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So you've been told (or you suspect) that you can no longer eat dairy. You might be allergic to a milk protein like casein, or just intolerant to milk sugar (Lactose). Either way you are far from alone, the majority of the human population can not digest lactose, the main sugar in milk. This means we've had to find alternatives like Soy and nut milks, goat cheese and nondairy creamer.
So if you're cutting out dairy for your health or as an eating preference, this simple guide will help you adapt. I've included some of my favorite dairy substitute recipes to help you out! May you not struggle as I did to find replacements for my favorite foods.
This is, of course, not intended to replace information from your doctor or nutritionist, as I am neither.
For those of you who are also allergic to soy or nuts, the recipes I include can be adapted for use with most any milk substitute unless it says otherwise.
So if you're cutting out dairy for your health or as an eating preference, this simple guide will help you adapt. I've included some of my favorite dairy substitute recipes to help you out! May you not struggle as I did to find replacements for my favorite foods.
This is, of course, not intended to replace information from your doctor or nutritionist, as I am neither.
For those of you who are also allergic to soy or nuts, the recipes I include can be adapted for use with most any milk substitute unless it says otherwise.
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Editing your food intake:
First, lets talk about what you will need to remove from your diet.
If you're lactose intolerant, you may be able to have some, or lots of dairy before you have a reaction, you may also be able to take a pill containing an enzyme called lactase that will digest the milk sugars for you. If, like me, you are very lactose intolerant, you may not be able to eat any milk products at all. Some lactose challenged people still enjoy the following foods:
Goats milk and cheese, ice cream, hard cow cheeses, yogurts. Generally the more fat something has, the less lactose it has so butter and cream are more easily tolerated. If you still choose to eat milk products, read the label to be sure extra lactose has not been added. Whey, for instance, is often at least 75% lactose!
If you're allergic, you will need to remove all dairy from your diet unless your physician says otherwise. Reading every package will help, look for sneaky milk ingredients like: lactose (a milk sugar and additive to cheap chocolate), whey, casein, lactalbumin, etc. Look particularly for things that start with 'lact' or 'casei' as these often indicate milk ingredients and they may not even be listed under the 'allergens' section of the nutrition label.
First, lets talk about what you will need to remove from your diet.
If you're lactose intolerant, you may be able to have some, or lots of dairy before you have a reaction, you may also be able to take a pill containing an enzyme called lactase that will digest the milk sugars for you. If, like me, you are very lactose intolerant, you may not be able to eat any milk products at all. Some lactose challenged people still enjoy the following foods:
Goats milk and cheese, ice cream, hard cow cheeses, yogurts. Generally the more fat something has, the less lactose it has so butter and cream are more easily tolerated. If you still choose to eat milk products, read the label to be sure extra lactose has not been added. Whey, for instance, is often at least 75% lactose!
If you're allergic, you will need to remove all dairy from your diet unless your physician says otherwise. Reading every package will help, look for sneaky milk ingredients like: lactose (a milk sugar and additive to cheap chocolate), whey, casein, lactalbumin, etc. Look particularly for things that start with 'lact' or 'casei' as these often indicate milk ingredients and they may not even be listed under the 'allergens' section of the nutrition label.
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Whipped Coconut Cream
Gluten Free, Egg Free, Dairy Free, Soy free, and Nut Free
Makes 1 ½ cups
3 best-quality cans full fat coconut milk, chilled
2 tablespoons superfine sugar
Place a large bowl and whisk in the freezer for 10 minutes. Open the chilled coconut-milk cans, and skim cream from tops. Make sure not to get the thin liquid from bottom of can, or cream will not become stiff when whipped. Place cream and sugar in bowl; whisk until thick and stiff. Store in an airtight container in the refrigerator for up to 2 hours.
Its ABSOLUTELY delicious..and I am not allergic to dairy (I just am pre-dairy free recipes cos my nephew is super allergic to pretty much everything, and I like to make 'sweet' things for him!)
I much prefer this over real whipped cream! Surprisingly,, it is not overly coconut-y!
Even my dairy loving husband prefers this to an actual cream sauce!
Fry a kangaroo steak. (a beef steak like flank steak, or a minute steak (on the thin side so it will cook though) would be fine, too...) Cook steak until done. Once you've got that nice brown thing going on, add your mushrooms. Fry until they are dark and you have lots of frond.
Then, add one half to three quarters of a can of coconut milk, and... cook down until you have a wonderful creamy gravy. Don't forget the salt!
Serve your steak smothered with a wonderful creamy sauce. Yum!
This is an Aussie recipe I got from Cooks.com on the internet. I was looking for Kangaroo recipes and this was the one I tried! It would work real well for beef or lamb, too.
It seems to work, though I didn't find it until after my dietitian said, "NO soy!" so
I haven't tried it. If you are curious, I can pass it on.
Oh, and I find that Hemp milk has a wonderful texture and to me does taste creamy and nice... closer to milk than soy or even rice milk, frankly.
If you add it 1:1 with coconut milk, you can make a good egg-nog dairy replacement.
I strongly recommend unrefined coconut oil.
That is, if you like the flavor of coconuts. I do, actually, and whipped up a little bit
it makes a decadent yet healthy spread!