Animal milk alternatives
Cow and Buffalo milk should be stopped.
- One can replace this with Milk made from the
following: Coconut, Sesame, Ragi, Jowar, Safflower
or Ground nuts. - For boiling this type of milk, place the vessel with
milk in hot water and then boil it. This is called
Double boiling method. One can prepare curd also
with this milk. - Curd, butter milk and ghee prepared from desi cow
milk is recommended.
It seems like you’re discussing alternatives to cow and buffalo milk and suggesting various plant-based options. Plant-based milk alternatives have gained popularity due to dietary preferences, ethical considerations, and health concerns. Here’s some information about the alternatives you mentioned:
1. **Coconut Milk**: Made from the grated flesh of mature coconuts, coconut milk is rich and creamy with a distinct coconut flavor. It’s often used in cooking, baking, and as a coffee creamer.
2. **Sesame Milk**: Sesame milk is made from sesame seeds, which are blended with water and strained to produce a milk-like liquid. It has a mild nutty taste and is a good source of nutrients.
3. **Ragi (Finger Millet) Milk**: Ragi milk is derived from finger millet grains. It’s a nutritious option with a slightly earthy taste and is known for its high calcium content.
4. **Jowar (Sorghum) Milk**: Jowar milk is made from sorghum grains. It has a milder taste compared to some other alternatives and is gluten-free.
5. **Safflower Milk**: Safflower milk is made from safflower seeds. It’s lesser-known but can be a good option for those looking for milk alternatives.
6. **Ground Nut (Peanut) Milk**: Groundnut milk, also known as peanut milk, is made from ground peanuts. It has a rich flavor and can be a source of protein.
The method you mentioned for boiling these types of milk using the double boiling method is a technique to prevent scorching and overheating, which can sometimes affect the taste and texture of plant-based milks.
Curd, buttermilk, and ghee prepared from desi cow milk are traditional dairy products that have been consumed for their potential health benefits. However, the choice to consume these products can vary based on individual preferences and dietary choices.
It’s important to note that each milk alternative has its own unique flavor and nutritional profile. When choosing a milk alternative, it’s a good idea to consider factors such as taste, nutritional content, and any allergies or dietary restrictions you may have. Additionally, it’s always a good practice to consult with a healthcare professional or registered dietitian to ensure that your dietary choices align with your health goals and needs.
How to get calcium without drinking milk?
- It is not true that milk is our only source for calcium.
In reality, our body cannot fully absorb the very little
amount of calcium present in milk. - Around 1 gram of calcium is present in a litre of milk.
- Yet, by drinking 1 litre of milk, only 200mg of calcium will be assimilated by our body.
- Sesame seeds – our traditional food contains more calcium than what is found in milk. One gram of calcium is present in every 100 grams of
sesame seeds. Our body can absorb this calcium fully and strengthen
our bones. Similarly, milk made with Finger millet is also a rich source of
calcium.
Absolutely, there are numerous sources of calcium beyond milk. While milk is often promoted as a primary source of calcium, it’s important to know that there are plenty of alternative options that can provide this essential nutrient. Here are some ways to get calcium without drinking milk:
1. **Leafy Greens**: Vegetables like kale, collard greens, bok choy, and broccoli are excellent sources of calcium. They are also rich in other nutrients and have the added benefit of being low in calories.
2. **Sesame Seeds**: As you mentioned, sesame seeds are a great source of calcium. They can be sprinkled on various dishes, added to smoothies, or used as a topping for salads.
3. **Fortified Foods**: Many foods are fortified with calcium, including fortified plant-based milk (such as almond, soy, or oat milk), orange juice, and breakfast cereals.
4. **Nuts and Seeds**: Besides sesame seeds, almonds, chia seeds, and sunflower seeds also contain good amounts of calcium.
5. **Tofu**: Tofu, especially if it’s made with calcium sulfate, can be a significant source of calcium.
6. **Beans and Legumes**: Certain beans and legumes like chickpeas and black beans contain calcium. They can be included in a variety of dishes.
7. **Fruits**: Some fruits like oranges and figs contain calcium. However, the calcium content may not be as high as in other sources.
8. **Whole Grains**: Foods like quinoa, amaranth, and fortified whole grain bread can contribute to your calcium intake.
9. **Finger Millet (Ragi)**: As you mentioned, finger millet is rich in calcium and can be used to make various dishes, including porridge and baked goods.
10. **Seaweed**: Certain types of seaweed, like kelp, contain calcium. However, consumption should be moderate due to their high iodine content.
It’s true that not all the calcium present in foods is equally absorbed by the body. Factors such as the presence of oxalates, phytates, and the overall composition of the meal can affect calcium absorption. However, by consuming a diverse range of calcium-rich foods, you can still meet your calcium needs without relying solely on milk.
If you’re concerned about your calcium intake, you might consider consulting a registered dietitian or healthcare professional. They can provide personalized guidance based on your dietary preferences and health goals to ensure you’re getting adequate calcium and other essential nutrients.
Content Credit: Dr. Khadar Vali & Siri Jagatthu
Leave a Reply