Dairy and Dairy Alternatives: Episode 10

“If You Keep Good Food In Your Fridge, Then You Will Eat Good Food”

– Author Unknown

Your kitchen should stock Greek yogurt or nondairy yogurt, coconut milk, and chevre cheese. Optional items are almond milk, whipping cream, cheddar, and Parmesan.

Greek Yogurt

Greek yogurt is different from sweeter yogurt. It’s creamy, and rich with less sugar, and has a tart taste. A cup of plain Greek yogurt can help you meet the recommended dietary guideline of three daily servings of low-fat or nonfat dairy products.

People who have lactose intolerance may also find Greek yogurt easier to digest. The probiotics in Greek yogurt are healthy bacteria that can help boost your immune system and decrease stomach issues.

Yogurt has a much higher amount of protein than milk. Your body uses protein to build bones, muscles, cartilage, skin, hair, blood and is important to your immune system.

I have found a couple simple recipes that you might enjoy! So, if you enjoy chia seeds, add 2 tablespoons with yogurt and fruit. Try this combo in a smoothie….

Greek yogurt makes a great dip. Combine it in a dip using spinach. This dip will benefit your skin and hair.

Annd it’s makes great frozen yogurt ice cream too.


Coconut milk

Coconut milk comes from the flesh of the coconut. Getting coconut milk from a coconut requires some processing. Coconut milk is used as a cooking base in many recipes, particularly in the cuisine of Thailand and other South and Southeast Asian countries. Coconut milk is also used in West Africa, Hawaii and the West Indies.

Although, it is high in saturated fat, it is much healthier than other saturated fat products. The fat is easily metabolized by the body. Coconut milk has anti-carcinogenic, anti-microbial, anti-bacterial, and anti-viral properties.

I have created a delicious recipe, which includes, 1/2 cup fresh strawberries, 2 cups coconut milk, 1/2 tsp ginger, and honey to taste. Try using frozen strawberries. It makes a great smoothie!



If you love cheese, try goats cheese? Goat cheese, with its tangy taste and crumbly texture, has earned a reputation as being one of the healthiest cheese choices there is. Nutritionists recommend eating goat cheese because it has healthy fats, and is easier for many people to digest than cow’s milk cheeses. It even a bit lower in calories and fat.

A serving of goat cheese (one ounce) also provides about five to six grams of protein, making it a good addition to salads, roasted veggies and other low-protein sides.

I have combine goats cheese with ground chicken to make meat balls. I enjoyed the richness that this cheese infused.


Almond Milk

Almond milk is low in calories and fat, making it a great base for things like smoothies. The downside is that it’s low in protein. “Almond milk has only 20 percent of the protein you’ll get from a glass of soy milk, and 18 percent of what you’ll get from a glass of low-fat milk. ”

Some almond milks are protein-fortified, meaning they have added protein in the mix to give the drink more power. Calcium will vary from brand to brand, 10 to 45 percent of the daily requirements.

If you go for plant-based milks occasionally and not as a main source of nutrients, then almond milk is fine. However, “Experts suggest, if you rely on a plant based diet, then choose a nutrient-rich and fortified almond milk to provide you with a good source of protein, calcium, and vitamin D.”


Whipping Cream

Whipped cream is one type of cream that is commonly found in the kitchen. It’s mostly available in the liquid and powder form. What’s the differences between fresh cream, whipping cream, heavy cream?

Fresh cream is type of cream mostly found in local dairies. Less processing is involved. While whipping cream and heavy cream are those commonly found in supermarket offered in various brands.

The difference between whipping cream and heavy cream is the content of the fat. Heavy cream has a higher content of fat than whipping cream. So, what is whipped cream? Whipped cream forms after cream has been whipped. It’s delicious, creamy, light and fluffy.

Fat gives cream its flavor and not always is a bad thing. Our body still needs fat to produce energy. The key is only consuming fat in the right amounts.

Whipped cream is also high in calcium, which is great for healthy bones. The vitamins and minerals can reduce the risk of osteoporosis and bone fracture.



Cheese is usually made from the milk of cow, and occasionally goat’s milk. The aging time of cheese is between three to thirty months. It comes in various textures, and colors. For example, fairly hard, sharp-tasting and of pale yellow or orange color. The milk used for the preparation of the Cheddar cheese is usually pasteurized. 

Eating 1.5 ounces of cheddar cheese counts as the equivalent of 1 cup of dairy and is one-third of the recommended dairy consumption per day for adults.

Dairy products, like cheddar cheese, provide you with essential nutrients, including protein, calcium, vitamin D and potassium.

Getting sufficient amounts of these nutrients helps lower your risk for such health conditions as osteoporosis, diabetes, heart disease and high blood pressure.



Parmesan cheese is considered to be amongst the most popular cheeses. This cheese is known as Parmesan or Italian cheese as it comes from the provinces of Parma, Emilia, Reggio, Modena, Bologna and Mantua in Italy. Parmesan cheese is quite hard, has a gritty texture, and is fruity and nutty.

Parmesan is healthy as it’s rich in protein and calcium. It’s good for maintaining strong and healthy teeth. “It is a good source of selenium which is an anti-oxidant meant to prevent arthritis. The presence of vitamin B12 also reduces the chances of cardiovascular disease and memory loss.”

Parmesan cheese has less fat than regular cheese. The low fat content of parmesan cheese is good for health. It makes a great snack.

I love cheese!