We generally consume a large quantity of dairy products such as milk, cream, butter, cheese or yogurt (and we love it!). So, if some people cannot eat them (poor digestion, lactose intolerance, vegan diet) or simply want to reduce them, don't panic, there are several equally tasty alternatives that will allow us to cook our little dishes while bringing the calcium and the vitamins necessary for our good health…here are 3 foods to prioritize!
Vegetable milks are the most common alternative to cow's milk but also the easiest to find since they are available in supermarkets, organic and vegan stores. Tasty and indulgent, there is something for everyone:soy, oat, coconut, rice or even almond milk (and grilled almond is even more flavorful!). To drink alone at breakfast or to integrate into our preparations (pastries, desserts) they bring (for the most part) a good little sweet taste! What do we like? Vegetable milks are also used for yoghurts… perfect for those who want to reduce their consumption of dairy products as much as possible!
In the category of oilseeds, there are dried fruits such as cashews, almonds, hazelnuts, but also seeds such as sunflower, chia or even sesame! These foods are rich in fatty acids and therefore (once pureed) a very good alternative to butter for our recipes. Stronger in taste, they are also more interesting from a nutritional point of view and provide vitamins, proteins and mineral salts. To replace butter, you can also use avocado or even applesauce (which also takes the place of sugar in cakes)!
Milk is not the only food that can meet our calcium needs, quite the contrary... so, if we want to reduce (or eliminate) dairy products without risking deficiencies, we add seaweed to the menu (used in the preparation of makis for example), tofu, canned sardines (salmon and other fatty fish), broccoli or even almonds (we even find oilseed purees)!
We can now enjoy good dishes, more digestible and tasty! Good app
