Reduce dairy/occasional egg

There are very few foods that I do not particularly like and eggs is one of them.  Growing up, our family would have egg night once a week as an economical dinner. The egg preparation I like is one that mixes eggs with veggies such as peppers, mushrooms, and onions such as a frittata or crustless Quiche.  Work to minimize your consumption of dairy and eat no more than three eggs each week.

Reduce Dairy


  • Try unsweetened almond, soy, or coconut milk.   Most of these contain as much protein as milk.
  • Satisfy cravings with cheese made from grass-fed sheep’s or goat’s milk.  Both pecorino and feta are rich and flavorful.
  • Try small amounts of sheep’s or goat’s milk products like yogurt with no added sugars.

Occasional Egg


  • If you must buy eggs, get only organic from cage-free chickens.
  • Have a one-egg breakfast with fruit or other plant-based foods such as oatmeal.
  • Substitute eggs with fruit or other plant-based foods such as 100% whole wheat bread.
  • Use a quarter cup of applesauce or a small banana to substitute for one egg when baking.

Taken from National Geographic’s  “The Blue Zones-The Science of Living Longer”


I started using almond milk some years ago and I like it on oatmeal, in smoothies, and use it in place of cow’s milk in my kitchen.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s