The healthiest and best dairy milk substitutes to make at home for children and adults and why to avoid commercial versions even if organic.
Milk allergy affects approximately 2-5% of children worldwide.
Many times “milk allergy” simply masquerades as “pasteurization allergy”, which means that when a switch is made from processed store milk to farm fresh unpasteurized milk, the “milk allergy” magically disappears!
Why is this?
Pasteurization denatures fragile milk proteins and renders them allergenic because digestive enzymes no longer work effectively on them.
It also destroys lactase, the enzyme necessary for digesting lactose, the naturally occurring sugar in milk.
A simple switch to fresh from the farm raw milk solves both of these problems.
Beware the Plant-Based Milk Scam
In those rare instances when a child is truly allergic to cow or goat milk – even the farm-fresh variety, figuring out which plant-based milk to try can be a bewildering experience for a concerned parent.
Soy milk, also called soya bean milk, is clearly not a good option as high amounts of isoflavones (plant estrogens) disrupt the hormonal development of young children.
Commercial rice milk is high in sugar and low in nutrition with little to no protein or fats to stabilize the blood sugar.
Even store-bought almond milk is not a good choice as it is also very low in protein and fat, high in sugar, and is not made from almonds that have been properly soaked/dehydrated first to eliminate anti-nutrients.
Besides all the issues with the ingredients themselves, the tetrapak packaging of these products is incredibly toxic.
To sterilize the container, boiling hot liquid is poured into the container that is lined with thin plastic before sealing.
While this results in a long shelf life, toxins leach into the product itself! In short, you are no doubt getting a hefty serving of petrochemicals with that plant-based milk.
The short answer is to never buy alternative milk from the store if you value your health.
Fortunately, making safe, healthy milk substitutes yourself is easy. Suggestions below!
Who Should Drink Non-Dairy Milk?
Before we go any further, an important point requires clarification.
Despite being healthy, all-natural, and homemade, the milk substitutes suggested below are ONLY for adults and children older than one year.
A baby younger than one that is not breastfed should be getting a homemade formula and if allergic to milk, homemade dairy-free baby formula is best.
Goat milk formula, sheep milk formula, or camel milk formula may be used instead if the allergy is only to cow’s milk.
One final point…never use these recipes to make plant-based or vegan baby formula.
Nutritious DIY Dairy Milk Substitutes
Below is a summation of the ones I recommend trying to see which recipe works best for your family!
Coconut Milk Beverage
This healthy coconut milk beverage is made with whole coconut milk so that it is high in good fats to stabilize blood sugar in a manner similar to full-fat dairy milk.
The base is ideally homemade coconut milk. However, if you must buy, I suggest this brand or this brand of commercial coconut milk.
Powdered coconut milk is also an option, but it is quite expensive per serving. This type of product also usually contains maltodextrin and sometimes digestion-irritating gums.
Cultured Rice Milk Recipe
This fermented rice milk recipe is lightly cultured and sweetened with raw honey.
If your child is allergic to coconut as well as dairy, traditional rice milk works well. Avoid the sugar-laden, nutritionless versions from the store packaged in toxic containers!
If you prefer nonfermented beverages, this wild rice milk recipe uses soaked rice instead of fermentation. This renders the rice digestible without the slightly sour taste typical of cultured foods.
Since wild rice is not technically a grain, substituting it for brown rice is suitable for those on a grain-free diet.
Sprouted Almond Milk
This easy recipe for sprouted almond milk is a huge step up from anything you can buy from the store.
If even more digestibility is needed, you can lightly culture the beverage into fermented almond milk. This additional step provides gut-balancing probiotics and even more enzymes.
Note that while this beverage is well tolerated by most people, those who are sensitive to oxalates would be better off picking one of the other alternative milks in this list.
Almonds even if sprouted or soaked are one of the highest foods in oxalic acid.
Sprouted Oat Milk
There are a couple of different ways to make healthy oat milk (never buy commercial oat milk!).
The first is this recipe for homemade oat milk using sprouted rolled oats.
The second method is this yummy beverage from soaked oat groats.
While you normally need to cook oats after soaking or sprouting if you will be consuming the entire grain, for purposes of beverage-making, the antinutrients are sufficiently deactivated with soaking or sprouting only.
The key point here is that the fibrous portion of the grain is discarded or composted when making oat milk at home.
While I have not seen causative research on this as of yet, anecdotal evidence from those with digestive disorders indicates that the effect on digestion is not disruptive or inflammatory such as would occur when eating uncooked or lightly toasted oats (even if sprouted or soaked overnight first).
