There are many great reasons why you might find yourself avoiding dairy products: allergies, health concerns, or ethical reasons, to name a few. Luckily, there are plenty of excellent and delicious Plant-Based "milks" available at your grocery store.

Through our Meal Delivery Service, we prepare food for many individuals with dietary restrictions, and this experience has taught us that certain varieties are better for certain applications. So, if you have ever found yourself staring at the many options lining the shelves of your supermarket and are confused about where to start, look no further!

In this post, I’ll review some general facts and tips to consider when purchasing non-dairy milks. Next week on the blog, I’ll share detailed insight on the most common types you can buy at the store and how we like to use them in cooking, smoothies, and everyday applications - plus, we’ll provide you with a recipe to make your own almond or cashew milk at home. (Sign up to receive email reminders when a new post goes up!)

Tips when considering non-dairy milks:

• Refrigerated or Shelf-Stable Plant Milks? When you start shopping for non-dairy milk, you will notice that you generally have two options: larger half-gallon containers sold in the refrigerated section near the dairy milk, or smaller quart-sized cartons, most often available in the organic or “natural foods” section. To me, both are good for various reasons. I have found that the refrigerated milks can be less expensive by volume, plus there is something just oddly comforting and familiar about pouring milk out of a carton that feels like the dairy milk that you’re used to. The shelf-stable milk is nice because you can stock up on it and keep it in your pantry for months, ready for when you need it. It’s also great for traveling, since you can’t always count on your hostess or hotel having a non-dairy option for you. Some brands are only available in refrigerated form, others are only available in the cartons - that’s just the way it is, so I find myself buying both, regularly.
• Sugar Content: Regardless of which department you buy your milk from, you’ll want to watch out for brands that add lots of sugar. Some milks are naturally high in sugar (rice, oat) and they have their place, but other varieties can be very low in sugar, unless the manufacturer chooses to add it for flavor. I tend to go for the unsweetened varieties, only, because then I can control the sugar by adding my own sweetener, if I want it. Most brands will offer an “original”, “vanilla”, and “unsweetened”. Just read labels.
• Gums and Stabilizers: I’ll admit, I used to be wary of the number of ingredients on the labels of plant milks. Cow’s milk just says “milk” so that’s better for you, right? Not necessarily. First, understand that small amounts of stabilizers are used to give the milk a pleasant and smooth consistency. (If you make nut milks at home, you’ll understand that completely raw, natural almond milk, for example, will separate into solids and liquid as it sits, unlike the brands you’ll find at the store.) We are by no means advocating that plant milks become a large part of your diet - they are simply a supplement to avoid dairy-milk, as needed. So, in my opinion (and after personal review of scientific research on the topic of stabilizing gums in the human body), I have found no evidence to suggest that I need to avoid them completely. The other ingredients that you’ll see listed on the side of those cartons are generally added vitamins and minerals, since most plant milks are fortified. I consider this a bonus, so it does not bother me. If you decide that you really want to avoid any stabilizers, there are brands available to purchase online for home delivery that are purely, freshly processed plant-milks with no added ingredients - of course, these come with the matching price tag for the level of perishability and quality, so that is a personal decision that you can make.
• Ingredients: As mentioned above, I don’t like added sugars in my plant milk. I also avoid stevia, monk fruit, and other “natural” sweeteners, because I’d prefer the unsweetened variety, always. You can decide what works best for your tastes and your family. Lastly, I will always opt for the organic brand if given the choice between two similar options.
• Where to Find Them in Chester County: You can find many varieties at Kimberton Whole Foods (locations in Malvern, Downingtown, Kimberton, and more), Wegmans (at my Downingtown store, they stock plant milks in the organic refrigerated section as well as different varieties in the non-organic dairy section - so look around!). Whole Foods Market in Devon (and soon, Exton!) also carries a great variety of plant based milks.

Come back to the blog next week to see how we use these varieties to bring out the best that each has to offer:

• Almond Milk
• Cashew Milk
• Macadamia Milk
• Coconut Milk
• Hemp Milk
• Flax Milk
• Quinoa Milk
• Soy Milk
• Oat Milk
• Rice Milk

Don't forget to join our mailing list here so you don’t miss a post!

