Dairy and soy are two of the most common types of food that people are allergic or intolerant to. Others avoid dairy and soy due to health issues or self-imposed dietary restrictions.
Even if you can’t have dairy or soy, there are alternatives. These options will still provide you with the nutrients found in dairy and soy.
Here’s a list of our favorite soy-free dairy options:
- Nut milk
Nut milk is an excellent soy-free alterative to regular milk. Nuts are loaded with protein, vitamins, and antioxidants. There’s a variety of nut milks out there, each with their own distinct texture and taste. But, you can also make nut milk right at home. The most popular ones are almond milk, hazelnut milk, and cashew milk.
Almond milk is made from blending almonds and water. This dairy-free milk contains Vitamin D, calcium, and protein. Hazelnut milk has folic acid, omega-3 fatty acid, and Vitamin E. Cashew milk has plenty of Vitamin E. Each type of milk takes on the flavor of the nut it’s made out of. Our favorite nut milks are unsweetened ones made by Califia and Milkadamia.
- Coconut milk
Coconut milk is a sweet and creamy soy-free dairy alternative. It has a high content of healthy fats, fiber, and calcium. Coconut milk can be used as a coffee creamer, cereal milk, or for making ice cream.
- Rice milk
Rice milk is good for baking and for pouring over cereal. Made from processed brown rice, rice milk is a good source of Vitamin B. It has no saturated fats or cholesterol. In terms of flavor, rice milk tastes like a diluted version of regular dairy milk.
- Oat milk
Oat milk is another dairy alternative. Made from strained oats, it is used in cooking and baking, and as cereal milk. Oat milk is lactose-free, low in fat, and rich in calcium. It has the least amount of calories out of similar types of milk and has no cholesterol. This option can be used as a substitute for low-fat or skim milk.
- Cocoa butter
Cocoa butter is a useful alternative. Made from the fatty portion of whole cocoa beans, cocoa butter provides important nutrients such as magnesium and copper. Magnesium is good for bone health, while copper helps produce energy. Cocoa butter is often a vegetarian substitute for regular butter. It can be used for baking pastries and cooking savory dishes.
- Vegan cheese
Vegan cheese has come a long way from the bland substitute it once was. Today, there’s a world of cheese alternatives that pack a flavorsome wallop. Non-dairy cheeses are made from nuts, coconut oil, and other plant-based products. Nuts contain protein, fiber, Vitamin E, and minerals like magnesium, phosphorus, and copper. Coconut oil lowers cholesterol and promotes better brain function.
To develop deeper flavors, vegan cheesemakers employ fermentation and traditional techniques. The brand Miyoko makes vegan cream cheese, mozzarella, cheddary cheese spreads, and cheese wheels in garlic herb, smoked farmhouse, winter truffle, among others.
To learn more about the holistic, natural approach to nutrition, explore our website. You can also call us at 617-328-6300 for safe and natural solutions to your health concerns.