OFF THE SHELF
Experiment to find an ideal nondairy milk for you

Soy and rice milks offer many of the same nutrients as cow's milk. Eugene Tanner • The Honolulu Advertiser

Soy and rice milks are more widely available than ever and offer an option for those with lactose intolerance, for vegetarians who grew up drinking dairy milk and just can't do without something for their cereal, or those who are looking for a low-cholesterol or lower-fat milk.

Fortified with many of the same nutrients as cow's milk, soy milks vary in calorie and fat content from 60 calories and 2 grams per cup for Vitasoy's Light soy drink to 150 per cup and 4 grams of fat for Silk (widely available in grocery stores); some varieties are even nonfat. In switching to soy-based milks, taste and experiment: It is very much a matter of individual preference. Some of the drinks seem too watery, others taste like beans, some are oily or have an unpleasant grayish color. In general, these milks taste best when very cold. For flavor and texture, our favorite is Silk brand, which is more rich-tasting than most, even in the original "unflavored" version.

Rice-based nondairy milks, such as Rice Dream brand, are available both in the refrigerator case and in shelf-stable packaging that doesn't need refrigeration until it's opened. Rice Dream is made from certified organic or premium California brown rice. Flavors include original, vanilla and chocolate. It is made without artificial flavors, colors, preservatives, hormones, antibiotics or soy. The original flavor is 120 calories per cup and 2 grams of fat.

Many nondairy milks work well in breads, soups, gravies and sauces. However, some are sweetened, which may alter the flavor of savory recipes. For these, choose unflavored soy milks.

Next week: Low-fat indulgence — sour cream and cream cheese.