going dairy free
INCLUDES:
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A 2-week dairy free challenge
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Recipes
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Meal plans
Why go dairy or lactose free?
There are many reasons why more and more people are choosing
to go dairy free.
Everyday healthy living or just simply curious!
More and more people are choosing to go dairy free as part of their exploration of plant based
healthy eating. Adding some of the delicious dairy free alternatives to your diet along with more
fruit and vegetables, grains, nuts and pulses is all part of the journey. Plant based foods are a
source of fibre which, as part of a balanced diet and healthy lifestyle, helps maintain good gut
health.
Welcome to dairy free and
delicious living!
You are about to join the growing number of people who have already
chosen to go dairy free, either as a lifestyle choice or for health reasons
such as lactose intolerance. Whatever your reason, this booklet will
provide you with helpful tips, meal plans and recipes – to ensure that
your dairy free challenge is exciting, delicious and most importantly
nutritionally balanced.
Contents:
Why go dairy or lactose free?
3
Dairy & lactose free living made easy
4
The Alpro 2-week dairy free challenge
6
Dairy and lactose free eating plan
8
Recipes10
2
Suitable milk alternatives and dairy swaps
12
Understanding the ingredients list
14
Food, drink and tummy feel diary
15
Allergy to Dairy
Lactose Intolerance
True dairy allergy, known as cow‘s milk protein
allergy, occurs when the body’s immune
system reacts abnormally to the harmless
proteins found in milk and dairy products.
Lactose is a naturally occurring sugar found
in all animal milks (e.g. cows’ milk, goats’
milk, sheep’s milk, buffalo milk) and the dairy
products made from them – cheese, cream,
yogurt etc.
Cow’s milk protein allergy is different to
lactose intolerance, which does not involve
the immune system. It requires a completely
dairy free diet, which should be undertaken
with advice from a medical professional such
as a specialist doctor or dietitian.
Who? Cow’s milk protein allergy occurs in
up to 5% of infants and toddlers and usually
disappears by around 5 years of age. It is
unusual for milk allergy to last into adulthood.
Tummy Discomfort - Dairy
and Lactose Sensitivity
Some people find they are sensitive to lactose
and/or dairy products, which can result in
tummy discomfort e.g. bloating, diarrhoea
or stomach cramps. Reducing the amount of
lactose we eat as part of a balanced diet and
healthy lifestyle may be one way towards a
happy tummy.
In the gut, lactose needs to be broken down
by the enzyme lactase. People suffering from
lactose intolerance lack or do not produce
enough lactase, and undigested lactose
remains in the gut causing tummy discomfort,
bloating and/or diarrhoea.
Who? About 5% of the adult UK population
suffer from lactose intolerance. Some races,
particularly those whose diet has been
traditionally non-dairy based, are more
susceptible e.g. South-East Asia and parts
of Africa.
Lactose intolerance is rare in children.
If you are feeling curious or think
your tummy discomfort could be
related to lactose or dairy, why not
take our 2-week dairy free challenge
and see how you feel – page 6.
The information in this booklet is a guide and not intended to replace health professional advice.
If you are thinking about going dairy free for the long-term, it’s always a good idea to seek advice from
a registered dietitian to make sure your diet remains balanced.
l 3
Dairy and lactose free living
made easy.
What is a dairy free diet?
Going dairy free simply means following a
healthy balanced diet that applies to us all, but
with one exception – all milk and dairy products
are replaced with calcium fortified plant based
alternatives such as Alpro milk and yogurt
alternatives.
As lactose is only found in milk and dairy
products, going dairy free means that your diet
will also be lactose free.
Dairy & lactose sources to be
avoided on a dairy free diet
2
5
Sugars and fats tend to be high in calories and
low in nutrients. Keep a check on carbonated soft
drinks and cordials, spreads, dressings, biscuits,
cakes, sweets and chocolate.
ake starchy foods a major
M
part of all your meals.
Choosing from a variety of starchy foods such as
bread, cereals, rice, pasta and
potatoes is the basis of a
good eating plan. Try
to choose wholegrain
varieties wherever
possible e.g.
wholemeal breads,
wholewheat pasta and
whole grain breakfast
cereals.
