2. GHEE
• Ghee is also known as clarified butter that is an integral part of Indian
and Middle Eastern cuisines.
• It is made by simmering butter to remove water content and milk
solids, leaving behind pure butterfat.
• Ghee has a high smoke point (around 450°F or 232°C), making it
suitable for high-temperature cooking methods like frying and
sautéing without producing harmful free radicals.
• Ghee has a longer shelf life compared to regular butter due to the
removal of moisture and milk solids. Its stability makes it a preferred
choice for preserving the flavor of dishes.
3. USES OF GHEE
• Cooking and Sautéing:
• Ghee has a high smoke point, making it suitable for cooking and sautéing at high
temperatures. It imparts a delicious flavor to vegetables, meats, and stir-fries without
burning or producing harmful compounds.
• Roasting and Grilling:
• Use ghee for roasting vegetables, meats, or even for grilling. Its high smoke point allows for
the development of a flavorful crust on roasted or grilled foods.
• Baking and Frying:
• Ghee can be used in baking for a rich and buttery flavor. It is an excellent substitute for butter
or oil in recipes. Additionally, its high smoke point makes it a suitable fat for frying foods like
Nankhatai and Mysore paakh.
• Finishing Touch in Dishes:
• Add a dollop of ghee as a finishing touch to various dishes. This can enhance the flavor and
provide a velvety richness to soups, dals (lentil dishes), or even rice and grains.
4. COTTAGE CHEESE
• Cottage cheese is a highly protein-rich dairy product.
• It provides essential amino acids, making it a valuable addition to the
diet for those looking to meet their protein requirements.
• It can be used in a variety of dishes, both savory and sweet. From
salads and dips to desserts, cottage cheese adds a creamy texture and
mild flavor. (KALAKAND, SALAD)
• Cottage cheese is lower in lactose compared to some other dairy
products, making it potentially easier to digest for individuals who are
lactose intolerant. However, individual tolerance may vary.
5. USES OF COTTAGE CHEESE
• Salads and Appetizers:
• Cottage cheese adds a creamy texture and a boost of protein to salads. It can be mixed with fresh vegetables,
herbs, and a light dressing for a refreshing and nutritious salad. Additionally, it serves as a great topping for
crackers or whole-grain bread as part of appetizers.
• Smoothies and Breakfast Bowls:
• Blend cottage cheese into smoothies to enhance their creaminess and protein content. It pairs well with
fruits, such as berries or peaches. Alternatively, use cottage cheese as a base for breakfast bowls by topping it
with granola, nuts, and a drizzle of honey.
• Desserts and Sweets:
• Cottage cheese is a versatile ingredient in desserts. It can be used to make cheesecakes, puddings, and fruit
parfaits. Blending cottage cheese with sweeteners and flavorings creates a rich and nutritious filling for
desserts.
• Savory Dishes and Casseroles:
• In savory dishes, cottage cheese can be used as a filling for lasagnas, stuffed pasta shells, or casseroles. Its
mild flavor complements other ingredients while contributing a creamy texture to the dish.
• Snacks and Spread:
• Enjoy cottage cheese as a standalone snack by pairing it with fresh fruits or vegetables. It can also be used as
a spread on toast or crackers. Sprinkle some herbs or spices on top for added flavor.
7. ALMOND
• Almond milk is one of the most widely consumed plant-based milk variety in North America, the
European Union, and Australia. Researchers have suggested that almond milk is an effective
alternative for children and adults Trusted Source who suffer with allergies or intolerances to
milk.
• Compared to cow’s milk, almond milk has less saturated fat and more unsaturated fats. The
healthful fats in almond milk may help people lose weight and keep it off.
• Almond milk is low in calories and protein, which may not be suitable for all people, especially
children.
• People who are not looking to lose weight will need to add additional sources of calories, and
choose healthful sources of protein, such as beans and fish, to meet their daily needs.
• Some manufacturers add calcium to almond milk to better resemble the nutritional content in
cow’s milk. People may not be able to absorb as much of this calcium as they would from dairy, so
they should be sure to consume plenty of other calcium sources, such as dark green vegetables.
• Almond milk is available in flavored varieties. Some of these products have added sugar to extend
the shelf life and improve the flavor and texture.
8. HEMP
• Hemp milk is a dairy-free, plant-based milk alternative made from
hemp seeds. It is suitable for individuals who are lactose intolerant,
allergic to dairy, or following a vegan or plant-based diet.
