When transitioning to a plant-based diet, I found it easier to say no to a stake than to dairy, especially cheese! Cheese is still something I miss, but after a while, I almost eliminated it from my diet.Â
It can be challenging to start eating less dairy and eggs, so here are some simple tips on how to minimise your consumption and find healthy plant-based replacements.Â
1. Discover Plant-based MilksÂ
Not everyone loves cow’s milk (I always hated it ), but the world of plant-based milks offers many alternatives for those who do. From the creamy richness of almond milk to the light sweetness of rice milk, there’s something for everyone’s taste and nutritional needs. If you’re new to plant-based eating, start with something familiar—use plant-based milk in your baking or smoothies where you will not notice the difference. And for your coffee? Coconut milk might just become your new favourite as it has a very creamy texture.
2. Other Plant-Based Alternatives
It’s true, that finding a vegan cheese that tastes good can be challenging, but small artisan shops and food markets are goldmines for high-quality, tasty options. But cheese isn’t the only dairy product we can replace. Vegan ice creams, butter, yoghurts, and kefirs are not only available but often taste better than dairy products. Just remember to keep an eye on the labels for clean, wholesome ingredients without a long list of unnecessary additives.
3. Become a Label-Reading Expert
When you do buy packaged products, familiarise yourself with the terminology to avoid hidden dairy and eggs. Terms like whey, casein, and lactose are used to describe dairy, while eggs hide under names like albumin, globulin, lecithin (E322), and lysozyme. Products labelled vegan or dairy-free are always a safe buy.Â
4. Cook With Ingredients That Mimic Dairy and Eggs
Nutritional yeast and Kala Namak salt are about to become your pantry staples. Nutritional yeast, with its cheesy, nutty flavour, transforms everything from popcorn to pasta into cheesy-tasting food. Meanwhile, Kala Namak salt adds an eggy flavour and smell to tofu scrambles that might just fool your taste buds.
5. Master the Art of Egg-Free Baking
Gone are the days when eggs were indispensable in baking. Flaxseeds, chia seeds, mashed bananas, and unsweetened applesauce offer fantastic alternatives, each bringing their own unique qualities to cakes, muffins, and pancakes. And don’t throw away aquafaba (chickpea water); keep it in a fridge for an egg white substitute for everything from meringues to mayonnaise.
6. Explore the World of Vegan food
Vegan cuisine is not just about substitutions—it celebrates diversity and flavour. Try out some vegan cakes and chocolates, or order vegan options from Asian cuisine, which naturally favours less dairy and eggs.Â
Social media platforms are full of vegan culinary inspiration, offering simple recipes you can easily recreate at home. Follow vegan cooking accounts on Instagram for simple vegan recipes.Â
7. Embrace the Journey With Patience and Curiosity
Transitioning to a dairy and egg-free diet is a long journey. Your taste preferences will evolve, and you’ll enjoy experimenting with new ingredients and recipes. Remember, it’s not about perfection but progress and discovery. Every small step towards reducing dairy and eggs from your diet contributes to your health and environmental goals.
ConclusionÂ
A dairy and egg-free lifestyle in 2024 doesn’t mean sacrificing taste or enjoyment. It’s an opportunity to explore a vibrant world of flavours and textures while making choices that align with your values. Start small, stay curious, and before you know it, you’ll have developed a palate that enjoys plant-based food and you will not miss dairy or eggs. And remember, it’s about adding richness to your diet, not restricting it. Here’s to discovering new favourites and enjoying the journey!
For those looking to extend their plant-based journey, consider exploring how to minimize meat consumption article here.Â
Happy exploring!
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