Looking for the perfect substitution for a recipe that you want to convert to dairy-free? Leave us a note in the comments below or email us and we’ll give you our best advice.

With Saint Patrick’s Day around the corner, you may be wishing for a little “luck of the Irish”. Unfortunately, when it comes to good health, luck has very little to do with it! That why at The Wildflower Chef, we believe in making healthful choices into daily habits, and that includes holidays.

While corned beef and Irish soda bread may take center stage at this time of year, these foods aren’t exactly known for their health benefits. This week, I’ve decided to focus on some healthy Irish-inspired dishes that you can feel good about preparing for your family, any time of the year.

Those who know me, know that I frequent my local Kimberton Whole Foods in Downingtown for all of my organic produce and natural-product needs. I'm pleased to share that the great folks at Kimberton will be sharing some of my recipes with their customers over the coming months. Check out the notes in the recipes below to see how I like to use my favorite Kimberton products - plus, they've given me the inside scoop on some sales they're running starting Tuesday the 14th, and allowed me to share them with you. (Scroll down to see!)

Please enjoy!

Vegetarian Shepherd’s Pie
Serves 4-6
We leave out the beef in this updated version of a classic. Fiber and protein-rich lentils give this dish a huge nutritional boost, with plenty of stick-to-your-ribs staying power.

• 2 pounds potatoes, such as russet or red, peeled and cubed (about 4 medium)*
• 2 tbsp vegan butter (I like Soy-Free Earth Balance)**
• 2 ½ cups vegetable stock, divided
• Salt and pepper, to taste
• 2 tbsp coconut oil (always organic and unrefined!)**
• 1 carrot, peeled and chopped
• 2 stalks celery, chopped
• 1 onion, chopped
• 6 oz white or cremini mushrooms, diced
• 3 cloves garlic, minced
• 1 heaping tsp fresh thyme
• 2 tablespoons all-purpose flour (or gluten-free flour blend)
• ½ to 1 cup frozen peas
• 1 can (cooked) lentils (about 2 cups)
• Seasonings: 2 teaspoons Worcestershire sauce, tomato paste, dijon mustard, or red wine vinegar (adjust to taste)
• 1 teaspoon sweet paprika
• ¼ cup chopped parsley

Boil potatoes in salted water until tender, about 12-15 minutes. Drain potatoes, mash with butter, ¼ to ½ cup stock, salt, and pepper, until smooth. Adjust consistency by adding more or less stock. Keep warm.

While potatoes boil, preheat a large skillet over medium high heat. Add oil, then add carrot, celery, and onion. Cook for 10-15 minutes, or until onions are tender, adjusting the heat to medium-low as needed to prevent burning. Add mushrooms, garlic, and thyme, and heat for another 5-10 minutes, or until mushrooms are tender and have released their liquid. Sprinkle the flour over the vegetables and stir to incorporate. Finally, stir in 1 to 2 cups stock and bring to a gentle simmer. You’re looking for a thickened-gravy consistency.

Stir in peas and lentils, then adjust seasonings as desired: note options in the ingredient list.

Preheat broiler to high. Fill a casserole dish with the vegetable mixture. Spoon potatoes over top and spread gently to cover. Top potatoes with a sprinkling of paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned. Top with chopped parsley and serve.

Tips: Try using mashed sweet potatoes in place of white potatoes for a variation on this meal. You can also add spinach, kale, or other greens to this dish - simply stir them in when you add the peas and lentils, and cook until wilted. This dish is flexible and versatile, so feel free to add whatever vegetables you have on hand.

Sauteed Cabbage
A mild and healthful cruciferous vegetable, cabbage contains plenty of antioxidants and vitamins, and is a great addition to a healthful diet.

• 1-2 tbsp coconut oil or olive oil
• 1 small cabbage, sliced in half, cored, and sliced thinly*
• Salt and pepper, to taste

Heat oil in a large nonstick saute pan or dutch oven over medium heat. Add cabbage, season with salt and pepper. Cook, stirring, until cabbage is tender, about 10-20 minutes.

Vegan Shamrock Shake
Serves 1-2
While McDonald’s Shamrock Shakes have a cult-following - who doesn’t love the sweet combination of mint and vanilla? - I obviously won’t be spending my money there. Here’s a version that I can make at home and feel good about. See notes below for a more decadent version that still uses organic, plant-based ingredients.

