Dairy products like milk, cheese, butter, ghee, curd etc often constitute a large part of our diet due to its health benefits. It is observed that Vegans and many people in general fear consumption of milk and milk based products due to its proposed contamination, lactose allergy or intolerance, religious and sentimental beliefs.
Here are some plant based dairy alternatives to protein.
Milk:
Milk has a number of health benefits and is used freely amongst many food preparations. It is rich in protein, calcium and carbs. Alternatives like Oat Milk, Soy Milk, Almond Milk, Rice Milk, Flax-seed Milk, Coconut Milk, Cashew Milk etc are consumed. Some of them contain added sugar, but they contain the same nutrients as dairy milk along with added calcium and vitamins with lower fat content.
Yoghurt:
Yoghurt can be made at home by Soy, Nuts, Tofu and Coconut milk along with probiotic or live/good bacteria by the fermentation process and providing the same creaminess and thickness. It is used in a meal, salad and accompaniment to a variety of dishes.
Butter:
Butter is made in many homes by churning cream. It is slightly higher in calories due to the fat content. Alternatives to milk based butter used frequently include peanut cutter, almond butter, cashew butter, coconut, sunflower seeds butter, cocoa butter etc.
Cheese:
Cheese is made by fermenting milk with bacteria culture and acids along with salts, which curdles the milk and is then shaped and stored. It is high in sodium content. Replacements like soft tofu, soy based cream cheese, etc. Though Plant based cheese are available they have more ingredients than dairy cheese and are more processed. They contain more fats and salts with lesser protein.
Cream:
Cream is the layer of fat which accumulates on top of milk when cooled. It is used in a variety of ways, such as fresh, whipped, light and heavy cream. They are used in preparation of desserts, preparation of gravies in curries, marinating in dishes and for desserts. Alternatives like coconut cream, coconut milk, soy, nuts etc can be used.
All of these substitutes work efficiently towards fulfilling our dietary needs without compromising on any nutritional demand.