Milk, in all its forms, is great, delicious (in some instances) and can be used in and for many things in the kitchen. However, there are certain individuals that cannot or do not consume milk for several reasons. For instance, vegans, people who as a matter of ethics or for health reasons; do not eat animal products or anything made with animal products and while I respect that, I understand that it can be quite difficult, especially in a country like Nigeria where we are surrounded by meat-eaters. Several people are also severely allergic to milk. 

There are also lactose-intolerant people whose systems cannot properly break down dairy products because of a condition resulting from a deficiency of the digestive enzyme called lactase, which is needed for the digestion of dairy products. They still eat them anyway because people hardly do what’s right for them and milk is admittedly, delicious.

It’s an open secret that lactose-intolerant people hardly ever do what is good for them, it’s practically a pop culture reference at this point. My best friend is one of these people and like most of them, she loves eating cereal and obviously with milk, and is sad that she has to give it up because of this one issue.

So because of people like her (and countless others, like vegans, who might appreciate these alternative options), I’ve done a little research on what can be used in place of full cream milk, and here are some options.

• Almond milk

Almond milk is made from grinding almonds soaked in water and then sieving it, to extract the milk. It is lactose, soy and gluten-free and is quite low in saturated fat. Unfortunately, even though almonds contain a lot of protein, almond milk does not and so it is usually best to buy fortified almond milk, if this is an option you would like to try. It’s also a great option for fit fam, as it has no dietary cholesterol and is very low in calories. It can be found in supermarkets, and even bought online, just don’t forget to look for fortified almond milk products.

• Soy milk

Soy milk is made from soybean extracts and is a popular alternative to dairy. I personally think this one’s flavour is a little gross, but it’s actually a really good alternative since it contains pretty much the same nutrients as dairy milk, like calcium, Vitamins A and D. 

Also, some people genuinely enjoy its flavour, a fact that: further establishes the corny saying about one man’s meat being another’s poison. It’s sold in sweetened, unsweetened and other flavours (like chocolate) and is sold in supermarkets and even regular markets all over Lagos. 

• Coconut milk

It’s interesting to note that coconut milk is not the liquid found inside coconuts but the extract made from the flesh of mature coconuts. If you choose to go the DIY route, you should know that this process is not an easy one. To make your stash at home, you have to blend/grate the coconut and extract the milk from the blended or grated coconut meat with a sieve. Thick coconut milk is the direct extract from the sieved coconut and the thin coconut milk is the second extract which is then mixed with warm water. Thin coconut milk contains less fat and of course, less protein than thick coconut milk. Coconut milk contains all the nutrients in full cream milk like calcium, magnesium etc and has been proven to boost the immune system and help with weight loss. It has a distinct, nutty flavour and is a great alternative to full cream milk. You can make yours in your kitchen or if you’re not about that stressful life, you can find it online and in markets near you. 

• Oat milk

Oat milk is made pretty much the same way coconut and almond milk is made: by soaking, blending and straining oats. Like almond milk, it does not contain quite as many nutrients as its mother, but oat milk is usually fortified with calcium, iron, potassium and vitamins. Oat milk contains a soluble fibre that offers heart benefits and is perfect for vegans as it is lactose, nuts, soy and gluten-free.