Alternatives to Dairy

There are a variety of butter substitutes.  First is oil.  Vegetable oils and spreads, rice oil and spreads and extra virgin olive oil are all typically safe alternatives.  Organic is always a good choice because it is free of the many chemicals and preservatives often found in non-organic brands.

Margarine—while not dairy—is not a  healthy alternative due to the high content of trans fat it contains.  Studies show that trans fat promotes heart disease, hardening of the arteries and some studies even link it to cancer!

There are fruit puree butters, such as apple butter or pumpkin butter, that are quite different from traditional butter, but are really tasty for certain uses.

Our favorite store-brand butter alternative, because it tastes the best and most like real butter, in our opinion, is Earth Balance Buttery Spread.  Mmmmmm, DELISH!

Here is an interesting homemade butter substitute recipe we found on www.freedomyou.com:

Butter Replacer

1/2 cup cold pressed flax oil

1 tablespoon powdered lecithin

1/2 cup nutritional yeast

salt to taste

Mix and chill.

Soy products are derived from the bean of the soy plant. Compared to cow’s milk, here are some basic facts:

Per each 50 grams (1.75 ounces), soy has about:

• 15 grams of carbohydrates as compared to 2.5 grams of carbohydrates in an equal portion of cow’s milk
• soy has 10 grams of fat for those 50 grams as opposed to 1.5 grams in cow’s milk.  Keep in mind this is a plant fat vs an animal fat.
• Soy has 18 grams of protein versus 1.5 per 50 grams of cow’s milk.
• Calcium content of soy is at around 138.5 milligrams per 50 grams where milk has 56.5 milligrams. But don’t let the calcium content be the only deciding factor of consuming soy as an alternative to dairy, nor let the fat content be a deciding factor to avoid soy. Studies have indicated that soy calcium is not as readily absorbed as calcium from milk, but there are other studies that indicate that it is.

Lactose-Free Milk—Lactose free is only a viable for people with a lactose intolerance.  For those with a dairy allergy, this is certainly not a feasible option as it contains the same proteins as milks and is just as allergic for those with a dairy allergy.

Goat Milk and Other Ruminant Milk—“Ruminant” being other animals who chew cud and cloven hoofed.  Goat and sheep and other ruminant milk have similar proteins to cow’s milk and as such have a high degree of cross-reactivity.  That means if you’re allergic to cow’s milk you’ll probably be allergic to other ruminant milks.  These milks also contain lactose so if you’re lactose intolerant then you should avoid these also.

Soy Milk—Soy Milk is the most widely available dairy-free milk alternative and can be found on shelves as well as next to milk in supermarkets.  With the widespread competition between providers, it is also one of the most cost effective milk alternatives.  It’s also high in protein and has a very distinct taste.  Before pouring a huge bowl of cereal, be sure you like the taste.

Nut Milks—Almond is the most common but others are available.  Nut milk is high in protein and useful for baking.  The taste blends well with baked goods and coffee.  The only drawback is that nuts are sometimes an allergen for those with nut allergies.

Rice Milk—Rice milk is not especially allergenic, making it a good choice for those trying to provide allergen free foods for children.  It’s not very useful for cooking and unless heavily fortified, does not provide much protein.  Its best use is for cereal or as a beverage.

Hemp Milk—Hemp is a new addition to the milk alternatives and may be difficult to find in some places.  It has more protein than rice milk but not as much as soy.  It contains enough protein to cook some sauces.

Oat Milk–Oat milk has a moderate amount of protein, making it more useful than rice milk for cooking. However, it’s still not a true replacement for cow’s milk in baking.   Oat milk is fairly mild and nutty tasting, and is a natural match for hot cereals and many breakfast foods.

Yes!  Fruit-Puree butter, Vegetable Oil spreads, Rice Oil spreads and extra virgin olive oil are all safe alternatives.  Margarine—while not dairy—is not a  healthy alternative due to the high content of transfat it contains.  Our favorite butter alternative to butter itself, because it tastes the best, in our opinion, is Earth Balance Buttery Spread.  Delish!