Dairy Alternatives

Author(s): Rupa Shah
Publisher: Circle Health
Catalog link: https://jainqq.org/explore/007734/1

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DAIRY
ALTERNATIV E S
circle health
DR RUPA SHAH

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circle | health

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circleOhealth
Dr Rupa Shah, Director, founded circleOhealth in December 2014. Her vision is to inspire all towards a whole foods and a plant based diet. She created circleOhealth to achieve this very vision.
circleOhealth is a complete resource
platform to empower you to pursue a holistic lifestyle by yourself. As a resource, though still in its infant stage, the website features amazing recipes that will keep you engaged with us for a long time. Also, we will be updating it with new recipes regularly, along with tips and a calender of upcoming events.
tips and a calender oth
So stay inspired to adopt a disease free lifestyle and stay healthy.

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Dr Rupa Shah
Dr Rupa A Shah is the Founder and Director of circleOhealth (Circle Of Health) that has been established in December 2014. She is an MBBS based in Mumbai and has been healing patients for the past 30+ years. She has also studied 'Lifestyle Medicine from the Harvard Medical School, Boston, USA.
In Her Own Words: In around 2009, I learned about whole foods & plant based diet and witnessed a few cases of diabetes being totally reversed after going on this diet. As a Jain myself, I am vegetarian by birth and I did enjoy dairy and all dairy products. I was inspired to give it up for 30 days to see what happened. To my surprise, I found myself feeling very light. All my aches and pains that I had experienced all these years in my body disappeared. At the time, I had been suffering from migraine headaches for 18 years, which often ended with vomiting. No more attacks of hyperacidity. All these symptoms disappeared totally. I lost some weight as well. Mentally, I felt very calm, peaceful and very clear in my thinking. And all this was in just 30 days! I was overwhelmed with these results!
Soon, I started extensive research about whole foods & plant based lifestyle and dairy. Through my research, I learnt that dairy is linked with many lifestyle diseases like type 2 diabetes, obesity, hypertension, high cholesterol, heart diseases, blood pressure, allergies etc.
Since the last 7 years, I have successfully enabled my patients to reverse many such diseases with wfpd and through personal counselling. The results have been very impressive.
Disclaimer: Do not be discouraged if the recipe quantities made by you, vary with the actual quantities in this book. The results are not absolute, and quantities and methods are bound to differ from person-to-person.
Editor: Nandita Kapadia

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content
1.
An Introduction
Nuts & Seeds Milk Coconut Milk Sol Kadhi Fruit Milkshakes Almond Milk Cashew Milk Indian Chai
3.
Grains Milk Raw Rice Milk Alternative Rice Milk
4. a.
Legume Based Milk Peanut Milk Soy Milk
Non-Dairy Butters Peanut Butter Almond Butter
Non-Dairy Curds Peanut Curd Peanut-Rice Curd Peanut-R
urt Butter Milk
ooo Noooo
Desserts Rice-Coconut Payasam (Kheer) Shrikhand Piyush (A Maharashtrian Drink) Coconut Milk Dessert
Oo oo
Cheese & Paneer Tofu Cashew Cheese
9. Kitchen Replacement Chart 10. 10 Steps For Turning To Plant Based Diet

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An Introduction
OING DAIRY FREE FOR HEALTH
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India has a tradition of consuming milk that goes back to 2000 BC. Milk is very much part of our daily cooking, during festivities, and is also offered as prasadam to deities in temples. There are many references of milk and milk products in the epic narratives of Ramayana, the Mahabharata and other sacred texts of India. History apart, consuming dairy milk and its various derivatives like curds, buttermilk, cheese etc has been ingrained in our everyday life and culture.
Benefits Of WFPD As part of healthy living, research has proved that one can expect to reverse lifestyle related diseases like: * Obesity
Diabetes High Blood Pressure Heart Diseases Asthma
High Cholestrol * Autoimmune Disorders like rheumatoid arthritis and more. Therefore, when we choose to give
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Going 100% dairy free vegetarian or on Whole Foods & Plant Based Diet (WFPD) though a relatively new concept in India, is steadily increasing in scope in the recent 4-5 years. It is very difficult to eliminate dairy from the diets of vegetarians, particularly Indians. However, over the years, dairy quality is deteriorating, as is the overall health of people.

