GF DF EF, Gluten, Dairy and Egg Alternatives
by Linda Hollis 2024
Dairy Alternatives
Alternatives to Cow Dairy
BIO Cheeses
Usually coconut based or almond based and that looks like regular cheese and can come in a block, sliced, grated, feta style, bocconcini style and a cream 'cheese.
Pros: Quite acceptable in flavour and texture as a cheese alternative.
Cons: Expensive to comparable styles of cheese. Once opened, usually has to be used within 4 to 7 days. Watch out for some brands have flavour enhancers like 621 MSG. Some people may have intolerance to almonds.
Non-Dairy Margarines and Nut Spreads
Nut Spreads: Peanut or cashew etc can be used as a 'nut spread', or a dip with oil and herbs
Non-dairy Margarines/Butters: make sure they are vegan, as some margarines - even olive oil types, actually have milk powder or lactose).
Pros: Nut spreads are not 'cheese' like, but a good protein source. If a dip like Cashew cheese with oil and herbs it can also be used to add creaminess or thicken meals and soups. Non-dairy margarines are comparable to other margarines.
Cons: Nut spreads are comparatively expensive. Some people have intolerance to nuts. Margarine flavours are different to cows butter. if that is what you are used to.
Non-Dairy Milk Alternatives
For example: Fresh or long-life soy milk, oat milk, coconut milk, almond milk. Tinned coconut milk or cream - usually used in Asian cooking.
Pros: A wide variety of these milks are available in supermarkets. Long life product prices are comparable to cows milk.
Cons: Does not have the same taste as cows milk. Some of these milks separate when added to say a cup of tea or coffee.
Dairy from Animals Other than Cows
If tolerant, you may be able to have goat, sheep or buffalo cheese. If intolerant to cow dairy, you may also be intolerant to goat. The casein part of the protein is not as much or is different in sheep and buffalo dairy so you may tolerate them. There are a wide variety available in large supermarkets and some cheese specialty shops.
Pros: Mostly bought as a cheese, rather than as milk, and can be delicious - depending on your tastes.
Cons: Expensive. Only large supermarkets or specialty shops tend to have a good range.
Casein dairy protein differences in animal milks: refer research paper below:
Community Co margarines: Tastes like most margarines. I add a little salt.
Bio Pizza Spread grated 'cheese': Great on Pizza etc. Once open, use quickly or freeze until needed.
Made by Plants Cheddar style cheese block. Use quickly once open.
Green Vie grated Parmesan style cheese.
Perfect on pasta. My husband hasn't noticed the difference. I keep frozen until needed, as I don't use very often.
Buffalo Persian Feta is obviously dairy, but tolerated by some that can't have cow dairy. My favourite so far.
Barista Oat milk. Good flavour, especially in coffee.
Notes on my discovery of alternative cheeses and milks
Milk alternatives: You may have to try a few brands and types of milk and cheese before you find some you like - there is quite a difference between milks of the same type. (I prefer my tea black, and use tinned coconut milk for cooking or freeze oat milk in small containers as it doesn't keep long).
Butter alternatives: Yes there are vegan margarines, but you can also use avocado, olive oil, vegan cheese or nut spreads as alternatives.
Health shops sometimes have good organic brands, but not much variety.
For supermarket Cheddar style brands, the BIO brand cheese alternatives have less nasties in them like 621 MSG, than some, and I'm sure there are many others. Lactose free cheeses are often sold with normal cows cheese, but BIO / alternate cheeses are usually in a separate fridge section.
Feta style Bio cheese, or if tolerated, Buffalo Persian Feta in garlic oil and dill,(my favourite so far). There are also
nutty flavoured sheep and buffalo hard cheeses if you can't tolerate cow or goat cheese. Sometimes these cheeses are in specialty cheese sections where they sell cold meats over the counter.
I've discovered new cheeses, flavours, and other uses for those cheeses like thickening or adding creaminess to soups and meals. Hard and grated bio cheeses I've found in styles of Cheddar, Mozzarella, Leicester, Parmesan and even Pizza flavour. Soft bio cheese I've found as spreads, Feta and Bocconcini, so you are spoilt for choice really.
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