Crunchy-Top Blueberry Muffins <br /> Photography by Mark Burstyn Credits: Crunchy-Top Blueberry Muffins <br /> Photography by Mark Burstyn
Dairy-free drinks. Credits: Getty Images: AlexPro9500
We needed help demystifying the seemingly endless list of milk alternatives, so we went to the experts for real talk on dairy-free drinks.
Whether you're lactose intolerant, vegan, or just like the taste, there are plenty of reasons to experiment with adding milk alternatives to your diet. But with more varieties than ever before, how do you know which option is best for you? We asked two registered dietitians, Carol Harrison and Crystal MacGregor, for the skinny on dairy-free drinks.
Why does cow's milk get a bad rap?
Carol Harrison: Some people are worried about hormones or antibiotics in milk. But the truth is, growth hormones are not approved for use in dairy cattle in Canada. As well, The Canadian Food Inspection Agency reports compliance for veterinary product residues in milk is greater than 99 per cent.
Crystal MacGregor: Cow’s milk is a nutritious and safe choice. Non-dairy beverages are actually not suitable for children under the age of two because they do not contain enough calories, protein and fat to support children’s needs.
Which beverage is closest to cow’s milk in terms of nutritional profile?
CM: Soy is the closest to dairy in protein per serving at 7 grams of protein per cup. When possible, choose organic versions, as many conventional soy milks can come from genetically modified soybeans, which may contain higher levels of pesticides and fertilizers.
CH: The only beverages I consider nutritional substitutes for cow's milk are goat’s milk fortified with vitamin D and soy beverages fortified with calcium and vitamin D.
What are some things a person should consider when choosing a dairy-free beverage?
CM: If choosing a non-dairy alternative for a source of protein it is important to note that not all are created equal—most nut milks such as almond, coconut and cashew milk contain less than 1 g of protein per cup.
CH: Aim for 30 per cent daily value calcium and 45 per cent daily value vitamin D. Also choose unsweetened options to curb unwanted added sugars.
Check out our slideshow of popular dairy-free drinks, with pros and cons from our experts.
Pros: Almonds naturally contain vitamin E and minerals such as magnesium. It contains no saturated fats and is typically low in calories.
Cons: Almond milk is low in protein. Look for ones that do not have added oils.
Pros: Cashew milk is creamy, sweet and less nutty tasting than other nut milks. It makes a great addition to oatmeal and savoury dishes like curry.
Cons: Cashew milk is very low in protein and is not suitable for those with a tree nut allergy.
Pros: Great for those with, nut soy, and dairy allergies.
Cons: They are often higher in sugars, and added oils. Look for whole brown rice in the ingredients list.
Pros: Contains healthy natural saturated fats, and is lower in carbohydrates and calories than cow's milk and other plant-based beverages.
Cons: Higher in fat than other nut milks.
Pros: A good source of heart-healthy omega 3 fatty acids. The watery consistency makes it a smooth addition for coffee and shakes.
Cons: Low in protein like other nut and seed milks and many are yet to be fortified with calcium or vitamin D.
Canadian Living recipes get a lot of love online and we've rounded up 25 of our most-searched recipes, from beef stew and lasagna to pancakes and carrot cake. And the list wouldn't be complete with our #1 recipe of all time: classic scalloped potatoes!
With a nice hint of garlic, these potatoes are a delicious addition to any meal and are much lighter than those with a cream-laden gratin. To slice them easily, cut a little piece off the bottom of each potato to stabilize it on the cutting board. Serve with your favourite baked fish or chicken.
This classic warm-you-up stew becomes even more comforting when made with well-marbled pot roast rather than the usual stewing beef. The fat melts slowly as it cooks, tenderizing the beef into juicy melt-in-your-mouth morsels. A slow finish in the oven gives the stew its rich, hearty texture.
Serve this saucy pulled pork as sandwiches: piled high on buns, with bowls of garnishes, such as pickled jalapenos, sour cream, shredded cheese and thinly shredded red cabbage (or better yet, red cabbage slaw), and let guests build their own sandwiches.
Our most popular recipe ever! This moist carrot cake is welcome at birthdays, weddings, reunions and all special occasions.
These wings can get sticky as they bake, so line your baking sheet with greased nonstick foil or parchment paper for easy turning.
Whether runny or firm, with raisins or nuts, butter tarts are treats that never go out of style. Because any sugar filling that overflows the pastry hardens quickly and sticks to the pan, be sure to remove the tarts as directed. Or count on family members to hang around the kitchen waiting to eat the tarts that stick and break.
Weeknight entertaining is a breeze when you put your slow cooker to work! Adding a bit of flour to the sauce at the end of cooking turns it into a rich gravy to serve alongside the roast. Green peas and mashed sweet potatoes make great accompaniments to this hearty cold-weather dish.
If comfort food is what you're after, nothing beats a generous helping of creamy, oozy mac and cheese. This recipe is the yummiest version – and the only one you'll ever need.
The decadent pie crust and the perfect touch of cinnamon in this recipe are evidence that you will make this pie more than once in your lifetime.
Lasagna is the go-to meal that feeds a crowd and leaves everyone asking for seconds. We have many different lasagnas in our repertoire, but this one is classic in its simplicity.
Simple aromatic herbs lend gentle flavour to the meat, and a butter rub makes the skin crisp and golden.
Fluffy on the inside and crispy on the outside, these potatoes truly deserve their “ultimate” status. Duck fat is the key to their rich flavour, but you can customize the taste by switching up the type of fat.
A splash of vanilla and a small pat of butter are the secret ingredients in these decadent, fluffy pancakes.
This recipe can easily be left to simmer away in a slow cooker for eight hours before adding the chicken. It yields a large quantity of sauce that freezes well if you're feeding a smaller group. Serve over hot steamed basmati rice.
Chock-full of a variety of seafood, fish and vegetables, this rich soup is inspired by a similar chowder served at the Masstown Market, near Truro, N.S.
The traditional (and indulgent) toppings of crispy crumbled bacon and sour cream really bring these perogies to life.
The aroma of baking banana bread is enough to drive just about anyone wild with anticipation. Our best version delivers on all counts. It's moist, buttery, sweet and chockfull of banana flavour.
Inspired by sunny Italy, our flavourful chicken cacciatore is rich with herbs and spices that are both healthy and savoury. Whether it's served over pasta or on its own, this Italian dish is sure to please your taste buds.
This recipe combines the snap and the melt-in-your-mouth qualities we've come to love in shortbread.
This classic salad is traditionally assembled in front of patrons at fine-dining restaurants.
This traditional pea soup is the ultimate in Quebec-style comfort food.
These brownies have become The Test Kitchen's secret weapon for parties, showers, gifts and other occasions. The combination of rich dark chocolate and a subtle crunch from chopped toffee bars is what makes them the best brownies you'll ever make.
This simple pork tenderloin is a healthy spin on everyone's favourite Greek culinary staple: souvlaki. We've swapped sweet potatoes for the traditional white potatoes and added other colourful veggies to boost the nutrient content.
If the stomach is indeed the way to a loved one's heart, then this ultra-decadent chocolate cake is sure to seal the deal. Just as easy and versatile as a cake mix— but way more moist and delicious—it's a recipe you'll want to make again and again.
Pull this mildly seasoned, comforting chili together in minutes. It's loaded with veggies and lean protein—perfect for growing minds and bodies.