Dairy trouble got you down? Don’t worry! You can still enjoy some of your favorite foods. Try these simple recipe swaps so you can eat the foods you love.
If a recipe calls for 1 cup of cow's milk, you can replace it with lactose-free cow's milk or rice or soy milk. Just remember: Rice milk is thinner and soy milk is thicker than cow's milk. So you may need to tweak the amount you use in cooking and baking.
Closest to milk. Lactose-free milk is treated with lactase to break down the lactose. It is the closest cousin to regular cow's milk in taste and offers the same nutrients, such as calcium.
Flavor changers. The most popular alternatives for drinking and cooking are almond, rice, and soy milk. Try them first to make sure you enjoy the taste, and keep in mind that the milk's flavor may affect the taste of what you're making. Here are some newer milk options:
- Hemp seed
No-Nos. Goat, sheep, and buffalo milk are not suitable, because they all contain lactose.
Cooking Tips. The safest bet, in both sweet and savory recipes, is to choose a light, plain, and unsweetened product.
- In bread, cake, cookie, or sweet recipes, flavored or sweetened milks may also work.
- When buttermilk is an ingredient, add 1 tablespoon of lemon juice or vinegar to 1 cup of plain milk substitute to make your own. Some store-bought cow's milk buttermilk, if made with active bacteria cultures, may be low in lactose.
- When dry milk powder is an ingredient, use an equal amount of coconut, potato, rice, or soy milk powder instead.
There are a few alternatives to heavy cream, light cream, or half-and-half that have similar mouth-feel and thickness to the real thing.
- Coconut cream makes a good swap for half-and-half when you blend it with half soy milk. Another option: Create your own light cream by mixing 3/4 cup of a plain milk substitute with 1/4 cup of canola oil.
- Coconut milk can replace evaporated milk or heavy cream in soups and stews. You can also make your own heavy cream with 1/2 cup plain milk substitute and 1/2 cup canola oil.
- Dairy and lactose free half-and-half substitutes work well in many recipes.
You may be able to use nut butters made from almonds, pecans, walnuts, cashews, hazelnuts, pistachios, peanuts, or macadamias instead of dairy cream in some recipes. Make a nut cream by whisking 1 cup of water into 1/4 cup of nut butter.
Fruit purees. In baked goods (other than cookies), you can substitute fruit purees like applesauce, prune, or banana for part or all of the butter. Usually ¾ cup of fruit puree replaces 1 cup of butter. Many chefs use this approach to lower fat and calories, and make muffins, brownies, and cakes healthier.