The Easy Guide To Dairy-Free Eating

Since we were little, we were taught to drink milk to stay healthy. We constantly hear that milk is an important source of calcium, and if you do not drink milk our bones will become brittle. The truth is that these are things invented by a marketing campaign and that milk and milk products are actually extremely harmful to humans.

A few reasons why:

1. No mammal on this planet is naturally suckled by another mammal. Only humans.

2. Milk and milk products have been associated with many diseases, including acne, anemia, arthritis, headache, heartburn, indigestion, osteoporosis, joint pain, spikes, allergies, obesity, reduced immunity, heart disease, diabetes, breast and ovarian cancer, prostate cancer and more.

3. Milk is especially harmful because of the way of animal breeding and processing after milking: cows are given high doses of antibiotics to not get sick, injected with hormones to produce more milk), and the food they are fed with includes high doses of pesticides, herbicides, which are excreted in the milk we later consume. With milk we receive the same doses of antibiotics, steroids, hormones, pesticides, stress and fear as we do if we eat meat. There is not much difference – the result is the same – disease.

4. Milk is not a source of minerals. What we are supposedly getting from it, like calcium, manganese, chlorine, magnesium, selenium, could be much more efficiently gained from fruits, vegetables, nuts, grains and legumes.

5. Dairy cows are also killed in slaughterhouses. The natural duration of their life in the wild is 25 years, but most cows for milking live only four years until their bodies are already worn out and should be killed. Held in constant cycle of pregnancy by artificial synthetic drugs on lactation and milking by industrial machines, these cows are closed off all other animals, including their young ones. They are forced to stand on concrete floors in their own feces all day in factories where they have to give 40 liters of milk a day – 10 times more than they do in nature.Milk and milk products have been associated with many diseases, including acne, anemia, arthritis, headache, heartburn, indigestion, osteoporosis, joint pain, spikes, allergies, obesity, reduced immunity, heart disease, diabetes, breast and ovarian cancer, prostate cancer and more

How to Go Dairy-Free: The Easy Guide

If the idea of rapidly removing all dairy products from your diet seems daunting, you can ease into it.  Think about the dairy products you currently consume: chances are that there’s one or two such foods you love, but a dozen others you eat regularly that you’re not crazy about.  If, for example, you regularly consume whole milk, yogurt, ice cream, American cheese slices, butter, and cheese pizza, it might be that yogurt and pizza are the only foods from this list that you’re especially fond of.  So get rid of the others, and you’re immediately more than halfway to being dairy-free! But the real key to success in eliminating dairy foods involves not cutting them out, but rather crowding them out with superior non-dairy alternatives.  And luckily, there are all sorts of non-dairy products on the market that are truly wonderful:

  • Butter: Earth Balance and Soy Garden are excellent vegan margarines.

  • Yogurt: WholeSoy, Wildwood, and Nancy’s all make soy yogurts and there are numerous other regional brands of vegan yogurt. WholeSoy might be the tastiest of the bunch and comes in both single-serving containers and 24-ounce tubs.

  • Milk: Soy, rice, almond, coconut, and even hemp seed milks are widely available, not just at natural food stores but also at just about every supermarket. They’re sold both in aseptic juice boxes stored at room temperature, and in conventional milk cartons in the dairy case.  Note that “coconut milk” may refer to a pour-it-on-your-cereal milk alternative that’s similar to soy milk, or it may refer to canned coconut milk which is a much thicker and fattier product perfect for Thai curries.

  • Cheese: There are several non-dairy cheeses on the market, but always check the label for casein or sodium caseinate.  Casein is a milk protein that is used in some soy cheeses. Happily, two of the best non-dairy cheeses—Daiya and Wayfare—are vegan. Daiya comes shredded in 8-ounce bags, available in mozzarella and cheddar flavors.  The stuff melts beautifully and is amazing on pizza and in quesadillas. Wayfare’s “We Can’t Say it’s Cheese,” is a spreadable product, perfect for grilled cheese sandwiches and mac & cheese dishes. Both brands are widely available in the United States.

Don’t forget that you can always make your own vegan cheese at home. It’s not that hard, we promise! Check out this simple recipe!

  • Ice Cream: There are a number of excellent brands: Turtle Mountain’s “Purely Decadent” pints are outstanding, and conventional ice cream producer Double Rainbow makes several excellent varieties from soy milk.  Also, both So Delicious and Tufutti make vegan versions of those junky but delicious ice cream sandwiches you ate as a kid—you won’t even be able to tell the difference! Plus don’t forget about sorbets, which tend to be vegan and are lighter and often more flavorful than ice cream. If you love the flavor of coconuts, you owe it to yourself to try Luna and Larry’s Coconut Bliss.

  • Cream Cheese, Sour Cream, and Mayo: Once again, you’re in luck. Both Follow Your Heart and Tofutti make superb vegan versions of cream cheese and sour cream, which are available at Whole Foods Market and Trader Joe’s, as well as many natural food stores.  There are also several vegan brands of mayonnaise, including a sensational and widely-distributed product called “Vegenaise,” which is made by Follow Your Heart.

Dairy Free Cooking And Baking

With the plethora of resources now available online and people gaining more awareness on cruelty-free living it really couldn’t be easier to find recipes and ideas that are both simple, cheap, tasty, and most importantly – better for your health, the planet and all living beings.

Tell us – had it been hard for you to go dairy free? Share this for others too see how easy it could be!