Vegans Explore Dairy Guide

DAIRY GUIDE VEGAN ALTERNATIVES

Q4 2023

VEGANS EXPLORE: DAIRY GUIDE

FOUNDER & GENERAL MANAGER Sean Russell

CONTENTS

WEBSITE

03

Dairy Guide for Vegans

04

Cheese Slices

04

Cheese Spreads

05

Shredded Cheese

05

Parmesan Cheese

06

Sour Cream

06

Feta Cheese

07

Cream Cheese

08

Vegan Dairy Recipe Books

10

Milk

11

Make Your Own Nut Milk

12

Coffee Creamer

14

Butter

16

Ice Cream

17

Make Your Own Ice Cream

18

Yogurt

19

Additional Resources

VegansExplore.com

EMAIL contact@soflovegans.com

ADDRESS Vegans Explore 300 SW 1st Ave, #155 Fort Lauderdale, FL 33301 Since 2017, Vegans Explore has served as the authority on what’s hot in the Vegan community. Our Digests are designed to spotlight a variety of plant-based option and resources available to address some of the hot topics in the Vegan community. This includes finding alternatives to dairy, meat, household items, and other lifestyle categories.

Sean Russell Publisher/Editor & Chief

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INTERVIEWS

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Dairy Guide for Vegans by Sean Russell

When it comes to adopting a Vegan lifestyle, one of the biggest challenges is ditching dairy. There are a number of different reasons for this including culture, programming, and the fact that it is actually addictive.

Cheese Causes Cravings • According to 2015 study by Mount Sinai Hospital, cheese contains a slow burning protein called casein, that has a drug-like molecule called casomorphin that releases dopamine in the brain similar to an opiate.

• The brain blisses out when you eat cheese.

• Cheese is abundant in tryptophan, which boosts serotonin levels.

• According to a study of 500 people, foods high in fat including cheese, promoted more addictive eating habits.

Dairy’s Impacts Your Health • Research funded by the National Cancer Institute, the National Institutes of Health, and the World Cancer Research Fund, found that women who consumed 1/4 to 1/3 cup of cow’s milk per day had a 30% increased chance for breast cancer.

• High intakes of dairy products including whole and low-fat milk increase the risk for prostate cancer, according to a meta-analysis that looked at 32 studies.

• Lactose intolerance is common, affecting about 95 percent of Asian Americans, 74 percent of Native Americans, 70 percent of African Americans, 53 percent of Mexican Americans, and 15 percent of Caucasians.

• According to an analysis published in the British Medical Journal, most studies fail to show any link between dairy intake and broken bones, or fractures.

Benefits of Plant-based Alternatives • One slice a cheddar cheese has the same amount of protein as an ounce of peanuts.

• One ounce of cheddar also has the same amount of calcium as a salad of spinach, beans, and chia seeds.

This guide is designed to support you by providing different options ranging from plant-based brands you can purchase in the supermarket, cookbooks, and recipes you can make at home. Each quarter we will update the guide with new rankings, articles, recipes, and other content.

Continue reading to see why you should consider switching from cow’s milk to a plant-based alternative.

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CHEESE SLICES Click the thumbnail to visit the brand website

Coconuts, Soy

2. Daiya

Coconuts, Tapioca

3. Parmela Creamery

4. 365 Whole Foods

5. Violife

6. Follow Your Heart

1. Field Roast Chao

Coconuts, Tapioca

Coconuts, Corn, Potatoes

Cashews

Coconut, Potato, Corn

CHEESE SPREADS Click the thumbnail to visit the brand website

1. Miyoko’s

2. Kite Hill

3. Misha’s Kind Foods

4. Boursin Dairy-Free

5. Follow Your Heart

6. Treeline

Cashews

Coconuts

Almonds

Coconut, Potato, Corn

Cashews

Cashews

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SHREDDED CHEESE Click the thumbnail to visit the brand website

1. Violife

2. So Delicious

3. Follow Your Heart

4. Daiya

5. Field Roast Chao

6. Parmela Creamery

Coconuts

Coconuts

Coconuts, Tapioca

Coconuts, Soy

Coconut, Potato, Corn

Cashews

PARMESAN CHEESE Click the thumbnail to visit the brand website

Potatoes, Peas

Sunflower, Walnuts, Hemp

2. Parma!

3. Follow Your Heart

4. Violife

5. Vlendedful

6. Parmacheeza

1. Go Veggie

Coconuts

Almonds

Coconut, Potato, Corn

Cashews

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SOUR CREAM Click the thumbnail to visit the brand website

1. Violife

2. Forager Project

3. Follow Your Heart

4. Kite Hill

5. Tofutti

6. Wayfare

Coconuts

Cashews

Almonds

Coconut, Potato, Corn

Soy

Butter Beans

FETA CHEESE Click the thumbnail to visit the brand website

1. Violife

2. Follow Your Heart Coconut, Potato, Corn

Coconuts, Tapioca

4. Trader Joe’s

5. Big Mountain

6. Peaceful Rebel

Coconuts

Coconuts, Almonds, Soy

Fava Beans

3. Daiya

Soy, Coconuts

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CREAM CHEESE Click the thumbnail to visit the brand website

Almonds

2. Daiya

Coconuts, Tapioca

3. Follow Your Heart

4. Nature’s Fynd

5. Miyoko’s

6. Treeline

7. Oatly

8. Spero Foods Sunflowers

Almonds, Cashews, Coconut, Soy

10. Violife

11. Tofutti

12. Wild Creamery

1. Kite Hill

Fungi, Coconuts

Oats

Coconuts

Cashews

Soy

Coconut, Potato, Corn

Cashews

9. So Delicious

Coconuts, Cashews

RECIPES

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VEGAN DAIRY RECIPE BOOKS Click the thumbnail to visit see the book information