4
Butter/margarine
All dairy creams
Cheese
Dairy custard and desserts
Cakes and biscuits containing dairy products
See page 12 for great tasting dairy free alternatives
Making your dairy free diet as healthy
as possible.
To ensure you stay healthy on your dairy free
diet, follow these five simple steps to a healthy well
balanced eating plan.
1
Supersize your fruit and
vegetables – aim for 5 a day.
Try and include these with every meal. All kinds
count: fresh, frozen, canned, dried, pure fruit
and vegetable juices and pure fruit smoothies.
4
3
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Great tasting calcium foods
– 3 servings a day.
Milk and dairy products are our main source
of calcium, an essential mineral for building
and maintaining strong bones. Therefore,
when choosing plant based dairy alternatives,
always go for the calcium fortified varieties.
A serving:
200ml Alpro almond milk or soya milk
alternative
l 125g pot Alpro soya yogurt alternative or
desserts
l 25g tofu
Meat, fish and other proteins
– 2-3 portions a day.
Protein, as part of your healthy balanced diet and
lifestyle, helps maintain healthy tissue growth and
repair. Opt for lower fat options:
Cow’s, goat’s, sheep’s and other animal milks
Dairy yogurts
Fatty & sugary foods
– eat less often.
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ave red meat less often, remove skin from
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chicken and visible fat from meat, avoid
processed meats e.g. sausages, salamis, pies
and use healthier cooking methods
e.g. grilling, boiling.
ave meat-free days - replace
H
with beans, pulses, nuts or meat
replacements such as soya mince.
Include fish (from sustainable
sources) twice a week, one of
which should be oil-rich e.g. trout,
mackerel, salmon.
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ther calcium enriched plant based milks
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such as hazelnut, coconut and rice.
Other non-dairy calcium foods include: almonds,
white and brown bread, a few calcium fortified
breakfast cereals, dried figs, fortified fruit juice,
sesame seeds and
tahini paste.
5
Your 2-week
dairy free
challenge.
STEP 1:
Keep a food, drink and
tummy diary.
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eep recording what you eat, drink and how
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your tummy feels throughout the 2-week
dairy free challenge.
STEP 2:
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tart recording what you eat and drink and
how your tummy feels. It’s helpful to start
the diary before you start your dairy free
challenge. That way you can compare before
and after and spot any differences in your
digestive health. Copy our food, drink and
tummy diary on page 15, or to download it
visit www.alpro.com/uk/lactose-dairy-free.
If your tummy has not settled after the
2-week dairy free challenge:
A) P
inpoint the foods and drinks in your daily
diet that contain dairy and lactose.
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B) C
hoose great tasting lactose and dairy free
alternatives to put in their place.
Follow our 3-step guide to ensure your 14-day
dairy free challenge is freewheeling, delicious and balanced.
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the foods and dishes you love. Use our dairy
swaps list on page 12 to help you:
Cutting out dairy made
easy. Choosing your
dairy swaps.
Going dairy free and cutting out lactose doesn’t
mean you have to sacrifice taste or give up all
C) T o make sure of a dairy and lactose free
diet, always check the ingredients list on
pre-packed and ready made foods. See our
ingredients list on page 14.
Beyond your 2-week
dairy free challenge.
For those who were curious.
Having discovered how easy and enjoyable a
dairy free diet can be, why not simply carry on?
For those sensitive to lactose.
If you feel good, and your tummy has settled
after our 2-week dairy free challenge:
There is no reason not to carry on enjoying
your dairy free diet for longer.
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Dairy yogurts
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☞
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☞
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Butter/Margarine
Dairy single cream
Dairy sour cream
Cheese
Alpro soya milk alternatives
l Alpro almond milk or hazelnut drink
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Alpro soya yogurt alternatives
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Pure vegetable margarines or oils
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Alpro alternative to single cream
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Alpro simply plain yogurt alternative
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Tofu or some soya cheeses – but check the ingredients list
Dairy custard and desserts
Cakes and biscuits
containing dairy products
6
☞
☞
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Dairy free varieties - many sweet biscuits especially plain
value varieties - always check the ingredients list
For most people, going dairy free for just two weeks
won’t be any problem at all. The following groups
of individuals should seek professional advice
from a medical doctor and/or their dietitian before
considering a dairy free diet:
All children (under 18 years of age).
