Dairy free diet

If like me you want to stick to a Dairy Free Diet. Here are some tips.

Eliminate all sources of milk products (cheese, yoghurt, butter, milk chocolate, some margarines, many processed foods, custard, malted drinks, ice-cream, sausages, thick soups, sauces etc).

Attention! Milk products can be also present as hidden ingredients such as:
• Lactose, caseinates, milk protein, lactoalbumen, whey and milk powder. (Read labels to check).

Alternatives to dairy milk are:

• Rice milk with added calcium
• Oat milk, e.g. Oatley
• Almond milk
• Soya milk, e.g. Provamel organic

Goat’s milk and sheep’s milk products can be fine. Try them out and see how you respond to them.

Alternatives to yoghurt:

• Soya yoghurt (e.g. Yofu) in many natural flavours
• Soya/dairy free rice cheese slices, tofu (available from Evergreen)
• Goat’s yogurt.

Good sources of calcium/magnesium are:

• Nuts and nut spreads: cashew, hazelnut, almond, tahini
• Green leafy vegetables: broccoli, spinach, cabbage, lettuce, nettles, parsley, watercress, dandelion & kelp.
• Sprouts, especially alfalfa. Try sprouting some of your pulses/lentils before cooking them. These are excellent in stir fry dishes or raw in salads.
• Lentils & pulses ( avoid kidney beans ).

Treats:

• Swedish glace is a tasty dairy free ice cream available from health food shops.
• Green & Black’s organic plain chocolate