A dairy-free lifestyle is easier with the good selection of alternative milks available - and recipes from Angela Day
With so many options on our supermarket shelves, we are spoilt for choice when it comes to choosing a dairy-free milk option.
Here is a list of some of the milks available.
* Soya milk: This milk has a high protein content and is regarded as comparable to cow's milk. It is also one of the few milk alternatives that can be soured by adding lemon juice or vinegar to create a sour milk or buttermilk alternative. Try to source non-GMO varieties if possible.
* Almond milk: This milk is high in vitamins but not in protein. It has a pleasant nutty flavour and a creamy texture. It can be used in coffee and for cooking and baking substitutes. You can make your own almond milk by grinding fresh almonds with water and pressing the mixture through a nut bag.
* Coconut milk and cream: This milk is high in fat but not in protein. It has a very distinctive taste and is used in Asian recipes and curries. It is suitable to use in both cooking and baking. By diluting a tin of coconut cream with an equal quantity of water, you get coconut milk. And by diluting a tin of coconut milk with an equal quantity of water you get coconut "lite" milk.
* Rice milk: This milk is low in fat, protein and fibre. It is quite thin and has a neutral taste. It is made by blending mainly brown rice with water, which is then strained. It is suitable for both cooking and baking.
* Hemp milk: This milk is high in protein and omega 3 fats. It also contains calcium. It is thick and creamy and is good for both sweet and savoury recipes. It is also a better dairy-free alternative for those who have a nut allergy.
* Quinoa milk: This milk is high in protein, low in fibre and high in carbohydrates. It has quite a distinctive nutty flavour and is suitable for both sweet and savoury dishes.
Following a dairy-free lifestyle is made easier with a good selection of alternative milks now available. Angela Day has easy recipes for you to try.
DAIRY-FREE CHICKEN CASSEROLE
Serves 4
8 chicken pieces
salt and pepper
60ml olive oil
1 red onion, finely chopped
2 carrots, peeled and diced
2 stalks of celery, chopped
5ml chopped garlic
250g mushrooms, quartered
250ml white wine
250ml rice milk
125ml chopped fresh parsley
Season the chicken well with salt and pepper.
In a heavy-based pot with lid, heat half the oil and brown the chicken on all sides. Remove and set aside.
Heat the rest of the oil and fry the onion, carrots, celery and garlic for 5 minutes, until softened. Add the mushrooms and white wine and cook for a further 5 minutes.
Add the rice milk.
Return the chicken, cover with the lid and simmer for 20 minutes, until the chicken is cooked through.
Stir through the parsley and serve with rice.
DAIRY-FREE COCONUT PANNA COTTA
Makes 8
18ml gelatine
45ml water
2 x 400g tins of coconut cream
180ml coconut blossom sugar
5ml vanilla extract
pinch of salt
coconut flakes to decorate
Sprinkle the gelatine over the water and allow it to become absorbed.
Microwave on medium for 10-20 econds until dissolved. Set aside.
In a pot, combine the coconut cream and sugar.
Heat over a medium heat until the sugar is dissolved. Stir in the dissolved gelatine. Remove from the heat and add vanilla and salt.
Divide the mixture into 8 ramekins and refrigerate until set.
When ready to serve, unmould the panna cotta and serve decorated with coconut flakes.
NOTE: Coconut blossom sugar is available from Woolworths, Dis-Chem or health food stores. If not available, it can be replaced with castor sugar. If you do this, the panna cotta will be white. Coconut blossom sugar is brown.
DAIRY-FREE BLUEBERRY CUPCAKES
Makes 12
150g blueberries
2 eggs
125ml castor sugar
5ml vanilla extract
125ml lemon olive oil
125ml apple juice
250ml flour
5ml baking powder
80ml fine polenta
Preheat the oven to 180C. Grease a 12-hole muffin tin and line each with a circle of baking paper.
Divide the blueberries among the holes.
Beat the eggs, castor sugar and vanilla until thick and foamy.
Beat in the olive oil, and then the apple juice.
Sift the flour, baking powder and polenta and fold into the egg mixture.
Divide the mixture between the muffin holes.
Bake for 20 minutes, until golden.
Allow to cool in the tin for 5 minutes before removing and cooling completely.
DAIRY-FREE RICE PUDDING
Serves 4-6
800ml coconut rice milk
180ml risotto rice
3ml salt
80ml coconut blossom sugar
3ml vanilla extract
a pinch of nutmeg
a pinch of cinnamon
sliced mango to serve
toasted flaked almonds to serve
Combine the coconut rice milk, rice and salt in a pot and heat over a medium heat. Cook, stirring frequently, until the rice is soft and the mixture is thick.
Remove from the heat and stir in the sugar, vanilla and spices.
Serve decorated with slices of mango and flaked almonds.
NOTE: Coconut rice milk is available from Woolworths.
DAIRY-FREE CHOCOLATE MOUSSE
8-10 small portions
250ml almond milk
150g raw chocolate or dairy-free chocolate, chopped
80ml coconut oil, melted
60ml maple syrup
15-30ml honey
5ml vanilla extract
a pinch of salt
Combine the almond milk and chocolate in a small pot and melt over a low heat. Stir until smooth.
Remove from the heat and add the coconut oil, maple syrup, honey, vanilla and salt and mix well. Add more honey if necessary to taste.
Place the mixture into a blender or food processor and process until well blended and smooth.
Divide the mixture into small shot glasses or suitable serving containers. Refrigerate for 5-6 hours to set.
Serve decorated with seasonal fruit if desired.
NOTE: Raw chocolate is available from health food stores. It also makes the dessert very rich so serve in small portions.
The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.