substituting

Hello! I’m going to outline for you the ins and outs of dairy substituting.

Number one rule if you’re newly getting off dairy is that you should not go to the store and randomly buy cheese subs. You probably won’t like them at all, and should focus on eating some whole food alternatives. Buttttt, I am still going to tell you some of the cheeses I buy (and would recommend to someone who doesn’t like vegan shit). These are great for occasional use, I wouldn’t recommend revolving your diet around the store bought cheeses.

A quick science lesson on why you’re addicted to cheese… Cheese has casein in it, and this is an extremely addictive substance. When you digest casein, it breaks down into casomorphins. These casomorphins travel through your blood stream, into your brain, and release dopamine. Dopamine will definitely have you feeling some type of way after consuming cheese (haha). The pleasure you’re getting from eating cheese is extremely addictive… and its not your fault if you are addicted to it. Society did this to you. And now were going to undo it!!

First I am going to give you the best and easiest ways to sub dairy with whole foods, then I will tell you about the stuff you can purchase at the store.

1. nutritional yeast

This is perfect to add to literally anything, I use it just as much as I use salt. Nutritional yeast is pretty flaky and when you add it to any food thats liquidy (like sauces or soups), it thickens it nicely. I honestly can’t really describe the taste, but it mimics cheese and is fairly nutty. I put it on pasta, bowls, salads, salad dressings, soups, and pizza.

Alsoooooo nutritional yeast is very… nutritious. haha. It’s high in B vitamins, is a complete protein (has all the amino acids your body needs to create protein), and has a lot of trace minerals that support your overall health!!

2. home made cheese sauce

I have the recipe for my favorite cashew cheese under my sauces + dressings menu, check it out!! I put this stuff on literally any savory meal. It it creamy and fatty, super filling, and won’t leave you feeling shitty (as dairy tends to do).

3. avocado

You probably already love avocado, and want to put it on everything. So try doing that instead of cheese. Its fatty, and tastes great with salt on top. Obviously this doesn’t taste like cheese, but is a great sub idea for sandwiches, burgers, toast, salads, and bowls.

Now! Moving on to what you really wanted, the best stuff to buy at the store!!!!!!

1. cheese

go veggie grated parmesan

This is perfect to sprinkle on top of pasta with red sauce, mix in with mashed potatoes, or just put on noodles with vegan butter. It’s super fine and powdery, and has a fairly realistic cheese taste. Its likely you can find this at your local grocery store as well as Whole Foods

follow your heart parmesan

This is by far my favorite. Super realistic in taste and texture. It also melts very well. I put this cheese on pasta and salads. I am super obsessed, I love it. You can get this at Whole Foods.

2. cream cheese

These are the cream cheeses you should get. None taste like actual cream cheese, but their flavor and consistency is still pleasing (if that makes sense). They sub really well to spread on toast or bagels.

Herbs + Chives Tofutti
Kite Hill chive vegan cream cheese
Trader Joe’s vegan cream cheese

3. mayo

follow your heart veganaise

This stuff is the real deal. 100% recommend. I prefer it over normal mayonnaise any day. It has a great consistency, tastes a lot like normal mayo, and is pretty light. I put it on burgers and sandwiches. You can definitely find this at WF.

4. milks

Milk is kind a of a controversial subject. You probably already have your own favorite non-dairy milk, which is great. I will outline briefly what milks I like, why, and what they are good to add to. Honestly if you buy any kind of unsweetened nut milk you’ll be fine. They’re all pretty similar.

unsweetened oat milk

This is my favorite type of milk, and is also the most sustainable kind of milk. Its super sweet, very light, and goes well in smoothies or coffee. I would not recommend this for baking or cooking. Its a little too sweet and very thin.

2. unsweetened pea milk

My mom buys this from WF, and I love it for cooking and baking. Its really high in protein and it pretty dense and thick. It is also bland and not sweet. Tt won’t add any flavor to what you’re cooking or baking, and is perfect for both.

3. unsweetened almond milk

I just think this is the OG non-dairy milk and it will always have a special place in my heart. Adds a specifically nutty flavor to whatever you add it to, not sweet, and pretty thin.

last piece of advise

Moving on… the mindset you have while letting go of dairy should not be that you’re going to find an exact substitute for it. That’s just not whats going to happen. Butttt what you ARE going to do is train your gut to stop craving it.

Either way, ditching dairy is an exciting journey. I’m excited for you! Please please please don’t view not eating dairy as a “lack of” or “deprivation” type thing. Maybe it would be best for you to ease out of it, and go at your own pace. Or maybe you’re someone who’s ready to go cold turkey. Leaving dairy in the past is you GAINING health, opening yourself up to new foods, and giving yourself a new opportunity and beginning!!!! YAY.