• 1 banana
• Large handful of fresh baby spinach
• About 1 cup unsweetened flax milk, cashew milk, or coconut milk (I love SO Brand unsweetened coconut milk in this application - mild yet slightly sweet.)**
• 1 scoop plant protein powder - optional (I like Garden of Life Raw Protein)**
• ½ teaspoon vanilla extract 
• ¼ to ½ teaspoon peppermint extract, to taste (Frontier Brand is the best!!)**
• Crushed ice, optional (½ cup)
• Sweetener, to taste: sugar, maple syrup, honey, agave - optional (depends on your protein powder)

Blend all ingredients in a high-speed blender until smooth. (We recommend adding your sweetener last, only if needed.) Enjoy!

Looking for something more confectionary, like the original? I love Luna and Larry’s brand vanilla ice cream. Blend with plant milk, mint extract, vanilla extract, and a handful of fresh spinach, for color. (Or, use fresh mint for color and omit the mint extract, if you can!)

*Organic Red Potatoes and Green Cabbage are on sale at Kimberton Whole Foods starting March 14th!
**My favorite brands are all available at Kimberton Whole Foods

Hearty and Healthy
By: Laura Muzzi Brennan
Originally published in County Lines Magazine, March 2017

You may be a hardcore vegan while I'm an unrepentant carnivore - the food version of you say potay-to and I’m low carbing it - but I bet we agree on one thing: we both want to push away from the table feeling satisfied and nourished. The challenge - especially in late winter when our bodies still crave rib-sticking food - is finding dishes that fill us up, don’t weigh us down and provide the nutrients our bodies need to bounce into spring.

Chef Emily Scott knows how to strike this balance. In 2014, Scott started The Wildflower Chef, a meal delivery service she now runs out of West Chester’s Artisan Exchange. Her business name reflects her commitment to providing “honest” food: simple, fresh and organic with no empty calories, no confusing labels, no hidden ingredients.

The majority of Scott’s clients are parents with young children. They’re short on time but want to provide their families with healthy food. She also cooks for many older couples who’ve decided to devote their energy to pursuits outside the kitchen. Many clients have allergy concerns and 90 percent follow a gluten-free diet.

The delivery service works like this: clients fill out a questionnaire about food preferences including how much time they’re willing to spend reheating. Most opt for 3 to 5 meals per week - 3 is the minimum. The service is not a subscription, so there’s no obligation to order every week.

Before each delivery, Scott sends a menu for review and approval. Although clients are free to make requests, most don’t: “They’re happy as long as we keep the healthy food coming,” says Scott.

Among her clients’ hearty favorites are vegetarian enchiladas and beef chili that gets an extra healthy boost from puréed pumpkin. Scott loves making soups and offering vegan meals. Her menus evolve constantly based on available ingredients and clients’ tastes.

Overall, Scott focuses on plant-based dishes and offers some great ways to make such meals filling and nutritious. For those looking to cut starch, she likes to replace potatoes with winter squash. For a fiber boost - and a toothsome alternative to meat - lentils and beans fit the bill. And if you’re trying to reduce dairy intake, Scott suggests exploring recipes that use cashews to make vegan “cheese” sauces or creamy salad dressings.

Over her years of feeding others - before enrolling in culinary school, she cooked for fellow dancers at the Orlando Ballet Company - Scott concluded that cooking per se is not the only obstacle to eating healthfully. So in early 2017, she debuted her seasonal meal planning program.

Clients pay a set fee, and every week for the first month of the season, she sends recipes that can be adapted for any diet along with nutritional tips and shopping lists. As part of the plan, clients enjoy a 30-minute phone consultation with Scott and can email her anytime with questions. During months two and three, she continues to send weekly emails full of bonus recipes, fitness tips and much-needed inspiration.

When food becomes less about calories and more about what you are getting (nutrients and antioxidants vs. fat grams and sugar), it’s easier to make the decision that you know will benefit you the most,” says Scott in her ebook, Plan Your Health Program.

​Now those are words to eat by. 

Get Chef Emily Scott's recipes, featured in the March 2017 issue of County Lines Magazine.