Saying Good-bye to Yogurt and Cheese

Yogurt is yummy. Yogurt is healthy. Yogurt is, of course, a dairy product. Because of the active culturing agents in yogurt, it’s easier to digest than other types of dairy, but all of the other reasons for giving up this cow’s milk product still apply. Fortunately, delicious plain and flavored yogurts are available at your natural foods store. They’re cholesterol-free and lower in saturated fat than cow’s milk yogurt, so it’s even better for you than the dairy version.

Vegan yogurt and sour cream can be used in almost every recipe that would require the use of dairy yogurt. They’re great in sauces, dips, and baked foods and can be topped with granola for a quick breakfast. The downside is that they don’t work well in hot foods, because they tend to separate when heated.

But what about cheese? Most new vegetarians lean on cheese rather heavily. It provides protein and, honestly, cheese tastes really good. But it’s also loaded with cholesterol and saturated fat, and like all dairy products cheese is difficult to digest. If you’re ovo-lacto but trying to watch your fat intake, you’ve probably tried low- or non-fat cheeses, and found them lacking in flavor—they taste awful, don’t melt well, and have the texture of a plastic chew toy.

Even if you’re not vegan, you should try many varieties of nondairy cheese on the market. Usually nut based, they come in many of the same styles as dairy cheese, like cheddar, mozzarella, jack, or cream cheese. They aren’t usually as tasty as the real thing, but they’re a close enough approximation, and they work well in sandwiches or recipes.


When cooking with vegan cheese, you’ll find that it doesn’t melt as well as full-fat dairy cheese (but they’re better than nonfat cheese), even though they’re fairly high in fat. Some separate a bit when melted, although the oils can be blotted with a paper towel before serving. For Italian dishes like lasagna and manicotti, you can make your own substitute for ricotta or cottage cheese, and if you’re going the soy-free route, this can be a bit tough to find. Fortunately, some creativity and research may help. For that cheesy, dry Parmesan taste, try sprinkling some nutritional yeast on spaghetti, casseroles, popcorn, or potatoes; it has a savory taste much like cheese, and it’s good for you!

As with milk substitutes, there are many different brands and styles on the market, so, if you don’t like the first alternative cheese you try, experiment with a few others until you find one that you like. Remember that most cheese replacements work better as ingredients in recipes and sandwiches than eaten on their own. But there are so many healthy snacks that you can munch on, you don’t need to eat straight cheese, anyway.

Who’s Got the Butter?

That vegetable-based margarine in your grocer’s cold case isn’t dairy-free. It’s made with casein, a milk protein, and probably has other animal products in it, too. If you’re ovo-lacto, you may not care too much, but if you’re vegan, there’s special margarine available at your natural foods store.

For most purposes, look to olive oil. Even nonvegetarians are better off stepping away from butter because of its high cholesterol and steering clear of margarine because of the trans fats. Margarine, made from vegetable oil, is semi-solid because of the way it’s produced; the molecular composition of the fats are altered to create trans fatty acids, making them solid enough to spread on bread or form into sticks for commercial sale. While many people long assumed that margarine was healthier than butter because of its low cholesterol and vegetable origins, scientists now know that trans fats are even more dangerous than the saturated fat of butter and can lead to clogged arteries and heart disease.


 Olive oil is good for you. Studies into the health benefits of olive oil have found that it can actually reduce blood cholesterol levels, thus lowering the risk of coronary heart disease. In one study, the subjects’ risks of fatal heart attacks were cut 50 percent in two to four years when they started eating the so-called Mediterranean diet—a diet which, interestingly, prescribes increased consumption of fruits, vegetables, and whole grains, limited animal foods, and the use of olive oil as the main source of dietary fat.

In addition, a 2006 study at the Monell Chemical Senses Center in Philadelphia found that olive oil has anti-inflammatory qualities. The active ingredient in olives and olive oil has a similar effect on the body as aspirin and ibuprofen! So use more olive oil, feel better, and be healthier!