Who needs milk, anyway? For those avoiding dairy, there are plenty of substitutions out there that are just as delicious and even more nutritious. They may even help protect you from cancer. Butter, cream, cheese and milk can all be easily replaced with soy, coconut oil, almond butter and other tasty ingredients.
Celebrate National Dairy Alternatives Month by learning to prepare – and enjoy – these 4 healthy, dairy-free recipes.
Vegan Vanilla Milkshake Smoothie
Peanut butter and banana lend a smooth and creamy hand to this mouthwatering shake. Made with high protein soymilk and tofu, this smoothie can help decrease your risk of cardiovascular disease and certain cancers. Serves 1.
Ingredients
- ½ cup soft tofu
- 1 cup vanilla soymilk
- 1 frozen banana
- ½ tsp peanut butter
Instructions
Place ingredients in a blender and mix until smooth.
Almond Butter Spaghetti Squash Stir-Fry
This unique stir-fry recipe replaces dairy butter with almond butter. Packed with calcium and copper, almond butter has been shown to help the nervous system function better. Sautéing with coconut oil offers added benefits for the heart. Serves 2.
Ingredients
Squash & Sauce:
1 whole spaghetti squash
4 tbsp almond butter
3 tbsp soy sauce
1 tbsp sesame oil
3 tbsp warm water
1 clove garlic
2 tbsp agave syrup
Stir-Fry:
½ yellow onion, diced
2 cups broccoli florets
1 cup red pepper, diced
1 tbsp virgin coconut oil
¼ cup water
2 tbsp soy sauce
Instructions
Preheat oven to 400 degrees. Poke holes in squash and bake for 45-50 minutes in a shallow baking pan. Meanwhile, blend almond butter, soy sauce, sesame oil, water, garlic and agave in a food processor. Sauté onion in coconut oil at medium-high heat until brown. Add red pepper, water, soy sauce and broccoli and simmer 3-4 minutes or until tender. Cut squash in half and discard seeds and fibrous strings. Shred pulp into strands with a fork and combine with sauce and vegetables.
Mozzarella cheese has nothing on this flavorful recipe. Whole soy foods like the tofu used below may help keep the brain healthy and prevent type 2 diabetes, obesity and certain cancers. Serves 2.
Ingredients
1 package (12 oz) firm tofu
1 tbsp lemon juice
½ tbsp coarse salt
Olive oil to taste
2 large ripe tomatoes
2 tbsp extra virgin olive oil
2 tsp aged balsamic vinegar
Small handful of basil leaves
Instructions
Slice tofu into ¼-inch thick slices. Drizzle lemon juice over tofu, then sprinkle salt on both sides. Place on a wire rack over a sheet pan and refrigerate uncovered overnight. Slice tomato into ¼-inch thick slices and stack over tofu. Drizzle with olive oil, balsamic vinegar and fresh basil.
Cashews and coconut milk replace heavy cream in this healthy twist on a classic dish. Cashews offer antioxidants and iron to help keep your bones strong, while coconut milk can help protect the body from infections. Serves 4.
Ingredients
1 ½ cups raw, unsalted cashews
2 ½ cups water
½ can full fat coconut milk
1 vegetable bouillon cube
3 cloves garlic, minced
Salt & pepper to taste
Instructions
Combine ingredients in a blender and mix until smooth. Heat and serve over pasta, vegetables or chicken.
If you think your friends and family might enjoy trying these dairy-free recipes, feel free to share this article with them.
Sources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=111
http://www.livestrong.com/article/376742-almond-butter-benefits/
http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=98
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