Anyone with an ongoing diagnosed medical illness.
l Those with any medically diagnosed food allergies
e.g. nut, soya, shellfish, wheat.
l If you have been experiencing chronic and/or
severe discomfort, abdominal pain or digestive
symptoms.
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onitor how you feel after you’ve eaten
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lactose. If you know you have lactose
intolerance, then it is advisable to speak to
a health professional such as a dietitian or
your GP.
Useful websites
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Alpro vanilla custard
l Alpro desserts – caramel, chocolate or vanilla
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Is it OK for me?
ou may wish to try out a little lactose at a
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time – with a small helping of some of the
hard cheeses such as parmesan.
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If you have kept to a dairy free diet, it is
advisable to see your GP or dietitian to
identify what else may be causing your
discomfort.
STEP 3:
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Cow’s, goat’s, sheep’s and
other animal milks
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heck that your 2-week dairy free challenge
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has been completely free from dairy – you
might be very sensitive to extremely small
quantities of lactose. Review your diary and
check the ingredients list of all your foods,
drinks and medicines to see if you could have
accidentally consumed lactose.
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www.alprodairyfree.co.uk
www.ibsnetwork.org
www.allergyuk.org
www.coeliac.org.uk
www.patient.co.uk/health/Irritablebowel-syndrome
www.nhs.uk/livewell/goodfood/pages/
food-labelling-terms.aspx
7
Breakfast
IDEAS
Porridge oats made with Alpro
soya milk alternative or Alpro
almond milk.
Your dairy free
and delicious
eating plan.
Bagel with peanut butter and
banana.
Whole grain breakfast cereal
served with Alpro soya milk
alternative or Alpro almond milk
topped with chopped banana and
a sprinkling of nuts.
Muesli topped with Alpro pouring
yogurt alternative and fresh fruits
of your choice.
Want to try dairy free eating?
The 7-day eating plan on the following
page will help to get you started.
Just choose one breakfast, one lunch and
one dinner, with drinks.
8
If you have a bit more time on
your hands, why not try dairy free
scrambled eggs using Alpro soya
alternative to milk. Serve with some
slices of smoked salmon for a
weekend brunch.
Choose from the wide variety of
Alpro soya fruit yogurt alternatives
served over fruit salad. Sprinkle
some muesli on the top for that
extra fibre and crunch.
Cranberry and raspberry smoothie
See recipe on page 11.
Lunch
IDEAS
Dinner
IDEAS
Butternut squash and sweet
potato soup, served up with crusty
wholemeal bread and dairy free
spread. See recipe on page 10.
Dessert: Fresh fruit.
Filled wholemeal pitta bread - with
tandoori chicken pieces, shredded
lettuce and cucumber.
Dessert: Alpro soya fruit yogurt
alternative.
Smoked mackerel with green
salad and avocado. Served with a
wholemeal roll.
Dessert: Alpro soya dessert –
choose from chocolate, caramel or
vanilla.
Wholemeal wrap filled with
houmous, grated carrot and
chopped pepper.
Dessert: Alpro Fruity & Creamy
yogurt alternative.
Tuna and sweetcorn pasta salad
with a dairy free dressing, served
with a green salad.
Dessert: Fruit and a couple of
dairy-free biscuits.
Cod and leek pie with Alpro mash
– see recipe page 11.
Dessert: Fruit salad topped with
Alpro soya custard.
Jacket potato filled with baked
beans or tuna and sweetcorn.
Dessert: Fresh fruit salad with
Alpro soya alternative to cream.
Grilled chicken breast served with
new potatoes and salad with dairy
free dressing.
Dessert: Fruit sorbet.
Wholemeal sandwich with dairy
free spread, filled with salmon or
houmous and watercress, spinach
and rocket salad.
Dessert: Lemon poppy seed
muffins. See recipe on page 10.
Roast beef with roast potatoes,
vegetables and dairy free
Yorkshire puddings made with
Alpro soya milk alternative and
vegetable oil.
Dessert: Apple crumble (dairy free)
served with Alpro soya alternative
to cream.
Vegetable chilli served with brown
rice and side salad.
Dessert: Alpro soya chocolate
dessert.
Create your own pizza with
toppings of your own choice – just
leave out the cheese! Serve with a
side salad.
Dessert: Fruit Jelly.
Prawn and vegetable stir fry with
noodles.
