You’ve decided to go dairy-free but want to do it in an all-natural way without relying on overly processed dairy alternatives? You’ve come to the right place. Here’s how to go dairy-free the healthy way without sacrificing taste or becoming calcium-deficient.
Table Of Contents
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- Finding Healthy Dairy-Free Alternatives
- List of Healthy Dairy-Free Alternatives
- List of Foods High In Calcium
- What You Need To Know About Calcium
- How to Make Going Dairy-Free Easier
- Tasty Dairy-Free Recipes
Finding Healthy Dairy Free Alternatives
Eliminating dairy from your diet can be therapeutic if you are suffering from a chronic condition where inflammation is an underlying issue. However, navigating how to go dairy-free without relying on overly processed plant-based alternatives can feel overwhelming in the beginning.
You may be asking yourself, “What’s safe to eat?” or “What will taste good?” as you walk down the dairy-free aisle of your local grocery or health food store.
The number one thing to consider when shopping for alternatives to your favourite foods is this: Just because a product says it’s dairy-free or plant-based doesn’t mean it will help you and your symptoms.
DAIRY-FREE DOESN’T ALWAYS equal HEALTHY
In fact, many of the dairy-free products that line the grocery shelves can make your symptoms much worse.
This is because most are made with inflammatory oils, gums, thickening agents, flavourings, and sugar to mimic the texture and taste of traditional dairy products.
When shopping for alternatives to things like cheese, milk and ice cream, it’s important to read the product’s ingredient list. If it’s made with whole food ingredients you can find and buy at the store, it’ll be better for you and your symptoms.
List of Healthy Dairy-Free Alternatives
Here’s a list of tasty whole-food alternatives to include in your dairy-free diet and lifestyle.
For butter
- Try extra virgin olive oil and salt on steamed vegetables, toast, mashed potatoes and popcorn
- Use unrefined coconut oil or avocado oil in baking
- Use olive oil, avocado oil and refined coconut oil for cooking
For milk AND cream
There are seemingly endless options for plant-based milk nowadays. Just make sure to read the ingredients list and avoid ones with added sugars, starch, oils, and thickening agents (like gums and carrageenan). You can also try making your plant-based milk at home. Not only can you control the ingredients and use natural sweeteners, like dates, but you’ll save loads of money, too!
Examples of different plant-based milks include:
- Coconut milk or cream
- Cashew milk or cream
- Almond milk
- Oat milk
- Organic soy milk (when it comes to any soy-based product, always opt for organic)
- Hemp milk
- Macadamia nut milk
- Brazil nut milk
- Walnut milk
- Hazelnut milk
- Sunflower milk
FOR YOGURT
- Coconut yogurt made from coconut and live bacterial cultures, like this one
- Try a blended chia pudding as a base for your yogurt parfait or breakfast nourish bowl
Don’t forget the “Nooch” (AKA Nutritional Yeast)
This popular superfood will give your recipes and meals a cheesy flavour boost!
Nutritional yeast, aka “nooch,” is the secret ingredient in almost every dairy-free cheese recipe.
It’s a healthy deactivated yeast that’s high in protein, B vitamins and trace minerals like chromium and selenium. It’s even been shown to help regulate blood sugar levels.
It’s an extremely versatile pantry staple and a must-have for anyone adopting a dairy-free diet!
List of Foods High In Calcium
Most people’s main concern about eliminating dairy is getting enough calcium. Thankfully, there are many all-natural calcium-rich food options.
nuts & seeds
- Chia seeds
- Whole sesame seeds and tahini
- Whole almonds and almond butter
- Sunflower seeds and sunflower butter
- Brazil nuts
- Walnuts
beans & legumes
- White beans, like navy and great northern
- Organic soybeans (edamame)
- Kidney beans
- Chickpeas
vegetables & Fruits
- Steamed or sauteed leafy greens, like kale, beet tops, collards, mustard, dandelion, and mustard greens
- Cooked broccoli, chard, bok choy, turnip and parsnips
- Sea vegetables like wakame, hijiki, kelp, kombu and agar
- Parsley and watercress
- Dried figs and raisins
ANIMAL PRODUCTS
- Sardines
- Anchovies
- Canned salmon with bones
- Shrimp
What You Need to Know About Calcium
Most vitamins and minerals interact with each other. Some help their fellow nutrients while others compete for absorption. Here’s a breakdown of what helps and hurts calcium.
Vitamin C
Vitamin C helps boost calcium absorption in the body, making it easier for your body to get and use the calcium in your food. Eating foods rich in vitamin C or taking a vitamin C supplement will help your body access the calcium in the foods listed above.
Even better, most vegetables that are high in calcium are also high in vitamin C! This is why many plants are an excellent source of calcium for the body.
iron
Iron, however, does the opposite. It’s calcium’s main competitor, meaning it will make it difficult for your body to absorb and use calcium from your food or supplements.
Many multi-mineral supplements leave out iron for this exact reason, as iron competes with other important minerals, like magnesium and zinc.
If you are eating a meal high in iron or taking an iron supplement, avoid having it with your calcium-rich meals.
VITAMINS D3 & K
Healthy teeth and bones need more than calcium. They need vitamins D3 and K.
