RELATED: Follow These Instagrammers for Plant-Based Eating Inspiration Even if you include regular cheese in your diet, there’s no reason you can’t mix-and-match with some nondairy options. There’s room for it all on your plate! In recent years, vegan cheeses have begun incorporating unique foods as a base to preserve the smooth texture that dairy cheese is known for. “Nuts and seeds, particularly cashews, can be a good base thanks to their creamy texture,” says Hamshaw. Another ingredient she likes when making homemade plant-based cheese is tofu. “Pureed firm tofu matches the texture of cream cheese,” she says. RELATED: Delicious Tofu Recipes to Whip Up This Week Environmental and ethical concerns are some of the biggest reasons to consider vegan cheese, says Wolfram. She notes that at some farms, female cows are forcibly impregnated repeatedly so they will lactate, and they are also separated from their babies, causing distress, and are confined to tiny pens, something that the New York Times reported in a story about dairy farming in late 2020. RELATED: The Best and Worst Diet Plans for the Environment Yet whether vegan cheese offers health benefits beyond those of dairy cheese isn’t clear. “Nutrition isn’t about just one type of food, it’s about someone’s overall eating pattern,” says Wolfram. There are pros and cons to each choice from a nutrition standpoint: “While vegan cheese doesn’t have cholesterol and may have less saturated fat than dairy cheese, it also is much lower in protein and calcium, unless fortified,” she adds. There may be health perks depending on a particular vegan cheese’s base and ingredients. For example, cashew nuts have been linked to better triglyceride levels in adults with high cholesterol, notes a systematic review published in December 2017 in Nutrients. What’s more, when it comes to tofu cheeses, consumption of tofu, which packs compounds called isoflavones, was associated with a 13 percent lower risk of coronary heart disease in people who ate at least one serving per week compared with those who ate less than a serving each month, per a study that looked at three large cohorts of people and was published in the journal Circulation in April 2020. That said, it’s important to read the nutrition label on the cheese you’re buying, rather than assuming that the “vegan” label makes it healthier. “A number of vegan cheeses use coconut oil as a major ingredient, which according to the Mayo Clinic is rich in saturated fat. Those foods are fine in moderation, but for an everyday option, I look for vegan cheeses with simple ingredients and a lower saturated fat content,” she says. Some brands use coconut oil, but in smaller amounts, so along with reading the ingredients, check how much saturated fat is in each serving. Also make sure the sodium content aligns with your daily goal. The recommended sodium limit is 2,300 milligrams (mg) per day or even less depending on your age and potential health concerns, according to the 2020–2025 U.S. Dietary Guidelines. RELATED: The Best and Worst Fats for Heart Health
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RELATED: The Best Cheeses to Eat on the Keto Diet 5-Ingredient Tofu Cream Cheese, 4 Ways Hamshaw, of the Full Helping, uses extra-firm Nasoya tofu to create flavors like scallion, sun-dried tomato, and dill. Easy Vegan Mac & Cheese With Peas The registered dietitian nutritionist Sharon Palmer hits a home run with her take on the classic comfort food. Classic Cashew Cheese Recommended deployments for dollops of this silky stuff, created by McKel Kooienga, RDN: on top of a baked potato, smeared onto toast, and as a base for salad dressing. Cashew Parmesan Cheese Another one of Hamshaw’s favorite recipes, this uses cashews, nutritional yeast, salt, and garlic powder for that I-can’t-believe-it’s-not-Parmesan taste. “Cheddar” Cashew Cheese Palmer says this cheddar cheese spread deserves space on your next party cheese board Who knows? Your guests may never notice the difference between this vegan choice and typical dairy. RELATED: Healthier Spins on Grilled Cheese to Try Tonight Daiya Shreds Use these to cheesify quesadillas, lasagna, and pizza, says Wolfram. Flavors come in Mexican 4 Cheez, Mozzarella Style, and Pepperjack Style, among others. Follow Your Heart Cheese Slices From Smoked Gouda to American, Provolone, and Pepper Jack (and more), you can dress up any sandwich. Treeline Soft French-Style Cheeses Their cashew-based spreads — Herb Garlic, Chipotle-Serrano, and Sea Salt & Pepper — are terrific on crackers, says Wolfram. Miyoko’s Creamery They have an organic cashew milk mozzarella, creamy, spreadable varieties like Garlic Herb, and “cheddar” slices featuring oat milk that would all look at home on a cheese board. Kite Hill The influencer-loved almond-milk-based brand has a cult following for a reason. Their cream cheese alternative is silky, smooth, and tastes like traditional cream cheese. It’s a must for spreading on bagels, says Wolfram. RELATED: The Best Plant-Based Milks to Add to Your Grocery Rotation
