The 3 best dairy-free cooking ingredients

If you're lactose-intolerant, moving to a non-dairy diet doesn't have to be frustrating, Find relief with this roundup of tasty dairy-free ingredients.

Got dairy? Many Canadians don't. In a recent double-blind study of adult Canadians, 16 per cent reported they were lactose intolerant. With allergy awareness and vegan diets becoming more popular, more and more Canadians are opting for dairy-free foods as part of their daily diets. Thankfully, dairy-free needn't mean flavour-free. Stock up on these three ingredients for delicious dairy-free cooking.

Sweet and creamy, coconut milk is gaining popularity in dairy-free cooking recipes. The liquid, which is derived from the grated meat of brown coconuts, comes in different fat concentrations and is usually found in cans.

Try coconut milk to thicken soups, especially those that need a slightly sweet flavour. It can also replace milk when you bake muffins, breads, pancakes, and other sweets, as well replace cream in coffee and tea. Just bear in mind that coconut milk is fatty, so it may emulsify if not stirred thoroughly into a hot liquid.

Contrary to popular belief, not all margarine contains dairy products. In fact, soya margarine and buttery spreads containing soya are popular butter substitutes for dairy-free baking and cooking.

Try soya margarine to top toast, spread on bread, or brush on biscuits. It can also replace butter in baking (usually soya margarine can be used in a one-to-one ratio, but check the label of your margarine to confirm that's the case.) Use it to add buttery flavour and texture to stir-fries, meat, and cooked vegetables.

Think you can't survive without cheese? Fear not. Nutritional yeast, a nutty, B-12-packed ingredient is here. Nutritional yeast is growing in popularity as an ingredient that can bring flavour in place of cheese in baking and cooking.

Try nutritional yeast to bring a cheesy flavour and colour to creamy, roux-based sauces, or sprinkle it on popcorn in place of butter or Parmesan cheese. It can also serve as an all-purpose condiment where you're aiming for an umami flavour.

If you've decided to cook dairy-free, be adventurous. This could be the start of a brand-new culinary adventure. Try light cuisines such as Vietnamese and Japanese. Experiment with new ingredients and recipes. Learn from allergic, gluten-free, and vegan cooks, and remember, though it may take a while to find the staples and substitutes that work for you, dairy-free and delicious can go together.