While milk may be a good source of calcium and protein for vegetarians, many people are reducing their consumption of dairy due to food allergies, in an effort to reduce fat and cholesterol intake, or just to take advantage of the many health benefits of soy. Soy milk, almond milk and rice milk can all be easily substituted for dairy in most recipes.
Soy milk
The good news is, soy milk is healthy, cheap, and easy to find and use. The bad news is, well, there really is no bad news! From a nutritional perspective, soy milk has almost as much protein as dairy milk, less fat, no cholesterol, and, since most soy milks are fortified, is a comparable source of calcium. Vegans should make sure to find a brand that is fortified with Vitamin B12.
Each brand of soy milk is slightly different, so try a couple and see which one suits your taste buds best. Soy milk is increasingly popular, and many grocery chains, such as Trader Joes, Whole Foods and Safeway make their own brand in a variety of flavors. I recommend trying Silk brand unflavored soy milk to start, though the chocolate flavor is an incredibly tasty treat.
Rice Milk
Rice milk is not as thick as soy or dairy milks, and has a somewhat translucent consistency. Because it is slightly sweet, rice milk works well in dessert recipes and is not suited for savory or salty dishes, such as mashed potatoes. Compared to soy and almond milk, rice milk has less protein.
Almond milk
Milk made from almonds or other nuts has a creamy consistency similar to soy milk and a nutty taste perfect for making fruit smoothies or other creamy drinks and desserts. Be sure to shake your almond milk well before using.
Here’s how to use these milk substitutes:
In baking:
Substitute soymilk, rice milk or almond milk for milk. You won’t even be able to tell the difference in most recipes, including breads, muffins, cakes, cookies, puddings and other creamy desserts.
In cereal, oatmeal, and beverages:
Any milk substitute will work fine, so it’s really a matter of personal taste. I find that rice milk is a bit too sweet for me on cereal, but you may find that the sweetness of the rice milk just enhances the taste of a bowl of cereal. For extra flavor, try using vanilla flavored soymilk on your cereal- yum!
Cooking:
Regular or unsweetened soymilk will work best in recipes such as pasta sauces, cream sauces, mashed potatoes, salad dressings and other savory recipes that call for milk. Although a thick soy cream is best for creamy recipes such as alfredo sauce, a reasonable facsimile can be made with a basic soy roux. You can find soy cream at well stocked natural foods stores.
Replacing buttermilk:
If a recipe calls for buttermilk, add one tablespoon of white vinegar or lemon juice to a cup of soymilk to replace buttermilk and mix well. It’s not quite as robust as buttermilk, but will have a similar flavor.

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