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March 3, 2010
Milk-Free Diet
My daughter has a milk protein intolerance and I've been following a milk-free diet for about 4 months now. Was on a milk, soy, wheat, nut, citrus and egg free diet for a month - so just milk-free hasn't been too bad! Here are a few ideas on how to enjoy more foods if you're eating milk free:
1. Milk based salad dressings like Ranch are out, so try using olive oil and vinegar or salsa on your salads. You could use an Italian or a vinaigrette if you can eat soy - just make sure you read the labels for possible milk products. Most commercial salad dressings use soybean oil, but some do use olive oil.
2. I have oatmeal almost everyday for breakfast. I use to always make it with milk to get extra protein and calcium. Now I just use the old fashioned oatmeal made with water. But I also add wheat germ, cinnamon, walnuts and blueberries to make it a little more interesting.
3. Most waffle and pancakes have milk as an ingredient. Find a complete pancake mix that you add water only to (I found Raley's store-brand works). You can also make them a little healthier by replacing part of the mix with oatmeal, adding wheat germ, walnuts and blueberries. No butter on the pancakes and check the syrup to make sure it does not contain milk products. You could also top with peanut butter and/or strawberries.
4. Soymilk can be used in coffee drinks or if you're making french toast. I like Silk chocolate soymilk in my decaf coffee to make a mocha and even made the french toast batter with chocolate soymilk - yum!
5. Dip raw veggies like carrots, celery, cucumber and bell pepper in salsa. Very healthy and very tasty!
6. Pasta with a red sauce like marinara is milk free, but white sauces are not. White sauces often contain butter and sometimes cream or milk. Choosing the red sauce is also a lower fat and lower calorie choice.
7. Some restaurants put a dab of butter on their steaks to make them taste "better". You can request they not add the butter and enjoy your filet mignon and plain baked sweet potato (one of my favorite restaurant meals!).
8. If you're not eating dairy foods, be sure to take a calcium supplement. Women ages 19-50 need 1000mg of calcium each day.
Posted by Lisa at March 3, 2010 1:33 PM
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