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An Introduction
up dairy, it calls for a major change in our lifestyle and eating habits and requires determination on the part of an individual to get going without any dairy products.
replacement products to get started. This booklet will provide the right information to enable you to integrate these non-dairy options easily in your daily living.
Wishing you all a healthy life!
We find many vegetarian restaurants with a board saying 'Pure Veg', but all restaurants use dairy products in abundance, because in India, dairy is not considered non-veg (most believe that no animal is killed in the process of obtaining milk).
Milk derivatives like butter, curd, cheese, ghee, cream, mava, condensed milk etc are the usual dairy products we use in our daily life. Eliminating dairy is the first step towards better health, though it may not be easy for all. Also, there are amazing, yet easy-to-make wfpd recipes that you can make by yourself, as a beginner.
About This Book
The most common sources of dairy
hea n
milk are cows and and buffalos. However, when we use plant based milk, we have more than 12 milk varieties that can be made effortlessly at home and used to replace dairy in Indian cooking.
Making non-dairy milk options are comparatively more economically viable, tasty and nutritious at the same time.
It is crucial to learn about nondairy milk and various other dairy

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Nuts & Seeds Milks
UTS & SEEDS MILKS
COCONUT MILK Coconut milk is easy to make and very tasty. It is used in many recipes including sweets and dairy free milkshakes. Freshly prepared coconut milk is far better than canned or tetra packed coconut milk.
Ingredients
Freshly Shredded Coconut (1 Cup) Warm Drinking Water (2 Cups)
Method
Take 1 cup shredded coconut and 3/4 cup of warm water. Blend for 2 minutes. Strain the thick coconut milk. This is the 1st extract. Keep this separate in a glass bottle. Add the coconut in the blender, add 3/4 cup water and blend for 2 minutes. Strain this mixture. This is the 2nd extract, which is slightly thinner than the first one. Repeat the process one more time, taking /2 cup water. The 3rd extract will be much thinner. The coconut milk is now ready for use.
Uses: Many sweet dishes, coconut curries, milk shakes, ice creams etc.
Nutritional Benefits Coconut milk helps prevent heart disease, contains anti-inflammatory and anti-microbial properties, and promotes weight maintenance. While coconut water is a natural
No. of Servings: 2 Cups Preparation Time: 10 minutes Cooking Time: Not Required Fridge Life: 12 Hrs to 3 Days

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Nuts & Seeds Milks
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isotonic beverage filled with electrolytes, coconut meat is an excellent source of medium chain fatty acids, protein, fibres, vitamins and minerals.
Coconut milk in Indian market There are many local companies manufacturing coconut milk that are available in stores across major cities in India. They can be used for cooking purposes with no added sugar or colour. You can purchase coconut milk and use in the following dishes:
Curries
Stews / Soups
Drinks (Cocktails & Mocktails) Pina Colada
Cakes
Confectionery / Candies
Cookies
Desserts / Ice Cream
QUICK TIPS • Coconut, though generally considered a nut or an oilseed, is a drupe. For the sake of convenience, we have featured coconut milk under the Nut category.
⚫ Fridge Life: If you store longer than 12 hours, a fat layer comes up on the top and water separates. This can be kept for 3 days.
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Nuts & Seeds Milks
Sample Recipes Using Coconut Milk
SOL KADHI This is a delicious drink and simple to make. Sol kadhi can be consumed as an appetizer, during meals with rice, or even as a digestive after meals. 'Solis known as kokum in Marathi, and is made from kokum and coconut milk, and is popular in coastal regions of Maharashtra and Goa. The tangy coolant is a delicious drink to have during the summer heat.
Ingredients
Soaked Soft Kokum (10-12/ 5-6 hrs) Coconut Milk (2 Cups) Green Chilly (1/Chopped) Fresh Garlic Cloves (3) Coriander Leaves (3-4 Tbsp) Cumin Powder (1/2 Tsp /Jeera) Sea Salt To Taste
For Dry Roast Tempering ► Cumin Seeds(1/2 Tsp)
Curry Leaves Or Kadi Patta(5-6)
Method
After soaking, squeeze the kokum in water. Strain the water and throw away the kokum. Make a coarse crush of green chilli and garlic by adding a pinch of salt. In a bowl, mix coconut milk and kokum water. Add crushed masala and cumin powder. Add salt to taste and mix well. Heat a pan, add cumin seeds and crushed curry leaves. Dry roast both. Turn off the flame and pour the tempering on sol kadhi. Garnish with fresh green coriander leaves. Sol Kadhi can be served chilled or
No. of Servings: 2 Cups at room temperature. Both are
Preparation Time: 30 Minutes very tasty.
Cooking Time: 5 Minutes Fridge Life: 12 Hours

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Nuts & Seeds Milks
FRUIT MILKSHAKES Coconut milk makes for tasty fruit milkshakes, and can be made very quickly. Try the divine coconut milkshakes at least once and you will know that you can also replace regular milkshakes with this zestful option.
COCONUT MILK COFFEE (FOR COFFEE LOVERS) A tempting recipe for coffee lovers! Try this chilled coffee recipe during steamy Mumbai summers or during family get-togethers and even for when friends hang out at home.
Ingredients ► Thick Coconut Milk (1 Cup)
Coffee Powder (2 Tbsp) Kakvi Or Raw Sugar To Taste
Method
Put all ingredients in a blender and mix until smooth in texture. Add coffee as desired.
No. of Servings: 1 Cup Preparation Time: 5 Minutes Cooking Time: Not Required Fridge Life: 12 Hours
Other Delectable Dishes With Coconut Milk
►
Thai Curry Coconut Rice Coconut Curry
Coconut Ricercle | hea
Quick Milkshake Ideas
Banana (1) & 12 cup coconut milk. Blend. Strawberries (5) & /2 cup coconut milk Rose water (3 tbsp)& X2 cup coconut milk Mango pulp (4 tbsp) & 72 cup coconut milk Chocolate powder (1 tbsp ), 72 cup coconut milk & 2 tbsp raw sugar Fennel (3 tbsp) crushed & coconut milk Chikoo pulp (4 tbsp) & 12 cup coconut milk Papaya (10 pieces) & /2 cup coconut milk Pineapple Juice (72 cup) & 12 cup coconut milk

