There’s never been a better time to sample non-dairy milks. Here’s a guide to what’s now available at your local Coles:
1. Quinoa Milk
The newest milk to hit the shelves, Quinoa Milk is made from the ancient grain of the same name, with added chia. Unlike some non-dairy milk alternatives, it’s gluten and nut free, so it’s great for people with food allergies and intolerances.
Try Freedom Foods Quinoa Milk: This milk contains added chia, a vegetarian source of omega-3s.
2. Almond Milk
With a pleasant, nutty flavour, almond milk is made from finely ground raw almonds and water. It’s low in fat and fortified versions can be a good source of additional nutrients such as vitamin E, which helps protect cells from free radical damage.
Try Blue Diamond Almond Breeze: Choose from original, unsweetened, chocolate and unsweetened vanilla milks.
3. Oat Milk
A product of whole oats, this milk has a mild, sweet taste and is a good source of vitamin E and folic acid. Oat milk isn’t gluten free, but it does contain beta-glucan, which helps reduce blood cholesterol as part of a diet low in saturated fats.
Try Vitasoy Oat Milk: With added calcium and no cholesterol, this is made with whole Australian grown oats.
4. Rice Milk
This milk is produced from brown rice and water, so it’s naturally gluten free. It contains more carbohydrates than cow’s milk but not as much calcium or protein, so look for one that has been fortified to boost these nutrients.
Try Vitasoy Rice Milk: Choose from original or rice milk enriched with chickpea protein – both have added calcium.
5. Soy Milk
Made from soy beans and water, soy milk is sometimes enriched with vitamins and minerals such as B12 and calcium. Soy milk primarily contains unsaturated rather than saturated fat, which is better for healthy cholesterol levels.
Try Sanitarium So Good Soy Milk: Each glass of this classic soy milk contains half your daily calcium and Vitamin D.
Sources of Calcium: Whether or not you need to choose milk fortified with calcium depends on your diet, says our Coles Nutrition and Wellbeing Manager, Vanessa Hattersley. Non-dairy sources of calcium include sardines and salmon (with bones), leafy green vegetables, soy, tofu, brazil nuts, almonds and sesame seeds. Vanessa says adults need 1000mg of calcium a day.