Чем заменить молочные продукты?
На сайте Go Dairy Free, который в основном предназначен для людей, которые не употребляют молочные продукты по причинам здоровья (лактозная непереносимость), собран неплохой список рецептов для замены привычных многим молочных продуктов.
Часть вторая - Чем заменить сыр?
Coconut Cream
Such a versatile food! Allow a can of coconut milk to settle (about ½ hour). The coconut cream will rise to the top and can easily be skimmed off. Substitute equal parts coconut cream for the milk cream in recipes. This work particularly well in sauces. Of course, already prepared Coconut Cream can be purchased in stores or online.
Pureed Tofu
Blend Silken Tofu until smooth. This works as an excellent substitute for milk and cream when a thickener is needed in sauces and soups. Choose medium firm or firm varieties for a thicker “cream”. Pureed tofu can be substituted for heavy cream using a 1:1 ratio and is a much healthier, lower fat option.
Soy or Rice Milk plus Oil
Blend 2/3 cup of soy or rice milk with 1/3 cup melted dairy free margarine or oil (we like extra light olive oil for cooking). This will equal 1 cup of heavy cream for your recipes, but it will not whip.
Blend Silken Tofu until smooth. This works as an excellent substitute for milk and cream when a thickener is needed in sauces and soups. Choose soft varieties for a lighter “cream”. Pureed tofu can be substituted for light cream using a 1:1 ratio and is a much healthier, lower fat option.
Soy or Rice Milk plus Oil
Blend ¾ cup of soy or rice milk with ¼ cup of melted dairy free margarine or oil (we like extra light olive oil for cooking). This will equal 1 cup of light cream for your recipes.
Pureed Silken Tofu
Firm Silken Tofu has a wonderful sour cream consistency when blended, and can be used plain or jazzed up for a sour cream-like flavor.
Tofu Sour Cream I
Ingredients:
Directions: Combine the tofu, lemon juice, oil, salt and 1 Tablespoon of soy milk in a blender and puree until smooth. You may add soy milk 1 Tablespoon at a time until your desired consistency is reached.
Tofu Sour Cream II (Vegan, Gluten-Free)
A simple version from Chef Alex Bury
Ingredients:
Directions:
Puree in a food processor with the “S” blade until creamy smooth. Taste and add more seasonings if you need to. Refrigerate. Serve on burritos, tacos, potato pancakes, etc.
Tofu Sour Cream III (Vegan, Gluten-Free)
Submitted by Rosey
Ingredients:
Buttermilk Substitute Recipe using Silken Tofu
Equivalent: 1 cup of Buttermilk
Ingredients:
Directions: Blend all ingredients together. Let the solution stand for ten minutes before adding to your recipe.
Baseline Buttermilk Alternative
Equivalent: 1 cup of Buttermilk
Ingredients:
Directions: Add enough of the milk alternative to the juice, vinegar, or cream of tartar to make one cup. Let the solution stand for ten minutes before adding to your recipe.
Tofu-Based Buttermilk Alternative
Equivalent: 1 cup of Buttermilk
Ingredients:
Directions: Blend all ingredients together. Let the solution stand for ten minutes before adding to your recipe.
Almond Milk (Gluten-Free, Soy-Free)
Submitted by Gizmo - Homemade Almond Milk, Yum!
Ingredients:
Blend 1 ½ cups of raw almonds that have been soaked overnight in 4 cups of water. Blend with dates if you like your milk with a hint of sweetness. Strain once to remove almond granules. It can be stored safely for 3-4 days in the refrigerator.
Coconut Milk (Gluten-Free, Nut-Free, Soy-Free)
Recipe Ease: If you can find the coconuts, then this one isn't too hard.
Directions:
This easy recipe comes from the people at Manitoba Harvest, the makers of Hemp Bliss Non-Dairy Beverage.
Makes: 6-7 cups
Prep Time: 2 min
Ingredients:
Directions:
Combine the water and the Shelled Hemp Seed in a blender. You can create the desired thickness by using more or less water(from coffee creamer consistency to skim).
Blend on high for 2 -3 minutes, or until creamy and smooth.
To sweeten add: banana, dates, figs, raisins, maple syrup, honey or your favorite fruit. Blend again until smooth. You can enjoy it thick or strain it through cheese cloth.
