Dairy Free Substitutes

DASH DIET DAIRY FREE SUBSTITUTES

Although you are allowed 2- 3 servings of dairy per day in Phase 2 you may have outlying health issues like weight gain, heartburn, brain fog, lack of energy, high cholesterol, joint pain, lactose intolerance, and even irritable bowel syndrome it could well be an overload of dairy, so it is worth considering reducing your dairy intake, here are some dairy free substitutes.

Eliminate All Dairy and Lactose for Two Weeks

Two weeks is how long it will take to get lactose out of your system. If you find after two weeks you feel noticeably better, than you may have a dairy sensitivity. As you take away dairy sources, look for improvements such as a decrease in bloating, cramps, gas, nausea, diarrhea, post-nasal drip and headaches.

After two weeks of no dairy then start adding a little dairy back into your diet. Start with a half cup and monitor your tolerance. If you feel fine add another half cup, but once you start getting those symptoms again you know you’ve reached your tolerance.

Dairy shouldn’t be off limits but choose wisely:

Grass fed whole milk in very small amounts and grass fed cheeses with no additives and butter from time to time as long as they are full-fat , free of additives. Try sheep or goat products they are less inflammatory and easier to digest.

 

Dash Diet Milk Alternatives

One of the biggest dairy culprits in your daily life is milk. Whether it’s in your coffee, your morning bowl of cereal, or mixed into a recipe, milk is a common diet staple. Try swapping out cow’s milk for alternative milk sources such as nut milk, soy milk, or coconut milk. All of these nondairy products are a great source of nutrients, plus they taste delicious.

Almond Milk

This nut milk is the number-one pick for a dairy substitute, it’s gluten-, dairy-, soy-, and lactose-free and has a low glycemic index, so it’s good for anyone with diabetes and allergy issues. One cup is only 30 calories and has 50 percent of your daily vitamin E. It also has vitamins A, B, and D, which are good for your skin, eyes, and bones. There’s not much protein in almond milk, but it’s full of healthy fats, magnesium, and calcium.

Coconut Milk

This milk is perfect for those who have severe dairy intolerance or nut allergies. The texture is much like regular milk’s but coconut milk has 50 percent more calcium per serving. It does have more calories, but it has many healthy, saturated fats that when absorbed, are used as energy. Coconut milk is also full of vitamins C and E that help protect the immune system and doesn’t have any trans fatty acids, keeping your heart healthy. Coconut milk is good for sweet dishes as well as savory ones like soups and stews

Cashew Milk

This milk is best if you’re looking to shed some weight. It has natural sugars, so it will keep your blood glucose levels stable, and at only 25 calories per cup, it’s very high in protein, unlike the other non-dairy milk. Cashew milk also has iron, magnesium, zinc, copper, phosphorus, and manganese, and no cholesterol or saturated fats. It’s the creamiest of all the nut milk and has a rich and thick texture that will be a great addition to your smoothies and soups.

Soy Milk

Out of all of the non-dairy milk, soy milk has the most protein. This milk is also very good for your metabolism, so it’s great to have it first thing in the morning to get your system going. Soy milk is higher in carbohydrates than other milk, but it has a lower fat content. Since it’s made from soybeans, it’s a good source of phytonutrients, which are chemicals that can be found in plant-based foods. The phytonutrients are anti-inflammatory, full of antioxidants, and promote liver health. You can use this milk in any recipe that calls for regular milk or just add it to your coffee in the morning

 

 

Dash Diet Cheese Alternatives

Vegan cheese is made from ingredients such as almonds, cashews, or tapioca and can be a tasty cheese substitute for a dairy-free lifestyle. But vegan cheese isn’t the only option; there are other creamy alternatives. Try using ingredients such as avocado, tofu, or nutritional yeast as substitutes.

Vegan Cheese

One of the easiest ways to transition out of dairy cheese is to try vegan cheeses made from almonds, cashews, or tapioca. Free of animal protein and usually lower in saturated fat, you can enjoy this vegan alternative without worrying about any of the health ramifications that come from consuming excess dairy

Nutritional Yeast

This is a godsend for vegans and non-cheese eaters, nutritional yeast mimics cheese perfectly. Sprinkle it on popcorn, kale chips, or cheese-less pizza to get the cheesy flavor you crave without any of the fat.

Tofu

Tofu is very versatile, resembling mozzarella or provolone when smoked and sliced, and seamlessly substituting cream cheese when smeared on a bagel.  You can also mix tofu into a pasta dish to give it the creaminess you crave.

 

Butter Alternatives

Swaps such as ghee and coconut butter are great alternatives that taste just as delicious as the real thing.

GET YOUR NUT BUTTER RECIPES HERE

Avocado Butter

If you want to get a dose of healthy fat in your diet, try making your own avocado butter at home. All you need is a ripe avocado, olive oil, and seasonings of your choice to whip up this delicious creation in a matter of seconds. You can try spreading it on a slice of toast, adding it to your morning eggs, or dipping sliced vegetables in it as well. Avocado butter has very little saturated fat and way fewer calories than regular butter so you can enjoy with abandon.

Almond Butter

Most almond butters have one ingredient: roasted almonds. They also deliver about 3 grams more of monounsaturated fat than peanut butter, which is good news for your heart.

Cashew Butter

This delicious nut butter is growing in popularity, and it contains less fat than other nut butters. It is packed with protein and nutrients like phosphorus, magnesium, folate and iron that are good for heart and immune health

Sunflower Seed Butter

If you can’t have nut butters then there are seed butters.

Ghee

Ghee, also known as clarified butter, is made by simmering butter and then removing any liquid residue. This butter has gained popularity in the Dash Diet world because it is a Dash Diet approved alternative to regular butter. Since most of the liquid, and therefore milk, is removed, it is a great option for lactose-intolerant people. Plus, ghee may even help lower your cholesterol.

 

Dairy-Free Ice Cream

Ice cream is a delicious treat that most people with a dairy intolerance or allergy have a very hard time giving up. But rest assured there are many other ways to enjoy this creamy and frozen treat without any dairy. Many stores sell dairy-free ice cream, but most of the time they can be filled with preservatives, so make sure to check the label before you buy them. You can also make your own ice cream alternatives by pureeing and freezing bananas or avocados.

Eat an Alternative Form of Yogurt

Just like milk, grass fed full fat unsweetened yogurt that contains cultures ideally goat or sheep yogurt.

Nut, soy, and coconut sources too.  Just make sure you pick a yogurt that is high in protein and low in sugar.

Probiotics

Eat probiotic-rich foods such as kimchi, miso soup and sauerkraut to help your system optimally function. Additionally, you can get your calcium by going green and eating vegetables such as collard greens, kale, and spinach.