the vanilla extract and dates
- Step 7. Give the jar a whirl and drink
- Method 2: Use Rice
- Method 3: Use Oats
Method 1: Use Soybeans
The most common substitute for dairy milk, soy milk is a blessing for people suffering from lactose intolerance. Naturally rich in proteins, fiber, vitamins and minerals, soy milk provides enough nutrients and energy to match that of dairy milk and keeps your body healthy.
Soy milk is also a good alternative for people who want to lose weight, as its fat content is monounsaturated fatty acids and it’s low in sugar. In addition, it provides more fiber than dairy milk and keeps your stomach full for a longer time.
Things you’ll need:
- Soybeans – 1 cup
- Water – 4 cups (plus water for soaking the soybeans)
- Vanilla extract (optional) – 2 teaspoons
- Dates (optional) – 4 pieces
Step 1. Soak the soybeans in water overnight
- Put 1 cup of soybeans into a bowl.
- Add enough water to completely submerge the soybeans and let them soak overnight (for at least 12 hours).
Step 2. Strain out the water, rinse the soybeans and remove the skins
- The next morning, strain out the water and rinse the soybeans thoroughly with fresh water.
- Also, remove the outer skin of the soybeans.
Step 3. Add water and blend the soybeans
- Put the soybeans into the blender, add 3 cups of water and blend them well into a smooth consistency.
Step 4. Strain the milk through a cheesecloth
- Strain the milk through a cheesecloth into a bowl.
- Transfer it to a boiling pot.
Step 5. Add water and boil the milk
- Place the boiling pot on the burner over high heat, and add the remaining 1 cup of water to it.
- Bring the milk to a boil.
- Reduce the flame to medium heat, and let it cook for about 20 minutes, stirring occasionally.
Step 6. Let the milk cool off, blend in the vanilla extract and dates
- Let the soy milk cool off.
- Once cooled, pour the milk into the blender.
- Optionally, add 2 teaspoons of vanilla extract and 4 pieces of dates.
- Blend it well.
Step 7. Give the jar a whirl and drink
- Give the blender jar a whirl once and your soy milk is ready to be served.
- You can store the milk in a sealed container in the refrigerator for 4 to 5 days.
Method 2: Use Rice
Rice milk is a great substitute for milk lovers. Low in fat, easy to digest and great to taste, what else could one want in a substitute?
It contains more carbohydrates than dairy milk. Carbohydrates are necessary for your body to make glucose, which is your body’s main energy source. On the other hand, what it doesn’t contain is lactose or cholesterol, making it a heart-healthy milk alternative.
Things you’ll need:
- Brown rice – ½ cup
- Water – 5 to 6 cups
- Honey or other sweetener – 2 teaspoons
- Vanilla extract (optional) – 2 teaspoons
Step 1. Dry roast the brown rice
- Put a skillet on the burner, and put ½ cup of brown rice in it.
- Dry roast the rice over medium heat, until it starts to smell nutty. Keep stirring it occasionally to avoid burning the rice.
Step 2. Soak the roasted rice in water overnight
- Put the roasted brown rice in a bowl big enough to soak it in water.
- Fill the bowl with water.
- Leave it overnight to soak.
Step 3. Strain out the water and rinse the rice
- The next morning, strain out the water and rinse the soaked rice with water once.
Step 4. Transfer the rice to a blender, add water and blend
- Transfer the soaked rice to a blender.
- Add 5 to 6 cups of water and blend thoroughly.
Step 5. Strain the blended rice
- Carefully strain the blended milk through a cheesecloth to remove any pieces of rice. Collect the milk in a container.
Step 6. Add honey and vanilla extract
- Add 2 teaspoons each of honey (or any other sweetener) and vanilla extract to the strained milk. The vanilla extract is optional for flavor.
Step 7. Stir well and drink
- Stir the milk well and drink it.
- Store the remaining milk in the refrigerator for up to 5 days.
Method 3: Use Oats
Oats are among the healthiest foods in the world. So, milk made from them would be equally healthy. Rich in nutrients like protein, fiber, sodium and carbohydrates, oat milk is the way to go for cutting down on the saturated fats you would otherwise obtain from milk.
It is very easy to make and takes only an hour to prepare. So, grab those oats from your kitchen shelf and put them to use by making healthy and tasty milk that will leave you craving for more.
Step 1. Soak the oats in water
- Put 1 cup of oats into a bowl.
- Add enough water to cover the oats.
- Let the oats soak in the water for about 45 minutes.
Step 2. Strain out the water and rinse the oats
- Strain out the water and rinse the oats thoroughly.
- Discard the soaking water.
Step 3. Blend the oats with added water
- Transfer the soaked oats into a blender.
- Depending on how thick you like your milk, add 3 to 4 cups of water to the oats and thoroughly blend the mixture.
Step 4. Strain the oat milk
- Carefully strain the milk through a cheesecloth, and it is ready to drink.
- You can store the milk in the refrigerator for up to 5 days.
- If you don’t have a cheesecloth, you can use a strainer for straining the milk.
- These milk substitutes have a shelf life for up to 5 days when stored in the refrigerator.
- Adding vanilla extract to a milk substitute is only for flavor and is optional. Choose your own flavors to make lactose-free milk .