Cinnamon roll scones, FALL, and your questions answered: the 411 on milk vs plant based alternatives

Guys! It’s almost Fall! I’ve kinda been celebrating all things Fall already but since it officially starts this Saturday, I am getting PUMPED up! Well, in my head I am anyway. Physically, I’m just getting exhausted lol Anyone else just get really worn out when the seasons change? This morning while attempting to google “fatigue and seasonal allergies” I literally just typed “” into the search bar. So that’s how my day has been going so far lol And just a heads up, today’s blog post is sort of going to be a smorgasbord of randomness. I have a few things I want to cover like FALL and addressing your health and nutrition questions as well as a recipe, of course! So just stick with me lol

Ok first up, Fall! Last week I dragged Edward to Target so we could check out all of the fall decor. And naturally we had to try on a few of the Halloween costumes. I’m quite taken with the unicorn, obviously, but I feel like Edward really pulls off the gorilla head quite nicely. What do you guys think?

And obviously I had to try on the unicorn head. I feel like this picture describes me to a “T”:


I’ve also been playing around with some fall inspired baking projects like these spiced apple, brie, and apple butter cinnamon rolls:


And these pumpkin spice chocolate chip “skull” cookies. I have been OBSESSED with these cookies for years! It is a single serve recipe which is perfect so you don’t go overboard and eat an entire batch of cookies in one sitting. You can find that recipe here.

Ok, moving on. Next up: your questions answered! I recently started a #WellnessWednesday feature on my facebook and instagram and one of my followers requested that I address milk vs plant based alternatives. So I figured I would just throw that into today’s blog post. And honestly I’m kind of glad someone requested this because I’ve been meaning to do this for awhile. So let’s tackle the nutritional comparison first, shall we?

8oz Cal Total fat (grams) Fortified with calcium and vitamin d Protein


Bioavailability of calcium  
Cows milk (2%) 130 5 Yes 8 30-35%
Soy milk 110 4 Yes ~6-8 Estimated 25%
Almond milk 35 2.5 Yes 1 Low
Cashew milk 25 2 Yes <1 Low
Coconut milk 45 4 Yes 0 Low
Hemp milk 130 3 Yes 4 Low
Rice milk 110 2.5 Yes 1 Low
Pea Protein milk 90 5 Yes 10 Low

*Nutritional analysis may vary based on brands. This is just a general comparison so you can see the difference between the types of milk that are available

One thing I especially want to note is the last column – bioavailability of calcium. Milk is generally used as the standard because it has the highest availability out of all the milk options. This means that even though plant based milks are fortified with calcium this does not mean that your body can absorb that calcium. 30-35% of the calcium from milk is absorbed while only 25% is absorbed from soy milk. Now that’s not to say you can’t get calcium from other sources like low oxalate greens (kale, bok choy, broccoli, napa cabbage) and other calcium rich foods like chia seeds, figs, almonds, firm tofu, etc.

  Pros Cons
Cows milk (2%) Highest in protein; good bioavailability of calcium (30-35%) Contains lactose so not safe for lactose intolerant; not vegan/animal friendly; may contain hormones
Soy milk High in protein, does NOT raise risk of certain cancers; most nutritionally equivalent to milk Not nutritionally equivalent to cows milk unless fortified; estimated bioavailability of calcium is only 25% but still higher than other plant based alternatives
Almond milk Lower in calories Not safe for those with nut allergies; processing removes a lot of the nutrients (healthy fats, fiber, protein) so it’s best to make your own almond milk
Cashew milk Lower in calories; source of magnesium and zinc Low in protein
Coconut milk Lower in calories No protein
Hemp milk Offers heart healthy omega 3 fatty acids Low bioavailability of calcium
Rice milk Hypoallergenic – most safe for people with multiple allergies No protein, watery in consistency
Pea Protein milk High in protein, hypoallergenic

And lastly lets compare flavor profile and uses for each:

  Flavor Profile Best ways to use
Cows milk (2%) Can be thin and watery to thick and creamy Cereal, recipes, by the glass
Soy milk Creamy and rich with a slight beany taste Great substitute for cow’s milk in vegan sauces as it adds thickness and flavor; replace dairy milk 1:1 in recipes;


