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Milk substitutes contain very little protein, but they do provide carbohydrates and may be enriched with extra calcium and essential vitamins. Available in major supermarkets, health-food stores or via the Internet.
The most common alternatives are:
Soya Milk: made from soya beans, soya milk is the most common animal milk alternative. It is sweeter and darker than the latter, with a distinctive flavour that some people find hard to get used to.
It has almost as much protein as dairy milk, but less fat and no cholesterol. It is sold as long-life or fresh, sweetened or unsweetened, sometimes with added chocolate or fruit flavourings.
Almond Milk: thick and creamy, with a smooth consistency and nutty taste.
Coconut Milk: it has a creamy flavour that is not suitable for all uses: serve as a drink or for desserts.
Rice Milk: it is not as thick as soya or animal milks and it is free of lactose and gluten. It is sold plain or flavoured with chocolate or vanilla. Rice milk is good for drinking also because it is slightly sweet.
Oat Milk: darker than cow's milk, reflecting the colour of the oats, it is a versatile drink with low fat.
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