I’ve discovered some amazing dairy free foods for you to try so this won’t take long, unlike the Gluten Free Living page where we went into a lot more detail about what it does to the body!
So whether you are intolerant, allergic, lactose intolerant or vegan, dairy free living is going to be a way of life, but don’t worry, there are some amazing alternatives now.
Milk
As I have Hashimoto’s (autoimmune underactive thyroid) I have to avoid soy based products so soy milk is off the menu for me but there are some other wonderful alternates.
What I would say is look at the ingredients, some milks, though plant based, have some unwanted ingredients such as emulsifiers (soy/sunflower lecithin) to keep the milk from separating. When you make fresh coconut milk for example, it’s wonderful but if you want to chill it, the fat separates and hardens at the top of the bottle, a bit like the cream forming at the top of full fat milk. This makes it difficult to pour, the milk underneath is watery and you really need to warm it to be able to give it a shake to mix it up. Emulsifiers prevent this. Gums also prevent this so you may see Guar gum on plant milk ingredient lists, used to stabilise the product, making it smooth and creamy. However, my research shows the jury is out, with regards to how these additives react or affect the gut. Bearing in mind you have an allergy or intolerance, therefore you probably have a sensitive or inflamed gut, I’d avoid these additives wherever possible. As a rule I buy plant based milks that have rice added instead to stabilise the milk, much safer still, if you have the time, make your own.
- Coconut (my favourite is emulsifier and gum free Rude Health or Innocent)
- Almond
- Oat (very popular but not if you have an intolerance to oats)
- Soya (the first dairy free alternatives on the market)
- Rice
Cream
Well there are now plenty of dairy free creams in the supermarkets, there’s even a spray one! Personally I don’t use them, well rarely use them as most have too many additives for my delicate gut. I have found one that I used over Christmas:
The Coconut Collab – it’s a tad bland, lacking in flavour but if you want that creamy feel, this works and you can even whip it! It does have emulsifiers so use in moderation.
The ultimate and safest choice that is additive free is the top of a tin of coconut milk, an organic brand will be additive free – this is outrageously fatty, rich and creamy. My favourite brand is:
Biona Organic Coconut Milk – ingredients = coconut and water – perfect!
Butter alternatives
Well this is the hardest one for me as when you look at all the dairy free options out there, none are healthly and process or additive free so I can’t recommend. You have to make your own choices depending on taste and what you want to use if for and weigh up the pros and cons of the ingredient list and processing. I’ll be totally transparent with you, I don’t have a lot of toast (one of my main reasons for using spread) so I don’t have a lot of need for this product, but when I do, I prefer butter. So I weigh up enjoyment (the only reason for having junk, and I look at toast as a treat, a bit of junk!) versus health implications and having it with a spread that I don’t like….If I want to mash potatoes, I’ll use coconut oil or olive oil. Coconut oil is in fact, a very good butter alternative. Get an odourless variety for general use but I use a full flavour one if I’m sautéing onions for a coconut curry for example. It’s a matter of trying a few things and working out what you prefer.
Yogurt
Well, for me there is only one brand that does the trick – Cocos Organic!
They are full fat, rich, creamy and delicious. The plan variety is an ideal replacement for crème fraiche or double cream in sauces so I can make a lovely dairy free pasta sauce! Honestly, in my humble opinion, this one is a dream! The strawberry flavour is unbeleively and reminds me of the fruity little pots of fromage frais I used to love decades ago!
The Coconut Colab also do a good yogurt, plain and fruit – less creamy and thick but a good alternative if you can’t find Cocos. It does contain a stabiliser but it is fruit pectin and not a gum.
Plants by Deliciously Ella – this is lovely and no ingredients you’d rather avoid if a little more price than the others. As with most DE products, if you know her story, you’ll understand why this brand keeps things as additive free as possible.
Ice Cream
There are a few different plant based ice creams. The original one is Swedish Glace in vanilla, raspberry and chocolate – but it’s soya based and not for me now but I have had it in the past and enjoyed it.
I have recently discovered the Booja Booja range of dairy free ice creams made with cashew nuts so if you tolerate nuts then this brand is amazing, only 6 ingredients or less – dairy, gluten (apart from one flavour so check the label) and soya free. They also do dairy free truffles which are a special treat!
Like I always say, if you’re healing journey is going well and you are not at a difficult stage, then a little bit of something naughty every now and then, is OK. It’ll be good for the head and we all need that!
Custard
Well you could make your own with a plant based milk, but if you want to buy one off the shelf then The Coconut Colab, once again come to the rescue and it’s not bad, not too naughty and good for an occasional treat!
Kefir
Well I used to get virgin coconut kefir from Rhythm Health and they are the best. A very ethical company too.
As you would expect, a few years on from when this company were the first making this, you can now purchase them from the supermarket – but do read the labels please! Many can contain lots of sugar!
Dairy free cheese:
Well I’m not going to go into these as I rarely use them. Most are rubbery! I have tried a few and none are going to replace the real thing. You can get some handmade nut cheeses that are very expensive but are good, however the majority of the supermarket brands are OK but offer no nutritional value and may also contain additives, and certainly a lot of fat so it’s up to you to work out how badly you feel you need these in your life.
For those with autoimmune conditions I’d say keeping your diet as natural and whole the better, avoiding processed foods wherever you can. You have to weigh up the pros and cons. Personally, when purchasing alternatives, I will try something, weigh up how it tastes, what goodness there is, how many additives are there and what it does for me – if they don’t meet my criteria then I ditch it!