Blog + Photos by Samantha Scott

Isn’t it great there are so many dairy milk alternatives? Plant-based milk typically comes from nuts, plants, grains and legumes. Below I am listing four easily accessible milk substitutes and a simple recipe to make one of them. 

Soy Milk

Made from whole soybeans or from soy protein isolate, this milk is a great source of protein. Depending on the source or brand, you can easily find 7 to 12 grams of protein per serving. 

How to use it:

Soy milk is great for baking, cooking, or drinking plain. 

Note: If you want to avoid GMO foods, make sure to go organic with your soy milk.

Oat Milk

High in soluble fiber, oat milk is usually made simply with oats and water. This is a great alternative for those avoiding nut milks. Oats are naturally gluten-free. Oat milk tends to have a creamier consistency as well.

How to use it:

Oat milk makes a great froth. Use in your favorite latte recipe, sweet or savory recipes. 

Almond Milk – Rich in vitamin E and calcium, almond milk is made from almonds and water but it can include other ingredients depending on your sweeting preference or brand choice. It’s a great alternative for all, regardless of dietary preference, however please note you should avoid it if you have an allergy to tree nuts. 

How to use it:

Great in hot and cold cereals and to drink as is or in smoothies. 

Coconut Milk

High in antioxidants and calcium, this milk is a great alternative for those avoiding dairy milk. Coconut milk is made from the white flesh of mature coconuts. It should not be confused with coconut water, which is made from immature green coconuts. Coconut milk is available in a thick style, typically stored in cans for cooking. Carton thin-style coconut milk is a great option for drinking and for enjoying with your favorite granola cereal.

How to use it:

Thin style is a watered down option great for drinking, cereal and thin sauces. Thick style is perfect for desserts, curries, or thick sauces.


If you would love to make your own almond milk at home versus buying from the store, follow this quick and easy recipe.


  • 2 cups (280 grams) of soaked organic almonds
  • 4 cups (1 liter) of water
  • 1 teaspoon (5 ml) of organic vanilla extract (optional)

Soak the almonds in water overnight and drain before use. Add the almonds, water, and vanilla to a blender and pulse for 1–2 minutes until the almonds are finely ground. Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups (1 liter) of almond milk. Place the liquid into a serving container and store it in your refrigerator for 4–5 days.