Dairy-free drinks. Image by: 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.
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St. Andrews-by-the-Sea, New Brunswick Image by: Illustration by Jeannie Phan
What to see, do and eat in St. Andrews and the surrounding area.
1. Off Kilter Bike Tour. Take in breathtaking ocean views, learn the town's history and get some exercise as you bike to local attractions–all while wearing a custom cycling kilt. Owner Kurt Gumushel's father, a tailor, moved to St. Andrews from Turkey in the 1960s and became known for the beautiful kilts he made. He started a new trend when he made kilts for local mountain bikers a few years ago–something tourists can experience during one of Kurt's bike tours.
2. Sunbury Shores Art and Nature Centre. Art and nature are two important themes in St. Andrews and they come together in this renovated workshop/exhibition space, featuring galleries, studios for painting, printmaking, jewellery making and gorgeous view of the Bay of Fundy. Sign up for a workshop or simply tour The Water Street Gallery, which features rotating exhibitions from local artists.
3. Symbiosis Fine Art. Artist and entrepreneur Matt Watkins opened his gallery/shop four years ago and features pottery, painting, jewellery and photography created by himself and other local artists. Watkins specializes in custom jewellery (most of the jewellery in the shop is made in-house), painting, silversmithing and sculpture. (He also teaches workshops in these areas at Sunbury Shores.) Symbiosis is just one of the many beautiful boutiques along the main strip that features one-of-a-kind artwork, jewellery, gifts and more.
4. Oven Head Salmon Smokers. Debra and Joseph Thorne have owned and operated their smoked salmon business for 29 years. Specializing in smoked salmon, smoked salmon pate and smoked salmon jerky, they supply their cold-smoked salmon products to Sobeys, catering companies and local restaurants, including The Algonquin Resort. And they ship anywhere in Canada and the U.S., so if you can't make it to their shop (or if you love what you tried there), you can get it delivered straight to your front door.
5. Ossie’s Lunch. Established in 1957, this retro roadside stop offers an extensive menu featuring all the local delicacies, including fried oyster sandwiches, clams and chips and lobster rolls. Can’t choose just one? Go for the seafood platter and taste a little bit of everything.
6. New River Beach. Dip your toes in the Bay of Fundy with a stop at the scenic New River Beach Provincial Park. Boasting sandy beaches, cliffside hiking trails and tidal pools, this is a must if you're traveling during the spring or summer.
Where to stay, what to eat and do:
Grand getaway: The Algonquin Resort
This 128-year-old hotel offers a luxurious base for your seaside getaway. You'll be in good company; past guests include Prince Charles and Princess Diana, as well as former prime minister Pierre Trudeau. Thanks to a recent $50-million reno, the building has been outfitted with a new fitness centre and pool, not to mention totally updated decor, yet the iconic hotel still has much of its historic charm—and, apparently, its ghosts!
Room with a view: The Rossmount Inn Hotel Restaurant & Bar
Owners Chris and Graziella Aerni have converted an old estate manor into a quaint inn, offering guests comfortable accommodations, a fullservice breakfast and scenic views of Passamaquoddy Bay and the St. Croix River. Dinner at the inn's restaurant will be a highlight—but reserve early, as it books up quickly.
Casual lunch: Niger Reef Tea House
Grab a seat on the patio and enjoy fresh homemade food, along with views of the ocean and St. Andrews Blockhouse National Historic Site of Canada, a coastal fort that dates back to the War of 1812. Fresh seafood reigns (picks include smoked salmon, quinoa-crusted crab cakes and the grilled lobster sammy), but the lamb ragout and the curried chicken sandwich are equally good.
Caffeine Fix: Honeybeans Coffee, Tea & Treats
This sweet spot on the main strip is the perfect place to grab a cuppa and the best scones in town.
Winter: Gallery tour
Duck into the galleries and boutiques along the main strip to see art, sculptures, jewellery and crafts from local artisans.
Spring: Kingsbrae Garden
The Flemer family transformed this 11-hectare estate into a series of beautiful public gardens. Don't miss the sculpture garden, which highlights two important themes in St. Andrews: nature and art.
Summer: Whale watching
Spot minke, fin and humpback whales from one of the Fundy Tide Runners Whale Watching and Nature Tours' boats.
Fall: Ministers Island
Accessible by driving across the ocean floor at low tide, the island was once the summer home of Sir William Van Horne, the former president of the Canadian Pacific Railway. Tour what was once his cottage and barn, then hike or bike the island's trails.