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Nuts & seeds milks
ALMOND MILK Almond milk can be made effortlessly and tastes heavenly. It can be used in many recipes including sweets and dairy free milkshakes. Freshly prepared almond milk is far better and cheaper than canned or tetra pack almond milk.
Ingredients
Soaked Almonds (8 Hours/1 Cup) Fresh Drinking Water(2 Cups)
QUICK TIPS
Soaking is helpful to release enzyme inhibitors and improve nutrient digestion/assimilation Throw away the water used to soak almonds, as all enzyme inhibitors are in present in soaked water. Straining is optional. Generally, blending it well and very fine is preferable for making milk, thus there is no need to strain. Water may separate from the pulp. So shake each time before using it.
Method
Rinse soaked almonds with fresh water thoroughly (peeling is optional). Add almonds and water in blender and blend at high speed. Almond milk is ready.
No. of Servings: 2-3 Cups Preparation Time: 10 minutes Cooking Time: Not Required Fridge Life: 3 Days
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Uses: Many sweet dishes, curries, milk shakes, ice creams etc. Also, we can use this milk to make Indian chai. Almond milk can be used for making phirni, carrot halva or any other sweet that needs dairy milk. It can be also used for making curd, thandai, rose milk, fennel mik etc.

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Nuts & Seeds Milks
CASHEW MILK Making cashew milk is like child's play and can be quite an enjoyable option for a range of dishes. It is much more managable to prepare than almond milk (peeled version) and beware, as it can be quite addictive too!
Ingredients
Soaked Cashews (4 hours/ 1 Cup) Fresh Drinking Water (4 Cups)
Method
Rinse the soaked cashews with fresh water thoroughly. Add cashews and water in blender and blend at high speed. The cashew milk is ready.
UsesMany sweet dishes, tea, curries, milk shakes, ice creams etc. Also, cashew milk is a great thickener in soups and puddings.
QUICK TIPS
While making tea, always add cashew milk at the end of boiled tea preparation, to avoid the milk from curdling. Straining milk is optional Blending it very fine will be good for milk. Soaking is helpful to release enzyme inhibitors and improve nutrient digestion/ assimilation Do not reuse the water used to soak cashews for milk, as all enzyme inhibitors present.
No. of Servings: 4 Cups Preparation Time: 10 minutes Cooking Time: Not Required Fridge Life: 3 Days

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Nuts & Seeds Milks
INDIAN CHAI The country's favouite hot beverage, chai (Indian chai) can be sourced in almost every corner of any given area. We just love to add those aromatic herbs and roots in the water and let it simmer, until that magical aroma wafts through the room.
Ingredients
Fresh Water (2.5 Cups) Black Tea Leaves (1 Tsp) or 2 Black Tea Bags
No. of Servings: 3 Cups Cardamom powder (1/4 Tsp)
Preparation Time: Not Required Clove (1 Whole)
Cooking Time: 10 Minutes Cinnamon Stick (1/2 Inch Piece) Fridge Life: 1 Day Ginger (1/2 Inch Piece, Sliced) Peppercorns (2/ Crushed) Any Plant Based Milk (6 Tbsp / Soy Cashew, Almond Or In Combination Of Almonds & Cashews) Kakvi Or Molasses Or Jaggery Syrup (1-4 Tsp/ or Any Sweetener To Taste)
Method
In a saucepan add water, tea leaves or tea bags, cardamom, cloves, peppercorns, cinnamon, ginger and bring it to a boil. Reduce the heat to medium and let it simmer for 3-6 minutes-the longer it boils, the stronger the chai. Add the cashew milk or any dairy free milk and turn off the heat. Strain it into a cup and stir in the sweetener.
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The spicy masala chai is ready. The rich, creamy and tasty milk is sure to make you forget dairy milk chai! Enjoy with your favourite khakharas or cookies.
OTHER SEEDS' MILK HIGH ON CALCIUM
Sesame Seeds (White & Black) Amaranth (Rajgira) Sunflower Seeds Watermelon Seeds Khus Khus (Poppy) Seeds
QUICK TIPS
To make instant nutmilk anytime, soak nuts in large quantities, drain water and deepfreeze them. This way, they can be stored for a month. Always add the milk towards the end and make sure that you do not boil the tea further, else, the cashew milk may curdle, spoiling the tea.

