Caroline Lamont2 Comments

Dairy-free creamy, cheesy & garlic vegetables

Caroline Lamont2 Comments
Dairy-free creamy, cheesy & garlic vegetables

On AIP & Paleo, dairy is out. If you’d like to read why, you can find more information here

Coconut cream or milk is a common alternative, especially as nuts are out - at least initially - meaning almond milk is also out. However, my taste buds have always “refused” to let me contemplate dishes with “European” flavours using coconut cream. For me coconut cream remains an ingredient for Asian or Caribbean flavours.

However, having made this amazing chicken dish from Kate at Healing Family Eats, I realised you can totally use coconut cream as a straight replacement for dairy cream.

The other thing excluded is of course cheese. Now cheese is a really tricky one, as it isn’t just about texture, but it’s also about taste. It has such a distinctive taste, probably irreplaceable. An alternative used by Vegans is Nutritional Yeast, which provides a cheesy flavour. Another benefit is that it is a good source of B Vitamins, something people following a vegan diet will lack in their diet. I use this brand

And so one night, I experimented…

The result was simple and delicious, something my kids gave me the thumbs up for. Always a winner.

My recipes are always versatile and so you can change the vegetables based on what you have available. It’s another great way to ensure great variety of vegetables, make sure you include several types of vegetables in this recipe.


2 tbsp olive oil

1 onion - finely slices

2 garlic cloves - crushed

1 leek - finely sliced

2 courgettes - sliced

5-6 mushrooms - sliced

1 can of coconut milk (cream only - see tip below*)

4 tbsp of nutritional yeast


Soften the onions & leek in a pan with the olive oil

When soft, add the garlic and cook for another couple of minutes

Add the courgettes, cook for 10 mins, until soft (less if you like them a bit crunchy)

Add the mushrooms, coconut cream and nutritional yeast.

Season to your taste

You can add some shredded chicken or bacon if you have some leftovers, otherwise, you have a vegan meal.

I served it with spaghetti squash, which is a nice alternative to pasta and gives you 1 extra portion of vegetables! ;-) This is a good article to know how to cook a spaghetti squash and make “spaghetti”

*Tip: to get coconut cream, keep a can of coconut milk in your fridge, the cream will separate from the water and you are left with cream, which is thicker for cooking

Served with Spaghetti Squash

Served with Spaghetti Squash

IIN qualified health coach, foodie, mum of 2, wife of 1, ex corporate advertising executive, RA warrior