No moo, no problem: nondairy alternatives easily replace milk

One primary concern with a switch from cow’s milk to the nondairy version is the lack of protein. Unless they are fortified, most plant-based milks have only 2-3 grams of protein per serving, in comparison to 8 grams from cows. That is where soy steps in. It is one of the few complete proteins in nature--meaning it contains all the essential amino acids--and offers 7-9 grams of protein per serving ...

A classic dairy alternative, almond milk is versatile and light. It is mildly flavored, so some may find it to be an acquired taste on its own. However, it is a smooth addition to smoothies, oatmeal, and a great substitute in baking.   "I like the subtle taste. I usually use it in smoothies," senior Sky Li Griffiths said. Griffiths is vegan, and relies exclusively on plant-based milk alternativ...

Don’t knock it until you try it: pea milk is a more recent addition to the non-dairy milk market, but it provides the same amount of protein as cow’s milk. It is thick and creamy, so it is good to drink on its own, or to make a rich hot chocolate or coffee.   "It's a nice alternative to the heaviness of regular milk, and a good filler for smoothies. The protein content is another perk," senior Nikola...

Another newer player on the plant-based milk stage, cashew milk is even thicker and creamier than pea milk--though with fewer nutritional benefits. It has one of the milder flavors of any of the milks listed here, so it is perfect for a plain glass, or to dunk cookies in. Chocolate cashew milk is the closest replacement for chocolate whole milk, and just as delicious. "Cashew milk grossed me out, b...