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Grains Milk
RAINS MILK
Very few people are aware that grains milk is a great nutritious alternative over dairy milk. Grain milk can be made from oats, spelt, rice, rye, einkorn wheat or quinoa. The alternative is very suitable for vegans as its low in saturated fat and contains no lactose. This way, it is beneficial for those who are lactose intolerant. Grain milk also lacks milk protein, making it appropriate for vegans and people with milk allergies.
RAW RICE MILK This type of grain milk option is usually made from unpolished rice. Usually, rice milk contains more carbohydrates compared to cow's milk. Although it does not contain significant amounts of calcium or protein, rice milk also contains no cholesterol or lactose, which makes it a favourable milk option. It's also a good addition for peanut curds and is gluten free.
UITUOTTICATUT Ingredients
Raw Unpolished Rice (1 Cup) Fresh Water (4 Cups)
Method ► Soak rice overnight in 2 cups of water.
In the morning, drain and rinse the grain. Blend the soaked grain, with 2 cups of water in a food processor (or a strong blender). Strain it through a fine mesh cloth. Repeat the process. One could use more or less water for a thinner or creamier milk consistency.
QUICK TIPS
Refrigerated, the rice milk will stay up to a week. Stir each time before you use it. Remember, this is raw rice milk. It needs to be cooked as part of any recipe preparation.

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Grains Milk
ALTERNATIVE RICE MILK (COOKED) Olt Cooked rice milk is good to use in baking dishes and also in the morning, as breakfast cereal.
Ingredients
Hot, Cooked Whole Rice (1 Cup) Hot Water (4 Cups)
Method
Put ingredients in blender. Process until creamy.
Strain. Solids which are leftover can be used in other recipes. Store rice milk in jar in fridge. Shake before using.
No. of Servings: 4 Cups Preparation Time: 10 minutes Cooking Time: Not Required Fridge Life: 3 Days

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Legume Based Milk
L
Legume based milk is an excellent option for those who are lactose intolerant, and it is fast becoming a lifestyle choice for vegans and health enthusiasts as well. The group includes peanuts and soy, while some of the lesser known dairy options in this group includes lupin
and peas.
EGUME BASED MILK
PEANUT MILK
Peanut milk is very easy to make and tempting when combined with other milks. Usually, it is used for making curds. Peanut curd does not taste as tempting by itself, however, if combined with rice milk, it tastes better. You can make many items from peanut milk. This is the best dairy alternative for making curd, chaas, kadhi, raita etc. Always add salt and other spices to perk it up.
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Ingredients
Raw Peanuts (1 Cup) Fresh Water (4 Cups)
Method
► Wash and soak the raw peanuts for 8 hours in water. This should yield about 1.5 cups soaked peanuts.
▶ Pour out the water and rinse. Remove the thin
outer skin of peanuts if desired.
Put peanuts in a blender with 2 cups of water and blend till you get a smooth paste. This is the 1st extract.
‣ Strain the milk.
QUICK TIPS
• This milk when combined with rice milk, becomes very thick and is great for making curds.

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Legume Based Milk
Repeat the process and add 1 cup water to squeeze out maximum milk This is the 2nd extract. Repeat the stated process for the 3rd extract. Boil this milk for 8-10 minutes and stir regularly to prevent sticking to the pan. Cool.
No. of Servings: 4 cups Preparation Time: 10 minutes Cooking Time: 10 minutes Fridge Life: 3 Days

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Legume Based Milk
SOY MILK Soy milk contains the same amount of protein as cow's milk. Studies have proved that it can replace animal protein and other sources of dietary fibres, vitamins and minerals. Soy milk is a good source of protein. Unlike most plant-based proteins-which contain some, but not all of the amino acids that you need in your diet-soy contains all the essential amino acids. Drinking soy milk also helps boost the calcium and iron levels in your body.
Be Aware: Though research on soy and its effects on cancer and hormones are ongoing, there is no clear conclusion that states that soy is unhealthy or directly linked to cancer. Some research has stated that soy products, including soy milk, contain chemicals similar in structure to estrogen. Thus a diet rich in soy may pose as a health risk if you've recently had breast cancer.
Ingredients
Soaked Soybeans (8 Hrs/ 1 Cup) Fresh Water (4 Cups)
Method ► Mix 1 cup of soaked soyabeans with 4 cups water in the mixie.
Blend till the soy milk texture is smooth in texture. Remove the soymilk from the solids by squeezing the mixture through a cheese cloth. Repeat the process 2 more times to extract maximum milk. Mix all the extracts together. Boil the milk over medium heat for 15 to 18 minutes. UTUIUTTICATUIT Stir often to prevent it from sticking to the pan. Also to prevent from getting frothy and spilling over. Cool and use.
No. of Servings: 4 cups Preparation Time: 10 Minutes Cooking Time: 18 Minutes Fridge Life: 3 Days

