DAIRY ALTERNATIVES

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DAIRY ALTERNATIVES

 

 

 

 

INSTEAD OF BUTTER:

 

On your bread or toast

Enjoy the richness of spreading one-fourth of a ripe AVOCADO on your bread

or toast. Historically, this is known as midshipman's butter, used in

England's Royal Navy in the 1800's.

 

Other bread spread alternatives include NUT BUTTERS (peanut, almond, or

cashew) or TAHINI (sesame seed paste available in Middle Eastern markets or

health food stores.) If the TAHINI seems a little bland, try a light

sprinkle of salt or herbs such ground cumin, just as the ancient Romans did.

 

Explore some tasty TOFU SPREADS on your whole-grain bread or crackers. These

are quickly prepared in your food processor. See recipes below

 

FRUIT BUTTER makes a delightfully delicious spread and is easy and quick to

prepare. See recipe below

 

HUMMOS, a tasty Middle Eastern dish made from garbanzo beans, offers yet

another healthy alternative to spread over breads, toast, crackers, or even

whole-grain pita bread. See recipes below

 

FAVA BEANS provide the base for an exceptionally tasty spread that is easily

prepared in a food processor with a minimum of ingredients. See recipe below

 

On your sandwich

Any of the TOFU or BEAN SPREADS are ideal to spread on sandwich breads.

These spreads also provide nutritious fillings along with lettuce, onions,

tomatoes, pickles, or any of your favorite sandwich add-ins.

 

Cooking and Sautéing

Start sautéing vegetables in water, vegetable broth, wine, or create a tasty

broth with a combination of water, a little soy sauce, and a dash of

vinegar, lemon, or lime juice. Add your favorite herbs and seasonings and

enjoy.

 

Switch to EXTRA VIRGIN OLIVE OIL, COLD PRESSED CANOLA OIL, or UNREFINED

PEANUT OIL in small quantities, such as one or two tablespoons, when

sautéing. The less oil used, however, the better. Though these three oils

mentioned are monounsaturated fats, they do contain some saturated fat, a

concern when preventing heart disease.

 

INSTEAD OF MILK OR CREAM:

 

On your cereal

Switch to SOY MILK to top your hot or cold cereal. The many varieties of SOY

MILK offer plenty of options.

 

You can also enjoy RICE MILK, OAT MILK, and ALMOND MILK, or make your own

nut milk in just a few seconds in the blender. See recipe below

 

For drinking

PURIFIED WATER is nature's top choice for drinking several glasses a day.

 

With so many brands of SOY MILK available, it's easy to choose some

favorites.

 

PURE FRUIT JUICES that are truly100% juice provide a pleasant change, as

does a cup or two of HERBAL TEA.

 

When searching for variety, choose RICE MILK, OAT MILK, and ALMOND MILK.

Each one is light and pleasing. Be sure to read labels carefully. Some of

these alternative milks are rather high in sugar.

 

COFFEE SUBSTITUTES offer a pleasant change and are caffeine free. Most are

made from a base of roasted barley, chicory, and rye. Though they're not

quite coffee, you'll find the taste pleasing and will appreciate the fact

that they are made from all natural ingredients.

 

In your hot beverages

Switch to SOY MILK in your HOT CHOCOLATE, HERBAL TEA, COFFEE SUBSTITUTES, or

other hot beverages.

 

Cooking

Switch to SOY MILK for making a tasty cream sauce. For a richer cream sauce

use an unsweetened SOY MILK with a higher fat content. Even with its

richness, it will only have half the saturated fat content as whole milk.

Use light SOY MILK with a lower fat content for more delicately flavored

cream sauces.

 

To create a cream sauce with a cheese flavor, add a tablespoon or two of

NUTRITIONAL YEAST FLAKES.

 

Substitute SOY MILK when preparing creamed soups. You'll still enjoy

richness in flavor while lowering your intake of saturated fat.

 

Salad Dressings

Make your favorite creamy salad dressings with unsweetened SOY MILK, or for

a thicker dressing, put a package of SOFT SILKEN TOFU into the blender with

your favorite seasonings, some lemon juice, and a touch of balsamic vinegar.

See recipe below

 

For Baking

In place of buttermilk use 1 cup of SOY MILK stirred with 1 tablespoon

distilled vinegar or lemon juice.

 

Desserts

Switch to SOY-BASED ICE CREAM. There are many brands offering exceptional

flavors. Enjoy the exploration for your favorites. Flavorful ice cream made

from rice milk is also available.

 

Prepare your own delicious mousse or parfait with fruits and SILKEN TOFU or

SOY MILK.

 

Yogurt

SOY BASED YOGURTS come in a myriad of delicious flavor choices. Your local

health food market will most likely carry a number of different brands.

 

INSTEAD OF CREAM CHEESE:

 

Explore the local health food market for SOY-BASED VEGAN CREAM CHEESE

alternatives. For some fresh new ideas, you may want to switch to one or

more of the SOY SPREADS that you can prepare at home.See recipe below

 

INSTEAD OF SOUR CREAM:

 

Purchase a dairy-free, SOY-BASED SOUR CREAM or make your own low-fat version

in just a few seconds in your food processor. Use your soy sour cream over

fruit salad, as a garnish for soups, or as a base for party dips. See recipe

below

 

INSTEAD OF DAIRY-BASED HIGH-FAT CHEESE:

 

Switch to a VEGAN CHEESE such as VeganRella, Soymage, or Follow Your Heart

Cheese Alternatives. Though the textures will be a little different, you

will appreciate the lower fat content and the fact that they are healthier

plant-based alternatives without cholesterol.

 

 

 

 

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