Easy Peasy Dairy Swaps

So, since my last blog post, I've had a lot of people reach out asking for dairy-free alternatives to your basic every day dairy items.  So here's my take on some dairy substitutes! :)

1)  Dairy creamer!  Okay, so I put this one first on the list because it's so easy!  A lot of creamers on the market are already dairy-free.  However, you have to watch out for one ingredient: caseinate.  It is a milk protein that is commonly used in processed foods and no, it is not vegan.  I know that it's found in International Delight, Coffeemate etc.  It is also usually found in the powdered versions.  Even the kinds that are labeled "non-dairy."

I personally hate the flavor of coconut in my coffee so I tend to gravitate towards the almond-based non-dairy coffee creamers.  My current favorite is the Silk Almond Creamer in Vanilla.  I usually drink my coffee black, but if I'm going to have creamer, it's going to be this one.

2) Milk.  Seriously, who even drinks milk anymore?  My mom started buying me soy milk when I was like 12 and I never looked back.  It might have been because soy milk was a delicious alternative to the gross, watery, non-fat dairy milk that my mom made my sister and I drink, but who knows?

There are so many alternatives on the market now!  You can buy cashewmilk, coconutmilk, almondmilk, oatmilk, ricemilk, hazelnutmilk and pick which one works for you! I've tried cashew, coconut, almond, oat and rice and my favorite will always be almond!  Cashew is a little bit too much on the creamy side--- but perfect for those of you used to drinking full fat milk!

However, it's not all about taste preference.  Milk is not a health beverage.  You, your parents and your grandparents have been conditioned to think otherwise for the past 60+ years.  But milk is supposed to build strong bones right?  Actually, multiple studies have shown no benefits in bone density among adolescents who consume milk (source).  The number one way to increase bone density and safeguard against osteoporosis is exercise (source).  Instead of that glass of milk, maybe go for a walk!

But what about Vitamin D?  Vitamin D does not naturally occur in dairy products.  They are fortified with it.  You can buy other fortified foods or even a multitvitamin.  My absolute number one favorite multi-vitamin that I've ever taken in my 5 year journey through veganism is Mary Ruth's D3 and B12 Plant-Based Multivitamin.  It's a gummy vitamin and it's so tasty I wish I could take it more than one time a day.

What about fat?  Eat a freaking avocado and some chia seeds.  Americans do seem to be catching on though, since 1970, cow's milk consumption has fallen 40% (source)!  The consumption continues to fall, yet the dairy industry continues to receive funds from the US government to keep it in business.  In 2015, 73% of profits received by dairy farms came from government subsidies.  This is up from 62% in 2010 (source).

Recently, the US government partnered with McDonald's to increase its dairy use in its over 14,000 locations nationwide.  The changes include more than 30% larger cheese slices and three new additions to their already heavily dairy-laden line-up of beverages (source).  How completely irresponsible is it that our own government is partnering with companies to promote more items that encourage heart disease and contribute to the obesity epidemic? It's almost like they want us to get sick...? (Insert eye roll here)

Vote with your $$$ and maybe one day our overlords will understand that they need to stop bailing out this industry and instead invest in the actual health of Americans.

3) Cheese - Ah yes, CHEESE GLORIOUS CHEESE!  Every time I tell someone I'm vegan I get the "but I just love cheese too much."  Don't worry, you are not alone.  I was once like you.  I put feta cheese on everything, mozzarella cheese was my go-to protein source.  Granted, I was living in Italy and the cheese there is just a "cultural" thing.  Just like burgers and hot dogs are cultural things for America (yuck).  I woke up.  Cheese is a byproduct of the dairy industry.  I'm not going to get into it on this post (I'll save it for later) but cheese is just as bad as meat.  It's just as bad.  Here are 12 reasons why: here.  Also, just for good measure, "Cheese is the number 1 source of saturated fat in the American diet, which contributes to America's number 1 killer: heart disease." (source)

My favorite cheese alternative is making my own (I'm a total DIYer, if you haven't noticed).  I love making cashew cheeses.  I've tried a few tofu cheeses too and they were aight.  I'm still looking for the perfect faux-feta.  My absolute favorite vegan blogger is Vegan Richa.  She is a vegan goddess.  She has an almond feta that is PRETTY great.  I worship at her feet.  I've made her pepperjack, her mozzarella, her mozzarella sticks and I have her most recent cookbook (not the first one) and it changed my life.   All AMAZING!  The level of satisfaction that you get from making your own cheese is just off the charts!  Like it's probably more satisfying than going out and milking a cow and culturing the milk/whatever you call it yourself.  I guess I wouldn't know, but I can imagine.

