Cow’s milk is a nutrient rich food source- chock full of protein, calcium, vitamins, and minerals. Yet, many people are opting out of the cow’s milk world often due to allergy, intolerance, weight concerns, animal welfare, greenhouse gasses, or the taste. You are not alone; from 2012-2017 demand for non-dairy alternatives shot up 61%.
There are many non-dairy products available from milks, yogurt, butter, ice cream, cheese, and cream. In 2020, the milk alternative business was a $19.66 billion market.
Each person has unique food preferences based upon taste, texture, appearance, mouth-feel, smell, ability to use in food preparation or health concerns. Determining if you “like” a food is complex and completely subjective. When faced with the task of substituting non-dairy foods for animal dairy, remember to be open to the experience. Allow yourself to encounter a new type of food, keeping in mind that dairy-free alternatives may seem like the dairy-full version but each will be different from the original.
Read labels carefully for nutritional value. Many plant-based alternatives are low in protein, iron, and vitamin D, but you can still choose your alternative and get missing nutrients from other food sources during your day.
Speaking subjectively these are the products I have found that work well for me for eating, cooking, baking, and life. This list was specifically designed for dairy-free alternatives. Anything labeled vegan will be dairy free, but that doesn’t guarantee other health concerns (e.g: gluten-free).
Butter
Country Crock Plant Butter Avocado Oil
Earth Balance Buttery Spread and Sticks
Miyoko’s cultured vegan butter (only brand that offers a salt-free version)
Cheese
Annies or Daiya Vegan Mac & Cheeze or Cheeze packet
Epic Mature Cheddar (melts better than any other)
Follow Your Heart Blue Cheese
Kite Hill Ricotta Alternative
Nutritional Yeast
Treeline or Tofutti Cream Cheese
Treeline Cashew Milk Cream Cheese
Violife Cheese Shreds
Violife Feta, Parmesan, Provolone, Cheddar slices
Chocolate
Enjoy Life Chocolate Chips- dark chocolate, milk chocolate
King David Non-Dairy Easy Melt Kosher White Baking Coins
Cream
Forager Cashew Milk Sour Cream
Silk Dairy Free Heavy Whipping Cream
Silken Tofu
Thai Kitchen Coconut Cream, Coconut Milk
Ice Cream
Magnum Non-Dairy Hazelnut Ice Cream Bars
Oatley Ice Cream
Planet Oat Ice Cream
So Delicious Cashew or Coconut Milk Ice Cream
Milk
Full Circle Oat Milk or Soy Milk (shelf stable)
Full Circle Soy Milk (shelf stable)
Planet Oat Oatley Extra Creamy Oatmilk
Pacific Foods Unsweetened Coconut Milk
Silk Soy Milk unsweetened original and light chocolate
Silk or So Delicious Unsweetened Coconut Milk
Salad Dressing
Daiya Deliciously Dairy Free Blue Cheeze and Ranch Dressing
Yogurt
Forager Cashew Milk Yogurt
So Delicious Coconut Milk Alternative Yogurt
Keep in mind that trying new foods is a process. You may have several failed attempts along the way. However, with effort, you will find just the right creamer for your coffee, cream cheese for your bagel, and butter for your toast.
Jennifer Giffune, R.D.N. is a freelance author, professional speaker, and nutrition counselor. Ready to make a change? Jennifer sees clients for nutrition counseling in Westfield, online. and by phone. To make an appointment with Jennifer call (413) 579-5450 or email her at jen@jenthedietitian.com.