Non-Dairy Recipe Roundup

Finding non-dairy products can be frustrating, but nowadays it is much easier to find healthy substitutes. For example, many grocery stores now carry almond or coconut-based products, such as yogurt, milk, cheese and more.

If you are sensitive to dairy and choose not to eat it because it upsets your stomach, it is important to make sure you are still getting a good source of calcium. There are  foods that are rich in calcium, including almonds, beans, broccoli, chia seeds, collard greens, kale, poppy seeds, rice milk and soy milk. Most of the recipes below contain one or more of these ingredients to ensure you are eating a healthy amount of calcium.

Going dairy-free can be difficult, especially if you love dairy, but it is possible. The following are some recipe options to try. Check out our Food category for more recipe options that you might be able to alter and enjoy without dairy.

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Photo Credit: A Healthier Michigan

dairy free recipes

Ingredients

  • 1 cup packed chopped kale of choice
  • 1 cup packed baby spinach
  • 1 cup no sugar added 100% apple juice
  • 1 cup frozen chopped mango
  • 8 oz. of favorite seltzer or club soda, split in half

Healthy Green Soda Recipe

Instructions
1. Combine kale, spinach and apple juice and blend first to avoid chunky leaves.
2. Add mango and blend until smooth. Will make about 16 oz. total smoothie.
3. Pour 8 oz. of smoothie into cup and add 4 oz. of favorite seltzer or club soda. Gently stir. Enjoy immediately.
4. Will make two 12 oz. servings.


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dairy free recipes

Ingredients

Raspberry and Cherry Jam

  • 1 cup frozen or fresh raspberries
  • 1 cup frozen or fresh cherries, pitted
  • 2 tsp. coconut oil
  • 1 Tbsp. chia seeds
  • 2 Tbsp. honey or maple syrup

Overnight Oats

  • 1 cup oats
  • 2 Tbsp. chia seeds
  • ¾ cup almond milk (or a different non-dairy milk)
  • 1 Tbsp. honey

Overnight Oats with Raspberry and Cherry Chia Jam

Instructions
1. To make the jam, heat raspberries, cherries and coconut oil in saucepan on medium heat. Stir until the fruit is mush and the juices are coming out, in about 4-5 minutes. Then add honey and chia seeds. Stir for about 5-10 minutes until it is the jam consistency you prefer. Cool down before storing in a container in the refrigerator.
2. For the overnight oats, combine the oats, chia seeds, almond milk (or a different non-dairy milk) and honey. Stir thoroughly. Place in refrigerator for 6-8 hours.
3. Before eating, layer the overnight oats with the raspberry and cherry jam in a mason jar or preferred serving bowl. Garnish with raspberries, cherries, dried cherries or whatever other toppings you desire. Enjoy!

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Ingredients

Part One

  • 2-3 skinless boneless chicken breasts
  • 14 oz. can chicken broth
  • 1 medium onion, chopped
  • 1 jalapeno pepper, minced
  • 3 cloves garlic, crushed or minced
  • 1 tbsp. cumin
  • 2 tsp. paprika
  • 2 tsp. chili powder
  • ½ tsp. cayenne pepper
  • 1 tsp. salt
  • ½ tsp. pepper

Part Two

  • 2 cans of white beans
  • 1 can of chickpeas
  • 1 can of corn or 1 cob of corn kernels
  • 4 oz. can of diced green chilis

Healthier Slow Cooker White Chicken Chili

Instructions
Part One:
1. Trim two skinless boneless chicken breasts.
2. Chop onion and jalapeno.
3. Mix everything but the beans, chickpeas, corn and green chilis in a slow cooker.
4. Add the chicken, onion, jalapeno, chicken broth and spices to slow cooker.
5. Cook for 2 hours on high.
Part Two:
1. Remove the chicken from the slow cooker and shred/cut, then return chicken to the slow cooker.
2. Add the green chilis and the beans (with liquid), chickpeas and corn.
3. Mix well and cook on high for two more hours.
4. Serve and enjoy!

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Ingredients

  • 1 pound chicken breasts, cut into bite sized pieces
  • 1/2 cup honey
  • 3 Tbsp. reduced sodium soy sauce
  • 1 inch fresh ginger root, grated
  • 2 Tbsp. lime juice
  • 2 tsp. sesame oil
  • 1 tsp. rice wine vinegar
  • 4 garlic cloves, smashed
  • 1 medium yellow onion, diced
  • 1 head of broccoli (or one small frozen bag)
  • 1 Tbsp. Cornstarch
  • 1 Tbsp. Water
  • Salt & pepper to taste

Crockpot Honey Ginger Chicken with Broccoli Recipe

Instructions
1. Spray crock pot or use a crock pot liner.
2. Put everything in the crock pot except for the cornstarch and water and stir.
3. Cook on low for 6-8 hours or high for 4-6 hours.
4. 30 minutes before serving, add in broccoli. Mix the water and cornstarch together. Pour into the crock pot and stir. Cook for about 20-30 more minutes so it thickens.
5. Serve warm. Enjoy!

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Ingredients

  • 5 Tbsp. olive oil (divided)
  • 1 pound Italian turkey sausage, casings removed (omit for vegetarian)
  • 1 small butternut squash, cut into 1/2- inch cubes
  • 3 small leeks, halved and thinly sliced
  • 1 tsp. salt
  • 1 tsp. pepper
  • 1 bunch kale
  • 1 loaf stale whole-wheat bread, cut into 1/2-inch cubes
  • 1 egg
  • 2 cups chicken broth (substitute vegetable broth for vegetarian)

Kale and Butternut Squash Stuffing

Instructions
1. Preheat oven to 350 degrees and grease two small or one large casserole dish with cooking spray.
2. In a large pot, warm 1 tablespoon olive oil over medium heat. Add sausage, if using. Cook until browned, breaking up meat with a wooden spoon.
3. Add butternut squash, leeks, salt, and pepper. Cook until leeks are soft, stirring occasionally. Add kale, cover, and cook 4 to 5 minutes or until wilted.
4. Add bread and remaining 3 tablespoons olive oil, and toss to distribute oil. Whisk egg and chicken broth together in a separate bowl, and then add to pot. Toss bread mixture around to coat and cook for about a minute, until liquid is absorbed.
5. Add stuffing to prepared casserole dish(es) and bake for 40 minutes or until lightly browned. Serve warm. Enjoy!


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Ingredients

  • Frozen over ripe bananas

Optional toppings: 

  • Dark chocolate chips
  • Peanut butter chips
  • Cut up strawberries
  • Mini marshmallows
  • Caramel drizzle
  • Favorite cereal
  • Favorite nut of choice
  • Or other favorite toppings

Banana Swirl Ice Cream

Instructions
1. Peel over ripe bananas and place in freezer.
2. Once frozen, use blender or food processor and blend frozen banana until smooth
3. Serve immediately. Enjoy!


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