Posted by Dr. Della Parker on August 31, 2018
For some, finding a substitute for dairy is a must. They may have determined through a food intolerance evaluation that they have a milk allergy or are lactose intolerant. Others avoid dairy because they are vegan or ovo-vegetarians. There are even those that have concerns about potential contaminants which might include hormones, pesticides, and antibiotics. Finally, others believe it is a healthy choice.
Regardless of why you want a dairy substitute, we give you dairy substitutes for all the major dairy foods; milk, yogurt, butter, and cream below.
When substituting milk in recipes, coconut milk is the go-to alternative. It contains more fat than the other alternatives—which is a feature you will want when substituting for most recipes. Some of these alternatives are fortified with Vitamin D to give them have some of the nutritional qualities of milk; others can be fortified with vitamin D. You will want to keep an eye on the sugar content of these substitutes—some add sugar for taste, most have a no-added-sugar option.
Yogurt is made by adding live active bacterial cultures to milk to ferment it. These “good” bacterias help promote a healthy gut. Non-dairy yogurts can be made by adding live active cultures to an assortment of plant-based milks. They vary in their content of protein, fat, and carbs.
Butter is often the binding ingredient in most recipes. It is the fat in butter that keeps food together; most alternatives tend to have similar fat content, but coconut butter is going to give you the most fat content and is recommended for baking.
Enter coconut milk or coconut cream. Coconut milk, a blend of coconut milk and water, is quite thick on its own and add richness to dairy-free baked goods. Coconut cream is much thicker than coconut milk. Essentially, it’s the ‘cream’ that rises to the top of coconut milk.
At Stellar Health and Wellness, all three of our wellness professionals are focused on the individual. Contact Dr. Della Parker, Integrative Nutritionist Amy Hardesty, or Massage Therapist Yvonne Schroeder for an appointment today or call 503-344-6631.
Contact Us
Looking for a Portland Naturopathic Doctor?Get the latest Holistic Health news from Stellar in your inbox