Finding alternatives to dairy

by Maryjane Butters
| January 9, 2011 8:00 PM

You know I love milk - fresh and raw. I love milk so much that I own two dairy cows. But I realize that not everyone drinks (or even can drink) cow's milk. Plus, with the flu season upon us, stuffy noses and sore throats need a break from dairy because it can worsen cold symptoms. There is evidence to indicate that up to half of the children in the United States have an allergic reaction to pasteurized milk. For these kids (and afflicted adults), milk consumption can lead to persistent problems such as chronic coughs and sinus infections, asthma and ear infections. The late Dr. Benjamin Spock, renowned pediatrician, also cautioned against too much cow's milk for children, believing it to cause mucus complications and more discomfort with upper respiratory infections.

That said, if you're a milk fan who suffers from sinus troubles or lactose intolerance, take heart - you're not doomed to dry cereal and black coffee. Here's the good news: soybeans, rice and almonds have long been used to make milk substitutes that can be rich, creamy and delicious without stuffing up sinuses. You've likely seen all of these products on supermarket shelves, and you may have even tried them, but don't go out and buy another carton just yet. Instead of worrying about whether the ingredients in mass-produced milk alternatives are fresh, organic, additive-free or guaranteed not to contain genetically modified ingredients, why not make your own? It's easy, and you retain full quality control from start to finish. I've perfected three recipes, each with its own flavor and flair, so that you can sample, choose and mix as you please. Any of these milk recipes is a great switch from dairy if you catch a case of the sniffles, and you may decide to add them to your regular kitchen repertoire throughout the rest of the year, too.

Soy Milk

Makes about 8 cups

2 cups dry organic soybeans

Vanilla, honey or maple syrup to taste (optional)

Rinse soybeans in a colander under running water, then place in a bowl with 4 cups of water and let soak overnight at room temperature.

Drain and rinse the soybeans in a colander.

Working in batches, place 1/2-cup soybeans with an equal amount of water in a blender. Puree until smooth. Transfer each batch to a bowl until all beans are blended.

In a saucepan, bring 8 cups of water to boil over high heat.

Stir in soybean mixture, simmer for 1 minute and remove from heat.

When the mixture is cool enough to handle, squeeze through cheesecloth or strain through a cheesecloth-covered colander into a pitcher or lidded jars.

Add flavoring to taste, and store in the refrigerator for about a week. Shake before serving.

The leftover solids are called "okara" and can be added to recipes like those found at www.ellenskitchen.com.

Rice Milk

Makes about 8 cups

2 cups organic whole brown rice, uncooked

2 teaspoons salt

Vanilla, honey or maple syrup to taste (optional)

Rinse rice in a colander under running water.

In a saucepan, bring 10 cups of water to boil over high heat.

Stir in rice, cover the pot and simmer over low heat for 3 hours.

Add salt.

Working in batches, place 1 cup of rice mixture and 1 cup of water in a blender. Puree until smooth. Strain liquid twice through a cheesecloth-covered colander into a pitcher or lidded jars. Repeat until all of the rice mixture has been used.

The rice milk will be thick, so it's excellent for creamier recipes. If desired, thin with water.

Add flavoring to taste, and store in the refrigerator for about a week. Shake before serving.

The leftover solids can be added to a compost pile or fed to a flock of hungry chickens.

Almond Milk

Makes about 5 cups

2 cups of raw organic almonds, whole

Vanilla, honey or maple syrup to taste (optional)

Place almonds in a bowl with 8 cups of water and let soak overnight in the refrigerator. Do not drain.

Working in batches, place 1/2-cup almonds and 2 cups of soaking water in a blender. Puree until smooth. Repeat until all almonds and water have been used.

Drain through a cheesecloth-covered colander into a pitcher or lidded jars.

Add flavoring to taste, and store in the refrigerator for about a week. Shake before serving.

Leftover solids can go to the compost pile, or toast them in a 200 degree oven for about 6 hours to make a hearty topping for oatmeal, yogurt or baked goodies.