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BTD Forums  /  Cook Right 4 Your Type  /  O-friendly Yogurt/Sour Cream substitute
Posted by: S_Lewis, Wednesday, January 23, 2013, 10:30pm
I have mutliple recipes that I love, but they call for yogurt or sour cream as a primary ingredient. Any recommendations on O-approved substitutions???
Posted by: 16796 (Guest), Wednesday, January 23, 2013, 11:07pm; Reply: 1
Look up how to make almond yogurt and how to make almond sour cream on youtube. I just recently found these and haven't made them yet but they sound tasty. If you can have almonds that is. If not you could probably try rice or another nut instead. Of course it won't taste the same but you might like it. Hope that helps
Posted by: Drea, Wednesday, January 23, 2013, 11:49pm; Reply: 2
Adding chia seeds to almond milk or rice milk will "plump" it up, consistency-wise.
Posted by: prunella, Thursday, January 24, 2013, 12:43am; Reply: 3
I am O nonnie. Quark is a neutral for me.  I've only had it a couple of times, but seemed to have no reaction. I used it in a kale salmon  quiche.  Delicious!
Posted by: ruthiegirl, Thursday, January 24, 2013, 12:45am; Reply: 4
Which diet are you following? If you're on the basic O diet, the dairy options are very limited- O non-secretors don't get any dairy but butter and ghee. O secretors (and Os on the basic diet who don't know their secretor status) can use goat cheese. It's thicker than sour cream or yogurt, but can be thinned with water or with other liquids from the recipe.

If you're following the Genotype Diet or if you have a personalized SWAMI, take a look at your cheese options. One of them may work.
Posted by: S_Lewis, Thursday, January 24, 2013, 4:32pm; Reply: 5
Quoted from Drea
Adding chia seeds to almond milk or rice milk will "plump" it up, consistency-wise.


Very interesting...and I actually just purchased chia seeds for the first time, so I will definitely give that a try. Thanks!

Posted by: S_Lewis, Thursday, January 24, 2013, 5:37pm; Reply: 6
Quoted from ruthiegirl
Which diet are you following? If you're on the basic O diet, the dairy options are very limited- O non-secretors don't get any dairy but butter and ghee. O secretors (and Os on the basic diet who don't know their secretor status) can use goat cheese. It's thicker than sour cream or yogurt, but can be thinned with water or with other liquids from the recipe.

If you're following the Genotype Diet or if you have a personalized SWAMI, take a look at your cheese options. One of them may work.


I am following the basic O diet...with some considerations/adjustments for the fact that I'm pregnant. I do eat some goat cheese, so that might work. I haven't quite mastered the Genotype Diet concepts just yet, and do not have a personalized SWAMI, so I'm focusing on the basics of the general O diet for now.

Posted by: ruthiegirl, Thursday, January 24, 2013, 5:40pm; Reply: 7
The general O diet is the best choice while pregnant anyway.

Another option for creamy dressings is a mayonnaise base, if you can find a compliant mayo. I've seen some that use canola oil and apple cider vinegar, instead of white vinegar and soybean oil. That would be neutral for O secretors.
Posted by: prunella, Thursday, January 24, 2013, 10:37pm; Reply: 8
Re: quark
Swami gave it to me. As an O-nonnie, I was surprised.  Thank you Swami!
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