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From: Dr. Neal Pinckney (
Subject:         Re: Substitutes for cheese ??
Date: January 2, 2012 at 12:38 pm PST

In Reply to: Substitutes for cheese ?? posted by Beth B. on December 31, 2011 at 6:52 pm:

I was a cheesaholic - and it probably was one of the major factors that plugged up my arteries. So I know what you mean when you want a healthy substitute for the cheese you used to love.

There are lots of alternatives, most made from soy, but some made from almonds, cashews, brown rice and even hemp seeds.

But not all of them can be recommended for a reversal or prevention diet.

Happily, there are a few that are fine. But none of them will taste exactly the same as an aged milk-based cheddar or a pungent French fromage.

Here are my recommendation:

Soya-Kaas Fat-Free mild cheddar, mozzarella and pepper jack. They come in a 12 oz block. But be careful, they also come in a moderately high fat block that looks very much the same as the fat free version. Make sure the label says 'fat free' under the word 'soy'.

Soya-Kass also makes pre-wrapped slices, and the cheddar is much stronger. But they are about 45% calories from fat [CFF]. Much higher than the 10% CFF for heart health. If you used this, you'd have to use one slice or less in a meal that had a lot of non-fat calories in it.

Galaxy Foods makes individually wrapped slices of soy "cheddar flavor", "smoked provolone", "pepper-jack" and "swiss". None of them taste like the real thing. These are about 55% CFF, so they are much too high in fat for our recommendations.

Over the past 19 years that I've been following this plan, I've tried just about every cheese substitute and found very few that taste good and are low enough in fat to keep.

But recently I found a delicious, fat free, "queso" that tastes like the real thing to make nachos (the spicy cheddar cheese sauce that is scooped up on tortilla chips). If you like the heat of chili peppers, this is a real winner. It's Nacho Mom's "Ultimate Vegan Queso" in 16 oz jars.

You can also make your own fat free cheese. The main ingredient is nutritional yeast, along with other spices and a base that can be beans, lentils, nuts (high fat) and more. The best source is The Uncheese Cookbook by Joanne Stepaniak. Also, subscribe to Dr. McDougall's newsletter ( each issue has excellent recipes, some for vegan cheeses, and there's an archive of past newsletters.

If any other readers have any suggestions, please let us know.

And check out own website (see the link below) has over 250 quick and easy recipes, with a few cheesy ones.

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