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Legume Based Milk
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Combination Milk Ideas Peanuts & Rice Milk Almonds & Rice Milk Cashews, Almonds & Rice Milk Coconut & Rice Milk Peanut, Sesame & Coconut Milk Peanut & Sesame Milk Cashew & Peanut Milk Coconut & Cashew Milk Coconut & Almond Milk Cashews & Almonds Cashews & Almonds Soy Milk & Cashew Milk

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Non-Dairy Butters
N
Non-dairy butters are easier to make than you think. They are delicious and wholesome to eat with chappatis, sandwiches and wraps. They can also be used to make cakes, pastries, biscuits and a range of desserts that you want to make at home.
Types Of Butters:
Peanut Butter
Almond Butter
Cashew Butter
Sesame Butter
Coconut Butter Combination Butter
ON-DAIRY BUTTERS
PEANUT BUTTER le health
A delectable and quick recipe that you can make at very short notice, peanut butter is ideal for working mothers, families, single parents and students as well. Feel free and
get creative by using different ingredients like garlic or chilli powder
to spice it up as a variation, and see which one you like best.
Ingredients
Roasted Peanuts (Pealed Or Unpealed/ 100 gm)
No. of Servings: 6-7 Tbsp Preparation Time: 7 Minutes Cooking Time: Not Required Fridge Life: 2 Months

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Non-Dairy Butters
Method
Put the peanuts in the chutney grinder up to a height of 1 inch. First, grind the peanuts till it becomes powder. Continue to grind until it turns to butter. This happens when oil is released from the peanuts powder. Grind it till it is very smooth. Store it in a glass jar.
QUICK TIPS • You can get ready
roasted & salted peanuts in any local
grocery shop. • While making any type of butter, no water should be used at any stage to make it thinner, as that will reduce the shelf life of the butter.
ALMOND BUTTER For all you vegan foodies, this is one butter recipe that you will love and is surprisingly easy to make.
Ingredients
Raw Almonds (100 gms) Or Roasted Almonds Rock Salt (A pinch/ Optional)
Method
Pour the almonds in the chutney grinder up to a height of 1 inch. Grind the almonds to powder form. Continue to grind until it turns to butter. This happens when oil is released from the almond powder. Grind it till it is very smooth. It can take a few minutes to reach this stage. Raw almonds take a little longer. Freshly roasted almonds release oil faster. Preferably store in a glass jar.
No. of Servings: 6-7 Tbsp Preparation Time: 7 Minutes Cooking Time: Not Required Fridge Life: 2 Months

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Non-Dairy Curds
Nepam
ON-DAIRY CURDS
Curds contain healthy probiotics bacteria that are good for our guts. Therefore, daily use of curd is beneficial for health. Many Indian dishes need curds for the process of fermentation. Groundnut milk yoghurt is cheaper, while almond milk yoghurt is expensive, but both have different uses. Curd can be used as replacement of dairy curd in Gujarati favourites like dhokla, handvo etc.
QUICK TIPS
For culture, you may use 1 Tbsp dairy curd for the first time This curd is not so tasty. Most people cannot eat it alone. Therefore, you need to use salt and spices to flavour it.
PEANUT CURD Peanut curd has been developed and popularized by Dr Rupa Shah across India and is a great way to enjoy curds at home. Peanut curd has a slight cheesy consistency and has a strong peanut flavour. For those who do not like peanut flavour, can add rice milk or almond milk to the peanut milk while preparing curds. I VIUI TUOLIT
Ingredients
Thick Peanut Milk (1/2 Lt) ► Culture 1 Tbsp
Method
Put lukewarm peanut milk in a vessel. Add 1 tbspn of dairy curd culture to the peanut milk. You set curds as you do for dairy curds. Initially, you may get thin curd, but later, it will become thick like regular curd.
No. of Servings: 3-4 Cups Preparation Time: 2 Minutes Setting Time: 8 Hours Fridge Life: 1 Week
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Non-Dairy Curds
PEANUTS & RICE MILK COMBO CURD Usually, the peanuts & rice curd is more effortless to set for first timers. The flavour is more neutral and it's a more popular choice among many plant based lifestyle followers.
Ingredients
Soaked Raw Whole Rice (8 Hrs/ % Cup) Soaked Raw Peanuts (8 Hrs/ 43 Cup) Fresh Water ( 4 Cups)
No. of Servings: 4-5 Cups
Preparation Time: 2 Minutes Method
Cooking Time: 8 Hours
Fridge Life: 1 Week In this recipe, you will make both the milks separately. Boil peanut milk on slow flame for 8 minutes. Gradually add rice milk, one spoonful at a time and stir gently each time. Boil this for about 8 minutes. Let it cool to lukewarm level. Now it is ready for adding the culture. Add about 1 tbsp of curd, which will be enough for this. Leave it outside and covered for 8 hours.
QUICK TIPS
Use less water to make the milk thicker. Always throw away the water used for soaking the seeds You can also try soaked poha/kurmura and blend to use that as thickening agent for curd.
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Dairy Free Curd Ideas You can use this curd in following ways:
Gujarati Kadhi or Rajasthani Kadhi Raita (many types) Chaas: Add salt & crushed cumin seeds Make paneer from this curd by hanging curd in muslin cloth. Make Dahi Rice ( Also known as famous South Indian Curd rice) Add veggies like dahi bhindi (lady's fingers), aloo (potato), baigan (brinjal) With Moong beans and other sprouts Dahi Chaat (curd with onions, tomatoes, potatoes and some Indian spices) Dahi Vada/ Dahi Idli Curd Dips Add to pancakes like Panki Misti Doi Or Sweet Curd Tadka Yoghurt Add to Dhoklas, Handvo, Muthia, Upma & Theplas

