Nutrition#

In general, cheeses are high in fat with some protein and water. Similar to nuts and seed which have less water, but more fiber. The main important difference is the kind of fat, cheese contains a higher amount of saturated fat which raises LDL and seems to reduce all cause mortality compared to mono- and poly-unsaturated fats. Fibers and resistant starches may also provide a beneficial health outcome, particularly compared to high sodium and non-fermented cheeses. Calcium and other micronutrients can be found in other foods and usually in their direct plant based replacements. Most humans are lactose intolerant and acne may be exacerbated by the saturated fat and hormones present in animal milks.

You might want to avoid high saturated fat cheeses, such as those made with coconut oil, and attempt to find or make fermented cheeses, which may provide additional nutritional value and improve inflammation markers.

Environment#

TODO: In practice, vegans have about halve the carbon emission of vegetarians. Water use

Ethics#

Even though they are not killed directly for their flesh, they are used unnecessarily and are still part of the industry which prioritizes their incentives over the animals live or wellbeing. An industry that prioritized their live would not scale and result in higher prices. For example, cows used for milk production may be separated from their families, restricted to a space with or without grass, be artificially inseminated and killed early for their flesh when they start to reduce their milk output because of old age or intense physical demands of milk production.

Alternatives and Suggestions#

Nuts and Seeds#

A more direct replacement. Specially as a snack.

Nut and seed butters can be used by themselves or in combination with other ingredients. Higher saturated fat nuts such cashews and peanuts can be used as base for replacements when you require a solid block.

Grains, Tubers and Legumes#

For soft or melted cheeses such as those found in cheesecakes, pizzas or lasagnas. You may find that the starches in some plants can provide an appropriate replacement, while introducing protein, fibers and resistant starches. Some popular examples are cassava, corn or potato, but you could also use oats, rice, soy/tofu or garbanzo if the stretch is not that important.

The fat content is lower which may reduce the calories of the plate, but may also result in an imbalance of too much carbohydrate (Pizza with oat cheese). So you may consider mixing nuts and seeds for a one-to-one replacement, with the added nutritional value or unsaturated fats and variety.

Spreads such as hummus with chickpeas, tahini, lemon, nutritional yeast and spices is a perfect replacement for cheese spreads.

Tofu and Tempeh#

Soy is a very popular option with excellent nutritional value and many presentations. You can use a simple seasoned and cooked tofu by itself as a solid replacement or as a base for spreads. Tempeh is fermented soybeans which preserves more of the fibers and includes beneficial properties and strong flavour of fermentation.

Parmesan#

Put hemp seeds, sunflower seeds or cashews, nutritional yeast and spices: salt, onion and garlic powder in a food processor and chop to your desired texture. You may add other spices such as coriander, paprika, cayenne or fines herbes.

Fermented Cheeses#

Probiotic capsules or live bacteria from other products such as apple cider vinegar with the mother, which means it has the live bacteria. They usually use cashews or sunflower seeds since they are a bit more solid when processed.

Recipes:

• https://rainbowplantlife.com/fermented-cashew-cheese/
• https://minimalistbaker.com/easy-probiotic-cultured-vegan-cheese/

Other fungal or mold chesses such as blue and brie could be found in stores, for example Kareem in Colombia. Making them yourself could be done, but is requires more steps and time.

Ingredients and Spices#

Typical ingredients found in cheese alternatives include nutritional yeast, onion, garlic and mushroom powder, miso, coriander, cumin. Fat from nuts, seeds or oils and acids such as vinegar or citrus fruits (lemon). For solid texture may be higher saturated fats such as cashew and if you are looking for a stretchy cheese you could use cassava, corn or potato starch.