Plant Happy Dairy Switch Sheet
Be plant happy without eating dairy. Here is how:
Leave the milk to baby cows
Say “don’t need you now” to:
Replace it with:
Where to use it best? Tips
Dairy milk
Almond, oat, rice, coconut, soy milk (no added
sugar)
Oat, coconut or soy cream; mashed potato;
cashew cream; pureed chickpeas (humus)
Nutritional yeast (you can find it in health food
stores)
Coconut, soy or potato starch based cheese
alternatives (find them in health food stores);
smoked or flavoured tofu
Full fat coconut milk
Oat milk to make hot chocolate; all milks for
cereals, baking, creamy sauces or your mash
In creamy sauces or mashed potatoes
Creams used in cooking
Parmesan cheese
Hard cheese
Whipped cream for sweet
goodies
Butter
Avocado, basil/tomato etc. pesto, vegetablebased pate (find in health food stores);
mustard; silken tofu to make spreads
On pasta, pizza or cooked/roasted
vegetables
On pasta, pizza, vegetables or in a sandwich
Leave the tin in the fridge overnight, scoop
up the cream only and whip it as if it was the
usual whipping cream
To spread on bread; for dips, salad dressings,
on pasta or burgers
Cashew cream
Are you a real lover of creamy sauces? Try to use cashew cream instead!
Ingredients to make ½ - ¾ cup of cream: ½ cup of raw cashews, ¼ cup of water, salt
Boil cashews for about 10 minutes in a little bit of water until they are soft. When cooled, mix them with ¼-1/2 cup of
water and salt and process in a food processor until you get a smooth cream. You can add more water if you need
more liquid consistency.
Mozzarella – cashew cream
Can’t imagine Friday evening without a cheesy pizza? Let’s make your own from brown pitta bread and switch the
cheese for Mozzarella-cashew cream instead. You’re gonna love it!
Ingredients to make ½ - ¾ cup of cream: ½ cup of raw cashews, ¼ cup of water, ½ tsp of salt, 1 small clove of garlic, 1
tbsp. of lemon juice, ¼ tsp of onion powder, 1 tbsp. of corn or potato starch
Boil cashews for about 10 minutes in a little bit of water until they are soft. When cooled, mix cashews with ¼-1/2 cup
of water and the rest of ingredients and process in a food processor until you get a smooth cream. You can add more
water if you need more liquid consistency. Add as a topping for your pizza only for the last 2 minutes of baking.
Faux Parmesan
Do you feel a meal wouldn’t be complete without Parmesan? Then keep this faux parmesan ready to go!
Ingredients: 1 cup of ground almonds, ½ cup of nutritional yeast, 1-2 tsp of onion or garlic powder
Mix all the ingredients together in a big jar and store in the fridge for up to a week. Use on a salad, in soups, stews,
pasta or over a baked potato.
You can start slowly and gradually decrease the amount of dairy you eat. Plant milks and creamers are usually the
easiest to get used to, cheeses are the more challenging ones. But where there is a will & determination, there is
success! I know you can do it just the right way for you.
www.planthappygirl.com
Company Reg.No. 577805
Director: Lenka Govender