Vegetable drinks: 5 alternatives lighter than cow’s milk –

After soy, it is usually the cheapest and easiest to find. And the advantages don’t stop there: as it is rich in carbohydrates and free of lactose, cholesterol and a protein called casein, it hardly causes allergies, is easily digested and does not cause gastric discomforts.

“The drink also reduces the levels of inflammation in the body, which favors the elimination of fat, and is a great option to drink before training, as it contains B complex vitamins that participate in the energy generation process”, says the nutritionist. functional Pamela Miguelfrom Sao Paulo.

Taste: the texture is thin and has the characteristic flavor of rice.

Consumption: it can be pure, mixed with coffee or blended in a blender with walnuts, almonds or chestnuts, if you want to ingest more protein, or with 70% cocoa or red fruits, to obtain antioxidants. There are industrialized options enriched with almond, hazelnut and other oilseeds.

Make it at home: in a pan, put 2 1/2 liters of water, 2 cups of unwashed rice, a pinch of salt and heat for 15 minutes. Then, quickly beat everything in a blender, just to break up the grains, and pass the mixture through a fine sieve to extract only the liquid. Yields 5 cups.

Nutritional table (average values ​​per 200 ml glass):

Calories: 91; Protein: 1g; Fat: 2g; Carbohydrate: 15 g; Calcium: 240 mg; Sodium: 60 mg; Fiber: 0.8g; Gluten: does not contain, but confirm on the label because some companies may add ingredients that have protein.

2. Oat drink

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Ideal for those with constipation or who want to lose weight, as it is a fiber champion. “It has both the insoluble type, which avoid constipation and contribute to the detoxification of the body, and the soluble ones, in particular betaglucan, which reduces the absorption of sugar and fat and helps to avoid the accumulation of excesses in the waist”, tell the functional nutritionist Lucianna Jardimfrom Rio de Janeiro.

More reasons to try it are the good doses of selenium and vitamin E, two potent antioxidants; magnesium, which participates in the production of serotonin, the well-being hormone; zinc, which reinforces immunity and prevents the loss of muscle mass; and the B complex vitamins, which make you ready for physical activity.

Taste: soft.

Consumption: “It can be taken with coffee and is a great substitute for cow’s milk in cake and pie preparations because it makes the dough soft. If you add oats in fine flakes to the drink, it becomes fuller”, says Pâmela.

Make it at home: soak 2 cups of oat flakes in 3 cups of water for at least 1 hour. Then, beat everything in a blender with sugar or sweetener and, if you like, 1 teaspoon of vanilla essence or another essence of your choice and strain. Yields 4 cups.

Nutritional table (average values ​​per 200 ml glass):

Calories: 97; Protein: 1.4g; Fat: 2.6g; Carbohydrate: 9 g; Calcium: 240 mg; Sodium: 80 mg; Fiber: 0.64g; Gluten: 1.04 mg, but there are brands that are exempt. Check the label.

3. Almond vegetable drinks

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Favorite of the gymnasts, it contains magnesium and calcium, important for bone health and for the muscle contraction process; B complex vitamins, which participate in energy production and improve disposition for exercise; and monounsaturated fats.

Also noteworthy for arginine. “This amino acid dilates the vessels and improves blood circulation, which not only helps fight cellulite but also ensures that more oxygen and nutrients reach the muscles, favoring physical performance in training and recovery“, explains Pamela Miguel. Other options are hazelnut and Brazil nut-based drinks.

Taste: is one of vegetable drinks more delicious, creamy and sweet.

Consumption: goes well with coffee and cereal. “If you add 1 tablespoon of coconut flour, you improve the supply of fiber even more and make the perfect drink to reduce the glycemic index of the meal”, teaches Lucianna Jardim.

Make it at home: soak 1 1/2 cups of almond tea in 4 cups of water for 12 hours. Then, throw the liquid away, beat the almonds well in a blender and sift through a strainer or cloth filter. Yields 2 cups. “Use the bagasse to stuff the tapioca or make a paste, adding salt, herbs and a drizzle of olive oil”, suggests the nutritionist from Rio.

Nutritional table (average values ​​per 200 ml glass):

Calories: 110; Protein: 1.9g; Fat: 3g; Carbohydrate: 5 g; Calcium: 240 mg; Sodium: 80 mg; Fiber: 2g; Gluten – does not contain it, but check the label because some companies may add ingredients that contain protein.

4. Soy drink

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It’s great for those who work out. “This is one of the vegetable drinks that contain the highest amount of good quality protein, an essential nutrient for gaining muscle and strengthening the body. immune systemwhich if you fall can take your lean body mass with it”, remembers Pâmela.

It also has the B complex vitamins, which help to generate energy and disposition, antioxidants and low fat content. “Whoever has thyroid disorders and problems absorbing nutrients, especially iron, zinc and calcium, should limit their consumption of soy or at least rotate it with other vegetable drinks”, adds the specialist.

Taste: it is intense and full-bodied.

Consumption: makes the perfect marriage with fruits and breakfast cereals.

Make it at home: in a pan, cook 1 cup of soy tea with water for 5 minutes. Drain the liquid, rinse the beans with cold water and soak them for 8 hours. Afterwards, wash them again under running water, blend well in a blender with 5 cups of filtered water and strain through a clean cloth. Put the liquid in a pan and cook over low heat for 25 minutes, stirring occasionally to prevent it from boiling over. If you want, add vanilla essence, cinnamon stick or cloves to taste. Yields 4 cups.

Nutritional table (average values ​​per 200 ml glass):

Calories: 100; Protein: 5g; Fat: 3g; Carbohydrate: 8 g; Calcium: 38 mg or 220 mg in enriched versions; Sodium: 60 mg; Fiber: less than 1 g; Gluten: does not contain, but confirm on the label because some companies may add ingredients that have protein.

5. Spelled drink

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Also known as red wheat, it has more protein, vitamins and fiber than common wheat, so it can be used as a source of energy before intense workouts. “Spelt also tends to be better tolerated than common wheat because it is consumed in smaller quantities, but both contain gluten”, recalls the nutritionist from São Paulo. Antioxidants, magnesium and potassium, an important trio for those who work out as they fight free radicals and promote bone and muscle health, are other attractions of this drink.

Taste: it is pleasant and fuller-bodied than the rice drink.

Consumption: It’s great mixed in a blender with fruit (if they’re frozen, the shake is creamier).

Make it at home: in a container, place 200 g of spelled wheat and cover with water. After 8 hours, throw the liquid away and beat the grains in a blender for 2 minutes with 1 liter of water and, if you like, vanilla essence to taste. Afterwards, just strain through a sieve or fine cloth. Yields 5 cups. “Use leftovers to make bread and biscuits or dry them in a low oven (80ºC) for 1 hour to obtain flour”, teaches Pâmela Miguel.

Nutritional table (average values ​​per 200 ml glass):

Calories: 100; Protein: 1g; Fat: 2.8g; Carbohydrate: 9.6 g; Calcium: 240 mg; Sodium: 45 mg; Fiber: 1.8g; Gluten: contains.