Alternative dairy products and healthy recipes using them

Dear reader, we present to you our beauty columnist Inessa Tsarkova.

Inessa is an active nutritionist, gastroenterologist, therapist, naturopath and aromatherapist, health coach, integrative medicine doctor with a holistic approach. And now he will share with us his knowledge in the field of both physical and mental health, nutrition and much more.

“People drink milk. Will you be healthy? Of course, the composition of cow’s milk and dairy products is unique. They contain many valuable proteins, fats, vitamins and microelements. However, cow’s milk is not a food specific to humans. Additionally, the composition and quality of dairy products have changed greatly in recent years. Nowadays, more and more people are looking for a substitute for cow’s milk due to health concerns or ethical reasons.

Is it possible to replace the usual dairy products and completely stop consuming them? Let’s think logically to answer these questions.

The most famous component of milk is calcium. We need it for the structure of bones, teeth and hair, normal transmission of nerve impulses and muscle function, it helps regulate blood pressure and stop bleeding, the permeability of cell membranes, the work of endocrine glands and hormones associated with it, it is also directly involved in energy production processes. Adults need to consume at least 1000 mg of calcium per day, while teenagers and older adults need even more (1200-1300 mg). In adolescents, this is associated with the consumption of large amounts of calcium for the growth of bones and other organs and systems; In the elderly, daily calcium intake increases (due to) poor absorption and consumption to restore acid-base balance. severe acidification of internal environments).

And the cow needs calcium too. But that’s why he doesn’t drink milk, he collects grass. They are plants (green grass) that contain all the necessary components for the life of a cow. And there is not only calcium, but also proteins, fats, carbohydrates, vitamins and other microelements.

Since humans are carnivores, seeds, nuts, grains, legumes and fruits (e.g. coconuts) are more suitable as sources of calcium and other essential substances. Moreover, it turned out that the amount of calcium in them is eight times more than normal cow’s milk. Plant products are not deficient in protein (most of them are found in soybeans, seeds and nuts), and the fats in them are even healthier (they contain a lot of Omega-3 fatty acids and fat-soluble vitamins), but plants have no cholesterol at all.

In addition, plant foods contain valuable dietary fiber, unlike animal products. They are necessary both for the good functioning of the gastrointestinal tract and for friendly microflora (on which our immunity also depends).

Vegetable milk has been produced by different peoples of the world for thousands of years. This is a familiar and traditional product for many people in pre-Columbian countries of America, Asia, the East and Africa (especially for people with lactose and milk protein intolerance).

coconut milk It comes from India and has the oldest history of use. From time immemorial, it has also been produced wherever coconut palms grow (in Southeast and South Asia, on the islands and coasts of the Pacific Ocean, in the northern part of South America).

soy milk originally from China. In the 14th century, they began to ferment it and prepare from it a delicious and nutritious product – tofu cheese. And in the 19th century, these products already appeared in the countries of Europe and America, where they became famous for their high nutritional value.

almond milk It has been indispensable in the Middle East for centuries. It was often used not only in cooking but also as a medicinal remedy by the people of India and North Africa.

In fact, the first mention of almond milk in English history dates back to the late 14th century. This milk has always been used during fasting and Ramadan. In the 8th century, Crovat, a special drink based on almond milk, appeared in Spanish-speaking countries. In addition to sesame seeds, cashew nuts, tiger nuts, rice and barley were also used in its preparation.

Today, the popularity of plant-based dairy products has begun to rise again. In reality, modern industry has been using a large number of chemical additives in recent years. After all, if whole food is mechanically destroyed and deprived of its protective shell (crushed, ground, crushed), then it almost instantly begins to deteriorate, undergo oxidation and become a delicacy accessible to putrefactive microbes. In addition, the natural taste of herbal milk is indescribable and its consistency is watery. To “improve” taste and organoleptic properties and extend shelf life, manufacturers often use chemical additives (preservatives, dyes, flavor enhancers, flavors, stabilizers) and products such as sugar, rapeseed oil and salt. All of these added substances have pro-inflammatory activity and cause oxidative stress in body cells. They also increase the calorie content of the final product, increasing the likelihood of gaining excess weight and developing diabetes.

You should carefully read the composition of plant milk (and other products) on the packaging and try not to use products containing harmful chemical additives. However, it is almost impossible to find plant-based milk with an extremely healthy composition on store shelves. Therefore, it is worth learning how to do it yourself.

To make nutritious and healthy plant-based alternative dairy products, you first need to prepare them correctly.

Seeds and grains need to be washed thoroughly.

Soak it in water for several hours (overnight is possible).

The next morning, drain off any unabsorbed excess water.

Leave it under the lid for a few more hours (optimally 8-10) at room temperature.

After a few hours, seeds, legumes and grains will begin to sprout. As a result of germination, the amount of valuable enzymes and vitamins in them will increase tenfold, and the amount of pro-inflammatory agents will decrease. Thus, the products you prepare from them will become even healthier and will be better absorbed.

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Simple Recipes to Make Healthy Alternative Dairy Products

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almond milk

Almonds – 100 g

Water – 0.5 l

Pink Himalayan salt – a pinch

A few dates – to taste (can be replaced with Jerusalem artichoke syrup or erythritol)

Cooking method

Wash the almonds thoroughly and soak them in water for 8 hours (overnight). Then pour boiling water and leave for 20 minutes. Peel the shells, pour water over the hazelnuts, add salt and pitted dates, mix in a blender and strain.

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Homemade yogurt made from plant milk

Almond milk (you can also use coconut milk) – 500 ml

Agar-agar – 1 teaspoon. no slides

Sourdough (e.g. “Narine”, “Evitalia”)

Cooking method

Pour the milk into a saucepan, add the agar-agar, stir with a whisk and bring to a boil. Reduce the heat to low and let it simmer for 2-3 minutes. Cool to 40°C, add the starter and mix with a whisk. Leave to ferment for 10-12 hours (in a warm place).

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Coconut yoghurt with psyllium

Coconut milk – 500 ml

Psyllium – 4–5 g

Maya

Cooking method

Heat the milk to 40 °C, remove from heat, add psyllium and

sourdough and mix with a whisk. Let it sit for 10 minutes, pour in

jar it and leave it to ferment for 10-12 hours.

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vegan cottage cheese

Pre-soaked and peeled almonds

Lemon juice (to taste)

A pinch of pink Himalayan salt

Vanilla extract (optional without it)

Jerusalem artichoke syrup or honey

Raisins (if desired)

Cooking method

Place everything in a blender and grind, adding water to the desired consistency. You can also add a capsule of vegan probiotics, cover it with film and leave it in a warm place for 5-7 hours (until a sour taste appears).

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Cashew mozzarella cheese

Ready cashew nuts – 200 g

Water – 200 g (for salt water)

Salt – 4g (+5g for brine)

Lemon juice – 10 g

Dried garlic – 1 g

Nutritional yeast deactivated – 2 g

Tapioca starch – 40 g

Agar-agar – 2 g

Cooking method

Mix all the ingredients in a blender until smooth, pour into a saucepan, put on high heat and mix vigorously with a whisk from the edges to the center. Once the cheese begins to thicken, turn the heat up to medium and begin forming the cheese into a ball with a spatula (it will take about a minute). Pour cold water into a bowl and add salt. Dip spoons in water and form cheese balls. Leave the mozzarella in the water until it cools completely. Drain the brine.

Store covered in the refrigerator for 72 hours.

These simple recipes won’t take much of your time, but they can add flavor, joy, and health!

Source: People Talk