Must-Have Dairy-Free Cooking Ingredients

Your must-have dairy-free cooking ingredients!

Giving up dairy is a challenge because we all love the creamy texture it brings to our meals. In this episode, Elizabeth will share her favorite substitutions that will make whipping up delicious healthy food a breeze. Once you get used to eating in this new and healthier way, it'll be just as easy as it gets!

Nuts: Cashews, Almonds & Nut Butter

  • Nuts are used a lot in dairy-free cooking. Make sure you soak your nuts which allows enzymes, lactobacilli, and other helpful organisms to break down and neutralize a large portion of phytic acid in grains.

Seeds: Hemp seeds, Sunflower seeds

  • If you're allergic to nuts, an alternative is seeds. Hemps seeds, sunflower seeds, and even sesame seeds are great in dairy-free cooking.

Beans: Chickpeas, Cannellini Beans

  • Beans can be used for soups, stews, and sauces after being pureed which are guaranteed nut-free and dairy-free. They are all potent sources of soluble fiber and adding them to your soups, salads, and sauces will make sure you have a lot of soluble fiber in your daily diet!


  • Cauliflower is high in vitamin C and full of other vitamins that our bodies need and crave like thiamine, riboflavin, niacin, pantothenic acid, folic acid, omega-3's, and vitamin K. It is healthy, delicious, and yields many benefits.


  • Coconut has healthy fats like lauric acid, caprylic acid, and capric acid, which contain antifungal, antibacterial, antiviral prosperities to boost the immune system.

Avocado in place of Mayo

  • Avocados are a rich in potassium, B vitamins, fiber as well as antioxidants aside from being super creamy.


  • Ghee is actually clarified butter with many of the milk fats, sugar and lactose removed. Use ghee in place of your butter for people who want to go dairy-free!

Nutritional Yeast

  • Nutritional yeast can enhance the flavor of any salad dressing, pasta sauce or soup recipe that calls for cheese. And best of all, it doesn't go moldy.


  • For those who consume soy, tofu would be the best alternative ingredient which contains valuable nutrients and enzymes that can help protect the body against disease.
Featuring: Elizabeth Rider
Audio Languages: English
Subtitles: English