• Hemp milk is nutritionally dense, containing essential nutrients such
as omega-3 and omega-6 fatty acids, protein, vitamins (including
vitamin E), and minerals (such as calcium). It can contribute to a well-
rounded diet.
• Hemp milk is naturally free from common allergens such as soy, nuts,
and gluten, making it a suitable option for individuals with allergies or
sensitivities.
• It has less protein
9. OAT MILK
• Oat milk has a mild, creamy flavor that makes it good for cereals, hot
beverages, and drinking on its own.
• Oat milk is not suitable for people with non-celiac gluten sensitivity or
with celiac disease. AS THEY ARE G FREE BUT MIGHT GET CROSS
CONTAMINATED
• Unflavored oat milk has the highest amount of calories and
carbohydrates of plant-based milk varieties. Although the sugar is
natural, oat milk is very high in carbohydrates.
• Along with soy milk, oat milk provides more riboflavin, or vitamin B-2,
than cow’s milk. Many manufacturers add additional vitamins and
minerals to oat milk to increase the nutritional value of the drink.
10. SOYA MILK
• Soy milk is the most common substitute for cow’s milk and the first plant-based
alternative to appear on the market in the United States.
• The 2015–2020 Dietary Guidelines for Americans suggests that people with lactose
intolerance consume fortified soy beverages as an alternative to cow’s milk.
• When people compare soy milk with almond, hemp, and oat milk, this milk alternative
has the highest amount of protein per serving.
• As with many other plant-based milk varieties, soy milk manufacturers often add calcium
and vitamin D.
• According to the 2019 review in the journal Nutrients, experiments on soy milk show that
despite the presence of these compounds, calcium absorption was similar to that of
cow’s milk if the manufacturers fortified it with calcium carbonate.
• People also consume soy milk because it has isoflavones, which researchers suggest have
anticancer effects.
11. COCONUT
• Plant-Based Milk Alternative:
• Coconut milk is a popular plant-based milk alternative derived from the flesh of coconuts. It is a staple in many Asian and
tropical cuisines and is commonly used as both a cooking ingredient and a beverage.
• Rich in Healthy Fats:
• Coconut milk is known for its rich content of healthy saturated fats, particularly medium-chain triglycerides (MCTs). These
fats are believed to offer various health benefits, including potential support for heart health and metabolism.
• Creamy Texture and Unique Flavor:
• Coconut milk has a creamy texture and imparts a distinct, sweet, and nutty flavor to dishes. It is used in a wide range of
culinary applications, from curries and soups to desserts and beverages. RED THAI CURRY
• Vitamins and Minerals:
• Coconut milk contains essential vitamins and minerals, including potassium, magnesium, and phosphorus. However, the
nutritional content may vary depending on whether the coconut milk is canned, boxed, or homemade.
• Lactose-Free and Vegan-Friendly:
• Coconut milk is naturally free from lactose, making it a suitable option for individuals who are lactose intolerant.
Additionally, it is a vegan-friendly alternative to traditional dairy milk.
• There are two main types of coconut milk:
• Canned Coconut Milk: This is thick and concentrated, often used in cooking and baking.
• Carton or Boxed Coconut Milk: This is a diluted version, similar to other plant-based milk alternatives, and is
commonly used as a beverage or in cereal.
12. RICE MILK
• Dairy-Free Milk Alternative:
• Rice milk is a non-dairy, plant-based milk alternative made from milled white or brown rice. It is suitable for
individuals who are lactose intolerant, allergic to dairy, or follow a vegan or plant-based diet.
• Hypoallergenic:
• Rice milk is considered hypoallergenic, making it a suitable option for individuals with common food allergies,
such as those to dairy, soy, or nuts. It is also gluten-free, making it accessible for those with gluten
sensitivities.
• Naturally Sweet Flavor:
• Rice milk has a naturally sweet and mild flavor, which makes it a pleasant choice for those who prefer a
sweeter taste in their milk alternatives. This natural sweetness can complement both sweet and savory
dishes.
• Low in Saturated Fat:
• Compared to some other plant-based milk alternatives, rice milk tends to be lower in saturated fat. It is a
good option for individuals looking to reduce their saturated fat intake, although it may have lower protein
content compared to dairy milk.
• Fortification with Nutrients:
• Commercially available rice milk is often fortified with essential nutrients such as calcium, vitamin D, and
vitamin B12 to enhance its nutritional profile. Checking product labels can provide information about the
specific fortifications.
