there are three alternative "milks" that you can try but of the three alternative milks soy milk has the highest amount of protein and fiber and naturally contributes some of the vitamins and minerals also found in cow's milk such as magnesium and calcium. * soy milk (usually made with filtered water whole soybeans and evaporated cane juice) soy milk contributes about 8 grams high quality protein 1. 5 grams fiber 3. 5 grams fat (. 2 grams omega-3 fatty acids) 11 g carbohydrate 290 mg potassium 61 mg calcium (sometimes fortified with more calcium) 61 mg magnesium and usually fortified with vitamin d b-12 calcium riboflavin and others. *almond milk (usually made with purified water evaporated cane juice and almonds) almond milk contributes about 1 g protein 1 g fiber 2. 5 g fat 8 g carbohydrate 180 mg potassium fortified with calcium vitamin d vitamin a and e. *rice milk rice milk contributes about 1 gram protein 0 grams fiber 2 grams fat and is fortified with calcium and vitamin d. the trick is substituting soy almond or rice milk for cow's milk using soy alternatives for cheese cream cheese and yogurt and adding olive oil or canola oil instead of butter (if you need to delete this too). soy and almond mllks work best in sauces because they have a thicker consistency and are more stable at higher temperatures compared to rice milk.
can you offer suggestions on following a non-dairy diet?