Hemp Milk is perfect alone or with your breakfast cereal.It will keep for 3 days in the refrigerator in a sealed container. Shake well before use.
Parents: This is a very easy way to get a good source of the Omega-6 & Omega-3 Essential Fatty Acids for your children's breakfast.
Oat Milk (Nut-Free, Soy-Free, Wheat-Free)
Recipe Ease: How much time does it take to cook oatmeal?
Ingredients:
Directions: Place all ingredients in blender and process until smooth about 2-3 minutes. Refrigerate. Shake before using.
Cashew Nut Milk
Ingredients:
Directions: Place the nuts and water in a blender. Blend for 2-3 minutes or until very smooth. Strain through a very fine sieve, pushing the mixture through with a wooden spoon. Try it in both sweet and savory recipes.
Soymilk (Gluten-Free, Nut-Free)
Ingredients:
Directions: Soak the dried soybeans in 5 cups of water for 12-14 hours. Heat 5 cups of water in a large saucepan over medium heat. Drain the beans. Add one cup of the beans and 1½ cups of luke-warm water to a blender, and blend on high for 1 minute. Immediately transfer the soybean blend to your heated water in the saucepan. Repeat this process with the remaining soybeans, 1 cup at a time. As soon as you have added all of the beans to the saucepan, bring it slowly to a boil, stirring constantly. Reduce heat and simmer, stirring constantly, for 15 minutes. Be careful not to scorch the milk while cooking. Remove from heat. Strain the milk through a cheesecloth or tea towel. Press any remaining milk through with a large spoon. You may pour another 1/2 cup of water through, in order to get it all. Your soy milk is now complete, and can be sweetened and flavored if it is intended for drinking purposes.
Potato Milk Rice Milk
Sweetened Condensed Milk I
Equivalent: 1 cup
Ingredients:
Directions: Add the soy or rice milk and the sugar to a saucepan. Cook over medium-low heat, stirring constantly, until volume is reduced to 1 cup. Add a few drops of vanilla to taste, and a pinch of salt. Cool before using. May be stored in the refrigerator.
Sweetened Condensed Milk II
Equivalent: 1-14 ounce can of Sweetened Condensed Milk
Ingredients:
Directions: Combine all ingredients in a saucepan, and bring to a boil. Reduce heat and cook until thick, about 15 to 20 minutes. Cool before using. May be stored in the refrigerator.
Sweetened Condensed Milk III
Equivalent: 1 cup of Sweetened Condensed Milk
Ingredients:
Directions: Place the tofu and honey in a blender and process until very smooth. Cool before using, and store in the refrigerator.
Растительные масла / Cooking Oils
This can take some experimentation, but oil can be utilized for butter, even in baking. Obviously oil will work great anywhere butter is called for in sautéing or roasting. However, in baking much less oil is typically required, as it will yield a somewhat “oily” product if you use a 1:1 ratio. As a fat equivalent, they say that 7/8 cup vegetable oil equals 1 cup of butter. One of our staff baked cookie bars using ½ cup of extra light olive oil rather than the 1 cup of butter the recipe called for. The results were slightly more dense, but gobbled up quickly and with many smiles. If a recipe specifically calls for melted butter, then you can replace it with the equivalent amount of oil.
Фруктовое пюре / Fruit Purees for Baking
Blend up that apple pulp or a handful of prunes and you have an excellent, healthy butter substitute for baking sweets and quick breads. In fact, pureed bananas, pineapple, and pears also give an excellent “fat” consistency to recipes with an added jolt of health and flavor. We have a few tips to help maximize your results:
Dried fruit puree
Homemade Corn Buttery Spread
Ingredients:
Directions: Cook the cornmeal and water in a saucepan over medium-low heat, stirring frequently, until it becomes “mushy”. Combine with remaining ingredients in a blender, and process until smooth.
Margarine or Vegetable Shortening
Most non-dairy margarines and vegetable shortenings work well in baking, cooking, and/or as spreads. Several non-hydrogenated brands are listed within our product lists, such as Earth Balance / Smart Balance.
