To dairy, or not to dairy + alternatives to milk alternatives

Are you one of the 65% that is lactose intolerant? Are you one of the many allergic or intolerant to whey or casein in milk? Or someone that just feels off when you have it, so you mostly avoid it? Are you aware of and as frustrated as me about the completely unnecessary ingredients found in alternative milks… like so (above). That one cuppa of alternative almond milk could be sending you off bloated, with diarrhea, feeling foggy, serving you up skin issues, inflammation + water weight, providing aches and pains and beyond. It infuriates me that me, us, you, my darling, are always the test dummy, and companies, cafes, restaurants in my opinion - should know and treat you better. 

Yes, there are better alternatives to alternatives for cows milk - whether that be raw cows milk, goats milk, or other!

Or maybe, you may actually tolerate raw cows milk, goats or sheep milk? Whilst BETTER alternative milks can be made simple and are actually easily accessible, let’s first cover…

What about RAW cows milk?

It isn’t for everyone, the reality is that you may be a part of the large percentage of people that will react to even raw cows milk, which may show up in eczema, asthma, other skin issues, inflammation showing up in various ways, a foggy mind and more. However, whilst raw milk is illegal in most parts of Australia, countless anecdotal reports reveal that it is far better tolerated than pasteurized milk, even in those with diagnosed lactose intolerance. This may be due to the enzymes that are still present when it is unheated. Some can even reverse lactose intolerance through gut healing and specific probiotic supplementation. The pasteurisation/heating of milk also lowers nutrients like manganese, copper, iron, vitamin C and B6, but also reduces beneficial enzymes that may help one to digest components in the milk! 

GOATS OR SHEEPS MILK? 

Goats milk is lower in lactose, so can be better tolerated by some. This is me! My body LOVES goats and sheep milk.

Regardless of either, both are better tolerated when fermented - as it has been predigested for you by the bacteria and contains very little to no lactose. This includes yogurts, kefirs and cheeses.

Personally, because raw milk is scarce and I have a history of allergies, asthma and sinus issues, I opt for goat yogurt, goat kefir and alternative milks that are homemade or free of unnecessary additives. 

The problem is…

Most bought alternative milks contain, if I am being kind, horrendously offending ingredients…

Here are some ingredient examples, without naming and shaming. Next time, simply turn the product around and check the ingredients yourself, and have the courage and confidence to ask your favourite cafe what they are using before you decide if you’d love that milky coffee or hot choccy. 

Ingredients that as a nutritionist and one that specialises in gut health, I would encourage clients (particularly if they are sensitive or seeking optimal health) to question how they feel when they have things like vegetable oils (such as sunflower oil) due to enhancing inflammation, maltodextrin due to it being from genetically modified corn and highly processed, and the foreign numbers with a myriad of impacts on our health, commonly resulting in gastrointestinal issues like bloating, inflammation, discomfort, diarrhoea and constipation. 

You may also not be aware that your morning drink is resulting in a high sugar concoction and therefore blood sugar rollercoaster for your day, all due to the type of milk that is being added. 

Ingredients: Australian Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (From Corn), Acidity Regulators (340, 332), Vegetable Gums (407, 410, 401, 412), Sunflower Lecithin, Sea Salt.

Ingredients: Filtered water, Australian ground almonds (3%), cane sugar, corn maltodextrin, vegetable oils (sunflower, canola), acidity regulator (potassium phosphate), mineral (calcium), emulsifier (322), salt, vegetable gums (410, 418), antioxidant (ascorbic acid), vitamins (B12, B2, B1).

Ingredients: Australian Water, Coconut Cream (15%), Raw Sugar, Vegetable Protein, Salt, Stabilisers (415,418), Natural Flavour.

Ingredients: Macadamia Milk (Spring Water, Premium Macadamias 3.6%) Raw Sugar*, Olive Oil, Prebiotic Fibre (Chicory Root), Minerals (Calcium, Potassium), Natural Blend, Sea Salt.

Ingredients: Australian water, organic almonds (2.4%), vegetable oil (organic canola or organic sunflower), minerals (natural calcium, calcium carbonate), salt, stabilisers (gellan gum, xanthan gum).

Milk brands to consider that are mostly free from additives: 

The best: 

Mandole Orchard Unsweetened Almond Milk

Ingredients: Purified water, almonds, sea salt.

Better: 

Pure Harvest Coconut Milk

Ingredients: filtered water, organic coconut milk (20%), organic brown rice, sea salt.

Other Pure Harvest milks are consider a little better than most but please always check the ingredients. 

Nutty Bruce

Ingredients: Filtered Water, Activated* Organic Almonds, Organic Brown Rice, Sea Salt. 

I searched for approved alternatives, and there isn't many. If you know of any, please send them through! 

Homemade milks // 

Nut Mylk

Ingredients:

¾ cup your choice of nuts - our favourite is macadamia!

To soak: Water or coconut water kefir, enough to cover the nuts in your preferred jar or container 

½ tbsp apple cider vinegar

To combine post soaking: 750ml filtered water

Optional: sweetener of choice, such as one date, 5 drops of liquid monk fruit sweetener, 1 tbsp maple syrup, ½ tsp monk fruit powder, ½ tsp green leaf stevia powder. The choice is yours!

Method:
1. Place raw nuts into a jar or container, and cover them with water or coconut water kefir (this will create fermented nuts, making them even more digestible). The soaking time will enhance the size of the nuts, so please ensure the liquid goes above the nuts by 2+ inches.

2. Allow to soak or ferment for 6-12 hours, the longer, the better.

3. Strain out the liquid using a sieve and rinse the nuts.

4. Pop the nuts into a blender along with your water and chosen sweetener.

5. Blend on high for 2-3 minutes or as long as your blender will handle it!

6. Pour the final mixture through a fine mesh strainer or even better, a muslin cloth.

7. Store in your refrigerator for up to 4 days and shake the jar prior to use, as there are no emulsifiers in here! 

Coconut milk, the lazy girl method

Ingredients: 
4 Tbsp pure coconut cream
800ml filtered water
Optional additions, but absolutely not needed: 1 tsp vanilla essence, sweetener of choice; such as one date, 5 drops of liquid monk fruit sweetener, 1 tbsp maple syrup, ½ tsp monk fruit powder, ½ tsp green leaf stevia powder. The choice is yours!
 
Method: 

1. Simply blend or shake the ingredients together in a jar. If you are using a date or powder to provide optional sweetness, use a blender to combine this.

2. Use as desired, however shake before using as the coconut will naturally separate from the water when it is sitting in your fridge due to being free from emulsifiers.

And otherwise, source pure raw if possible goats kefir, goats yogurt, or even raw goats milk or if tolerated, cows milk, cows yogurt or kefir.

I hope this helps!

With so much love,

Sheridan x