No cheese? No milk? No yogurt? No chocolate?!?!?!
Before you start hyperventilating, let me assure you that going dairy free is NOT the end of the world. You can still have your cake and eat it too .
Whether you are giving up dairy by choice or for health reasons, it doesn’t have to be difficult or stressful. There are a lot of delicious and healthy alternatives to food containing dairy. I’m here to lay it all out and make it easy for you!!
I describe my diet as 90% primal. I would eat cheese from time to time and would eat grass-fed butter. Then there are the times when I don’t eat Paleo/Primal at all and eat whatever I want. I found a balance that works for me. THEN I had my first son and about a month into breastfeeding, we realized he had eczema. I knew then that I had to cut all dairy out of my diet and quick! We noticed a difference in his skin within 3 days of me cutting all dairy out of my diet. Then slowly over the next few weeks and months, his skin got a lot better. He eventually outgrew it around month 7 (thank goodness!) Now, at 2.5yrs old, he can eat dairy from time to time without it bothering him.
Before I had my second son, I went ahead and eliminated dairy again just in case he struggled with eczema as well. Thankfully he doesn’t have it, but I still avoid dairy because it is a common food stressor for babies and my body just looks and feels better when I avoid it.
So What CAN you eat?
I like to focus on what you can eat, since it feels a lot better than obsessing about what you can’t. Here are some great alternatives to some of your favorite dairy containing products!
1. Cow’s Milk–> Almond milk or cashew milk. Just make sure it is unsweetened and doesn’t contain carrageenan. Better yet, make it yourself at home! Recipe HERE
2. Butter–> I LOVE Miyokos Vegan Butter a lot. Like a lot a lot. I have found it at Fresh Thyme and Green Top Grocery. Ghee is also a possible option for those that are not lactose intolerant. Ghee is clarified butter that has had the milk fats removed.
3. Bread–> yes a lot of breads contain milk products. I love Legit Bread when I am craving a sandwich. Find HERE
4. Pizza–> this one is a little trickier but still doable! If I’m craving pizza, I will make Pizza Pasta instead and use brown rice spiral noodles with organic pizza sauce and mild Italian sausage. This is actually one of my family’s favorite meals! OR Paleomg’s Pizza Bake is a fan favorite as well: HERE Also, if you have a Blaze Pizza nearby, they have vegan cheese and you can load it up with your favorite toppings. My kids love it!
5. Yogurt- there are some great coconut milk yogurt recipes out there! Here’s a couple to help get you started: HERE and HERE I also love Kite Hill yogurt! They make some yummy cheese spreads too!
6. Ice cream–>I love making homemade ice cream with my son! I bought an Cuisinart Ice Cream Maker and we have made all kinds of flavors! The most recent one we made was this Chunky Monkey recipe: HERE SO GOOD! There are coconut and almond milk ice cream options out there but they contain preservatives and additives.
7. Cheese–> Parmela shredded cheese is by far my favorite cheese alternative. Many of my patients old and young love it too! I purchase mine at Fresh Thyme.
This Cookbook has some amazing cheesy recipes that are big winners in my house!
Find it HERE.
8. Milk Chocolate–> Enjoy Life brand makes some great dairy/soy free chocolate! I eat it by itself and I also bake with it a lot. It melts great and has just the right amount of sweetness. Winner!! You can find Enjoy Life in many grocery stores such as Meijer, Hyvee, Schnucks, Fresh Thyme, and Fresh Market.
9. Salad Dressings–> Yep, many creamy salad dressings contain milk such as ranch and some honey mustard dressings. I really love Tessemae salad dressings as they have many vegan and dairy free options. I also make my own with this BOMB recipe: HERE.
10. Queso→ Siete brand makes a REALLY good queso dip. They offer it in spicy, mild, and white blanco. I have seen it in Green Top. I have also seen a version of this at Aldi!
So, these are the main dairy items that I get asked about frequently but dairy is in A LOT of processed foods so please read the nutrition labels! Crackers, spice mixes, salad dressings, and even canned tuna can contain dairy. Look for “Contains Milk” underneath the ingredient list or just look for milk in the ingredients. If you’re unsure, skip it!
Need any alternatives for dairy products not listed above? Just ask me!
Questions? Just ask!
Want to work with me 1:1 to create the perfect diet for you and/or your family? Contact me today at dana@thrivekin.com.