Dairy alternatives made simple!

Last week we looked at the controversial topic of dairy and the choices we have when it comes to consuming it – ‘normal’ or organic, homogenised or unhomogenised, pasteurised or raw, skim or full fat! But what if you voluntarily choose to skip the dairy or if your body rejects the stuff?

Lactose intolerance

If you have a lactose intolerance, you may find you are OK with butter, hard cheeses and even full fat milk in some cases. The higher the fat content, the more likely you are to be able to digest it. It really is a case of trial and error though – some people can only do butter, others butter and hard cheese, and some can tolerate dairy in moderate quantities but start to have symptoms past a certain threshold. 

Other types of dairy

If you have an intolerance or allergy to cow’s dairy, it could be to do with the fat-protein structure. Without getting too technical, the chemical composition of goat’s and sheep’s milk is different to that of cow’s and they are often easier to digest. Buffalo milk is another popular but slightly less readily available alternative.

Skipping the dairy altogether

If you can’t do cow’s, goat’s or sheep’s dairy, or you simply want to steer clear of it for reasons of your own, there is a whole range of dairy-free alternatives at your disposal.

Here are the most popular dairy alternatives:
• Soy milk
• Rice milk
• Oat milk
• Almond milk
• Coconut milk

Soy is a controversial topic in itself, and one that requires a separate blog altogether! In a nutshell, some people do OK on it, others not so much. In large quantities it can have effects on the thyroid and on oestrogen receptors.

If you go for rice milk, make sure you choose one that uses brown rice. Oat milk is a bit of a divider when it comes to taste – some love it, some hate it (personally we are not fans). Almond milk is delicious but can be pricey and often contains added sugar. We recommend making your own (in fact, we have a nice easy peasy recipe coming your way next week!). As for coconut milk, it’s a great substitute in cooking and in smoothies.

The one thing you absolutely must remember, whichever non-dairy alternative you opt for, is to read the ingredients label carefully and avoid added sugars, malt, processed oils, refined salt (rock salt OK in small quantities), preservatives and any other unnecessary additives.

Stay tuned for our yummy almond milk recipe next week…

How to lose the bloat and end the war against carbs!

This week we're dishing up answers to two of our top four questions.

1. Are carbs bad for you? 

This is something we get asked a lot. The simple answer: no. The slightly more complicated truth: all carbs are not created equal.


White, starchy, refined carbs (think flour, sandwich bread, pastry, cakes and other naughty things) are not going to win you a healthy eating award – they often come with added nasties (sweeteners, preservatives, additives and the like). The carbs in whole grains, fruit and vegetables on the other hand should form a large part of a healthy diet.

Some people – such as diabetics and candida sufferers – should monitor their carb intake closely. As for the rest of us, we should ease up on the war against carbs and focus instead on choosing whole, natural foods.

2. How do I lose the bloat?

Possibly our favourite question. As someone who suffered from bloating in the past, I know just how hard it is to get rid of!


If you have been to see your GP and gone through all the routine tests (such as celiac disease), then you may need to look at it more naturopathically. The most common causes of bloating are dysbiosis (overgrowth of bad bacteria such as candida in the gut) and food intolerances. Milk and wheat are the common culprits when it comes to intolerance-related bloating but yeast and sugar can also trigger the dreaded bloat for candida sufferers.

All fellow bloatees should make sure they get on top of the bacteria levels in their gut. Sometimes a probiotic is not enough and a more potent anti-bacterial/fungal supplement may be required to kill off the bad bacteria: garlic, pau d’arco, black walnut, oregano oil, thyme oil and caprylic acid to name a few. Probiotics and prebiotics would be the next step in the equation.

Naturopathically, this is known as the ‘weed, seed and feed’ approach:
• weed: wage war on bad bacteria
• seed: plant lovely good bacteria in your tummy
• feed: nourish the good bacteria with their favourite food – prebiotics

Stay tuned for two more top questions next week!

Are you full of beans?

Last week, we looked at the health (and environmental) benefits of cutting out meat and dairy for just one day per week. The facts are pretty astonishing. 

But if you do decide to give them up and have a Meatless Monday or a meatless any-other-day, where should you get your protein from instead?

Here are some suggestions to get you started:

• Free-range, organic eggs: 
Eggs are a complete protein, meaning they contain all of the essential amino acids.

• Milk alternatives:
- Nut milks
- Soy milk

• High protein grains: 
- Amaranth
- Buckwheat
- Kamut
- Quinoa
- Seitan
- Soba noodles
- Spelt
- Whole oats
- Wild rice

• Legumes and beans: 
- Adzuki beans
- Black beans
- Broad beans
- Butter beans
- Chickpeas
- Green beans
- Kidney beans
- Lentils
Click here for a full list of beans.

• Tofu and tempeh

• Nuts and seeds

• Nut butters:
Our favourite is ABC spread.
Almonds + Brazil nuts + Cashews = complete protein

• Seed butters:
- Sunflower seed spread
- Tahini

• Green veggies:
- Asparagus
- Broccoli
- Brussels sprouts
- Kale
- Spinach
- Watercress

Next week, we’ve got some super healthy, meat-free, high protein and carbon-friendly recipes for you. Stay tuned…

Oh yes, the juices are still coming!

As you all know, our lovely Emma has snuck off to have a baby. Rest assured, it's business as usual at Urban Remedy... the juices will keep on coming!

Here's a quick dose of nutrition for you:

Fact. If everyone in the US went just one day each week without meat or cheese, the reduction in greenhouse gas emissions would be equivalent to taking 7.6 million cars off the road. That’s a whole lot of cars. Lamb, beef and pork are the worst offenders, and cheese is no better. Lentils on the other hand are a lot more climate-friendly.


Meat and dairy – delicious enjoyed in moderation – have been linked, when consumed too frequently and in super-size portions, to health concerns such as obesity, cardiovascular disease and certain types of cancer.

A few months ago, Emma told me about a movement in the States called Meatless Monday. It’s pretty catchy isn’t it? They’re a non-profit org helping to combat the environmental and health effects of our excess meat consumption.

The concept is simple: all you have to do is go without meat on Mondays. You can find meat-free, carbon-friendly and healthy protein in beans, legumes, eggs, nuts and seeds instead.

But what about the other days?

Tips for Tuesday – Sunday:

• Keep your meat intake moderate
• Opt for organic, hormone-free, locally-sourced meat and dairy options
• Up your fruit and veggie intake, considerably
• Moderate your consumption of caffeine and alcohol
• Replace sugar with natural alternatives: agave, stevia, manuka honey

Anyone for a veggie juice?



Sources: 
• Environmental Working Group (EWG): http://www.ewg.org
• Meatless Monday: http://www.meatlessmonday.com
• Institute for Integrative Nutrition