Swap Your Dairy With These Plant-Based Foods

Giving up dairy can be really hard for many people. If you're one of them, keep reading.

The best approach is to know what plant-based alternatives are available and find ones you like. Here is the low down on some great alternatives that offer a ton of flavor to your recipes, smoothies and more to boot!


1. Plant-Based Milks

There are some great plant-based milks such as:

  • Almond milk

  • Soy milk

  • Coconut milk

  • Rice milk

  • Oat milk

  • Hemp milk

  • Cashew milk

  • Macadamia milk

Many of these are fortified with calcium and vitamin D and are healthy replacements for cow’s milk.


2. Plant-Based Butter

While plant-based butter is commonly available, there are also some great natural replacements you could give a go, including:

  • Olive oil

  • Flaxseed oil

  • Avocados

  • Hemp seed oil

3. Plant-Based Cheese

Giving up cheese is the biggest barrier for many when giving up dairy. This is because dairy contains casein, a protein that releases casomorphins during digestion. Cows produce casomorphins to keep the calf coming back to drink their mother’s milk. Essentially, they are addictive!


There is a wide range of alternatives for cheese, including:

  • Store-bought vegan soft and hard cheese (use sparingly!)

  • Cashew cheese with nut milk and lemon juice

  • Nutritional yeast (also fortified with B12)

4. Plant-Based Yoghurt

There are also many delicious plant-based yoghurt alternatives available such as:

  • Soy-based yogurt

  • Coconut yogurt

  • Cashew/almond yogurt


5. Plant-Based Ice Cream

If you’re simply craving some ice cream, you can try:

  • Nut-based or soy-based store-bought ice cream (watch the sugar content though)

  • Dairy-free fruit-based sorbets

  • Making your own like my banana protein soft-serve, using plant-based yogurt and pea protein

Happy dairy-free eating!

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