Roughly 3 and 1/2 weeks ago, I took the leap and did something I’ve been meaning to do for a long time. I cut out dairy.

The range of responses I’ve gotten when I tell people about this decision is funny to me. I’ve heard everything from “oh my gosh don’t you feel amazing now?” to “why in God’s name would you do that?”

But honestly, I didn’t make this change for anyone else: I did it for me and my body and my health. I’ve noticed positive changes in my health and I do feel better, and that’s what counts!

The point of me bringing this up is not to gloat about finally giving up dairy (because let’s be real, I’ll probably eat some dairy on special occasions in the future), and certainly not to make anyone reading this feel like they too need to give up dairy (we are all different).

I bring it up because I think it’s a great example of how sometimes change is really freaking hard, and a long time in the making. Years ago, when struggling with acne and in the dermatologist’s office looking for a quick fix, I was told to try giving up dairy. And there have been other health issues along the way that have certainly clued me into a possible dairy intolerance.

But I wasn’t ready until recently.

I didn’t have the desire until recently. And therefore I wasn’t looking for solutions that would keep me satisfied with my nutrition and feeling my best until recently.

My point is, making changes to our health is about more than just knowing what we should be doing. It’s about finding the reasons for change that resonate, and then doing the work to make substitutions in our diet and eating patterns that lead to lasting change.

With that being said, here is my go to substitution for greek yogurt (so far) 🙂

coconut chia parfait

Coconut Chia Berry Parfait – makes 3 servings


  • 1 13.5oz can coconut milk
  • 2 Tbsp chia seeds
  • 1 1/2 tsp raw honey (optional)
  • 2 1/2 cups fresh berries of choice
  • nuts or granola of choice (optional)

To Prepare

Pour coconut milk into a bowl and whisk well until smooth and well combined (alternatively, place in blender and blend for a couple seconds). Add chia seeds and honey if desired, and stir gently with a spoon until combined. Place in an airtight container and refrigerate until mixture thickens (I like to refrigerate mine overnight).

Once thickened, layer fresh, washed berries with 2-3 spoonfuls of coconut milk mixture (use 3 serving bowls or jars and divide the coconut milk and berries into thirds to make three servings). If desired, top with nuts or granola. Enjoy!


Do you struggle with food allergies or intolerances? I’d love to hear your feedback so leave me a comment and let me know!