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Non-Dairy Curds
PEANUT-RICE YOGHURT BUTTER MILK A great option for those who love curds and curd derivatives, peanut-rice buttermilk is just as refreshing and enticing on a sweaty summer day.
Method
Add water (according to the required consistency) to the groundnut-rice combo yoghurt. Churn well. Add salt, roasted cumin seeds powder. Garnish with coriander leaves.
QUICK TIPS
The time to set dairy free ALMOND, CASHEW &
curd varies according to
the climate. It takes about RICE MILK COMBO CURD
8 hours in hot climate
and 12 to 15 hours in cold This is the same method as peanut-rice combo
climate, for the curd to curd. A great alternative for those who do not be ready. prefer peanuts or their flavour in their meals. For next batch, use
culture from this curd.
Initial few batches may Other Curd Ideas
be a bit watery. But after Soy Milk Curd
4-5 times, you get thicker Almond Milk Curd
curd from the same Cashew Curd
culture.
Store about 5 tbsps of Almonds & Cashew Curd
curd in the freezer in case Almonds & Rice Milk Combo Curd
you are out of town for Coconut Milk Curd
future use.

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Desserts
ESSERTS
RICE COCONUT PAYASAM (KHEER)
This coconut milk option is much more smoother to make than it seems. Surprise everyone with this recipe and watch eyebrows go up when you reveal this dairy free secret!
Ingredients
Soaked Unpolished Rice (2 Hrs/ 125 Gms) Fresh Water (3/4 Lt) Coconut Milk (Thick/3 Cups) Grated Coconut (2 Tbsp) Jaggery (150 Gms) Cardamom Powder (1/2 Tsp) Unsweetened Almond Milk Or Soy Milk (72 Cup) Chopped Nuts For Decoration
No. of Servings: 6 Cups Preparation Time: 15 Minutes Cooking Time: 30 minutes Fridge Life: 3 Days
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Method
Put soaked rice in mixer with half cup water. Ground rice should be as coarse as suji and not be a paste. While grinding, add grated coconut to rice. Add 3/4 litre of fresh water to the ground rice. Place it in a vessel and cook on a slow flame, stirring constantly to prevent lumps. Keep it for about half an hour or till the rice is cooked.

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Add jaggery after the rice is cooked and is of porridge consistency. Turn off the flame.
Add coconut milk, cardamom and almond milk.
Stir well for uniform mixture.
Add a few chopped nuts for decoration, if desired.
SHRIKHAND
Those with a sweet-tooth will be delighted to know that you can make dairy free shrikhand as well.
Ingredients
Soaked Almonds
(8 Hrs/ 1/2 Cup) Soaked Cashews (8 Hrs/ 1/2 Cup) Soaked Whole Rice (8 Hrs/ 1/2 Cup) Dairy Free Curd (1 Tbsp)
Sugar(As Per Taste)
Cardamom
Desserts
Powder(1/4 Tsp)
Kesar Strands, A Few
Method
Make each of these milks separately. health
Mix almond & cashew milk. Boil on low flame, stirring it often.
Slowly add raw rice milk, one spoonful at a time and
stir often. After about 15 minutes, the thick milk will be
ready.
Let it cool until it is luke warm.
Add yoghurt as a culture and the
curd will be ready in 8 hours. Tie this curd in a muslin cloth for a few hours till all the water is drained and to extract thick pulp for shrikhand.
To this pulp, add raw sugar. Add cardamom powder and saffron as per your taste.
No. of Servings: 1 Cup Preparation Time: 8 Hours Cooking Time: 15 Minutes Fridge Life: 3 Days
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Desserts
PIYUSH
This is a creamy summer cooler made by combining curds or alternatively buttermilk with shrikhand. A great filling recipe that is very poular in Maharashtrian and Gujarati cusines.
Ingredients
Shrikhand (1 Cup)
Chilled Buttermilk (1.5 Cups)
Chilled Almond Milk
(1/2 Cup)
Palm Or Raw Sugar (1/4 Cup)
No. of Servings: 3 Cups Preparation Time: 5 Minutes Cooking Time: Not Required Fridge Life: 24 Hours
Cardamom Powder (1/4 Tsp) Saffron (Few Strands)
Ingredients
Method
Add sugar, shrikhand, milk, buttermilk, and cardamom powder to a blender. Blend for about 2 minutes. Serve chilled.
COCONUT MILK DESSERTealth
A delightful dish for those who have a sweet-tooth or for that occasional sugar craving and love the flavour of coconut. This is a great Indian dairy free dish. However, those with diabetes cannot have this, because of its high sugar content.
Coconut Milk (1.5 Cups)
Soy Milk Or Use Almond Milk (1.5 Cups)
Raw Unprocessed Sugar Or Organic Chemical Free Jaggery Powder
(4 Cup)
Agar-Agar Powder (2 Tsps Or 1 Small Piece Agar-Agar Stick)
Cardamom Crushed (1⁄4 Tsp)
Coconut Shredded (4 Cup)

