I can’t believe it’s already Month 3 of my Dairy-Free 3-Book Journey! I admit that I haven’t finished my Month 2 goal – to complete the remaining 39 recipes on my Book #2 list – but I have made successful headway, and am not disappointed. Plus, the process got me thinking … so many people profess to me that going dairy free is too hard, too expensive or requires lots of specialty foods. But, in my books I tend to keep it simple, and I argue that people merely need to shift some of the foods that they purchase. It’s a “new normal” that’s equally delicious! To help, I’ve created a Printable Dairy-Free Shopping List (straight from my own kitchen) that will allow you to make HUNDREDS of recipes, including at least 95% of the recipes in my books.
The Dairy-Free Shopping List: Quick Notes
Allergies / Special Diets: Of course, if you are allergic or intolerant to any of these foods, or they aren’t suitable for your diet needs, cross them off your list! You should still be able to make countless recipes. But, I have already made this Dairy-Free Shopping List gluten-free optional, and it is inclusive for vegan diets, too. It is also paleo-friendly, you will just want to nix the legumes and some of the flours, opting for buckwheat, coconut and tapioca flours instead.
Proteins: Most of the foods in my Dairy-Free Shopping List have some protein, and many, such as the nuts and whole grains, are considered good sources of that vital nutrient. For vegans, organic tofu and tempeh can be valueable to add to the mix. Vegetarians can expand that with eggs (If you confuse eggs for dairy, you aren’t alone. See this post: Are Eggs Dairy?). Omnivores can go a step further with their protein, adding meat and fish. Note that I’ve included the meats and fish in this Dairy-Free Shopping List that offer the most versatility and nutritional bang for your buck.
DIY: I only list nuts, not nut flours, and oats, not oat flours, as I usually just grind my own in a spice grinder (or food processor) as I need them. They are very soft and take just a minute to grind.
The Dairy-Free Shopping List: Printable
Direct Link to the PDF Printable: The Dairy-Free Shopping List for Making Hundreds of Recipes
The Dairy-Free Shopping List: Food Brands I Use
Much of the food we purchase is fresh, or we buy generic store brands or pre-packed bulk. However, for recipe testing for my books, these are brands that I’m currently using and loving:
- Dairy-Free Milk Beverage – I always pick unsweetened for its versatility (it can be used in savories, for baking, or desired sweeteners can be added to taste), and right now I have Silk Unsweetened Almond Milk Beverage and Cashew Milk Beverage in my refrigerator! For nut allergies where you are not allergic to coconut, I recommend the Coconut Milk Beverage.
- Spices and Extracts – You should see my growing collection of Simply Organic and Frontier Coop spices and extracts. Love this brand – quality, freshness and competitive prices with some herbs and spices available in bulk quantities.
- Buttery Spread – MELT Organic is vegan, gluten-free, soy-free, and the most spreadable option out there. It tastes great, and is even free of pea protein for my legume averse friends.
- General Pantry – For flours, starches, grains, and nutritional yeast, I like the value, quality and easy availability of Bob’s Red Mill.
- Oils – I’ve just transitioned to trialing Ellyndale Oils, so far, they’re fabulous! I’m still testing out coconut oils though, in search of my holy grail.
- Maple Syrup – NOW Foods is my new favorite; it isn’t overly sugary, but is perfectly smooth, rich and versatile. Not a bad price either! As a side note, NOW’s organic popcorn is also tops.
- Superfoods – I use this term loosely, but for those raw items, like good cashews and chia seeds, and pure splurges, like coconut sugar and cacao butter, Navitas Naturals has been my go-to.
- Coconut Milk – Since I require coconut milk with a nice, thick, rich cream, I’ve come to rely on So Delicious Culinary Coconut Milk. It’s in little aseptic packages, but is equivalent to very high quality canned coconut milk.
- Condiments – I’m a huge fan of Organicville for ketchup, mustard, miso and more.
- Protein Powder – When I want a “pure” protein powder with nothing added, I reach for Growing Naturals Pea Protein or Sprout Living Protein Powders. For more of a “complete” protein powder with flavors and other tasty, healthy additions, I pick up Vega One Protein Powders.
- Canned Fish – Wild Planet for sardines and anchovies, and Pure Alaska Salmon for salmon, naturally. For both, I buy the bone-in, for added calcium and nutrition.
- Cereal – For recipe testing, I stick with Erewhon brand since at last check, they had a dairy-free facility. They also offer a gluten-free, vegan crispy brown rice cereal.
