A lot of people now-a-days search for dairy-free alternatives, thanks to the fat content and lactose. Many are allergic to lactose and suffer from digestive problems when dairy is consumed while some avoid dairy due to its fat content. If you are searching for good dairy-free alternatives, you are at the right place. Ditch the dairy and try the following smart dairy swaps:
OLIVE OIL INSTEAD OF BUTTER/GHEE
Plant based olive oil is a great alternative to dairy-based butter/ghee. It is low in saturated fat and is actually healthy in many aspects whereas, butter only helps you put on weight. Olive oil does not really have that tasty flavour as butter or ghee, but it is worth it.
ALMOND MILK INSTEAD OF COW’S MILK
Almond milk is made from ground almonds and is lower in calories than other milks as long as it is unsweetened. It’s also free of cholesterol, saturated fat, and is naturally lactose-free. Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many of the brands available in the market are supplemented with calcium as well as vitamin D. More: Benefits of different types of milk
TOFU INSTEAD OF PANEER
A 100 gram serving of tofu gives you more than a third of the calcium you need for the day! Tofu is also a good source of non-animal protein, and has a similar texture to paneer/cottage cheese which makes it a great replacement in hundreds of popular paneer dishes. It also contains a generous amount of iron, so you’re getting multiple benefits from eating it.
SORBET INSTEAD OF ICE CREAM/FROZEN YOGURT
Ice creams are purely made up of milk and fats and those who want to avoid it can go for sorbets. Sorbets are fresh, bright and dairy-free. You can also try ice cream made from coconut milk or almond milk, they taste delicious.
HUMMUS INSTEAD OF MAYONNAISE/YOGURT/CREAM IN SALADS
Whether you make your own or buy it fresh from the market, hummus is a healthy addition to your salads and it tastes great too. Hummus is great for your health since it is fat-free and good for your thin waist. The nutritional value of hummus varies from brand to brand, it is the best when you make it at home. Use it as a dip, mix it with onion and tomatoes and use it in sandwich, etc. More: Healthy substitutes for mayonnaise
ALMOND MILK YOGURT INSTEAD OF SOUR CREAM/CREAM
Sour cream can be tempting but you certainly cannot let go the fact that it is made using milk! You can opt for sour yogurt made using almond milk the similar way you make your usual yogurt.
A cup of buttermilk is easily replaced with 1 cup of any non-dairy milk and 1 tablespoon of white vinegar or lemon juice. Simply allow the mixture to sit for about one minute until it curdles.
AVOCADO INSTEAD OF SOUR CREAM
When it comes to sour cream, a simple swap is to substitute luscious and silky avocado. Blend the avocados, pinch of salt, lime juice, and water until very smooth.
Bring 2 ½ cups of any dairy-free milk to a boil with ½ a cup of sugar and a dash of salt. Simmer for about 2 hours, until reduced to half of the original volume.
COCONUT MILK INSTEAD OF MILK
Coconut milk isn’t high in calories (compared to canned coconut cream), but it’s the highest of the milk alternatives in saturated fats! But hey, if you really love the taste of coconut, go ahead and include a little in your diet, just keep in mind that, per serving, there is no protein and the drink has the least amount of calcium compared to the other “milk” options. How to make fresh coconut milk