A plant-based diet focuses on foods that come from plants—vegetables, fruits, whole grains, nuts, seeds, beans, and legumes—while avoiding those that come from animal sources, including meat, diary, eggs, and food ingredients derived from animal sources, such as honey and gelatin.
According to the U.S. National Library of Medicine, lactose intolerance affects approximately 65% of the population. Whether from an allergy or a health-conscious choice, replacing dairy in your diet is easy and there are many options. From cooking substitute to something that will give your coffee a little more flavor, here are some of our favorite diary substitutes from Plant-Based Cookbook:
Made from cashew milk, its creamy texture and nutty, savory flavor make it ideal for hors d’oeuvres and lasagna. Plus, it’s a good source of iron, magnesium, phosphorus, copper, manganese, and potassium.
Plant-Based Cookbook recipe suggestion: Mushroom Lasagna
Coconut Milk Coffee Creamer
This sweet and creamy dairy substitute is made with coconut milk, sweeteners (such as maple syrup or stevia), and flavorings (such as vanilla). It’s perfect for use in rich and creamy desserts!
Plant-Based Cookbook recipe suggestion: Pineapple Cornmeal Upside-Down Cake
Made from unsweetened brown rice, this dairy substitute works well in drinks and foods that require a neutral flavor.
Plant-Based Cookbook recipe suggestion: Mixed Vegetable Cottage Pie
Soy milk is made from ground dried soybeans and water; it has a slightly sweet flavor and is also available in vanilla and chocolate flavors. It’s perfect to mix into drinks or use when cooking or baking. Just be aware, it curdles when acid is added! Soy milk is also a great source of protein, iron, magnesium, and selenium. (See label for fortified products.)
Plant-Based Cookbook recipe suggestion: Parsnip Cupcakes with Sour Cream Icing
Find the full list of dairy substitutes from Plant-Based Cookbook here.