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Dairy Substitutions

Check out my Article on “Seven Reasons to Give up Dairy.”


Cows Milk Substitutions:

Check out Almond Milk. My favorite Almond Milk is made by Califia Farms. It’s carrageenan free. This is very important because carrageenan has been linked to causing inflammatory issues such as ulcerative colitis, birth defects, colorectal cancer, liver cancer, and glucose intolerance. Many other brands use carrageenan, so read the label before you buy. I would also suggest not substituting with soymilk. Soymilk can be very inflammatory to the body as well. You can also make really delicious almond milk in a blender! Click here for my recipe!


Creamer Substitutions:

There are so many plant-based creamers in the grocery stores now. Be sure to read the ingredients though. Not all are as safe to drink to as others. Check out Califia Farms Creamer.


Whipped Cream Substitutions:

You can find SO Delicious at select stores. Whole Foods sells it for $3.99.


Trader Joe’s Sells a Coconut Whipped Topping.


Reddi Wip Vegan Version is starting to pop in stores. I’ll post once I see it!

Cheese Substitutions:

There are many vegan cheeses out there, but you have to use caution with what ingredients they’re using. Many have extra additives or are soy based. Some stores in Florida sell a really good vegan cheese by Parmela Cream. You check them out online. If you must have cheese, buy real cheese. Go the fancy cheese section and look for grass fed/free range cheese. If you have a lactose intolerance problem, focus on buying harder, more aged cheeses. They’re easier to digest and cause less gastrointestinal (stomach) issues.

If you like cheese in your eggs, you might enjoy using a small spoonful of Nutritional Yeast instead. It adds in a nutty/buttery flavor. I like mixing it with spicy aioli into my scrambled eggs. There are many vegan cheese recipes you can make at home and most use nutritional yeast.

You can find Nutritional Yeast in most stores and on Amazon.


You can find Parmela Cheese at select grocery stores.

You can find Heidi Ho at Whole Foods.

Butter Substitutions:

I substitute with Olive Oil or Coconut Oil. If you’re not fully ready to give up dairy, Ghee is a good butter substitution. Use caution with other alternative butter substitutions. Many contain artificial coloring and GMO ingredients.

You can find Ghee at Whole Foods in the refrigerator section.


Yogurt Substitutions:

Whole foods sells a couple different brands of vegan (dairy free) yogurt. Another alternative is to substitute your daily yogurt fixing with chia pudding.

You can check out my chia pudding recipe by clicking here.

You can find Kite Hill at Whole Foods.

You can find Forager at Whole Foods.


Ice Cream Substitutions:

There’s a plethora of vegan (non dairy) ice creams out there. If I’m craving ice cream, I’ll buy vegan ice cream from a restaurant that makes it in house. This is probably the “healthiest” way to eat ice cream, because it’s fresh and you skip out on the extra additives. If you’re a local to Florida, stop by Farmers Table in Boca Raton.

You can find Nada Moo! At Whole foods.

You can find So Delicious ice cream at most grocery stores.


You can find Cado Avocado Ice-cream at Fresh Market. For a list of local stores in your area, click here





Candy Bar Substitutions:

Nellys Organics sells tasty candy bars in the refrigerator section at The Fresh Market and select other stores. They are Vegan, NON-GMO, and Gluten Free!



Icing Substitution:

You can find Simple Mills Coconut Frosting on for $4.99.

You can find Wholesome Vegan Frosting on for $5.59.


I love this vegan chocolate icing recipe. Click here for the recipe.


JUST EAT REAL FOOD – Stop focusing on calories & focus on what you’re eating and how it makes you feel. Your body is always giving you signals, but many times we ignore them. Pay attention if you develop nausea, gas, bloating, abdominal pain, diarrhea, constipation, headaches, joint pain, rashes, or cold sores. If you develop any of these things after eating, it’s a good indicator that your body is giving you a clue to stop consuming something in your food. Many times these symptoms come from consuming chemicals, artificial coloring, and preservatives. Other times these symptoms can occur from a food allergy or sensitivity. Pay attention. Creating a food diary is a really great way to help you figure out what your triggers are.


Information in this posting is not intended to diagnose, treat, cure, or prevent any disease. Talk to your medical provider before starting any new supplements or medications.






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