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Nutritious and Delicious Dairy Products Alternatives

Lactose intolerance is becoming more and more common. In my previous article “Natural Remedies To Soothe lactose Intolerance” I mentioned how difficult it is for people with this condition as most foods contain some sort of dairy products high in lactose. In this new article, I will provide some safe and tasty lactose-free alternatives to help people whether they have lactose intolerance or not. Lactose the main sugar in dairy and milk products is found in large quantities in yogurt, ice cream, cheeses, and butter. Lactose is digested in the small intestine by an enzyme called lactase that decreases as we age. The lack of lactase causes many digestive issues once dairy products are consumed. Fortunately, there are many alternatives that are available at our local shop or health food stores that can help us lead a healthy life while conserving our taste buds.

There is nothing wrong in being different. Whether they are better or worse depends on what you expect from these different choices.

Some options

  • Coconut Milk:

The number one milk alternative that I can think of is coconut milk. It can be added to shakes, smoothies and many awesome recipes. It is creamy with a rich taste, it is also full of healthy saturated fats. The coconut flesh contains B-vitamins, vitamin C, and minerals such as iron, calcium, magnesium, and selenium as well as healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. It can make delicious Caribbean, South American and Indian recipes.

  • Soy Milk:

This is the most common substitute for milk. It contains many vitamins and minerals and protein. Even it’s mineral content is a little bit lower than that of actual cow milk. It provides additional cardiac protection for phytochemicals; It is also very beneficial for women going through menopause. Because the soymilk can be easily made at home, especially with a soymilk maker, it is actually a healthy alternative. It can even be used to make a nice, creamy, homemade yogurt. Although not usually as thick as dairy yogurt, it can be thickened by the use of agar powder, cornstarch or arrowroot. If cornstarch is used, which is readily available, mix 2 tsp. Add 30 ml. Of cold water and add the mixture to the soy milk just before cooking. As I said, the taste is different so a little experimenting could be fine. For example, some suggest adding a touch of vanilla flavor to the soymilk when used on cereals. Soybeans have a shelf life of 18 months, so homemade soymilk is a good candidate for your long-term food storage program. Make to always buy organic, Non-GMO soy milk.

  • Rice Milk:

Although it can be found in some shops, it is less common than soymilk. Fortunately, it can also be produced at home. Compared to cow’s milk, rice milk contains more carbohydrates but no cholesterol or lactose. It also contains no appreciable amounts of calcium or protein. You need to make sure that you get enough of these two important nutrients in another way. Rice milk is not as thick as dairy milk or soy milk and seems to be slightly translucent. It is naturally sweet and is great for dessert recipes, but less useful if that sweetness is not needed or desired. As a result, some people like it on cereals while others do not – just a matter of personal preference. Rice milk can be used to make homemade yogurt, but the end result is very fluid, making it a yogurt drink rather than a meal you spoon out of a bowl or cup.

  • Oat Milk:

Oat milk like rice milk is a grain milk and has similar nutritional properties. However, there is a lack of pronounced sweetness, and some suggest adding honey as a sweetener to increase palatability, though not everyone believes it is necessary. However, the lack of added sweetness makes it a better candidate for use in soups and sauces and other recipes where a sugary taste is not desired. Described as a light texture with a very mild taste, many agree that it replaces low-fat or non-fat milk very well. Oat milk is lactose-free, a great benefit for those who are lactose intolerant, but it does contain gluten. A fact that has to be taken into account by those who have gluten sensitivity.

  • Potato Milk:

The purpose of the potato milk is to duplicate the texture of the dairy milk and to be surprisingly close to the taste and is increasingly recommended for those who eat wheat-free and dairy-free. Potatoes, which are among the most tolerated foods (meaning that few people have allergies or intolerances), make potato milk an ideal candidate for such applications. Many have tried it in smoothies, on cereals and for baking with generally positive results. Although potato milk has a high carbohydrate content, it also has a high potassium content as well as many other vitamins and minerals. You can make your own products, but unfortunately, potatoes do not have the shelf life of soybeans, nuts, and rice or other grains. So when it comes to long-term storage programs for food, potato milk has some shortcomings in this regard.

  • Nut Milk:

There is no lactose in nuts, but it may contain other allergens, so be careful of those affected. However, many find it very digestible and appreciate the high protein content. Nut Milk such as almond, cashew, and macadamia have a creamy consistency that is very similar to soymilk. The nutty taste makes them very interesting, and some would say they are a “delicious” addition to fruit smoothies and other creamy desserts and drinks. This may not be so useful in tasteless dishes, although personal preferences will also play a role here. Many reports that they generally use it in cooking very successfully. It can also be used to make yogurt, although the end result is more of a yogurt drink than a creamy yogurt to spoon out of its container. To learn how to make your own click here: Health Nut (a.k.a. Nut Milk)

  • Seed Milk:

Pumpkin seeds are high in many nutrients.  They contain many vitamins, minerals, and antioxidants such as B-complex, vitamin A, and E vitamins, magnesium, phosphorus, iron, zinc, and most of the seed’s fiber protein and some fat. Other seeds such as sesame and sunflower seeds can be used too. For more information and how to make your super-seeds milk click on this link: Super-seed Me (A.K.A Seed milk, youtube watch)

What about Cheese?

Have you ever heard of cashew cheese? Well, it is a delicious cheese-like substitute made of soaked cashews. Cashew is a top source of vitamin E, that helps protect cells throughout the body from everyday damage. It can be bought at a local grocery store or you can absolutely make your own. It has a rich creamy taste that makes it the perfect substitute for Alfredo sauce. I use coconut cream, cashew cheese, and nutritional yeast to make a delicious macaroni and cheese. Stay tuned I will be posting the recipe soon at

Did you say “Butter”?

Again, there is no need to panic. Get creative, forget about that old plain cow milk butter if you are sensitive or have lactose intolerance, you can mix nuts and seeds to make delightful and nutritive nut kinds of butter. Add it to your noodles, your plates of pasta, your bread, make a tartine” and so on. However, never use nut butter to cook or stir- fry for that there is coconut or grapeseed oil.

Coconut Milk Kefir:

For a person with lactose intolerance then Coconut milk kefir is a ray of hope as it is made up of dairy-free ingredients besides it is a good source of probiotic. It aids with digestion and helps to boost immunity. It contains many different bacteria that help to counteract lactose intolerance by its association with lactase; it helps to promote normal absorption of dietary fats; reduction of internal gas; suppression of harmful bacteria. It is available in grocery stores or health food stores, you can also make your own: How to Make Homemade Coconut Milk Kefir.

In brief, there is no need to live dessert free, you can have an almost lactose-free life without depriving your taste buds. Stay tuned for more awesome articles like this!

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