Published on Thursday, 31 May 2012 13:51
  • Non-dairy ice cream, chocolate, yogurt, and cheese (be sure to check labels on non-dairy products to make sure it doesn’t contain casein or whey)
  • Soy milk
  • Rice milk
  • Almond milk
  • Coconut milk
  • Brazil nut milk
  • Pine nut milk
  • Goat’s milk
  • Goat’s/sheep cheeses and yogurts
  • Oat milk
  • Kosher foods labeled “Parve” or “Pareve”
  • For a sauce substitute: sautéed pureed onions, carrots, and/or turnips
  • If you have a Dairy Intolerance (Lactose Intolerance), there are Lactaid milks, and Lactase enzyme supplements in chewable or swallow form to help with digesting dairy ingredients. 

Suggestions for Cow’s Milk cooking substitutions

  • Fruit juices can be substituted in many recipes requiring milk
  • Blenderized banana and almond
  • Cooked potato
  • Soft tofu blended with water and lemon and/or sea salt is an excellent substitute for soft cheese.
  • Cooked, blended beans with lemon juice and seasoning make a tasty cream cheese alternative. 
Easy Recipes Nut Milks
 Almond Milk
1 cup raw almonds or almond meal (ground almonds) in 1 quart
1 Tbs. of cold-pressed oil or melted ghee (clarified butter) is optional
Blanch almonds (pour boiling water over nuts). After one minute, remove almonds from water and cool.  Once cool, slip skins off with fingers. Blend blanched, skinned almonds, oil or ghee, and 1 cup of the water you used to blanch the almonds in blender until smooth (about 3 minute). Gradually add the rest of the water. Strain if desired.

Almond-coconut milk
Follow directions for almond milk using part almonds and part raw or flaked (unsweetened) coconut.
Almond-cashew milk
Follow directions for almond milk using equal parts of almonds and cashews
Almond-sesame milk
Follow directions for almond milk using equal parts of almonds and hulled sesame seeds. Blend until smooth, then strain.
Other nut Milks
1 cup raw cashews, Brazil nuts, pecans, walnuts, or a nut mixture in 1 qt. Water
1Tbs. cold-pressed oil or melted ghee (optional). Blend well (about 3 minutes) until very smooth. Chill.
Coconut Milk
1 cup fresh shredded coconut in 1 cup water or fresh coconut milk. Whip in blender until smooth. Strain well or use in cereal unstrained. Coconut milk can be added to other nut milks: Coconut-almond, Coconut-sesame, and Coconut-cashew
Alternatives to Butter and Cheese
 1. Non-diary margarines without unhealthy fats and preservatives; clarified butter or ghee are
     available in health food stores and in some neighborhood stores.
2. When recipes call for ricotta cheese, cottage cheese, yogurt, or sour cream, tofu is an
excellent substitute.  Crumble firm tofu and season it with a dash of soy sauce to make
diaryless ricotta or cottage cheese.  Blend soft tofu with a small amount of water and a
teaspoon of lemon juice to make dairyless yogurt or sour cream.  Select Romano (sheep) or
goat cheese for the majority of your cheese choices.  Yeast cheese, a nutritional yeast product
grown on molasses, is a yellow, flaky powder that smells like chicken soup mix. Sold in health
food stores, this “cheese” could be added to cooking for flavor.  Choose among those items to
which you do not react on your LRA by ELISA/ACT tests.