Milk Swaps for Everyone, and TONS of Recipes from TV!

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Dear HG,

What's the difference between dairy milk and all the milk alternatives? There are so many kinds out there -- I just don't know where to start. Tell me everything... SPILL!

Mooovin'-On Mary

Dear Mooovin'-On Mary,

As you're well aware, standard dairy milk has got some serious competition these days! Here's an HG guide to help you make your way through the milk aisle...

Dairy milk: A cup of the fat-free stuff has around 90 calories, 0g fat, 130mg sodium, 12.5g carbs, 0g fiber, 12.5g sugars, and 9g protein (PointsPlus® value 2*). The biggest benefit here is the protein. It also contains a lot of calcium. However, dairy milk's not the most flavorful. And there are many milk alternatives with lower calorie counts. Still, it is pretty much essential when making instant pudding!

Soymilk: Unlike dairy milk, soymilk doesn't have any lactose, which makes it a great choice for folks who are lactose intolerant or have dairy allergies. (The same goes for most milk alternatives.) Light vanilla soymilk is my favorite -- a cup of it has about 65 calories, 2g fat, 105mg sodium, 6g carbs, 0.5g fiber, 5g sugars, and 6g protein (PointsPlus® value 2*). It's easy to find (check the fridge section of the supermarket), it's perfect in recipes, and it generally has a good amount of calcium.

Almond Milk: No milk-swap story would be complete without mentioning my FAVORITE, Blue Diamond Unsweetened Vanilla Almond Breeze! A cup has 40 calories, 3.5g fat, 180mg sodium, 2g carbs, 1g fiber, 0g sugars, and 1g protein (PointsPlus® value 1*). It's creamy, flavorful, and completely delicious. While almond milk typically doesn't pack much protein, the new So Delicious Dairy Free Unsweetened Almond Plus 5X Protein! has 5g protein (and just 40 calories) per cup. That's HUGE. Almond milk comes in both refrigerated and shelf-stable varieties. BTW, it's a must-have ingredient for HG-style growing oatmeal bowls!

Flax Milk: If you're allergic to dairy, soy, or nuts -- or you just don't like the taste of regular milk, soymilk, or almond milk -- definitely check out this stuff. It's one of the mildest-tasting milk alternatives out there. Good Karma Flax Milk is an HG fave -- sweet, creamy, and all-around fantastic. In Unsweetened, Original, and Vanilla, a cup has 25 - 60 calories, 2.5g fat, 80mg sodium, 1 - 11g carbs, 0g fiber, 0 - 11g sugars, and 0g protein (PointsPlus® value 1 - 2*). It has a good amount of calcium, plus the added benefit of omega-3s. And while flax milk generally doesn't have any protein, the new Good Karma Protein+ line has FIVE grams per serving. Yowza! Find it in the fridge section of the store.

Coconut Milk Beverages: No, this isn't the super-sweet, thick stuff that comes in a can. And it's not the same as coconut water. These drinks are light with a mild coconutty taste and a creamy texture. I love So Delicious Unsweetened Coconut Milk Beverage and Blue Diamond Unsweetened Vanilla Breeze Almondmilk Coconutmilk Blend. A cup of either has 45 - 50 calories, 3.5 - 5g fat, 15 - 130mg sodium, 1 - 2g carbs, 0 - 1g fiber, 0g sugars, and 1g protein (PointsPlus® value 1*). The So Delicious stuff is low on calcium, but the Blue Diamond line packs 50 percent more calcium than dairy milk! Coconut milk drinks are generally low in protein, so these aren't your best bet if that's a concern. However, they are a great way to infuse creamy, coconutty flavor into coffee and even cocktails! Look for them in refrigerated and shelf-stable varieties.

Phew! Lots of info... You really "milked" your opportunity to get your question answered!

Dear HG,

I love seeing you on The Dr. Oz Show! I always try to watch your appearances, but I don't always catch all the recipes. Where can I find all of the amazing recipes featured on the show?

Channel-Surfin' Chantel

Hi Chantel,

Thanks for tuning in! I love working with Dr. Oz -- he's the BEST!! Here's a roundup of the HG recipes that have been featured on the show over the past several months... Some of them are exclusives developed just for the show!

Craving Busters for Emotional Eaters - This episode featured Swap-tastic Philly Cheesesteaks, Bake-tastic Butternut Squash Fries, a Freezy Whoopie Pie, Raspberry Kiss Crunchettes (an exclusive!), and Dreamy Chocolate Peanut Butter Fudge. Click here for all the recipes.

Super-Simple Dinner Recipes - After chatting about my top grab 'n go pantry essentials, I showed the doc three incredibly easy meals: Spinach Artichoke Chicken, Slow-Cookin' Mexican Beef, and Sloppy Janes. Click 'n chew...

Food Expanders - The most recipe-packed episode EVER. This one was all about how to bulk up your portion sizes without adding very many calories. Some of my tricks are using portabellas in meat dishes, adding zucchini to carb-y meals, and stirring bagged coleslaw mix into soup. Click for all ELEVEN recipes.

Super-Sized Recipes - Eat twice as much food and still fit into your pants with these large-and-in-charge guilt-free recipes! Mac 'n cheese, lasagna, burgers, apple pies, and more... CLICK!

Recipes for Carb Lovers - Satisfy carb cravings without a lick of guilt... Three pasta recipes, a loaded potato, a chicken quesadilla, and carrot fries!!! See all the recipes here.

Family Dinner Swap - I made over one family's favorite meals: mac 'n cheese (featuring a boxed mix, with an HG twist), meaty tacos, fried shrimp, onion rings, and chicken nuggets! Click for the recipes.

Naughty Foods Gone Nice - In this holiday episode, I whipped up stuffed French toast, jalapeño poppers, guilt-free cocktails, and more. Yum! You know what to do... Click for the recipes!

And in one of my first appearances on The Dr. Oz Show, I served up this Shrimptastic Fettuccine Hungry Girlfredo. Hope I satisfied your appetite. Stay tuned for more!

Pass along these milk-swap secrets and as-chewed-on-TV recipes... Click "Send to a Friend" NOW!


Today, March 13th, is National Coconut Torte Day. No offense to the noble torte, but we're celebrating with our Crazy-Amazing Coconut Cream Pie!

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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