While margarine can be substituted one for one with butter, it is most often noted that you may reduce the amount of vegetable shortening by up to ¼ cup for every 1 cup of butter that a recipe calls for. However, I have successfully used as little as ½ the amount called for on many occassions.
Часть вторая - Чем заменить сыр?
Coconut Cream
Such a versatile food! Allow a can of coconut milk to settle (about ½ hour). The coconut cream will rise to the top and can easily be skimmed off. Substitute equal parts coconut cream for the milk cream in recipes. This work particularly well in sauces. Of course, already prepared Coconut Cream can be purchased in stores or online.
Pureed Tofu
Blend Silken Tofu until smooth. This works as an excellent substitute for milk and cream when a thickener is needed in sauces and soups. Choose medium firm or firm varieties for a thicker “cream”. Pureed tofu can be substituted for heavy cream using a 1:1 ratio and is a much healthier, lower fat option.
Soy or Rice Milk plus Oil
Blend 2/3 cup of soy or rice milk with 1/3 cup melted dairy free margarine or oil (we like extra light olive oil for cooking). This will equal 1 cup of heavy cream for your recipes, but it will not whip.
- Сливки / Cream - Light ( 2 items )
Blend Silken Tofu until smooth. This works as an excellent substitute for milk and cream when a thickener is needed in sauces and soups. Choose soft varieties for a lighter “cream”. Pureed tofu can be substituted for light cream using a 1:1 ratio and is a much healthier, lower fat option.
Soy or Rice Milk plus Oil
Blend ¾ cup of soy or rice milk with ¼ cup of melted dairy free margarine or oil (we like extra light olive oil for cooking). This will equal 1 cup of light cream for your recipes.
Pureed Silken Tofu
Firm Silken Tofu has a wonderful sour cream consistency when blended, and can be used plain or jazzed up for a sour cream-like flavor.
Tofu Sour Cream I
Ingredients:
- 1-8 ounce package Silken Tofu
- 3 Tablespoons Lemon Juice (may substitute 1 ½ Tablespoons Vinegar)
- 2 Tablespoons Olive Oil or Vegetable Oil
- 1 ½ teaspons Maple Syrup, Honey, or Sugar
- 1/8 teaspoon sea salt
- 1 Tablespoon Unsweetened or Plain Soy Milk, plus additional for consistency
Directions: Combine the tofu, lemon juice, oil, salt and 1 Tablespoon of soy milk in a blender and puree until smooth. You may add soy milk 1 Tablespoon at a time until your desired consistency is reached.
Tofu Sour Cream II (Vegan, Gluten-Free)
A simple version from Chef Alex Bury
Ingredients:
- 2 boxes Mori-Nu silken tofu
- 1/2 cup safflower oil
- 2 Tb cider vinegar
- ½ cup lemon juice
- 1 tsp sugar
- 1 Tb salt
- ½ tsp white pepper
Directions:
Puree in a food processor with the “S” blade until creamy smooth. Taste and add more seasonings if you need to. Refrigerate. Serve on burritos, tacos, potato pancakes, etc.
Tofu Sour Cream III (Vegan, Gluten-Free)
Submitted by Rosey
Ingredients:
- 10 1/2 ounces firm silken tofu
- 1 tablespoon oil
- 2 teaspoons lemon juice
- 2 teaspoons apple cider vinegar
- 1 teaspoon sweetener
- 1/2 teaspoon salt
Buttermilk Substitute Recipe using Silken Tofu
Equivalent: 1 cup of Buttermilk
Ingredients:
- ¼ cup Silken Tofu
- ½ cup plus 3 Tablespoons of Water
- 1 Tablespoon Lemon Juice or Vinegar
- Pinch of Salt
Directions: Blend all ingredients together. Let the solution stand for ten minutes before adding to your recipe.
Baseline Buttermilk Alternative
Equivalent: 1 cup of Buttermilk
Ingredients:
- 2 to 3 teaspoons Lemon juice, Apple Cider Vinegar, or Cream of Tartar
- Plain or Unsweetened Milk Alternative (soy, rice, oat, etc.)
Directions: Add enough of the milk alternative to the juice, vinegar, or cream of tartar to make one cup. Let the solution stand for ten minutes before adding to your recipe.
