If you have ever taken on the challenge of doing a cleanse, whether it’s candida, liver, or simply a whole body cleanse, you will notice dairy being one of the big no no foods on the list of foods to avoid.
This can be a tough one to give up for most people because there are a lot of positive connections we have to dairy. Cheese is one of the ultimate comfort foods, it’s an easy way to get your kids to eat calcium rich and calorie dense foods, and it can really add to the flavour and texture of most dishes. The problem is, it comes with a high price.
Did you know we naturally start producing less lactase after the age of 2? What’s more, an estimated 75% of adults worldwide show decrease in lactase, the enzyme responsible for dairy digestion.
In most cases dairy consumption causes symptoms including abdominal bloating and cramps, flatulence, diarrhea, nausea, or even vomiting in sensitive individuals. Even if you tolerate dairy well, what we find on the grocery store shelf today is very different from the fresh unpasteurized dairy some of us experienced in our childhood.
The heating process of pasteurization kills off the enzymes and some vitamins in the milk which makes the dairy much more harder to digest and the nutrient absorption more problematic. Processed dairy can lead to excessive mucus, acne, hormonal imbalance, allergies, increased inflammatory conditions (arthritis, joint pain), digestive upsets and an overly acidic internal environment that can weaken the immune system and lead to disease. Dairy consumption in lactose intolerant individuals may be a significant cause of inflammatory bowel disease.
Perhaps the biggest misconception about dairy is that it’s the best source of calcium. If you are someone who suffers from poor digestion and absorption, especially after consuming dairy, you are not absorbing many of the nutrients present in dairy. Dairy also has an acidifying effect on the body, which means your body uses more of the minerals (ex.potassium) needed for calcium absorption to alkalize the body. Blackstrap molasses, almonds, chia, sesame seeds, chard and collard greens are all great sources of calcium.
When I do eat dairy, I always choose organic, grass fed and full fat versions of yogurt to ensure minimal processing and more nutrient absorption. If it’s available, look for goat and sheep dairy, which is far more easily digestible than cow’s dairy.
I also make ghee from butter. Slowly heating up the butter until it separates into layers enables you to remove some of the problematic milk solids, and you’re left with a healing vitamin rich fat that helps with nutrient absorption and assimilation. But for the most part I skip dairy, which requires more creativity in the kitchen but I will also enjoy clear skin, great digestion, more energy and hormonal balance.
Time to give your liver a little break but still enjoy creamy and full textures without the guilt!
Here is my list of easy dairy substitutes:
Milk ~ Coconut, Nut, or Seed Milk
Butter ~ Coconut Oil, Coconut Butter, Avocado
Cream ~ Cashew Cream, Full Fat Coconut Milk
Whip Cream ~ Coconut Whip, Cashew Cream
Sour Cream ~ Cashew or Hemp Sour Cream
Yoghurt ~ Coconut Yoghurt, almond yoghurt (available at Nature’s Fare Markets or Whole Foods)
Soft Cheese ~ Macadamia, Cashew, or Coconut Cheese (recipe below)
Parmesan Cheese ~ Nutritional Yeast by itself or ground up with a handful of Brazil nuts
Ice Cream ~ Frozen Banana, Coconut Milk, Nut Butter, Cashews, Popsicles
Here is a really awesome recipe for a liver loving dairy free ravioli! Don’t be intimidated by the fact that it’s raw. It’s really simple to make and this dish is easily enjoyed by everyone. The creamy hemp drizzle works well as a substitute for a alfredo lover, without the guilt. Macadamia nuts have a similar flavour and texture to ricotta or mascarpone cheese, one of my favourites! Nutritional yeast is a great alternative to more nuttier flavours like parmesan cheese. If you have any macadamia nut cheese left over, you can have it on crackers, veggies, wraps or sandwiches. Enjoy!
Beet Ravioli with Herb Cheese Filling and Creamy Hemp Drizzle
1 medium beet root
Creamy Hemp Drizzle
- ½ cup hemp seeds
- ½ tsp raw honey, optional
- ½ tsp dried dill
- ½ orange, juiced + 1/2 tsp zest
- ½ lemon juiced (2 Tbsp)
- ¼ tsp sea salt
- ½ tsp coconut oil, room temperature or liquid
Herb Cheese Filling
- 1 cup macadamia nuts, soaked overnight or 8-10 hrs
- 2 garlic cloves, crushed
- 2 scallions
- Handful fresh parsley, chopped (roughly 2 Tbsp)
- 1 lemon juiced (3 Tbsp) + 1 tsp zest
- 3 Tbsp nutritional yeast
- 3 Tbsp water
How to make:
First prepare creamy hemp drizzle:
In a blender, add all ingredients needed for drizzle and set aside to soak.
Secondly, prepare the Herb Cheese Filling:
Drain macadamia nuts and add to a food processor. Coarsely chop garlic and herbs and add to food processor. Add in lemon juice and zest, nutritional yeast and water. Blend until smooth. You may have to stop the blender and scrape the sides a couple of times.
Clean the beet and peel it. Use a mandoline slicer or your food processor to slice beet into paper thin slices. You can also use a high quality vegetable peeler to make your beet slices. You can use the beets raw, steam them for a couple of minutes or even roast them for 15 minutes at 350F.
Arrange the beet slices on a plate, about 5 per serving. Put 1 Tbsp of cheese filling in the middle of the beet. Layer a second slice of beet on top.
Blend the hemp drizzle until smooth. Drizzle over ravioli. Sprinkle with dry hemp seeds and fresh herbs to garnish.
Makes 2-3 servings.
Could you benefit from a cleanse? Download my free Detox 101 Guide ~ what anyone thinking about doing a cleanse ought to know. DOWNLOAD YOUR GUIDE HERE.
In this guide, I explain who should and shouldn’t do a cleanse, how to choose the right detox plan for you, and how to avoid the top sources of toxins.
Enjoy, and happy cleansing!
