Delicious Parfait without the Dairy & Easy Vegan Milk Swaps
Once upon a time, consumers had little choice when it came to buying dairy free options. Now, the food market is absolutely brimming with products that cater to a wide range of food intolerances. We passionately believe that living and cooking with these intolerances doesn’t need to be tricky – once you’ve got the ‘know-how’, the ‘doing’ becomes very easy!
If you are baking and a recipe calls for cow’s milk, you can generally substitute for the same quantity of a dairy free milk. Read on for a simple breakdown of popular non-dairy milk drinks:
A good source of protein, calcium (if enriched) and magnesium. Available fresh in the Fridge department or UHT cartons on the shelves. You can also make your own using 1 part nut to 3 parts waters – simply blend in a food processor until very smooth then strain through a cheesecloth. Almond milk is naturally sweet and a little richer than other dairy free milks.
Best uses: smoothies, cereals & sweets baking.
A beautiful rich, creamy non-dairy milk expelled from the fluid and flesh of coconuts. Typically much higher in fat than other non-dairy milks, coconut milk adds body and enriches flavour in dishes. It is quite sweet and naturally has a ‘coconutty’ taste!
Best uses: curries, soups, cold desserts.
Made from oats groats and water, oat milk has a light texture and mild, slightly sweet flavour. It is typically low in fat, with trace amounts of riboflavin and vitamin E. Not gluten-free.
Best uses: substitute for low-fat cow’s milk.
Produced typically from brown rice, rice milk typically is a little lower in protein than other non-dairy milks. It has a thinner consistency than other non-dairy milks and is slightly sweet.
This is a rich, creamy milk produced from whole soy beans. Soy milk contains some iron, protein, B-vitamins and phytosterols.
Best uses: versatile in most dishes as a non-dairy milk substitute. May separate a little if directly boiled.
With vegan desserts, we would typically choose higher fat dairy alternatives with a creamy texture to emulate the dairy alternative. With vegan ice creams and mouses, silken tofu is also an excellent low-fat, high-protein ingredient to aid creaminess and texture stability.
Using these simply tricks and tips, the parfait we’ve created for you looks fancy but is actually easy-peasy! It’s simply a matter of correctly combining the ingredients and allowing them to set in the freezer. You don’t have to cut it as depicted in this picture either- it is a similar texture to a low-fat ice cream and can be simply scooped from the container. It’s extra delicious served with fresh fruit and because it’s so packed with flavour, you feel satisfied with a smaller serve.
- 300g silken tofu
- ½ cup rice malt syrup
- 2 cups coconut yoghurt – plain
- 1 tsp food grade rose water essence
- Pinch black pepper
- ¼ cup roasted macadamias, coarsely chopped
- ¼ cup roasted pistachios, coarsely chopped
- Pinch black pepper
- 200g strawberries, chopped into small pieces
- 100g dairy free dark chocolate, chopped into small ‘chips’
- Fresh mint, strawberries & rice malt syrup to garnish
Blend tofu, rice malt syrup, coconut yoghurt, rose water essence and black pepper until very smooth.
Fold in nuts, strawberries and chocolate then spread into a greased and lined pan.
Freeze overnight then remove from pan and slice with a warmed, slightly wet knife (simply place knife under warm water).
Garnish with fresh mint, strawberries and a drizzle of rice malt syrup before serving.
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