What To Avoid Suggested Alternatives
Milk Soy Milk, Rice Milk, Almond Milk, Goats Milk, 
Sheep’s Milk. 
Yoghurt/Dairy Desserts Sugar free soy yoghurt, sheep’s yoghurt, 
goat’s yoghurt. 
Cheese Goat’s cheese, goat’s fetta, sheep’s cheese, 
soya cheese. 
Ice Cream Soya ice cream, Non-dairy gelati, fruit sorbet, 
frozen soy desserts. 
Milk Chocolate Dairy Free Chocolate, Dairy free 
carob bars. 
Ready Made Sauces Make fresh sauce using corn rice flour and 
soymilk. 
Packaged Soups Fresh soups thickened with potato or pulses 
such as lentils or soup mix. 
Butter or Spreads Olive oil, flax oil, macadamia oil, sesame oil, 
soy cream cheese, nut butters or spreads, 
avocado, tahini, hummus. 
Buttermilk/Butterfat Ghee, coconut milk/cream, copha. 
Batter (pancakes) Make with wholemeal flour, eggs, and 
soymilk. 
Crackers with Milk Solids Ryvita, Salada, rice crackers. 
Malted Chocolate Drinks Soya milk, carob, dandelion coffee, chicory. 

Tips to Dairy Free eating 

  • Read labels! 
  • Notify restaurants when you book that you have special requirements. 
  • Margarine commonly contains milk solids. A healthier alternative is olive oil, avocado, tahini, hummus and nut spreads instead of margarine or butter. 
  • Soy cheeses sometimes contain casein. Read the label! 
  • Mayonnaise and salad dressings traditionally are made without dairy products but many pre-prepared ones now do. Read the label! 

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Information sourced from Eco Haven