Easy delicious ways to transition to a dairy-free diet
Ten years ago if I was told that dairy would no longer be on my grocery list, I would probably laugh a bit and make a mental note of the audacity of the claim. I grew up believing that dairy (milk and cheese for the most part) was my best answer to fuelling my bones with calcium. That it brought-on its entourage of minerals and micronutrients plugging most of the gaps that my diet could be deficient in. As a young student living away from home, I had to account for that haloed glass of milk that I was having every single day (every time I called to speak with mum).
Years later, I learnt that dairy could potentially be highly inflammatory to say the least. Soon I was scouring the web for alternatives. They had to be a healthy and safer source of nutrients that were healing and nourishing to the body. I also needed swaps I could use, so the taste or mouth feel (if you may) of the drink/dish wasn’t lacking.
My top three finds to ensure my dependence on dairy is non-existent are:
- Green leafy vegetables
- Nuts and seeds
- Bean / lentil broth
Let’s explore each of them a little more.
Greens: Green leafy vegetables (being rich in calcium) help with maintaining healthy bones. They are also rich in magnesium which helps with absorption of the calcium.
My top 3 picks: Spinach, Swiss Chard, Kale
Try this recipe: Spinach-kale green radiance smoothie.
Nuts and Seeds: Plant-based milks are nutrient-rich and delicious too. High in Omega 3s, makes them a winner for me. I like to soak nuts and seeds before I blitz them into a milk/cream (depending on what the recipe calls for). Different nuts and seeds can bring their own depth in taste and richness to the derived culinary experience.
My top 3 (nuts): Cashew, Coconut, Macadamia nut
My top 3 (seeds): Flax, Chia, Hemp hearts
Try this recipe: Strawberry no-bake cheesecake.
Try this recipe: Cranberry-chia salad dressing.
Bean/lentil Broth: This was such a surprise to me. Sometimes I prefer it in a recipe over a nut milk simply because of how closely it replicates the taste of a dairy-based sauce or drink. Interestingly, it can be whipped to incorporate air into a fluffy mass for frosting etc.
My top 3: Chick pea broth, Black bean broth, soy bean broth.
Try this recipe: Chocolate cake with chick pea frosting.
Try this savoury recipe: Pad-Thai with peanut butter sauce.
It bears mention that plant-based milks feels lighter on the gut (unless of course you are allergic to them). Soaking the nuts and seeds overnight is how I like to keep the anti-nutrients away. Transitioning to a dairy-free lifestyle has never been easier.
Do you have a favourite alternative to dairy-free milk? Let me know in the comments below.
