Dairy Substitutes | Journey to Healthy Eating

Bread, Cheese, Meat... Healthier Food Transitions

Dairy Substitutes - Make Your Own

How to make plant based milk – no additives - only pennies a cup

Making plant based milks does not have to be tedious with soaking nuts and using a nut bag. I have been using this quick and easy method for years and it cost just pennies a cup with no additives. I do not add sweetener, but if this was important for you add a touch of maple syrup or date sugar. Keep plant milks in refrigerator, and use within 4-5 days.

Almond milk is more reminiscent to skim milk. It is more economical than cashew milk. I usually use almond milk in cereals and baking. I find it is not rich enough for sauces and soups and it tends to be a bit grainy, as I do not strain out the pulp.

Instructions:

To each cup of water add 7-8 blanched almonds
VitaMIx for 1 minute to pulverize.
No need to strain. Pour into bottle.
Gentle shake before using.

If you prefer a richer milk

To each cup of water add 7-8 blanched almonds
To each cup of water add 1 tsp hemp hearts
VitaMIx for 1 minute to pulverize.
No need to strain. Pour into bottle.
Gentle shake before using.

*No high speed blender

To each cup of water add 1 tsp almond butter
In regular blender blend until creamy.
No need to strain. Pour into bottle.
Gentle shake before using.

Cashew milk is rich and creamy and my plant milk of choice although it cost a bit more to make. Still only pennies per cup when comparing to store bought. I prefer cashew milk for scalloped potatoes, cream based soups, puddings and sauces. While almond milk separates and curdles when heated cashew milk stays creamy.

Instructions:

To each cup of water add 6-7 raw cashews (when using in cereals and baking)
*To each cup of water add 10-12 cashews (when using in scalloped potatoes, soups and sauces)
VitaMIx for 1 minute to pulverize.
No need to strain. Pour into bottle.
Gently shake before using.

*No high speed blender

To each cup of water add 1 tsp cashew butter
In regular blender blend until creamy.
No need to strain. Pour into bottle.
Gently shake before using.

Cheese

When I started eating whole food plant based, I could not find recipes on the Internet. Everything had dairy, eggs and oil. I was delighted to discover The Ultimate Uncheese Cookbook by Jo Stepaniak and it became pivotal for me in eliminating dairy from my diet. I found Jo’s book very educational as it helped me build a strong foundation for whole food plant based cooking and taught me how to use unfamiliar ingredients. It also opened my eyes to animal cruelty and animal compassion. Today there is an explosion of creative, flavour rich and delicious recipes on the web to assist in your transition

Nacho Cheese Sauce (nut free)

Heather Goodwin from Butterfly Effect, Plant Based Weight Loss Heather Goodwin has lost 300 pounds on a whole food plant based diet. She shares her journey and recipes on her you tube channel. Here is her delicious nut free Nacho Cheese sauce recipe.

Brenda Davis, author and registered dietician, is a leader in her field and an internationally acclaimed speaker. She has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant and academic nutrition instructor.

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