Tofu-Based Buttermilk Alternative
Equivalent: 1 cup of Buttermilk
Ingredients:
- ¼ cup Silken Tofu
- ½ cup plus 3 Tablespoons of Water
- 1 Tablespoon Lemon Juice or Vinegar
- Pinch of Salt
Directions: Blend all ingredients together. Let the solution stand for ten minutes before adding to your recipe.
Almond Milk (Gluten-Free, Soy-Free)
Submitted by Gizmo - Homemade Almond Milk, Yum!
Ingredients:
- 1 1/2 cups of raw almonds, soaked in water overnight
- 4 cups of filtered or spring water
- 3-5 dates / raisins / sweetener /+vanilla (optional)
Blend 1 ½ cups of raw almonds that have been soaked overnight in 4 cups of water. Blend with dates if you like your milk with a hint of sweetness. Strain once to remove almond granules. It can be stored safely for 3-4 days in the refrigerator.
Coconut Milk (Gluten-Free, Nut-Free, Soy-Free)
Recipe Ease: If you can find the coconuts, then this one isn't too hard.
Directions:
- Combine equal parts boiling water and chopped coconut, allow to sit for one hour, then strain through cheesecloth or a tea towel. Discard coconut pulp.
- OR Bring to a boil one cup dried coconut plus one cup water, cool, mix in a blender at high speed, then strain to desired consistency.
- OR Combine one part powdered coconut cream plus four parts hot water.
This easy recipe comes from the people at Manitoba Harvest, the makers of Hemp Bliss Non-Dairy Beverage.
Makes: 6-7 cups
Prep Time: 2 min
Ingredients:
- 1 cup Shelled Hemp Seed
- 5-6 cups Water
Directions:
Combine the water and the Shelled Hemp Seed in a blender. You can create the desired thickness by using more or less water(from coffee creamer consistency to skim).
Blend on high for 2 -3 minutes, or until creamy and smooth.
To sweeten add: banana, dates, figs, raisins, maple syrup, honey or your favorite fruit. Blend again until smooth. You can enjoy it thick or strain it through cheese cloth.
Hemp Milk is perfect alone or with your breakfast cereal.It will keep for 3 days in the refrigerator in a sealed container. Shake well before use.
Parents: This is a very easy way to get a good source of the Omega-6 & Omega-3 Essential Fatty Acids for your children's breakfast.
Oat Milk (Nut-Free, Soy-Free, Wheat-Free)
Recipe Ease: How much time does it take to cook oatmeal?
Ingredients:
- 4 cups (cold) Water
- 1 ripe Banana
- 2 cups cooked Oatmeal
- pinch of Salt (optional)
- 1 teaspoon Vanilla Extract (optional)
- Sweetener to taste (optional)
Directions: Place all ingredients in blender and process until smooth about 2-3 minutes. Refrigerate. Shake before using.
Cashew Nut Milk
Ingredients:
- 5 ounces Raw Cashew Nuts
- 2 cups Water
Directions: Place the nuts and water in a blender. Blend for 2-3 minutes or until very smooth. Strain through a very fine sieve, pushing the mixture through with a wooden spoon. Try it in both sweet and savory recipes.
Soymilk (Gluten-Free, Nut-Free)
Ingredients:
- 1 cup Dried Soybeans
- Water
- ½ cup Sugar or Sweetener (optional)
- 1 ½ teaspoon Vanilla or Almond Extract (optional)
Directions: Soak the dried soybeans in 5 cups of water for 12-14 hours. Heat 5 cups of water in a large saucepan over medium heat. Drain the beans. Add one cup of the beans and 1½ cups of luke-warm water to a blender, and blend on high for 1 minute. Immediately transfer the soybean blend to your heated water in the saucepan. Repeat this process with the remaining soybeans, 1 cup at a time. As soon as you have added all of the beans to the saucepan, bring it slowly to a boil, stirring constantly. Reduce heat and simmer, stirring constantly, for 15 minutes. Be careful not to scorch the milk while cooking. Remove from heat. Strain the milk through a cheesecloth or tea towel. Press any remaining milk through with a large spoon. You may pour another 1/2 cup of water through, in order to get it all. Your soy milk is now complete, and can be sweetened and flavored if it is intended for drinking purposes.