Dairy-Free 3-Book Journey: Month 3 Goal
On my next 3-Book Journey Post (roughly just 30 days from today!), I hope to share that I’ve completed 20 new recipes for book #2! I’m really confident that I’ll reach this goal. I also plan to get started on editing some of the informational portions and continuing dairy-free research on allergies and nutritional topics.
Dairy-Free 3-Book Journey: Eat it All Up!
In addition to my monthly posts on this journey, with recipes and informational posts like this Dairy-Free Food List, you can follow more of my project and several others on Twitter, via the hashtags #Inspired and#LoveMySilk. This series was made possible by Silk, and I’m every so grateful for their dairy-free support! Here are the prior posts, just in case you missed them:
Month 2: Update on Recipes + Mini Maple French Toast Casseroles Recipe
Month 1: The Journey Launch + Easy Cheesy Broccoli “Nachos” Recipe
This conversation is sponsored by Silk. The opinions and text are all mine. For dairy-free milk beverage and yogurt coupons, recipes and much more, sign up for the Silk Newsletter.
Searching, reading, endless nights. For me to succumb to my own selfish preferences is going to be my biggest upheaval. I go back to the fast quick dinners with no attention to labels. I have three boys and the one in the middle is allergic to dairy. I’d be quite happy to sit there eating brown rice and chicken. I’m trying…but really …After reading this im embarrassed. Well my boys and i are all going on a journey of love and respect for first of all my son and their brother and second food. Food is the enemy! I’m going to set and plan our goals and record lapses. Be more positive about how we approach these complexities and share our goals trials and tribulations. Our budget is limited but thankfully to people like you with such beautiful advice. Im hoping to set my goals. I’m going to empty out the fridge and make it safe for him. With non dairy eaters do you find it is better to eat small meals five times a day rather than three hearty meals. The fridge should be in categories bottom half of food triangle/bottom of fridge, middle part of food triangle middle of fridge and top of triangle at the top. Morning Noon Afternoon eating. Thanks so much!
I’m so happy that I can help and your attitude is so refreshing! I personally prefer smaller meals, but I think each person is different. If your son’s symptoms are digestive, a doctor or dietitian might suggest trying smaller meals to see if they are easier on his stomach. That said, a lot of people who are non-dairy feel more satisfies with three full meals. Either way, I like to keep snacks on hand at all times because hunger can be the enemy! Best wishes to you and your boys.
I shared this post with a group of dairy free people on FB. It is a 21 day dairy free challenge group. There are people who are dairy free all the time and people new to this way of eating. You may get a lot of people asking questions, or sending you some posts. Thanks for the info. Great resource.
Thank you Seron!
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What an amazing resource! Sharing now!
This is such a great resource, Alisa! I follow a very much dairy free diet and find that as long as you’re willing to be open minded and try a few new things in the kitchen, it’s not difficult at all. I think one of the things people typically do when they transition is think about all the things they won’t be able to have any more, but if you ask me, there are SO many more things that you CAN have!
Exactly! I couldn’t agree with you more Angela. I always tell people to focus on the “cans” not the “can’ts” 🙂
My hubby recently went dairy free, so you BASICALLY just saved my whole life! This is such a great resource! Thank you!
Glad I can help Taylor!
A thorough list for anyone to have on hand. Well done!
Great! It’s really not hard at all to shop!
You’re an “old” pro though Rebecca – I receive countless emails from people starting out who struggle with it so much! But yes, once you get the hang of it, easy peasy!
LOVE this list! Thank you for being such a valuable resource! Since going dairy-free, I’ve learned that the specific brands definitely do make a difference, so I appreciate you listing them.
Thank you Marlynn! That is so wonderful to hear 🙂
This is an awesome shopping list Alisa, perfect for those who are transitioning!
Thank you Michelle!
This is great, and I love that the recipes have vegan alternatives. The French Toast Casserole sounds amazing!
I think it is 🙂 Thanks Katherine!
Alisa, this is an incredibly valuable resource. I am sharing with my family who have allergies.
Thank you Kristen!
this is an incredibly useful resource, thank you – mine is printing now! 🙂
Thanks Kristina! Glad you like 🙂
I love the details on the specific brands you prefer!
I figure it helps to tell people which brands I’m testing the recipes with, too! Helps for consistent results 🙂
Oh my goodness, what a great resource this listing is! Thank you, Alisa! For those who are gluten free and dairy free, this printable list will be such a help, and for folks like me who struggle with dairy free at times, this list will be great inspiration and might just allow us to be able to stay dairy free!
Thanks so much Shirley – I hope it will be a big help!