also lower the good, protective cholesterol known as HDL, which decreases heart disease risk. Saturated fats actually raise your good cholesterol (HDL), which is a good thing. Another good thing about these butters is that they are cholesterol-free.
3. Cheese
Full disclosure here: I am not a big fan of vegan cheese. I honestly find them bland in taste. The one brand I have tried so far is soy and gluten-free. I have tried cheddar and mozzarella. While they are cholesterol-free, they do contain about 10% of the recommended daily amount of sodium (approximately 230-240 mg per 1/4 cup serving).
Since I have high blood pressure, I have to be on the lookout for hidden “salt bombs” (foods that are unexpectedly high in sodium). Surprisingly, this is actually higher than what is found in the same amount of regular cheddar or mozzarella cheese (but lower than feta). In addition, some vegan cheeses can be highly processed with chemical names that can be hard to pronounce.
So imagine my pleasant surprise when I recently discovered nutritional yeast! It is vegan, gluten-free and loaded with B vitamins, including B12, thiamine, niacin, riboflavin, and folate. It has no cholesterol and almost no sodium (only 10 mg per tablespoon). Nutritional yeast can add umami (read: savory or meaty) flavor. Umami is one of the five taste profiles (sweet, salty, bitter, and sour) so having a vegan replacement option is more than ideal. It can be added to a variety of foods, such as sauces, popcorn, pizza, and baked potatoes, just to name a few. I am so excited to add this ingredient to my repertoire and further explore what I can do with it!
4. Yogurt
Greek yogurt gets an honorable mention here because it has more protein and less sugar than regular yogurt. Traditional Greek yogurt is made with goat’s milk, whereas the American version is made with cow’s milk, placing it squarely in the vegetarian category. I use it in my “Handful” Smoothie. I call it that because I literally add a handful of spinach, a handful of frozen fruits (berries, pineapple, mango, etc.), and a handful of frozen riced cauliflower (which adds fiber and makes you feel full without affecting the taste), along with other ingredients, including flaxseed and plant-based protein powder. It is a creamy, refreshing, nutrient-filled smoothie, perfect after a workout or as a meal replacement. However, I recently found a recipe for a vegan alternative and made some yogurt myself. Raw cashews, lemon juice, and apple cider vinegar in a blender, and voila! Instant vegan yogurt! It was so easy I was inspired to make my own recipe which you can find here.
If you are just starting on your vegan journey or are looking for new dairy alternatives give some of these a try!
Here is my “Handful” Smoothie recipe, and If you make any of the dishes mentioned in this blog be sure to post on IG and tag me @physicianinthekitchen
Dr. Monique May is a board-certified and licensed family physician with over twenty years of clinical experience. Also known as the “Physician in the Kitchen™”, she is known for her delicious food and cooking skills, and has recently launched a local meal home delivery service in the Charlotte area.