Whole milk is generally not preferred by everyone, even those who haven't tasted it yet. That is because it has unfortunately been popularized as the most fattening version of milk. However, it has healthy fats that are essential for growing babies and for those who are trying to gain weight. With that said, there are some cases where whole milk is simply required as an ingredient for baking and may not be around to be used. So here are some ingredients that you can use as a substitute for whole milk.
Substitutes for Whole Milk
Apart from the fattening effect, some people also look for substitutes because they are lactose intolerant and cannot consume milk in its raw form. Here is a list of various substitutes to get the healthy fats and proteins, without the calories or the lactose.
- Soy Milk: Soy milk may not be as delicious as rich whole milk, but it is still great to match some portion of the nutrition in the latter, in terms of the fat and protein. It may take a little time to get used to it, but soy milk is definitely a healthy substitute.
- Hemp Milk: Prepared from hemp seeds, it is another type of milk that comes close to the nutrition profile of whole milk. Again, like soy milk, hemp milk has a strong flavor and it takes a while to get used to it. However, you may add certain ingredients such as bananas to it, to reduce the strength of the flavor.
While these are the two best options to be used as substitutes for whole milk, health experts suggest some other alternatives as well. These include light coconut milk or a coconut milk beverage. These are high in fats, but also carry the flavor of coconuts which again may or may not be liked by you or your little one. If you are looking for a substitute for the healthy fats present in the whole milk, then avocados fit the bill perfectly, as does drizzling some olive oil in a healthy salad. Nuts also provide healthy fats. However, remember to consume all these foods in moderation so that you don't start gaining weight, but just receive the necessary nutrition from these.
Substitutes Used in Baking and Cooking
When it comes to baking and other preparations, whole milk is required for the rich consistency and texture it adds to the final product. There are a lot of other ingredients that can be used, in this case you don't find whole milk. These have been described below.
Instead of one cup whole milk (3.5% milk fat) (240 ml), you may use any of the following in cooking:
- Powdered Skimmed Milk (7/8 cup - 210 ml) + Water + Melted Butter (1 tbsp - 14 grams)
- Skim Milk (1 cup) + Unsaturated Oil (1 tbsp)
- Skim Milk (1 cup - 240 ml) + Melted Butter (2 tbsp - 25 grams)
- Evaporated Whole Milk (1/2 cup - 120 ml) + Water (1/2 cup - 120 ml)
- Condensed Milk (1/2 cup) + Water (1/2 cup - 120 ml)
- Skim Milk (5/8 cup) + Half and Half (3/8 cup)
- Skim Milk (7/8 cup) + Heavy Cream (1/8 cup)
- 1% Milk (2/3 cup) + Half and Half (1/4 cup)
- 2% Milk (3/4 cup) + Half and Half (1/4 cup)
The main factor that needs to be considered while substituting whole milk is that the consistency of the final product should not change. For instance, if you are preparing a pudding and you add only skim milk to it, the pudding may end up becoming thin and runny. Also, when you are substituting whole milk with any of the aforementioned ingredients, you have to make sure that the taste of the final product remains unchanged. Some people find that evaporated milk (from which 60% water has been removed) is slightly sweet, while others simply don't like its taste. Therefore, you may use it in cooking or baking if the rest of the ingredients are sure to overpower the taste of evaporated milk
Whether it is to drink or to use in cooking and baking, it is only after trying out various varieties and combinations that you can decide what suits your palate.