Saying goodbye 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 soy-based plain and flavored yogurts are available at your natural foods store. They’re cholesterol-free and lower in saturated fat that cow’s milk yogurt, so it’s even better for you than the dairy version.
Soy yogurt – and soy sour cream! – can be used in almost every recipe tat you would use dairy yogurt. They’re great in sauces and dips, baked goods and 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, let’s face it, cheese tastes really good. But it’s also loaded with cholesterol and saturated fat, and like all dairy products 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 – 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 then many varieties of non-dairy cheese on the market. Usually soy or 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 that they work well in sandwiches or recipes.
When cooking with soy cheese, you’ll find that they don’t melt as well as full-fat dairy cheese (but they’re better than non-fat 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 ricoota or cottage cheese by mashing some soft tofu with a fork and adding a little lemon juice. 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 soy 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 then there’s soy margarine available at your natural foods store.
But for most purposes, look to olive oil. Even non-vegetarians are better off stepping away from butter because of it’s 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, though, is good for you. Studies into the health benefits of olive oil have found that it can actually reduce blood cholesterol levels, this 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 ibuprofin! So use more olive oil, feel better and be healthier!