Page #31

Desserts
Crushed Or Finely Chopped Pistachios (Approx 20 Nos) Saffron (Pinch/ Crushed)
Method
No. of Servings: 3 Small Plates Boil coconut milk, soy milk or
Preparation Time: 10 Minutes almond milk, shredded coconut, Cooking Time: 20 minutes pistachios, and sugar over
Fridge Life: 3 Days medium high heat. Let milk boil for about 7-8 minutes, stir occasionally. Seperately, mix agar-agar, saffron, and cardamom powder with 74 cup of lukewarm water making sure agar-agar is dissolved. Add the agar-agar mixture to the milk and mix it well, let it boil for 3-4 minutes. Stir occasionally otherwise agar-agar can become lumpy. Turn off the heat.
Pour it into either flat dish or molds, while
it is still hot. QUICK TIPS
The preparation will set as it cools. • Use fresh coconut milk
Place in fridge for 2-3 hours to make it • Use good quality agar
firmer. agar
When ready, cut into pieces and serve. Serve cool.

Page #32

32
Cheese & Paneer
C
If you love cheese and paneer, you will love this range of delightful alternative cheese and paneer options for you. Now you can make the same at home yourself! It's very simple, try it. Moreover, the dairy free cheese and paneer options are very healthy and nutritious too.
Method
HEESE & PANEER
Boil soy milk for 20 minutes. Add 1 cup of soy yoghurt or lime juice to the milk, and let it continue to boil.
‣ Tofu will be separated from the
milk. Strain it.
To this strained tofu, put weight on the top for 30 minutes to compress it so that it becomes firm. Cut into pieces.
QUICK TIPS
⚫ With tofu, you can make tofu paratha or tofu cutlets.
TOFU (SOYA PANEER)
For paneer lovers, tofu is a very good option as it's packed with nutrition, light and tasty too. The good news is that tofu is also very easy to make at home.
Ingredients
Soy Milk (111) th
Free Yoghurt Or Culture (7 Tbsps) Or 3 Tbsps Lime Juice
No. of Servings: 2 Cups Preparation Time: 1 Hour Cooking Time: 20 minutes Fridge Life: 1 Week

Page #33

CASHEW CHEESE
This is very tasty dip-like consistency. It is spreadable cheese that your family will love. You can get creative and make a variety of flavours like chilly, garlic and pepper. The cashew cheese contains all the goodness of the cashews, and if combined with a healthy well rounded plant based diet, you are never in danger of putting on weight.
Ingredients
Cashews (2 Cups/ Soaked 6-8 Hours & Drained)
Fresh Water (1 Cup) Red Bell Peppers (1/2 Cup/ Diced) Green Onions (2 Tbsp, Diced) Fresh Coriander Leaves Or Basil Or Parsley (2 Tbsp/ Minced)
Cheese & Paneer
Black Pepper (1/4 Tsp) Garlic (1 Tsp, Minced)
Sea Salt (1⁄2-1 Tsp) Lime Juice (1 Tbsp)
No. of Servings: 2 Cups Preparation Time: 8 Hours Cooking Time: Not Required Fridge Life: 5 Days
Method 1
In a blender, combine the water (start with %, but add more if needed) with the cashews. Blend until very smooth.
Place in a jar or bowl, covered in a clean towel and let sit in a warm place overnight. This will allow fermentation of cheese and it will give good, sour taste. This is basic cashew cheese.
Transfer the cashew cheese to a mixing bowl and stir Land stir in the rem ingredients to make it spicy.
the remaining
33

Page #34

Kitchen Replacement Chart
KITCHEN
REPLACEMENT CHART
Here is a daily reference chart to keep you going healthy. For instance, avoid the ingredients or foods in red, and go for the corresponding options marked in green. Soon, you will cultivate habits to replace the unhealthy foods with healther alternatives.
Animal Milk
Soy, Rice, Almond, Peanut are very healthy plant-based milks
Dried Fruits, Dates, Raisins, Apricots, Jaggery,
Raw Or Unrefined Sugar
Sugar
Tea & Coffee
Homemade Herbal Teas Or Readymade Herbal Teas; Coffee With Soy Milk Or Coconut Milk
Dalias-Wheat, Barley, Maize, Millets, Rolled Oats
Readymade
cereals
Paneer
Tofu (Soy Paneer), Peanut Milk Paneer
Soya, Peanut Milk Or Other Plant Based Yoghurt
Curds/Yoghurt
Buttermilk
Made From Dairy Free Curd
34

