Dairy-Free, Egg-Free Double Chocolate Cupcakes

For anyone who is lactose intolerant, has a dairy allergy, is vegan, or doesn’t like the taste of cow or goat milk, non-dairy milk substitutes are nothing new. However, the options can be confusing for the rest of us, particularly with new varieties of non-dairy milk popping up every time we visit the grocery store. While you’re probably familiar with soy, almond, and coconut milk, other options may shock you—pea milk, anyone? (FYI, it’s delicious). Read on to see how the healthiest non-dairy milk options stack up against each other—flavor-wise and nutritionally. Always read the nutrition label before buying non-dairy milk because some contain a lot of sugar and little protein. According to nutrition expert Marisa Silver, MS, RDN, and founder of Vivrant Nutrition, the first thing you should do is look at the list of ingredients on the back of the container. “The best choices contain one or two recognizable ingredients, such as almonds and water,” Silver adds, suggesting that products with a long list of unfamiliar substances be avoided since whole-food ingredients are the safest and most nutritious. Soy Milk Soy milk is the OG of non-dairy milk and is made by soaking soybeans (which have been hulled and ground) in water. Soybeans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than cow’s milk. Soy milk has a subtly sweet, creamy, and mild flavor. Nutritional Value (1 cup) 110 calories5 grams fat13 grams carbohydrates11 grams sugar0 grams fiber8 grams protein Almond Milk Along with soy milk, almond milk is at the head of the non-dairy milk class. Following the same process as other nut-based milk, almonds get soaked in water overnight, then blended and strained until smooth to create a “milk.” Commercial almond milk brands are often sweetened with sugar and vanilla flavors and are infused with added vitamins. Almond milk tastes mild and sweet, and its consistency is thinner than cow’s milk but still creamy. Nutritional Value (1 cup unsweetened) 60 calories2.5 grams fat3 grams carbohydrates2 grams sugar0.5 gram fiber1 gram protein Oat Milk There’s been a rise in the food industry in the popularity of oat milk, much of it credited to the well-known brand Oatly. The Swedish company’s signature product is made from gluten-free oats, which get soaked and milled in water to soften their texture. The bran is then removed from the oats, leaving behind a fibrous, nutritious oat base. Oat milk is a great replacement for cow’s milk because it has a mild and slightly nutty flavor and a super creamy texture. It can also froth up for vegan cappuccinos and lattés. Nutritional Value (1 cup) 120 calories5 grams fat16 grams carbohydrates7 grams sugar2 grams fiber3 grams protein Cashew Milk Loaded with nutrients, vitamins, and minerals, cashew milk is another nut-based non-dairy milk alternative. The cashew nuts are ground into a paste, thinned with water, and strained. When the liquid is strained to remove any nut particles, most nutrients are left behind. Cashew milk is very creamy and has a distinct nutty flavor. Nutritional Value (1 cup) 50 calories5 grams fat6 grams carbohydrates3 grams sugar0 grams fiber2 grams protein Coconut Milk Coconut milk is made by simmering coconut “meat” in water and straining it through cheesecloth. The mixture separates into two parts during the straining process: coconut milk and richer, thicker coconut cream. Compared to other non-dairy milk alternatives, coconut milk is fattier, and its flavor is prominent, even when combined with other ingredients. In addition to dairy-free recipes, coconut milk is a traditional ingredient in various cuisines, like Southeast Asian, East African, and Caribbean. Nutritional Value (1 cup sweetened) 45 calories5 grams fat7 grams carbohydrates6 grams sugar0 grams fiber1 gram protein Pea Milk We know what you’re picturing, and pea milk is not green, mushy, or made with a bag of frozen veggies. Ripple, the most prevalent producer of pea milk, makes its product using yellow pea protein, sunflower oil, cane sugar, and added vitamins and minerals. A major benefit of drinking pea milk is that it’s nut-free for those allergic to soy or nut-based milk. Pea milk is thicker than other plant-based milk alternatives and has a mild, toasty flavor. Nutritional Value (1 cup) 100 calories4.5 grams fat0 grams carbohydrates0 grams sugar0 grams fiber8 grams protein Hemp Milk No, it’s not made with the 90s surfer necklaces, nor does it contain THC (the hallucinogenic part of the cannabis plant). Hemp milk is made from hemp seeds blended with water and then filtered. This non-dairy milk contains 10 essential amino acids (important proteins, especially for vegans), plus omega-3 and omega-6 healthy fats. Hemp milk tastes similar to other nut-based milk varieties, with a nutty and somewhat sweet flavor. Its texture is smooth, creamy, and thicker than 2% cow’s milk. Nutritional Value (1 cup) 80 calories4.5 grams fat13 grams carbohydrates3 grams sugar2 grams fiber2 grams protein Pistachio Milk Pistachios are soaked, blended with water, then strained through a cheesecloth to remove pulp. The remaining liquid is the pistachio milk. It can be an expensive purchase due to the process and cost of growing pistachio nuts. This plant-based, non-dairy milk can be added to cereal, oatmeal, and smoothies, or you can bake and cook with it when making things like soups and cakes. And most importantly, it foams well in coffee and tea drinks. Pistachio milk has a mild, rich, nutty, and creamy flavor and soft pale green hue (not unlike the color of the nut itself). Unlike soy or almond milk, which has a fairly neutral taste, pistachio milk tastes strongly like pistachios. Táche makes the first 100% pistachio milk found in the U.S. This dairy-free milk hasn’t been blended with other nuts. Nutritional Value (1 cup) 80 calories3.5 grams fat3 grams carbohydrates1 gram sugar1 gram fiber2 grams protein Hazelnut Milk Hazelnut milk is made using the same process as almond milk but is less popular than its sweeter sister. However, it is packed with potassium, calcium, riboflavin, and vitamin D. Hazelnut milk is often sweetened naturally with brown rice sweetener and has a vaguely caramel flavor. Nutritional Value (1 cup) 110 calories11 grams fat7 grams carbohydrates5 grams sugar0 grams fiber3 grams protein Rice Milk Rice milk is made by soaking uncooked brown rice in water for at least 12 hours, then blending and straining it. Because it is not made with dairy or nuts, it’s safe for those with multiple food allergies or sensitivities. Rice milk is thinner than soy or almond milk, with a slightly grainier flavor. It also has the highest amount of carbohydrates per cup compared to all other non-dairy milk types shared. Nutritional Value (1 cup) 120 calories2 grams fat22 grams carbohydrates13 grams sugar1 gram fiber1 gram protein Macadamia Milk Macadamia milk is nutritionally similar to cashew milk. However, it’s typically more costly and challenging to find in stores than other nut-based milk options. This non-dairy milk tends to have a slightly fruity taste, and it’s fairly smooth and creamy—even thicker than almond milk. It’s great for dessert recipes and as an addition to your morning cup of coffee. Nutritional Value (1 cup unsweetened) 50 calories6 grams fat1 gram carbohydrates0 grams sugar0 grams fiber1 gram protein

Dairy-Free, Egg-Free Double Chocolate Cupcakes