Hello Everyone! I found these. Health is a priority, so I dug up meals that strengthen bones without using any dairy.
Hours were spent by me hunting down these gems so you don’t have to waste your time on bad food. This list was curated to be cheap and easy because your busy and need stuff that works fast without a huge mess in the kitchen.
Tips to consider
- Watch the Salt: Canned beans should be rinsed well to get rid of extra sodium.
- Go for the Bones: If your eating fish, keep the sardine bones in because thats where the calcium is hiding.
- Nut Butter Hacks: Peanut and almond butters are solid ways to add creaminess without needing milk or cream.
- Leafy Power: Adding kale to almost any stir-fry or soup is a great way to boost your daily minerals.
- Meal Prep: Chop your broccoli on Sunday so your weeknights are way less stressful when your tired.
Garlic Broccoli Stir Fry With Chickpeas
You won’t believe how fast this hits the spot when your starving. A sizzling pan is used to toss the greens until they’re just right. This should be picked when the pantry is looking thin but you still want a solid, healthy vibe.
- Broccoli
- Chickpeas
- Garlic
- Ginger
- Soy sauce
- Olive oil
Image Credit & Full Recipe Instructions: plantbasednews.org
Asian Tofu Broccoli Stir-Fry
I seriously love how the peanut sauce coats every single floret here. It is frequently requested by my friends who want something gluten-free and filling. Choose this for those nights when you want a protein-heavy dish that tastes like a total splurge.
- Uncooked rice
- Super firm tofu
- Olive oil
- Broccoli florets
- Soy sauce
- Natural peanut butter
- Fresh ginger
- Rice vinegar
- Agave or maple syrup
- Sesame oil
- Garlic
- Hot chili sauce
- Red pepper flakes
- Black pepper
- Green onions and Sesame seeds
Image Credit & Full Recipe Instructions: delscookingtwist.com
Sticky Sesame Tofu & Broccoli
The sauce gets all thick and glossy, making this way better than the local takeout joint. A cornstarch slurry is mixed in to create that signature sticky texture everyone craves. Its a great choice when your looking to impress someone with how good tofu can actually be.
- Water
- Reduced-sodium soy sauce
- Rice vinegar
- Toasted sesame oil
- Maple syrup
- Cornstarch
- Fresh ginger and Garlic
- Extra-firm tofu
- Salt and Vegetable oil
- Broccoli florets
- Cooked brown rice
- Scallions and Sesame seeds
Image Credit & Full Recipe Instructions: eatingwell.com
Vegetarian Peanut Soup
This soup is basically a warm hug in a bowl, honestly. The rich flavor is provided by creamy peanut butter and a hit of tomato paste. You should grab this recipe when the weather turns cold and you need something to heat you up from the inside.
- Extra-virgin olive oil
- Red onion and Jalapeño
- Fresh ginger and Garlic
- Vegetable broth and Water
- Creamy peanut butter
- Tomato paste
- Collard greens (or kale)
- Hot sauce
- Brown rice, Roasted peanuts, and Cilantro
Image Credit & Full Recipe Instructions: cookieandkate.com
Vegan Broccoli Soup
I love that potatoes do the heavy lifting to make this feel so creamy. No dairy is required to get this texture, which is pretty mind-blowing. Its a solid pick for a light lunch that actually keeps you full until dinner time.
- Olive oil
- Yellow onion and Garlic
- Celery and Carrot
- Yukon Gold potatoes
- Broccoli florets
- Vegetable broth
- Dijon mustard
- Lemon juice
- Fresh herbs
- Salt and Black pepper
Image Credit & Full Recipe Instructions: loveandlemons.com
Broccoli Almond Soup
The almonds give it a nutty depth that regular cream just can’t touch. This recipe is often served at dinner parties because it looks so fancy with the almond flakes on top. Choose it when you want something that feels upscale but costs almost nothing to make.