Page #35

Kitchen Replacement Chart
Meat
Soy Nuggets & Flakes, Tofu, Beans, Readymade Meat Replacers
Whole (Unpolished) Rice
Rice
Flour (Maida)
Atta Or Whole Wheat Flour
Himalayan Salt, Rock Salt Or Sea Salt
Salt
Fried Foods
Baked, Tandoori Or Roasted Alternatives
lololololol
Fruit Juice, Lime Juice, Fruit Smoothies
Soft Drinks
Ice Cream
Frozen Fruit Ice Creams, Ice Cream Made From Dairy Free Milk
Circle
heal!
Oil Free Salad Dressings And Chutneys
Salad Dressings
Canned Foods
Fresh Alternatives When Possible
Dark Chocolates, Cocoa Powder
Chocolates
Sweetmeats / Indian Sweets
Sweets without Refined Sugar, Sweets Made Of Dry Fruits, Jaggery, Chikki

Page #36

10 Steps To Holistic Health
10STEPS
TO TURNING TO PLANT BASED DIETS
So you have decided to turn to a plant based lifestyle. Congratulations! Whole foods & plant based diet (WFPD), is more than just a diet, it a healthier way of life. And following a plant based foods is easier to follow than you think! Here are some simple steps to keep in mind to enable you along the way:
Remember, you There are many You will need are not alone interesting a complete in your journey reference books check up done towards
and informative before you health. This sites available change your way, you will on the web diet. It will be connect with such as
your baseline people who circleofhealth. to mark your can share their com to help progress from experiences you.
that point and help you
onwards. This along the way.
way, you will know what to expect.
It is wise to consult a wfpd expert or a doctor with your medical reports before you commence on a diet. He/ She will guide & orient you across a spectrum of factors to help you through.
Keep in mind that overconsumption of any single ingredient is not healthy. Ensure that your diet and lifestyle is balanced with the help of an expert/guide.
Sustain A Balanced Diet
circle
Get Expert Guidance
Care For Yourself
Read Up
Connect With The
Right People

Page #37

A Relaxed Journey
9
6
With wfpd, its not about dieting or about quantities. Wfpd is delicious and the journey is fun! Enjoy your meals!
10 Steps To Holistic Health
7.
If you are out all day or travelling, this ensures that you have adequate stock ready. This prevents you. from depending on wrong foods.
10
Pre-Plan Your Meals
6
Be A Wise Shopper
Make Healthy Substitutes
8
7
HOLISTIC HEALTH
Learn to shop wisely. Check the Ingredients section of packages that you are buying to be more aware.
Expand Your Horizons
Making smarter food substitutes is the road to choosing wisely.
10
You will be surprised to know that you have an abundance of vegetables, fruits & greens around you. These can
provide you with more than sufficient nutrition than you will ever need.
37

Page #38

Notes:
circle | health

Page #39

circle health

Page #40
Dairy Alternatives by Dr Rupa Shah After years of healing people with plant based foods, Dr Rupa Shah, Director, circleOhealth, realized that most people in India are not aware of the healthier milk alternatives that they can source around them or even make at home effortlessly. She has authored this book to inspire you to follow a whole plant based food and move towards a holistic lifestyle and heal yourself from lifestyle diseases. DID YOU KNOW? * That there are around 12 types of milk that you can make? * The healthiest milks are sourced from nuts and seeds? * That you can make dairy free curds at home? * That if you give up dairy, you can expect to be cured of: diabetes, high blood pressure, heart diseases, obesity, asthma and autoimmune disorders like rheumatoid arthritis and many more health related complications! HIGHLIGHTS This is your ultimate Starter's Kit, which is loaded to the brim with the right tools to get started on a dairy free diet! Here is what the book contains: * 21 delectable DIY dairy free recipes * A Special Section on dairy free curds & butters to delight you * Handy tips to help you through with the recipes Dairy Alternatives is YOUR Starter's Kit to become a smarter, wiser dairy free master of your kitchen and your health. Try these 21 amazing recipes for the next 21 days and watch your health take a positive turn! circle ) health circle health 15E Jaybharat Soc, 3rd Rd, Khar (w), Mumbai 400 052 022 2646 3232/+91 98212 48428 drupashah@gmail.com www.circleofhealth.in Copyright 2015 CircleOhealth Prior permission needed to print/use any content mentioned in this booklet. Youtube Chanel: with recipes in Gujarati, English and Hindi. circleOhealth India https://www.youtube.com/channel/UCTVnG8K0u1CMr4o9oxXniYg Email: mycircleofhealth@gmail.com Mo: 98212 484 28/022 2646 3232 website: www.circleofhealth.in/ We are also on f