The Vegan Dairy Cookbook Marleen Visser

Super Easy Vegan Cheese

The Oat Milk Cookbook Kim Lutz

The Vegan Dairy

Artisan Vegan Cheese Miyoko Schinner

Janice Buckingham

Catherine Atkinson

Incredible Vegan Ice Cream Deena Jalal

One-Hour Dairy-Free Cheese Claudia Lucero

Vegan Dairy Emelie Holm

The Vegan Scoop Wheeler de Torro

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MILK Click the thumbnail to vote for your favorites

Oats

Almonds, Soy, Oats, Cashews

2. Silk

3. Almond Breeze

4. Califia Farms

5. Ripple

6. Good Karma

7. So Delicious

8. Milkadamia

1. Oatly

Almonds

Coconuts

10. Planet Oat Oats

Oats

Almonds

Flax Seeds

9. Not Milk

Macadamias

Sunflowers, Peas

11. Pacific Foods

12. Chobani

Almond, Coconut, Hazelnut

Coconuts

RECIPES

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MAKE YOUR OWN NUT MILK by Sean Russell Looking for a natural solution to plantbased milk alternatives? Here is a simple recipe to make your own nut milk at home.

Six Steps 1

Submerge nuts of your choice in water for 6-8 hours overnight.

2

Drain the nuts of water and rinse them out.

3

Add the nuts to a blender with 4 cups of fresh, filtered water.

4

Blend the nuts and water for 60-90 seconds on high speed.

5

Place your nut bag or clean towel and strain into a bowl, using your hands to extract all of the milk.

Pro-Tip Save the pulp to make crackers, nut flour, or smoothies if desired.

Materials Click thumbnails to purchase

Oyster Pro 1200 $89.99

The Almond Cow $245

Batter Bowl $19.95

Milk Bottles $89.99

Vitamix E310 $349.95

Nut Milk Bag $6.99

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COFFEE CREAMER Click the thumbnail to visit the brand website

1. So Delicious

2. Sown

3. Elmhurst

4. Califia Farms

5. Ripple Foods

6. Oatly

7. Chobani

8. Natural Bliss

9. Almond Breeze

10. Planet Oat

11. Nutpods

12. Silk

Coconuts

Almonds

Coconuts

Oat

Oats

Oats

Oats

Almonds, Coconuts

Oats, Almonds

Oats

Almonds

Almonds, Soy, Oats, Cashews

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BUTTER Click the thumbnail to visit the brand website

1. Miyoko’s

2. Melt Organics

3. Milkadamia

4. WayFare Foods

5. ForA Foods

6. Violife

Cashews

Butter Beans

7. Om Sweet Home

Coconuts

Coconuts

Macadamias

Coconuts

Coconuts

Coconuts, Cashews

8. Wildbrine

9. Country Crock

10. Smart Balance

11. Earth Balance

12. Kiki Milk

Oil Blends

Oil Blends

Oil Blends

Oats, Coconuts, Pumpkin Seeds

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ICE CREAM Click the thumbnail to visit the brand website

Oats

Almonds, Cashews, Coconut, Soy

2. So Delicious

3. Nada Moo!

4. Planet Oat

5. Jenni’s

6. Ben & Jerry’s

1. Oatly

Coconuts

Oat

Coconuts, Cashews

7. Daiya

8. Hagen Dazs Coconuts

Almonds, Coconuts

10. Jd’s Vegan

11. Wicked Kitchen

12. Mauna Loa

Coconuts, Tapioca

Coconuts

Coconuts

Oat, Sunflower, Almond

9. Breyers

Macadamia

RECIPES

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MAKE YOUR OWN ICE CREAM by Sean Russell Looking for a natural solution to plantbased milk alternatives? Here is a simple recipe to make your own nut milk at home.

Five Steps 1

Combine frozen fruits and dates into a blender

2

Add milk until it reaches the halfway mark of the fruits

3

Add water until the liquid reaches the top of the fruits

4

Pour in a tbsp of vanilla extract

5

Blend for one minute or until you hear a consistent blend without constant chopping of the frozen fruit and enjoy

Ingredients Frozen ripe bananas Frozen Fruits of your choice Sliced Pitted Dates Vanilla Extract Almond Milk Filtered Water Recommended Topping: Mulberry Berries

Materials Click thumbnails to purchase

Vitamix E310 $349.95

Mulberry Berries $11.49

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YOGURT Click the thumbnail to visit the brand website

Almonds

2. Silk

Almonds, Soy, Oats, Cashews

3. Forager Project

4. Siggi’s

5. 365 Whole Foods

6. So Delicious

7. Cocoyo

8. Oatly

9. Harmless Harvest

10. Lavva

11. Wayfare

1. Kite Hill

Coconuts, Peas, Macadamia

Coconuts

Coconuts, Pili Nuts, Plantains

Coconuts, Tapioca

Oats

Butter Beans

Cashews

Coconuts, Soy

Coconuts

12. Coyo

Coconuts, Soy

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ADDITIONAL RESOURCES Looking to take an even deeper dive into the world of dairy alternatives?

Checkout these amazing resources by clicking the thumbnails below.

SWITCH4GOOD Looking for a natural solution to plantbased milk alternatives? Here is a simple recipe to make your own nut milk at home.

PCRM Looking for a natural solution to plantbased milk alternatives? Here is a simple recipe to make your own nut milk at home.

THE CHEESE TRAP New York Times bestselling author Dr. Neal Barnard reveals the shocking truth about cheese-the dangerous addiction that is harming your health-and presents a radical program to lose weight and feel great.