Vary our nutrition is essential, the habit to the consumption of milk and dairy products since childhood, can cause problems reaction to milk.
Replace cow’s milk with milk from other animal species is not always the solution recommended by our doctor.
The lactose-free milk products are not suitable for those who are hypersensitive to milk proteins, these products do not contain lactose (the milk sugar) but the milk proteins are still present.
The plant milks used in rotation, without exclusivity for any type of milk can replace dairy products with creativity guaranteeing body the variety of nutrients it needs.
THE MILK
Talk of “substitution” is really an understatement, I would speak of “enrichment” of our creativity and of our diet, using vegetable milk, centrifuged and fruit and vegetable juices teas, tea or water.
Today on the market there are many variations of plant milk but it is almost always supplemented by other elements that make it unsuitable for cooking, to enter the milk plant in our recipes we can also prepare it at home with ease and saving, these are the recipes that I prefer:
⇒ milk plant of nuts or seed fruit
CREAM
In the market there is a ready cream plant, I prefer to prepare it at home, these are the recipes that I prefer:
⇒ glaze cashews can also replace the whipped cream
⇒ frothy cream of cashew nuts and almonds which can also replace the whipped cream
⇒ fruit cream nuts ready or prepared at home by simply adding water to soften
BUTTER
To replace butter, the distinction must not only be between animal fats and vegetable fats, but great care must be taken in the selection and use of fats that must be non-hydrogenated and vegetable oils must be “cold pressed”.
Vegetable oils, fruit and oil seeds are easily oxidized, they fear the heat that makes them lose their good characteristics, they should always be eaten fresh and raw, or added at the end of cooking.
In the kitchen of all the days of good quality oil is an excellent alternative for seasoning.
For cooking and for preparing savory or oven-baked products, extra virgin olive oil, due to its high antioxidant content, is the least susceptible to heat compared to other oils.
The addition of antioxidant spices such as cinnamon, turmeric or ginger in the dough, helps more to protect the composition of the vegetable fats used, it is also fundamental the temperature that must be as sweet as possible, and never exceed 180 ° C.
Also the doses change: keep in mind that the proportion changes 100 grams of butter correspond to 75 grams of oil.
There are other products that can be excellent substitutes of butter in the mixtures:
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- cocoa butter
- coconut oil
- Cream Soy
- fruit cream nuts (attention to the chosen cooking temperature)
- tahini (attention to the chosen cooking temperature)
- avocado
- pulp of fruit or vegetables
- aquafaba
- the gel of chia seeds and flax can replace or reduce the dose of fat chosen (attention to the chosen cooking temperature)
- tang zhong o water roux
- butter of coconut and aquafaba
- butter of nuts or seed and aquafaba (attention to the chosen cooking temperature)
- butter rice and cream nuts or seed (attention to the chosen cooking temperature)
The recipes prepared with these substitutions are not a poor and boring relative of the “traditional food” but for fresh, imaginative, tasty and appetizing.
In my “food sensivity” find all my recipes with dietary peculiarities:
⇒ soy free
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