- Raw almonds
- Olive oil, Onion, and Garlic
- Potato
- Broccoli
- Vegetable stock
- Dried dill
- Almond milk
- Lemon juice
- Flaked almonds
Image Credit & Full Recipe Instructions: avirtualvegan.com
Southwest Tofu Scramble
This is my go-to when I’m bored of oatmeal and want something savory for breakfast. A lot of spices are used to make the tofu look and taste just like eggs. Its perfect for a lazy Saturday morning brunch with a side of extra avocado.
- Firm or extra-firm tofu
- Olive oil
- Bell pepper and Onion
- Garlic
- Black beans
- Salsa
- Chili powder, Cumin, and Turmeric
- Salt and Black pepper
- Avocado and Cilantro
Image Credit & Full Recipe Instructions: minimalistbaker.com
Tofu Scramble with Kale & Avocado
The kale wilts down so perfectly into the tofu, adding a nice bit of texture. This dish is enhanced by nutritional yeast for a cheesy flavor without the actual cheese. Pick this if your trying to sneak more greens into your diet before noon.
- Avocado oil
- Super firm tofu
- Onion and Bell pepper
- Garlic
- Cumin, Chili powder, and Paprika
- Onion granules
- Kale and Water
- Nutritional yeast
- Kala namak
- Avocado
Image Credit & Full Recipe Instructions: cadryskitchen.com
Mango Edamame Sesame and Tahini Quinoa
The sweetness of the mango against the savory tahini is just genius. Fresh ingredients are tossed together to make a salad that doesn’t feel like “health food.” You should choose this for your next summer picnic or outdoor lunch.
- Quinoa
- Mango and Edamame
- Avocado and Cherry tomatoes
- Spring onions and Pomegranate
- Fresh mint and Sesame seeds
- Tahini and Sesame oil
- Lemon juice and Apple cider vinegar
- Tamari and Maple syrup
Image Credit & Full Recipe Instructions: nourishingamy.com
Chickpea Kale Curry (One-Pot)
I love that I don’t have to wash a million dishes after making this. The chickpeas are simmered in a rich coconut broth that tastes better the next day. Its a smart move for meal prepping on a Sunday evening.
- Chickpeas
- Kale
- Coconut milk
- Onion and Bell peppers
- Oil, Ginger, and Cumin seeds
- Red chili powder
- Ground cumin and Coriander
- Turmeric
- Salt and Black pepper
Image Credit & Full Recipe Instructions: everydaynourishingfoods.com
Vegan Peanut Stew
Sweet potatoes and peanuts are a match made in heaven in this thick stew. A humble list of ingredients is transformed into a world-class meal. Choose this when your grocery budget is tight but your hunger is high.
- Olive oil
- Garlic and Fresh ginger
- Sweet potato and Onion
- Cumin and Red pepper flakes
- Tomato paste
- Natural peanut butter
- Vegetable broth
- Collard greens
- Cilantro, Rice, and Peanuts
Image Credit & Full Recipe Instructions: budgetbytes.com
Simple Sardine Salad
Sardines are a total powerhouse for your bones, and I promise they taste great this way. The fish is mashed with tangy mustard and mayo for a classic deli-style vibe. Pick this for a high-protein lunch when your in a rush.
- Canned sardines
- Celery
- Red onion
- Lemon juice
- Dijon mustard
- Dairy-free mayo
- Fresh parsley or dill
- Salt and Black pepper
Image Credit & Full Recipe Instructions: runningtothekitchen.com
The Do’s and Don’ts of Dairy-Free Cooking
| Do | Don’t |
|---|---|
| Do check labels for added calcium in your almond or soy milk. | Don’t forget to add a squeeze of lemon to brighten up the flavors. |
| Do keep your pantry stocked with tahini and various nut butters. | Don’t overcook your broccoli; it should still have a little snap. |
| Do use nutritional yeast if your missing that savory, cheesy taste. | Don’t think that skipping dairy means you have to skip flavor. |
I hope you found these ideas as helpful as I did while making this list! My mission is always to show you that you can eat like a king on a budget while staying totally healthy. You can start feeling better and saving more money with your very next grocery trip!