Potato Milk Rice Milk
Sweetened Condensed Milk I
Equivalent: 1 cup
Ingredients:
- 3 cups Soy or Rice Milk
- ½ cup White Sugar (try evaporated cane sugar for more nutrients)
- Vanilla Extract
- Salt
Directions: Add the soy or rice milk and the sugar to a saucepan. Cook over medium-low heat, stirring constantly, until volume is reduced to 1 cup. Add a few drops of vanilla to taste, and a pinch of salt. Cool before using. May be stored in the refrigerator.
Sweetened Condensed Milk II
Equivalent: 1-14 ounce can of Sweetened Condensed Milk
Ingredients:
- ¾ cup White Sugar (try evaporated cane sugar for more nutrients)
- ½ cup Water
- 1 cup plus 2 Tablespoons of Soy Milk Powder
Directions: Combine all ingredients in a saucepan, and bring to a boil. Reduce heat and cook until thick, about 15 to 20 minutes. Cool before using. May be stored in the refrigerator.
Sweetened Condensed Milk III
Equivalent: 1 cup of Sweetened Condensed Milk
Ingredients:
- ¾ cup Silken Tofu
- ¼ cup Syrup
Directions: Place the tofu and honey in a blender and process until very smooth. Cool before using, and store in the refrigerator.
Растительные масла / Cooking Oils
This can take some experimentation, but oil can be utilized for butter, even in baking. Obviously oil will work great anywhere butter is called for in sautéing or roasting. However, in baking much less oil is typically required, as it will yield a somewhat “oily” product if you use a 1:1 ratio. As a fat equivalent, they say that 7/8 cup vegetable oil equals 1 cup of butter. One of our staff baked cookie bars using ½ cup of extra light olive oil rather than the 1 cup of butter the recipe called for. The results were slightly more dense, but gobbled up quickly and with many smiles. If a recipe specifically calls for melted butter, then you can replace it with the equivalent amount of oil.
Фруктовое пюре / Fruit Purees for Baking
Blend up that apple pulp or a handful of prunes and you have an excellent, healthy butter substitute for baking sweets and quick breads. In fact, pureed bananas, pineapple, and pears also give an excellent “fat” consistency to recipes with an added jolt of health and flavor. We have a few tips to help maximize your results:
- Because the fruit will add more sweetness than butter, reduce the sugar in your recipes a touch.
- Think of the flavor of your recipe to judge which fruit flavor will work best. For example, prune puree works particularly well in chocolate desserts, such as brownies; and pineapple can add a tropical flair to most quick breads.
- Use ½ cup of pureed fruit in place of one cup of butter. You may need to add a tablespoon or two of vegetable shortening or oil back into the recipe to achieve the best results.
- If you don’t have fresh fruit on hand, drained applesauce, strained baby food fruit, or a puree of water with any dried fruit (apples, apricots, peaches, etc.) will work in a pinch. See our Prune Puree recipe below for dried fruit help. Or, try a mixture of ½ cup applesauce and ½ cup vegetable oil as an excellent replacement for butter in cakes and quick breads.
- You may choose to use a straight blender puree, or get a little fancy with one of the recipes below.
Dried fruit puree
Homemade Corn Buttery Spread
Ingredients:
- ¼ cup Yellow Cornmeal
- 1 cup Water
- ¼ cup Soy, Rice, or Oat Milk
- 2 teaspoons Lemon Juice
- 1 teaspoon Sea Salt
- 2 Tablespoons Unsweetened Flaked Coconut (check the bulk foods for an inexpensive option)
Directions: Cook the cornmeal and water in a saucepan over medium-low heat, stirring frequently, until it becomes “mushy”. Combine with remaining ingredients in a blender, and process until smooth.
Margarine or Vegetable Shortening
Most non-dairy margarines and vegetable shortenings work well in baking, cooking, and/or as spreads. Several non-hydrogenated brands are listed within our product lists, such as Earth Balance / Smart Balance.
While margarine can be substituted one for one with butter, it is most often noted that you may reduce the amount of vegetable shortening by up to ¼ cup for every 1 cup of butter that a recipe calls for. However, I have successfully used as little as ½ the amount called for on many occassions.