D3 and K are essential for ensuring the calcium you consume goes where it’s needed most – your bones – instead of hanging out in your bloodstream.
Too much calcium in the blood can affect heart and brain health and even lead to painful kidney stones.
Not getting enough D3 and K is one of the leading causes of osteoporosis—not a lack of calcium. Osteoporosis is a bone disease characterized by weak, fragile bones. Thankfully it’s preventable with regular D3, K and calcium intake.
It’s important to note that there are two types of vitamin K, K1 and K2, and K2 is easier for the body to absorb. K1 is found in leafy plants, while K2 is found mainly in fermented foods and animal proteins. To help your body absorb and use the K1 from plants more easily, it’s best to eat them cooked and with some fat, like olive oil.
Fun fact: Dark green vegetables that are high in calcium are also high in K1. While 30 minutes of sun exposure fills your daily D3 requirement.
Dining on green vegetables outdoors in the sun truly does the body good!!
HOW MUCH CALCIUM DO YOU NEED? The recommended daily calcium intake ranges between 1000 and 1500 mg, depending on your age, gender and current health status.
How to Make Going Dairy Free Easier
1. make it tasty
Once upon a time, I used to be addicted to cheese, butter and cream sauces.
I knew I needed to remove dairy from my diet to get my back pain and digestive issues under control. But I was struggling with the idea that I was going to have to sacrifice on taste for my health.
Boy, was I wrong!
Once I started experimenting with healthy, tasty comfort food recipes, my perception of going dairy-free changed completely. As did my taste buds!
With the right recipes, switching to a dairy-free diet is easy and tasty.
To find dairy-free alternatives to your favourite recipes, here’s what you do:
- Go to Google, Pinterest, or your favourite recipe website (like yours truly) and add “healthy dairy-free” to the beginning of the recipe or meal you’re searching for. For example: “healthy dairy-free Alfredo sauce”.
What to look for in healthy dairy-free recipes:
- Choose recipes that use whole-food ingredients, and avoid the ones that use processed plant-based dairy products. For example, this dairy-free Alfredo recipe uses cashews and water instead of dairy-free cream and tastes just like traditional Alfredo sauce!
- When you are just starting out with dairy-free cooking and baking, choose recipes that give you detailed step-by-step instructions—ideally, with pictures. These instructions and images are usually within the recipe blog post itself instead of the ‘jump to’ recipe card at the end.
- When in doubt, ask questions, be it to Google or post them in the comments section of the recipe you want to try.
Also, take a quick look at the list of recipes at the end of this post that got me through the beginning of my dairy-free journey. Like this healthy dairy-free cheese sauce and this buffalo chicken dip!
2. INVEST IN a good blender
The healthiest way to transition to a dairy-free diet is to replace your staple dairy products with simple, tasty recipes you can make at home.
The easiest way to do this is to invest in a good blender. Most healthy dairy-free recipes use simple seeds and nuts to mimic the texture and taste of your favourite dairy products.
Healthy store-bought dairy-free products are expensive!
Trust me. The money you’ll save making your own ice cream, milk, and sauces at home will more than make up for your initial investment in a good blender.
PRO TIP: Good quality blenders are made to last but can be a bit pricey. Companies like Vitamix offer certified reconditioned blenders for a fraction of the cost, making it a great option for anyone on a budget.
3. focus on what you are gaining
A change in perspective is the simplest way to overcome disappointment. Focusing on what you’re losing can trigger stress and feelings of deprivation. Neither of which will support you on your road to recovery.
Whatever your wellness goals are, focusing on what you’ll be gaining from adopting a dairy-free lifestyle will make you feel happier and more confident on your journey to better health.
Tasty Dairy-Free Recipes
Dairy-free cooking has never tasted so good! Here are some of my family and friends’ favourite recipes—that just so happen to be free from dairy!
- Dairy-Free Movie Theatre Popcorn
- Creamy Dairy-Free Hormone Balancing Chocolate Chia Mousse
- Easy Dairy-Free Cashew Cheese Sauce & Queso
- Irresistible Dairy-Free Buffalo Chicken Dip
- Creamy Dairy-Free Mashed Potatoes
- Easy Dairy-Free Alfredo Sauce
- Quick & Easy Dairy-Free Blended Chia Pudding
- Gluten and Dairy-Free Chocolate Chip Cookies
- Easy Magnesium Chocolate Bark
Going dairy-free is easier than ever, with increasing demand for healthy alternatives and simple tasty recipes.
Just know that you’ve got this! And when in doubt, ask! I’m always here for you. 🤎
Questions?
If you have any questions about the information you’ve learned today, please don’t hesitate to leave a comment or send me an Instagram direct message! ✨
I can’t wait to hear all about your healthy eating journey and what you’ve been cooking! Please comment below or share your successes with me on Instagram @nourashnutrition so that I can celebrate you and your healthy eating milestones!
Until next time…
Sending you 🤎 & ✨!
Where would I get the vitamin K2?
You can find K2 in fermented foods, and animal proteins like eggs, fish, beef, chicken and pork. If you’re wanting or needing to take a K2 supplement, get one that’s combined with vitamin D3, because they work best together.