Almond milk Nutty flavor, slightly sweet Great in tea, coffee, baking or used in creamy soups and sides
Cashew milk Creamy and naturally salty Great as is or used in smoothies, baking, and in vegan recipes like cashew cream
Coconut milk Hint of coconut flavor Great in smoothies
Hemp milk Creamy, robust flavor Not ideal in hot drinks due to its stronger flavor profile. Good for cooking, especially savory dishes
Rice milk Light, refreshing with a natural sweetness Great in cereal or baking due to its sweetness
Pea Protein milk Creamy, smooth, clean tasting Great as is or in baking, cereal, smoothies, etc

Bottom line: There are obviously lots of other options out there if milk isn’t your thing. Soy milk is one of the best options due to its higher protein content, bioavailability of calcium, and its ability to be used in a wide range of applications (i.e. can drink as is or use it in a variety of cooking/baking applications. If you choose to go the plant based route here a few other tips:

  • Watch out for added sweeteners! Cows milk naturally contains ~12g sugar. Try to go with unsweetened plant based alternatives. Read labels carefully.
  • When it comes to uses, not all plant based milks are equal!As summarized in the table above, not all plant based milks are interchangeable. Read up on what types of recipes they work best in. It may help to keep a variety of plant based milks on hand for various applications
  • Shake shake shake it up! Since plant based milks are fortified with calcium, that calcium tends to settle to the bottom so shake up your plant based milks before using! And be sure to add other calcium rich foods into your diet since the calcium from plant based milks is not generally absorbed as well.

And finally onto today’s recipe. I’ve got an oldie but a goodie for you: Cinnamon Roll Scones. I originally debuted this recipe on Instagram either late 2015 or early 2016 and since then it has been pinned over 8,000 times on Pinterest. This recipe basically combines my two fave things combined: scones and cinnamon rolls. I even applied the same principle behind cinnamon rolls in making these so you get that signature cinnamon roll swirl in each scone (which you can kinda see in the pic below).

cinnamon roll scones1

I used one of my fave pancake mixes for the base (Kodiak Cakes) to give these a little extra protein kick and they have gotten rave reviews from everyone that has tried them! With this recipe you get 8 mini scones so they are more of an accompaniment to, say, your coffee or tea. I guess you could say they are like coffee scones (similar to coffee cake) in the sense that they don’t taste like coffee but pair really well with it.

Cinnamon roll scones – makes 8 minis 


– 1 cup @kodiakcakes protein packed pancake mix

– 1/2 cup @kingarthurflour whole wheat flour

– 1 tsp baking powder

– pinch salt

– 2 tbsp Cold butter

– 3 tbsp pure honey

– 5.3 oz plain Greek yogurt

– pinch cinnamon


-1/3 cup melted butter (you likely won’t use it all)

– cinnamon

– coconut sugar

To make the scones, combine first 5 ingredients in a food processor. Make sure butter is cold and not melted. Cut it into pieces and add it to the food processor until mixture become crumbly. Add honey, yogurt, and cinnamon and process until a dough forms. Roll dough out into a long rectangle. Brush only one half of the dough with butter then sprinkle coconut sugar and cinnamon on top of the butter. Rub mixture together. Whichever half doesn’t have the mixture on it, fold on top of the melted butter and cinnamon mixture half. Gently Roll out dough a little to increase your surface area and once again, brush melted butter onto one half of the dough then sprinkle with cinnamon and sugar. Again, fold the butter-less half of the dough on top of the butter and cinnamon mixture half. Mold dough into a circle as best you can, pinching the edges together a little to keep the filling inside. brush the top with almond milk, and cut into 8 pieces. Bake at 425 degrees f for about 15-16 minutes. Let cool, drizzle with desired toppings, and enjoy.

4 Comments Add yours

  1. Wendy Moore says:

    I love the scone recipe! Definitely going to try that soon! And I also put that unicorn head on at Target too! I couldn’t resist!

    Liked by 1 person

    1. f00dventures says:

      Aw thank you, Wendy! It’s such a great recipe, if i do say so myself 😉 and lol! i mean i couldn’t either. it was just too funny to pass up.


  2. Right on! I love this post! your breakdown of the comparison is on point. I kinda have to read your post quickly and leave the site because I start to drool over all the delicious looking recipes. Lol!😂 I can feel your passion with regards to sharing the recipes too. Thank you for doing the homework on this. Totally awesome!🙂👍🏾

    Liked by 1 person

  3. missviclb says:

    That unicorn Halloween head is the coolest, I need one! Those cinnamon roll scones look incredible, you’ve made me feel very hungry haha!

    Vicki |

    Liked by 1 person

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