As a Nutritionist, I can tell you that dairy is not an essential nutrient. This is not fake news, it’s the truth. 😉
Dairy products (full-fat of course) are nutrient-dense, satiating, definitely worth including in your diet, and, IMHO, delicious (I’m a cheese-aholic). But dairy does have a down-side: it can cause unpleasant body-wide symptoms as well as stalling weight loss, and you really don’t need it to be healthy.
Pro Tip: Dark green leafy vegetables (kale, spinach, collard greens, etc.), the cruciferous veggies (broccoli, Brussels sprouts, etc.), tofu, and salmon and sardines can supply you with all the calcium a midlife woman needs.
So if you’re considering going dairy-free, have an intolerance, have been told to eliminate dairy, or just want to have less of it, this post will show you how to become dairy-free, and love it.
There are lots of non-dairy things you can have instead of dairy products such as milk, yogurt, butter, parmesan, and even pudding and ice cream!
Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar or other ingredients you may not want to eat or drink.
I've compiled a list of delicious dairy-free substitutes that I love. Substitutes for milk, butter, parmesan, and even pudding and ice cream! And you don't have to buy them at the grocery store if you don't want to. There are super-simple recipes that you can easily make in your own kitchen.
Go ahead and try my dairy substitutes.
DELICIOUS DAIRY-FREE MILK
Dairy-free milk is so easy to make and flavor yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa (although I don’t recommend this). And you can flavor them too.
It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits.
For flavoring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.
To make a super-simple dairy-free milk just soak ½ cup of almonds, coconut, or even hemp seeds for a few hours (if you have the time). Soaking is optional, but it makes the blending process easier and the final milk creamier. Then drain the soaking water, rinse, and add to a blender with 2 cups of fresh water. Blend on high until smooth (about 1 minute). Add your flavorings, if desired. Then strain through a nut milk bag, fine mesh strainer, or a few layers of cheesecloth.
If you want to make a dairy-free cream, just blend your nuts and/or seeds with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk.
DELICIOUS DAIRY-FREE YOGURT
Technically, with the right yogurt starter probiotic culture, you can make yogurt out of any dairy-free milk. The most common one to ferment into yogurt is coconut milk. But you can use almond milk or other nut or seed milk.
The trick here is with the fermentation. Follow the instructions on the label of the yogurt starter culture, and enjoy delicious dairy-free yogurt in a few days.
DELICIOUS DAIRY-FREE BUTTER ALTERNATIVES
Nut and seed butter is a fabulous substitute for dairy butter. Plus, they have the bonus of fiber, protein, and other nutrients that real butter doesn't have.
Have you tried coconut oil? It’s a great dairy-free substitute for butter. You can fry with it, or even bake with it. You can even use it to pop popping corn in a pot on your stove.
I love the mild flavor of coconut oil in anything I bake with bananas. It tastes better than butter anyway.
DELICIOUS DAIRY-FREE PARMESAN
If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.
It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savory flavor to any dish.
TIP: After you've popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavor.
DELICIOUS DAIRY-FREE PUDDINGS
Did you know you can make a delicious and thick pudding without dairy? That's right; the plant kingdom has some natural thickeners that are full of fiber.
You can make a chocolate pudding with avocado. Take one whole avocado and blend it up with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.
For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, 1 tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.
DELICIOUS DAIRY-FREE ICE CREAM
N’ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.
Dairy-free is easy! Making delicious dairy-free yogurt, milk, butter, parmesan flavor, and even pudding and ice cream is simple.
Are you going to try any of these recipes? Do you have a great one to share as well? Let me know in my free Facebook Midlife Women Wellness & Weight Loss Success Group. Join here ==>> http://bit.ly/2CBZrVe.
RECIPE (DAIRY-FREE): CHOCOLATE ALMOND N’ICE CREAM
- 2 bananas, chopped and frozen
- 1 tbsp cocoa powder, unsweetened
- 2 tbsp almond butter, unsweetened
Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth.
Add cocoa powder and nut butter. Pulse or lightly blend until mixed.
Serve immediately & enjoy!
Tip: Try different nut and/or seed butters. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.
The information provided on this website is for informational/educational purposes only. It is not intended to replace a one-on-one relationship with a qualified healthcare professional or be a substitute for medical advice, diagnosis, or treatment. Always consult your physician or other healthcare professional before making any changes to your diet, medical plan, or exercise routine.