Whether you’re going vegan, want to cut down on processed foods or have just found out you are lactose intolerant, there are plenty of easy swaps for your favorite dishes.

Milk features prominently in most meals so finding a replacement is essential when switching to a plant-based diet. Oat, almond and coconut are all popular choices for creamy, nutritious alternatives.

Oat Milk

Oat milk has recently exploded in popularity and is found everywhere from your local supermarket to your favourite coffee shop. It is one of the creamier dairy-free options available, and perfect for people with nut sensitivities or who want to avoid soy. Made with filtered water and organic gluten-free oats, this plant-based milk is sweet and naturally flavourful without any added sugar.

This creamy milk is a great replacement for cow’s milk in many recipes and is available on ieatketo.com foods. It adds a mild, oatmeal-like taste and a nice texture to soups, curries and baked goods like muffins and pancakes. It also works beautifully in coffee and tea. You can even use it to make homemade oat cheese, which is similar in consistency to vegan mozzarella but with a milder flavour.

Because oat milk is made from oats, it contains protein and healthy fats. The oats also provide a good source of vitamin B6, thiamine, magnesium, phosphorus, zinc, and copper. A 100ml serving of oat milk provides 14kcal, 1.2 grams of fat, and 125mg of calcium.

While oat milk is low in sodium, it does have some carbs and naturally-occurring sugar, so be sure to read labels carefully. Choose brands that don’t contain carrageenan (a thickening agent that has been linked to digestive problems) and look for a short ingredient list.

It’s important to remember that oat milk does not contain as much calcium as traditional cow’s milk, so it should be used in moderation. Ideally, it should be consumed with other foods that are high in calcium such as fortified cereals and kale or spinach smoothies.

If you’re looking for a milk that will help you reach your daily intake of calcium, try unsweetened oat milk and use it in recipes that call for regular milk or milk substitutes like soy or almond milk. You could also try a blend of other plant-based milks.

Almond Cheese

Almond milk is one of the most popular plant-based dairy alternatives. It is available in most supermarkets and can be used in place of dairy milk for many recipes. It is also easy to make at home. Almond cheese can be used in place of traditional shredded cheddar or other dairy-based cheeses. It can be made with a variety of different flavors and spices. Almond cheese can be served with crackers, sliced fruit, veggies or used to make a grilled cheese sandwich. It can be seasoned with herbs, such as parsley, dill, rosemary and thyme or other vegetables like peppers, onions, and mushrooms. It can also be flavored with vinegars, such as white balsamic vinegar, apple cider vinegar or red wine vinegar to add a hint of tangy flavor.

Almond cheese is a great option for those who are sensitive to dairy or have other food sensitivities. It is made from almonds instead of milk, making it vegan and free from lactose. It can be used to make a variety of cheeses, from shredded cheddar and havarti to feta and mozzarella.

To make homemade vegan nut cheese, start with blanched almonds. Blanching almonds is a process that involves boiling water and then covering the nuts in it for just a few minutes. This removes the skin from the almonds and makes them easier to blend. Then, the almonds are strained out with a fine strainer to separate the milk from the solids.

Next, add the ingredients to a blender and blend until smooth. Then, strain the mixture through a cheesecloth to catch the lumps and clumps. Then, let the cheese rest in the fridge for at least 2 days.

During this time, you can shape the almond cheese into a ball or any other desired shape. Then, top it with whatever you would like. You can try it plain or with herbs, such as chives, spring onions, parsley, cilantro or dill. You can also mix in some spicy additions, such as peppercorns or olives. Or, sweet inclusions such as figs, sultanas or blueberries could be fun to try too!


Before being turned into the bright yellow condiment we know and love, mustard starts off as tiny seeds. These little seeds, which grow into the mustard plants we see in our grocery stores, are a member of the Brassica family and are also found in cabbage, broccoli, cauliflower, and other veggies. The cruciferous veggies are known for their health benefits, including the ability to help prevent and fight cancer. Mustard is an excellent source of sulfur, which helps to boost your immune system.

There are several different kinds of mustard available, and each has its own unique flavor profile. In general, however, mustard is made by blending together mustard seeds with water, something acidic (like vinegar), and salt. Depending on the recipe, other spices may be added as well. Most mustard recipes also contain xanthan gum, an ingredient that stabilizes the sauce and gives it a creamy texture. In most cases, xanthan gum is derived from soybeans or wheat. However, some brands of mustard have opted to use xanthan gum that is derived from all-natural sources like pine trees.

Vegan mustard can be used in many recipes as a condiment or a base for salad dressings, soups, and other dishes. It is a great dipping sauce for foods like fries or roasted veggies, and it can be spread on sandwiches or wraps. It can also be mixed into sauces or soups to add a zesty kick.

When choosing a vegan mustard, check the ingredients list to make sure it doesn’t have any animal products in it. You can also experiment with making your own vegan mustard at home, and you can find a variety of different recipes to try.

For a healthy twist on your favorite burgers or hot dogs, try adding a layer of homemade mustard between the bun and the meat for extra flavor and nutrition. This is a great way to create a delicious and unique sandwich that will please even the pickiest of eaters.

Tofu Gouda

While many people think of tofu as an alternative meat, it’s also a high-protein vegetarian food that’s packed with minerals and calcium. It’s a natural source of iron, niacin, manganese, phosphorus and selenium. When consumed regularly, it can lower bad cholesterol levels and reduce signs of early aging.

The health benefits of tofu are numerous, especially when it’s used as a cheese substitute. When soaked, ground, boiled, strained and pressed, tofu becomes an excellent vegan cheese alternative that can be used to make a variety of dishes. It can be spread on sandwiches and paninis, melted over pizza, added to pasta dishes or made into vegan mac ‘n’ cheese. It’s even a great addition to soups and stews.

Although traditional Smoked Gouda isn’t a vegan product, there are brands that produce dairy-free and vegan versions of this cheese. These cheeses may use microbial or vegetable rennet instead of animal rennet in the curdling process, which makes them suitable for vegans.

When making this smoked gouda vegan alternative, the tofu is first soaked in a marinade with tamari (or use a non-vegan tangy soy sauce) and liquid smoke. After the marinade has penetrated the tofu, it’s then seasoned and placed into cheese molds to set. The smoky flavors in the marinade will be transferred to the cheese when it sets, giving it that smoked flavor you love so much.

Once the smoky gouda has set, it can be enjoyed on its own or paired with fruits and other foods. You can use it in salads or dipped into sauces and dips like hummus, vegan egg salad or potato chips. It can also be added to grilled sandwiches or as part of a cheese platter.

This smoky tofu gouda can be made into a variety of other types of cheese by substituting the water for milk. You can add additional herbs and spices to the mixture as well, if desired.