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What to Eat When You Say No to Dairy

If you think you have to drink milk and eat dairy to keep your bones healthy, think again. Most humans around the world cannot easily digest cow milk. Don’t worry. Plants contain lots of the bone-strengthening calcium. Did you know that calcium is better extracted plant, and they also come with a variety of other healthy nutrients which you need.

Cereal with milk alternative

Milk is linked to different cancers and also obesity & acne. Luckily we can look toward plant for alternatives. Many plant-based and vegan products are made so you can easily replace dairy products. In this way, you will get rid of cow’s milk’s redundant hormones and lactose. Saying no to cows milk will give you many new options. Rice-, oat-, soy-, almond- and even cashew or coconut milk are the new products for you cereal.

Eliminating dairy from your diet can seem daunting to many. Cheese, yogurt and creme fraiche are regular products in many people’s daily diet. It may seem unmanageable to have to change one’s diet to completely exclude them. But it is becoming easier and easier to find products made from plants that can act as direct alternatives to cow’s milk. There are also a lot of recipes if you are ready to experiment in the kitchen. Homemade plant-based milk alternatives, vegan cheese and even new types of dressings are easily made by yourself.

You can also try replacing the cheese on the bread with delicious nut spreads. For e energetic breakfast you can make a thick smoothie, which you can top with muesli and eat with a spoon. This will be healthy and plant-based alternative to the classic breakfast yogurt.

Where to get Calcium

Should you still worry about your calcium intake? Good calcium sources could be from spinach, kale, asparagus, nuts, beans, tofu, sesame seeds (tahini), oranges, broccoli and celery – and many other fruits and vegetables. Actually. The calcium content in many of these vegetables, nuts & seeds are much higher than it is in dairy products. Your body knows how to use the mineral better when it comes directly from plants.

A little consumer tip: While the expiry date on cow’s milk only counts for a few days in the fridge, an unopened plant milk can often last for several months at room temperature. No more late trips to the supermarket when you realise you forgot to buy milk for breakfast – you can have plant milk as a colonial commodity.


https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-4632.2009.04002.x

https://www.goldjournal.net/article/S0090-4295(00)00974-2/fulltext