Almond Milk

• Almond milk is a dairy substitute used to replace milk. Almond milk can be used in smoothies, on cereal and oatmeal or for making pancakes and French toast. Almond milk contains monosaturated fats, good fats that may contribute to low cholesterol. It contains calcium, iron, fiber and vitamin E. Almonds have a low glycemic index-they don't cause a large spike in blood sugar levels, making almond milk a good choice for diabetics. Silk Pure Almond is one brand of almond milk. Almond Breeze from Blue Diamond Almonds is another. Both come in several flavors, including chocolate and vanilla.

Soy Milk

• Soy milk is another substitute for milk. Soy milk is made by extracting liquid from boiled, crushed soybeans. Other ingredients such as cane sugar and vanilla are added to make the soy milk taste better. Kikkoman makes Pearl Soy Milk in vanilla, coffee, chocolate and green tea flavor. Soy milk can be used for cereal and smoothies, as well as in baking. Soy milk and dairy milk have equal amounts of calcium. Soy milk is higher in vitamins A and D, folate, zinc and iron. Soy milk is lower in fat, sodium, sugar, cholesterol and calories than whole milk.

Sheese

• Sheese is a cheese substitute made of filtered water, vegetable oil and Soya concentrate. Sheese products include hard cheese substitutes such as Gouda, Edam and cheddar. They can be shredded to top pizzas or melted like real cheese. Creamy sheese is also available in a variety of flavors. Sheese is vegan, egg and dairy free, lactose free and gluten free. It contains no hydrogenated fat.

Tofutti

• Tofutti produces a line of dairy-free ice cream substitutes and other dairy-free products. The products are soy-based. Tofutti products include a variety of ice cream, sour cream and cream cheese. The dairy-free ice cream products include ice cream sandwiches, fudge bars and other frozen treats on sticks.