Non-Dairy Drinks

There are many reasons why people opt to Plant-based milk. It could be due to digestion issue, dairy milk allergy, lactose intolerance or purely ethical. Below are some of the plant-based drinks that can suit individual taste buds:

  1. Coconut Milk –  is sweet and creamy due to its higher content of healthy fat. It’s a bit thicker than other dairy alternatives. Commonly used in coffee instead of creamer.
  2. Soy Milk –  has a rich taste and texture.  It contains 11 grams of the protein compared to 8 grams found in skim milk.
  3. Rice milk – tastes much different than nut milks. It is closer in taste to regular dairy milk, though it tends to be a bit more watery.
  4. Quinoa milk – it is harder to find than other dairy alternatives, but it’s becoming increasingly trendy.
  5. Hemp milk – is made from the hemp seed, nothing else. It tends to be on the watery side with a nutty flavor.

Read more: Non-Dairy Alternatives

“Count the Memories, not the Calories.” – Unknown

Textured Vegetable Protein (TVP)

Textured Vegetable Protein (TVP) can be made from soy flour, soy concentrate or soy protein isolate, but only textured soy flour is readily available for consumers to buy. Textured soy protein (TSP) may be unflavored, meat or chicken flavored, and appear in chunks, slices, flakes, crumbles or bits.

Nutritional Value 
Textured soy protein is at least 50 percent protein. Textured soy protein is an easy and inexpensive source of dietary fiber, soy protein, and naturally occurring bio-active components, such as isoflavones. Isoflavones is known to relieving menopausal symptoms, such as hot flashes, maintaining healthy bones, and preventing prostate, breast, and colorectal cancers. However, the content and profile of bio-active components varies from product to product.

Textured soy protein is a  high quality protein source that contains all essential amino acids needed for growth. This high quality protein comes without fat and has no cholesterol and little or no saturated fat.

Read more: Soyfoods

” To eat is a necessity but to eat intelligently is an art.” La Rochefoucauld


Seitan is made from wheat. Also known as  “wheat meat”, “wheat protein”, “wheat gluten” or simply “gluten”.  Seitan has the look and texture of meat when cooked, making it a popular meat substitute.

Nutritional Value of Seitan:

A  85gms  of  Seitan contains:

  •  2.5 to 4 grams of carbs,
  • 1 to 2 grams of fiber,
  • 0 to 2 grams of fat and
  • 21 grams of protein.

Seitan is low in fat, has no saturated fat and provides a source of fiber, making it a good choice for heart health. So, instead of making your usual beef stew for dinner, try stew with seitan.

However, watch the sodium level. A 85gms portion of seitan has 170 to 320 milligrams of sodium. High sodium in the diet increases blood pressure and risk of heart disease.

Other sources of protein to include in your diet: tofu, tempeh, nuts and seeds, quinoa, beans, lentils and legumes.

Read more: The Spruce, LiveStrong

“Ways to my Heart- Buy me Food, Make me Food, Be Food.” – Unknown