Easy ways to swap out Dairy

If you're starting a Vegan diet, have lactose intolerance to just looking for something new, try these swaps below!

​Instead of…	Try…
Milk, included skimmed, semi-skimmed and whole milk	Almond milk Cashew milk Help milk Oat milk Pea milk Potato milk Rice milk Soy milk I suggest you choose those fortified with Vitamin D, Calcium and B12, you can find this information on the packaging. Some brands have an option for children and these are higher fat and also have iodine added, suitable for growing children 3+ years old. Vegan coffee creamer and non-dairy milk powder are also available
Cream	Non dairy whipped cream and double cream are available
Milkshakes and flavoured milks	Chocolate plant-based milks (or other flavours) Cold-brew coffees based on plant milks are available in the fridge section of larger supermarkets. Try making your own shake with a vegan protein powder
Yoghurt	Vegan yoghurts are available made from soya, coconut, oat and more. Look out for fermented versions which will have live cultures similar to dairy yoghurts
Mousse	Vegan mousse, and pudding pots, look in the fridge section of the supermarket
Puddings and desserts	Vegan ice-creams and sorbets available homemade “nice-cream” can be made by blending frozen bananas in a food processor Vegan cheesecakes and desserts available too - I can provide recipes for this
Cheese	Coconut cheese is widely available. Look out for almond/cashew cheeses which have a richer flavour due to being fermented like dairy cheese
Whey protein powder	Pea protein, soya protein or any blend of powder that you like

Contact me if you would like any other information about healthy eating, and check out the PDF version of this table below!

Dairy swaps pdf

.pdf

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