Shakes

Shakes with non-cow milk (soy, coconut, almond, hemp)

Milk shakes are all time favorites of a lot of vegetarians.  It maintains a good balance between nutrition and taste.  Vegan milk shakes are more interesting, as there are many types of non-cow milk that you can pick from, and each of them packs a different taste profile and adds a unique spin to the shake.

Please find below a comparison of the nutrition profiles of various milks.  More detail around shake recipes to come!

Whole dairy milk: Calories, 149; fat, 8 grams; protein, 8 grams; sugar, 12 grams; calcium, 27.6 percent of RDA; vitamin D, 20.6 percent of RDA; other benefits: folate, niacin, riboflavin, thiamin and vitamins B6, A and E.

2 percent dairy milk: Calories, 122; fat, 5 grams; protein, 8 grams; sugar, 12 grams; calcium, 29.3 percent of RDA; vitamin D, 20 percent of RDA; other benefits: iron, magnesium, potassium, zinc, vitamin B6.

Skim dairy milk: Calories, 83; fat, 0 grams; protein, 8 grams; sugar, 12 grams; calcium, 29.9 percent of RDA; vitamin D, 19.2 percent of RDA; other benefits: iron, magnesium, potassium, zinc, vitamin B6.

Soy (Silk original soy milk): Calories, 110; fat, 4.5 grams; protein, 8 grams; sugar, 6 grams; calcium, 45 percent of RDA; vitamin D, 30 percent of RDA; other benefits: vitamin B12, magnesium, phosphorus.

Almond (Almond Breeze original unsweetened): Calories, 30; fat, 2.5 grams; protein, 1 gram; sugar, 0 grams; calcium, 45 percent of RDA; vitamin D, 25 percent of RDA; other benefits: vitamin E, magnesium.

Rice (Rice Dream enriched unsweetened original): Calories, 120; fat, 2.5 grams; protein, 1 gram; sugar, 10 grams; calcium, 30 percent of RDA; vitamin D, 25 percent of RDA; other benefits: vitamins B12 and A, phosphorus.

Coconut (So Delicious): Calories, 70; fat, 4.5 grams; protein, 0 grams; sugar, 7 grams; calcium, 10 percent of RDA; vitamin D, 30 percent of RDA; other benefits: magnesium, vitamins B12 and A, medium-chain fatty acids.

■ Hemp (Pacific Foods): Calories, 70; fat, 3 grams; protein, 5 grams; sugar, 0 grams; calcium, 30 percent of RDA; vitamin D, 30 percent of RDA; other benefits: vitamins A, B12 and E, phosphorus, magnesium, riboflavin.

Kefir (Nancy’s organic lowfat plain): Calories, 140; fat, 3 grams; protein, 11 grams; sugar, 16 grams; calcium, 40 percent of RDA; vitamin D, 0 percent of RDA; other benefits: probiotics.

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