References
Eat Fat, Lose Fat
Nourishing Traditions Cookbook
Why Almond Milk and Coconut Milk from the Store Should Be Avoided
Hi,
I have problem with making the coconut milk. I ordered the dolomite powder you suggested but it doesn’t dissolve! The milk tastes sandy and the dolomite crunches under the teeth. I’ve been boiling the milk for 15-20 min on medium heat but it still doesn’t dissolve! Am I doing something wrong?
No, you aren’t doing anything wrong. If the texture is bothersome, reduce the amount or leave it out.
Greetings.. I think I have a problem with pasteurization process used in milks. I have determined by trial and error that I seem to be allergic to sulafates and milk is chemically pasteurized with sulafates. Do you knowing there is a way to determine if this correct? I am glad I have found the substitutes you mentioned but I am trying to find a source for allergic tonavoid it in other foods. Also I am trying to determine if I should just avoid milk products. Any of your thoughts would be appreciated. Btw, I have undergone allergy testing and it was determined that I do not have a dairy allergy. I am confused and frustrated.
I’m going to try your coconut milk recipe. My little one is almost 2 years old. She’s a picky eater and eats like a bird. She finally hit 19lbs and will be 2 years old next month. I’ve been using Hipp Formula after breastfeeding since she was 5 months old so I’m getting ready to wean her off formula. My husband and I like to travel so I’d like to get your opinion how you manage it when you travel and you’ll be out and about for 7-10 days. With a homemade recipe, it makes it a little bit more challenging versus trying to pack formula and water. We travel domestic for the most part but will start exploring Europe and other countries 2-3/year. Can you pleas share some insight on you manage it with your kids so I can apply the same routine in my world? Thank you in advance for your feedback/suggestions.
Hi. I have two questions about the coconut tonic.
1- does it have to be the canned kind? Can I not use the kind in the carton that’s ready to drink?
2- how much does this recipe make?
3- how long does it last in the fridge after you make it?
I don’t recommend cartons as they typically have additives. https://www.thehealthyhomeeconomist.com/coconut-and-almond-milk-in-cartons-not-a-healthy-buy/
Bottled coconut milk in the refrigerated section is fine usually (check ingredients though to be sure).
It lasts about 1 week after you make it.
The recipe makes about 1 quart.
I have been looking for a wholesome/balanced coconut milk recipe for my toddlers since before they became toddlers. So happy to stumble across your site today! Is there any health concerns I should consider in regards to giving dolomite (in the milk) to a toddler? Can it be omitted if my toddler gets calcium each day in a variety of other forms? I ask because I haven’t been able to find dolomite where I live and I’d like to start making this right away (dolomite takes minimum a month to arrive when ordered online). Thanks!
Yes, you can leave out the dolomite until it arrives. Enjoy 🙂
My grandson is on “El Care” formula it is $44/can. He goes through one every 2-3 days. Besides the price it is 50% corn syrup solids. How can anyone justify a baby’s diet being 50% sugar? He is 14 mo now, he eats a very lg selection of mostly organic fresh fruits and veggies. As well as Salmon (wild), chicken and beef. The problem is he still takes the same amount of formula. The pediatrician suggested almond milk. We r going w/ coconut milk for so many reasons. My ? Is the collagen. The site u posted list 2. The better sounding one is capsules it is not soluble. Should we buy the powder instead or is there away to use the capsules? Thanks.
You should definitely use the powder linked to in the recipe, not capsules.
Hi Sarah! I’m so happy I came across your page! Thanks for the absolutely wonderful information, and I can’t wait tor try the coconut tonic for my little one (15 month old) as he’s lost interest in my boobs. hahaha
I was just wondering where you purchase your dolomite (I can’t find it at our health food storeS and Whole Foods) or is there another product I could use in place of it? Thank you so much!
B
I buy dolomite online at the link in the post.
Follow up questiom, is it necessary to have a nut milk bag for straining or would a regular strainer work as well?
A regular strainer would not work. A fine cheesecloth doubled would be fine too.
Hi Sarah, am I right in assuming that you don’t strain the rice or almond milks before drinking? Would it be drinkable that way? Would it be nutritionally equivalent to strain out the solids before or after the 2 day fermentation?
Hi! Can you explain the reasons for including the maple syrup and vanilla extract in the coconut milk tonic? Thanks for your help. Also, if you have any input on dolomite powder vs calcium lactate, I’d be interested to hear your thoughts. Cheers!
These ingredients make the beverage palatable. Otherwise, it doesn’t taste very good. I have not researched calcium lactate as a substitute for dolomite powder, so for now will stick with dolomite since I know its fine.