Instead of butter, use olive oil
When cooking, replace this dairy-based animal fat with plant-based olive oil, suggests Rebecca Lewis, in-house dietician with HelloFresh, a meal-delivery service. “If you are feeling adventurous, you can also try cooking with coconut oil—but know that it does lend a particular flavor to the food,” she says. If you are baking consider other options instead of butter. “When baking, swap out butter for sweet bananas, creamy ripe avocado, or silken tofu,” Lewis says.
Instead of cheese, try yeast flakes
Those with dairy sensitivities will often find that the firmer the cheese (we’re looking at you Parmesan and pecorino), the easier it is to digest. “However, if you’re looking to completely kick dairy to the curb, nutritional yeast flakes are the way to go,” says Lewis. “These dairy-free and gluten-free flakes are an inactive yeast grown on sugar cane and beet molasses, then dried into a flake or powder form. They have a savory cheese flavor and are also an excellent source of vitamin B12—a bonus to all the vegetarians/vegans out there.” (Here’s what happens when you stop eating dairy.)
Instead of milk, try soy milk
With the rise of dairy-free needs, we have also seen an increase in the availability of dairy-free yogurts and milks. “Soy, almond, and coconut milk/yogurt are now a staple in most grocery stores and still contain those gut-loving probiotics we love,” continues Lewis. “These nut-based milks are better for your waist-line as well.” For example, she says, almond milk is low-calorie, cholesterol free, and nutrient dense: An 8-oz. glass has 60 calories (compared to 120 calories in 8 ounces of 2 percent reduced fat cow’s milk). It’s also lower in sodium, fat, saturated fat, and carbohydrates. Here are more benefits to going dairy-free.