Replacements for dairy products:

MILK  U can replace any measurement of cow's milk with any of the following:


Almonds milk is great alternative for vegans or soy sensitive people like coconut milk and it is rich in mono-unsaturated fats, copper, manganese, magnesium, Vitamin E, riboflavin and is lower in calories than cow’s milk. Almond milk works well in baking and can be a great energy source and helpful in reducing heart and cardiovascular disorders.


Unfiltered and organic Apple Juice is high in polyphenol and flavonoids, and a great antioxidant that has worked against tumors in some experiments and to help prevent cancer, especially good for the lungs (improves the conditions of asthma) and the liver. The minerals: sodium and calcium as well as being a rich source of Vitamin C, added to the phlorizin and boron which is in apples, strengthen the immune system and bones. The alkalinity in apples act as good cleansers of the liver and keeps the body from being too acidic. The pectin, which is found on the skin of the apple, strengthens the intestines and helps digestion.

Pears are a water-soluble fiber. Pear Juice contains vitamins A, B1, B2, C, E, folic acid and niacin. Pears are also rich in copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur.
Some variety have more iron content than others, if a cut pear doesn’t turn brown, it means that the iron content is very low or non-existent.


Coconut milk contains more calcium than traditional cow milk and is an excellent source of Vitamin B complex, Vitamin E and Vitamin C . It is high in mineral content including: selenium, phosphorous, iron, magnesium and a balance of potassium and sodium. Rich in fiber and proteins coconut milk boosts the immune system and prevents gall bladder stones, prevents liver disorder, improves digestion, prevents inflammation, prevents skin disorders and helps for weight loss.


Hemp milk is made from pressed hemp seeds and hemp oil. It is rich in essential fatty acids and monounsaturated fat that fuel the brain and nervous system. Hemp milk also contains linoleic acid, omega-3, alpha linoleic acid and omega-6 which are all good for joints and muscles. Alpha Linoleic Acid or ALA as well as Gama Linoleic Acid or (GLA) and no cholesterol.

PEA MILK (new item, Ripple brand)

Calories 70 for 8 fl. oz. total fat 4.5 g Saturated: .5g, polyunsaturated 1 g, monounsaturated 3g. Sodium 130 mg., Potassium 450 mg. Protein 8 g. or 16% of your recommended daily. Calcium 45%, Vit. D 30%, Vit. A 10% and Iron 15%.


Rice milk is a great choice for people who have a sensitivity to nuts. Rice milk is prepared with milled rice and water. Rice milk contains carbohydrates, zero saturated fats, zero cholesterol, and zero proteins. Rice milk does not produce any allergic symptoms or reactions.

SOY MILK plain, unsweetened  (for desserts vanilla)

Soy Milk is also a good choice for vegans as well as people intolerant to dairy and it is a good food source of probiotics. It does contain plant-based estrogen, which I consider a bonus for women as it can help prevent postmenopausal disorders. Soymilk consists of Omega 3 and Omega 6 fatty acids, essential minerals, fiber, proteins, and vitamins, which raises HDL cholesterol and helps to lose weight. Soymilk strengthens blood vessels, prevents osteoporosis, and prevents cancer of prostate.


Our body is made up of 65-70% water, which is a vital element. We can survive weeks without food but only days without water. Water is our body’s transportation system; it circulates through the blood stream delivering oxygen, nutrients, vitamins and minerals to vital organs and cells. Water maintains our body temperature. It’s a natural appetite suppressant; aside from using it as a cooking element it is essential to good health to drink water.


U can make 1 CUP of buttermilk by adding 1 TABLESPOON of fresh lemon juice or white vinegar or cider vinegar to one of the following, let it stand until it curdles (about 10-20 minuets at room temperature:

  • 7/8 cup Apple juice 
  • 1 Cup Coconut milk
  • 7/8 cup Rice milk
  • 1 Cup Soy milk
  • 7/8 Cup of Water with the vinegar or lemon juice in it


Replace butter with an equal amount of one of the following:

  • Organic Coconut Cream (especially Asian/Southeast Asian or dishes containing coconut)
  • Earth Balance (Non-Dairy) Buttery Spread (good for savory and desserts)
  • Unsalted margarine (good for savory and desserts)
  • Organic Shortening (good for baking and frying)
  • Miyoko's butter (at TraderJoe's) is fermented so it melts, browns, bakes and spreads like butter.
U can replace butter or shortening with equal amounts of the following OILS:
  • Vegetable (baking and frying)
  • Canola (baking, frying)
  • Corn (especially dishes containing corn)
  • Grape seed (excellent for frying, sautéing, pancakes)
  • Olive oil (for savory dishes only, sautéing not frying)

For reduced fat in place of the above list:
  • U can use a ratio of 3 to 1 of unsweetened applesauce + fat of Ur choice
example: 6 TABLESPOONS of applesauce + 2 TABLESPOONS of a fat of your choice or 1 TABLESPOONS of applesauce to 1 teaspoon of fat.

Yogurt Replace 1 Cup of yogurt with any one of the following:

  • 1 Cup Unsweetened Applesauce
  • 1 Cup Fruit Puree
  • 1 Cup Soy yogurt or Coconut yogurt
  • 1 Cup Soy sour cream + 1 TABLESPOON of Soy cream cheese


  • Cashew based cheese products are very good
  • Almond Cheese substitutes are best in blocks
  • Miyoko's Cheddar is very good
  • Soy based cream cheese has a weird flavor but good texture in baking
  • Shredded non-dairy Mozzarella melts better than blocks
  • Follow Your Heart Dairy Free Parmesan is very good

© good2eat4U
Powered by Wild Apricot Membership Software