Kick The Dairy Habit To The Curb – 13 Great Alternatives To Cow Products

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Written by: Drew Canole

People all over the world are choosing to keep dairy products out of their grocery carts. Whether it be for health (or the lack of), diet recommendations by a healthcare professional or mentor, concerns about the GMOs, antibiotics and pesticides in milk, or simply because your friends are doing it, removing dairy from one’s diet can have numerous health benefits for many, including:

  • Clearer skin
  • Allergy relief
  • Better digestion
  • Weight loss
  • Stronger bones
  • Avoidance of harmful side effects of rBGH (hormones added to american milk), antibiotics and pesticides that are given to cows and end up in your milk products


Ready to take the plunge? Remember, drastic lifestyle changes don’t happen overnight. Start by replacing one thing in your kitchen at a time. Swap dairy milk for almond milk. The next week try making your own homemade dairy-free sour cream. Keep going at a pace that works for you and is REALISTIC and SUSTAINABLE. And always keep in mind that any step forward is a step in the right direction.

Worried about building strong bones without cow’s milk? Click here to read about Dairy’s Great Calcium Myth.

Here are a few of the best dairy-free alternatives for you to try:



New Picture (1)Cashew Milk – Full of vitamin K, which is important for strong bones. Also contains magnesium, iron and a little protein. This is a creamy and rich alternative to dairy.

Coconut Milk – Contains copper and vitamin C, which both contribute to skin health and elasticity. It also has lots of phosphorus for building strong bones. Rich in other nutrients like iron, magnesium,  selenium, potassium and fiber.

Hemp Milk – A tasty alternative to cow’s milk, it contains omega-3 and omega-6 fatty acids, all 10 essential amino acids, protein, calcium and multiple vitamins and minerals. Has anti-inflammatory agents and is good for circulation.

Almond Milk – Great low-calorie alternative to dairy. No cholesterol or saturated fat. High in healthy fats (omegas) and vitamin E for glowing skin. Find a great homemade recipe here.



Coconut Butter – Tastes good enough to make you think it must be bad for you! Quite the opposite, coconut butter is actually healthy! Rich in lauric acid for a strong immune system, essential amino acids, calcium and magnesium. Also packed with healthy fats that keep your appetite in check while supporting good brain health and weight management.

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Coconut Oil – Healthy, packed with nutrients and delicious. You can spread this on your toast and use it in any type of cooking or baking as a butter substitute.

Sour Cream


Cashew Sour Cream – Although this tastes a bit differently than traditional sour cream, I think you’ll find it quite appealing. You can make this yourself at home with just a few simple ingredients. Click here for a good recipe from Whole Foods.

Homemade Dairy Free Sour Cream – The following is a recipe you can make with pine nuts and sunflower seeds!

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Homemade Dairy Free Sour Cream
  • 1 cup water
  • ½ cup pine nuts
  • ½ cup shelled sunflower seeds
  • 1-2 teaspoons sea salt (Celtic or Himalayan)
  • 1-2 teaspoons onion powder
  • ⅓ cup fresh squeezed lemon juice
  • 1 small garlic clove (may also use garlic powder)
  1. Soak pine nuts and sunflower seeds for a few hours to soften (optional). Then mix all the ingredients together in a blender or food processor until you get a creamy, fine blend. You can leave out the onion and garlic if you are using the sour cream for a sweet dish.



New Picture (4)Nutritional Yeast – This is a gluten-free, inactive yeast that is quite unlike the yeast you would use to make bread rise. Comes in powder form and can be sprinkled over anything to add a nutty, cheesy flavor. Contains significant amounts of vitamin B-12, protein, fiber and folic acid.

Almond Cheese – Almonds are also a great brain food! They have been linked to higher intellectual levels and are a must for growing children. The two most vital brain nutrients found in almonds are riboflavin and L-carnitine, which play a role in building neural pathways. Other studies show that almonds may contribute to the overall health and functionality of the nervous system. Almond cheese is a tasty alternative to dairy-cheese and some people might not even notice a difference in flavor!



Coconut Yogurt – Coconut is a natural anti-inflammatory, contains antibiotic and antiviral properties and is also a great antioxidant. Good for thyroid support and also digestion. Click here to learn how to make your own delicious coconut vanilla yogurt from Young And Raw.

Coconut Kefir and Water Kefir – Kefir is a unique fermented drink that is similar to yogurt. It is said to be one of the most probiotic rich foods on the planet. It is often used to help conditions like leaky gut, inflammatory bowel disease, lactose intolerance and candida. Kefir is kind of like the superman version of yogurt… boasting three times the amount of probiotics that yogurt has. This is because it is fermented with 10-20 different types of bacteria and yeast, while yogurt uses only a handful.  Probiotics are vital to keep our gut bacteria balanced and our whole being healthy.

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Almond Milk Yogurt – We’ve already discussed some of the benefits of almond milk. It can also be made into a delicious yogurt!

Are you dairy free? Have some great recipes you’d like to share with us? Please don’t hesitate to comment below!

For a more detailed list and review of different dairy-free products, please see Go Dairy Free’s Dairy Alternative Reviews.


Drew Canole

Drew Canole

CEO at
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole

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