Plant-based milk is increasingly gaining ground in the diets of those seeking a healthy lifestyle, whether due to lactose intolerance, veganism, or simply wanting to vary their menu. Besides being nutritious, these milks add flavor and creaminess to a variety of dishes, from hot drinks to traditional desserts. If you're looking for practical ideas to incorporate plant-based milk into your routine, check out these easy and flavorful recipes.
Energizing Tropical Smoothie
10 minutes
1
Ingredients:
- 1/2 ripe mango;
- 1 slice of pineapple;
- 1 passion fruit pulp;
- 1 frozen banana;
- 1 cup of Brazil nut milk;
- Ice to taste.
Preparation method:
- Blend all ingredients in a blender until creamy.
- Serve chilled.
Overnight Oats
10 minutes
4 hours
1
Ingredients:
- 3 tablespoons rolled oats
- 1/2 cup Brazil nut milk
- 1 tablespoon of chia
- 1 tablespoon honey or molasses
- Chopped fruit to taste
Preparation method:
- In a bowl, mix oats, chia, plant-based milk and honey.
- Cover and refrigerate for at least 4 hours (ideally overnight).
- Finish with fresh fruit before consuming.
Creamy Canjica
30 minutes
15 - 20 minutes
8 people
Ingredients:
500 g of white hominy
1 liter of plant-based milk (can be coconut, almond, or chestnut milk – coconut milk makes it creamier)
500 ml of water
200 ml coconut milk (optional, for more flavor)
1 cup of brown or demerara sugar (you can adjust to taste, or substitute with culinary sweetener)
1 cinnamon stick
3 cloves
1 pinch of salt
Cinnamon powder to finish
Preparation Method:
Soak the canjica for at least 8 hours (or overnight).
Drain the water from the sauce and cook the canjica in the pressure cooker with 500 ml of water for about 25 to 30 minutes , until soft.
After cooking, add the plant-based milk, coconut milk, sugar, cinnamon sticks, cloves, and a pinch of salt.
Cook over low heat, stirring occasionally, until creamy (about 15 to 20 minutes ).
Remove the cloves and cinnamon sticks. Serve hot or cold, sprinkled with ground cinnamon.
Plant-based milk is much more than a substitute for animal milk: it's versatile, nutritious, and can transform traditional recipes into even healthier versions. Whether it's a refreshing smoothie, a practical overnight oatmeal, or even the canjica (cornmeal porridge) typical of June festivals, there's always a way to enjoy the best of plant-based milk in your daily life.
Author
Natalia Mozzelli
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