Here is a list of alternative ingredients to use when trying to avoid dairy:
- Sour Cream: The easiest substitute is soy yogurt or almond yogurt 1:1, also purees silken tofu
- Cheese: Soy, hemp, or rice-based “cheese”
- Yogurt: soy yogurt
- Butter: unsweetened applesauce, especially for muffins, etc. also coconut oil, olive oil. Avocado puree works well with chocolate desserts. Mashed bananas works well with baked goods. Prune puree also works great with baked goods, just substitute 1/2 cup for 1 cup butter. See instructions below.
- Milk: Hemp, soy, rice, oat, or almond milk
- Buttermilk: Soy milk: For every cup of soy milk, try adding two tablespoons of apple cider vinegar and/or lemon juice.
- Dry milk: Coconut, potato, rice, or soy milk powder (soy milk powder is the easiest to find).
- Evaporated milk: coconut milk 1:1
- Heavy cream: coconut milk
- Cream cheese: tofu spread
- Half & half: coconut cream and rice milk blend (see below)
- Canned soup substitute: see below
- Italian Dressing Mix: for storing, see below
Half & Half
Coconut Creamer: Allow a can of full fat coconut milk to settle for about 1/2 hour. If your room temperature is warm, place it in the refrigerator. The coconut cream will rise to the top and can easily be skimmed off. Blend one part coconut cream with one part unsweetened or plain soy, rice, or oat milk to create the desired amount of half and half. Or you can get coconut cream already made here.
Light Dairy Cream
Low Fat Soy Cream Alternative: Blend Silken Tofu until smooth. This works as an excellent substitute for milk and cream when a thickener is needed in sauces and soups. Choose soft varieties for a lighter “cream”. Pureed tofu can be substituted for light cream using a 1:1 ratio and is a much healthier, lower fat option.
Milk + Oil Light Cream Equivalent: Blend 3/4 cup of soy or rice milk with 1/4 cup of melted dairy-free margarine or oil (we like extra light olive oil for cooking). This will equal 1 cup of light cream for your recipes.
Heavy Dairy Cream
Coconut Cream: Allow a can of full fat coconut milk to settle (about 1/2 hour). The coconut cream will rise to the top and can easily be skimmed off. To substitute cream in recipes, use equal parts coconut cream for the dairy cream. This works particularly well in sauces for seafood and poultry. Of course, already prepared Coconut Cream can be purchased in stores or online.
Low Fat Soy Cream Alternative: Blend Silken Tofu until smooth. This works as an excellent cream substitute when a thickener is needed in sauces and soups. Choose medium firm or firm varieties for a thicker “cream”. Pureed tofu can be substituted for heavy cream using a 1:1 ratio and is a much healthier, lower fat option.
Milk + Oil Heavy Cream Equivalent: Blend 2/3 cup of soy or rice milk with 1/3 cup melted dairy free margarine or oil (we like extra light olive oil for cooking). This will equal 1 cup of heavy cream for your recipes, but it will not whip.
Sour Cream:
Ingredients:
- 1-8 ounce package Silken Tofu
- 3 Tablespoons Lemon Juice (may substitute 1 ½ Tablespoons Vinegar)
- 2 Tablespoons Olive Oil or Vegetable Oil
- 1 ½ teaspons Maple Syrup, Honey, or Sugar
- 1/8 teaspoon sea salt
- 1 Tablespoon Unsweetened or Plain Soy Milk, plus additional for consistency
Directions: Combine the tofu, lemon juice, oil, salt and 1 Tablespoon of soy milk in a blender and puree until smooth. You may add soy milk 1 Tablespoon at a time until your desired consistency is reached.
Canned Soup Substitutions
Dry soup mix for casseroles:
* 2
cups nonfat dry milk powder
* 3⁄4
cup cornstarch
* 1⁄4
cup low-sodium instant chicken bouillon granules (10 herb ox packets)
* 2
tablespoons dried onion flakes or 1 teaspoon onion powder
* 1
teaspoon dried basil
* 1
teaspoon dried thyme
* 1⁄2
teaspoon pepper
1. Blend ingredients.
2. Store in an airtight container at room temperature.
3. When ready to use, combine 1/3 cup soup substitute mix with 1¼ cups water to equal 1 can of soup.
Onion Soup mix:
equals one envelope:
* 1⁄4cup dried onion flakes
* 2 tablespoons low-sodium beef bouillon granules
* 1⁄4teaspoon onion powder
* 1⁄4teaspoon parsley flakes
* 1⁄8teaspoon celery seed
* 1⁄8teaspoon paprika
* 1⁄8teaspoon pepper
Italian dressing mix:
* 1 1⁄2teaspoons garlic powder
* 1 tablespoon onion powder
* 2 tablespoons oregano, ground or 2 tablespoons oregano leaves
* 1 tablespoon dried parsley
* 1 tablespoon granulated sugar
* 2 tablespoons salt or 2 tablespoons salt substitute
* 1 teaspoon black pepper
* 1 teaspoon ground basil or 1 teaspoon basil leaves
* 1⁄4teaspoon ground thyme or 1⁄4teaspoon thyme leaves
* 1⁄2teaspoon dried celery leaves or 1⁄2 teaspoon dried celery flakes
DIRECTIONS
1. Mix all ingredients together and store in air-tight container.
2. ITALIAN SALAD DRESSING: Mix 2 tbs of this mix with 1/4 cup vinegar, 2 tbs water, and 1/2 to 2/3 cup olive oil or canola oil.
3. Shake before using.