Recipe Here

Recipe Here

If you're not into that, you can get all sorts from the grocery store!  I'm talking actual mainstream grocery stores and it is like we have reached the dawn of a new age for those choosing to abstain from dairy!  Here are my personal faves.  For slices: Chao, Daiya (especially American and Cheddar for grilled cheese) and Follow Your Heart (especially smoked gouda)!  For shreds:  Daiya Mozzarella and Cheddar slices are not terrible for topping lasagna or sprinkling on top of tacos.  I'm a huge fan of Follow Your Heart shreds as well, and I know Peter prefers them.  I've seen a lot of other brands on vegan Twitter (follow me!), especially in the United Kingdom, but  these are the only ones that I have experience with!   

These are Peter's favorite

I like these guys! 

Although the whole "cheese is addictive" thing may have been overstated, the casomorphins do activate your opioid system (source) and few can deny that a big bite of cheese pizza is pretty close to heaven on earth. After a while, you don't even miss it!  I say that truly because I've gone months without eating cheese, lapsed and then felt absolutely like garbage.  I think that you miss the comfort that your brain associates with it more than the ooey-gooeyness.

Yes I know that cheese is delicious, I'm not going to deny that, but I would rather deny myself a moment of pleasure than contribute to a literal lifetime of pain for these animals.  That is really what it boils down to.  Yes, "Mmmmm cheese," but you are choosing to bankroll an industry that enslaves and tortures billions of animals, just so you can have an extra ingredient in your salad or on your sandwich.  Is it worth it?

4) When I lived in Italy, Pizza Marinara was a staple of Italian cuisine.  It's just a pizza with sauce, garlic, oregano, EVOO and fresh basil.  If you ask for something even kind of similar in America you are met with a blank stare and, "Are you sure?"  I can say with 100% certainty that a Papa John's pizza with no cheese, extra sauce and tons of veggies is GREAT.  It has nothing on Italian pizza, but it definitely satisfies a certain craving aaaand the garlic dipping sauce is 100% vegan!  Peter and I went to Sky's Pizza Pie, a local joint and tried to recreate a Pizza Marinara and it really wasn't half bad!  See for yourself!  Could have done with some more sauce but oh well!

My attempt to recreate Pizza Marinara @ Sky's Pizza Pie 

In 2010, Dominos pizza was on its way out.  People had complained that their pizza tasted like "ketchup covered cardboard" and their sales were seriously declining.  Then, Dominos was blessed with a $12 million dollar USDA-funded marketing campaign resulting in pizzas with almost twice as much cheese.  After this year's Cow Appreciation Day, and seeing Dominos' tasteless tweets citing #Undeniablydairy it's just a LITTLE infuriating that Dominos continues to rebuff pleas for vegan toppings.  Especially when the tide seems to be turning for vegan acceptance in the United States.  Dominos already offers vegan cheese in Australia.  It's just frustrating that the lack of alternatives probably lies in the fact that Dominos was literally bailed out by the US government in 2010 in exchange for picking up the slack of cheese-consumption (source).

5)  Sour cream - I know that there are vegan sour cream alternatives on the market but I refuse to use any of them because it is just so darn easy to make your own!  This is my absolute go-to, from Angela Liddon's blog Oh She Glows.  I have both of her cookbooks and they are indispensable.  Seriously, if you are trying to head the "Whole Foods Plant Based" route to veganism or just want to incorporate more vegetables and less processed foods into your diet, I highly recommend checking out her books!

Recipe here

 This recipe works in dips, in dressings, on tacos... you will not be disappointed!

6) Cream cheese -  I've never been a big cream cheese eater.  Just the idea of it usually make sme want to vom.  I see Tasty videos on Facebook featuring cream cheese in Buffalo-chicken bacon wrapped pasta casserole and that is how I will forever think of cream cheese.  However, some vegan recipes that I've experimented with have called for vegan cream cheese.  I know of two brands, Tofutti and Kite Hill.  I have tried both and they're both great!

However, it's much easier for me (thanks to my monthly subscription of 4 lbs of cashews) to make my own.  I'm a big fan of this recipe from Connoisseurus Veg: recipe here.  It really does take forever to blend smooth but it's worth it!  My absolute favorite recipe to use it with are these Vegan Jalapeño Popper Quesadillas which I have made again and again thanks to my over-productive jalapeño plants!

Recipe here!

I prefer my bagels with hummus and avocado, but I bet this cream cheese would be to die for on a good everything bagel! 

It is absolutely easier to just maintain the status quo and keep buying dairy but I would rather blend some nuts in a blender with lemon juice for 5 minutes than give my money to a corrupt, cruel industry that has made its money off of animal exploitation.  Especially when it's healthier and so much more ethical to just make the vegan choice!

Please, I implore you to reach out to me if you have any questions and I will try my hardest to answer your questions or at least point you in the right directions!

Ciao ciao!
Katelyn