Avoid:
- Cow milk
- cheese
- yogurt
- kefir
- buttermilk
- ice cream
- cream
- sour cream
- half-and-half
- cottage cheese
- Quark
Also (check labels!):
- whey
- milk solids
- casein
- milk/dairy protein
- milk chocolate
- ‘white chocolate’
Minimize:
- butter
- sheep/goat milk or cheese
Enjoy instead:
- Rice, soy, oat, millet, grain, hemp, hazelnut, coconut or almond milks – for cereals, beverages, baking, or sauces.
- Protein content ideally 3-8 grams/cup.
- Amasake (sweet rice beverage) Semi-sweet chocolate, e.g. “Rapunzel” or “Newman’s” organic semi-sweet chocolate & other non-dairy chocolates and sweets!
- “Soy Delicious”, “Tofutti”, “Rice Dream”, and “Coconut Bliss” frozen desserts
- Almond, sunflower, hazelnut and organic peanut, pistachio, or pumpkin seed butters
- Tahini, sesame butter
- Hummus, bean dips, lentil pate
- Olive oil-balsamic vinegar-Italian herb dip for bread
- Spread of pureed organic dried fruits, nuts and/or flax oil
- Home-made ‘sour cream’: tofu, lemon juice, maple syrup, vanilla
- Cashew cream: pureed soaked cashews, with any of – honey/maple syrup, vanilla, lemon / orange zest
- Soy and almond ‘cheeses’
- “Vegannaise” (more yummy than regular mayo!)
- Coconut or almond ‘creamer’ for beverages