15 Jun Substitutions for dairy allergies
There are so many great products on the market that are tasty, healthy substitutes for dairy allergies. The following are a list of some good alternatives.
MILK
-In many baked products you could substitute water or fruit juice in equal amounts.
-Soy milk has a hearty, thick flavor and is great in smoothies, baked goods, over cereal and in pancakes/waffles. It has the same amount of protein, calcium, and vitamin D as regular milk.
-Almond and rice milks are lower in protein than cow’s milk but contain the same amount of calcium and vitamin D. They are good in desserts, and baked goods.
-Oat milk is light in texture and has a mild flavor. It is good in cereals, smoothies, and baked goods.
POWDERED MILK
-Coconut, potato, rice, soy milk powders are all suitable and can be replaced in a 1:1 ratio with milk.
EVAPORATED MILK
-Coconut milk
YOGURT, SOUR CREAM, AND CREAM CHEESE
-Soy-based
-Coconut-based
-Pea-based
-Tofu
All have different textures and slightly different flavors but are excellent substitutions both in baking and cooking.
COTTAGE/RICOTTA CHEESES
-Crumbled, seasoned tofu
CHEESE
-There are many milk-free, soy-free cheeses available on the market.
-These alternatives can be found in: cheese shreds, blocks, and slices.
-Look for word on Vegan on the label. Some brands of non-dairy, soy-based cheeses contain some casein or caseinate.
PARMESAN CHEESE
-Non-dairy vegan Parmesan
-Nutritional yeast
BUTTER
-Vegan margarine can be used in baking or for spreading on toast. Ideally, choose a brand that contains no trans-fats or hydrogenated oils.
-Unsweetened applesauce
-Unrefined coconut oil
-Olive oil
-Avocado puree
-Mashed bananas
-Prune puree
BUTTERMILK
-1 cup of milk alternative + 1 Tbsp vinegar
CREAMS
Light:
-Canned coconut milk
-Soy creamer
-Coconut-based creamers
-Almond-based creamers
Full fat:
-Full fat coconut milk
STANDARD COLD CUTS
-Certified Kosher deli meats are dairy-free.