Dessert: Stewed fruit with Alpro
soya custard.
Cottage pie (using Alpro mash see
recipe page 11) served with peas.
Dessert: Alpro soya fruit yogurt
alternative.
For more great dairy and lactose free recipe ideas visit www.alpro.com/uk/lactose-dairy-free.
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Lemon poppy seed yogurt
muffins. (Serves 8)
Cranberry and raspberry
smoothie. (Serves 1)
Ingredients:
225g plain flour
140g caster sugar
1/4 tsp salt
1 tbsp grated lemon zest
1 tbsp lemon juice
2 tbsp baking powder
1 egg
245g Alpro soya pouring yogurt
2 tbsp poppy seeds
100g dairy free margarine
Ingredients:
200ml Alpro Almond milk
50g frozen raspberries
30g frozen cranberries
2 tbsp ground almonds
1/2 banana
Method:
1.Preheat the oven to 200oC /400oF /Gas Mark 6.
2.In a large bowl sift the flour along with the
baking powder. Next add in the sugar, zest, poppy seeds and salt, stir to combine.
3.In another bowl whisk together all the remaining wet ingredients.
4. Line an 8 hole muffin tray with muffin cases.
5.Fold the wet ingredients into the dry, being careful not to over mix. Spoon into the muffin cases.
Bake in the oven for 20-25 mins until risen and cooked through.
Butternut squash and sweet
potato soup. (Serves 4)
This soup is really delicious either hot or cold, the hit
of curry powder enhances the flavours of the sweet
potato and the butternut squash.
Ingredients:
1 tbsp olive oil
1 medium onion – peeled and diced
2 cloves garlic – peeled and crushed
1 tsp hot curry powder
300g sweet potato – peeled weight and diced
250g butternut squash – peeled weight and diced
1/2 tsp salt
2 tbsp basil leaves – torn
750ml vegetable stock (2 stock cubes)
250ml Alpro soya alternative to milk
Method
1.Heat oil in large saucepan, add onion, and garlic, cook until soft, add curry powder and cook a further
minute.
2. Add sweet potato and butternut squash, stir and cook for 2 minutes.
3.Add salt, basil leaves, stock and Alpro soya alternative to milk, bring to the boil and reduce to a simmer
for 20 minutes or until the sweet potato is cooked.
4. Blend or process vegetable mixture until smooth.
5.Serve soup hot or cold with chopped basil or chives and or a swirl of Alpro cream or yogurt alternative.
10
Method:
Place all ingredients into a blender
and blend until smooth.
Cod and leek pie with Alpro
soya mash. (Serves 4)
Ingredients:
500g approx skinless/boneless chunky Cod
fillet, cut into large chunks
2 medium leeks, finely shredded
1 tbsp light and mild olive oil
225g baby spinach leaves
Ground black pepper
250g Alpro soya cream alternative
Alpro mash:
4-5 large floury potatoes (King Edwards/Maris
Piper are great) peeled
4 tbsp Alpro soya cream alternative
2 tsp dairy free margarine
Ground black pepper
Generous pinch of fresh grated nutmeg
Method:
1. Preheat the oven to 200oC /400oF /Gas Mark 6.
2. Place prepared cod into a medium size ovenproof dish.
3.Gently sweat the shredded leek with the olive oil for 10 minutes over a very gentle heat to soften without
browning. Add spinach to the pan and cook for 1-2 minutes until spinach just wilts. Season well.
4.Put half the mixture around the fish. Liquidise remainder with the Alpro soya cream alternative to
make a creamy sauce. Pour around the fish.
5.
Prepare the mash. Cut potato into even sized pieces and boil until tender. Drain and add remaining
ingredients. Mash until smooth. Spoon onto prepared fish and spread potato out with a flat edged knife.
Rest dish on a baking sheet and cook for 25 minutes, until the potato is golden and the sauce is
6.
bubbling around the edge of the dish.
11
Suitable milk alternatives
and dairy swaps.
Avoiding dairy – milk and all milk products – will automatically guarantee that your diet is also free from lactose.
To ensure a product is dairy free, it is important to always check the full ingredients list - see page 14.
DAIRY & LACTOSE SOURCES
DAIRY & LACTOSE FREE ALTERNATIVES
ALWAYS CHECK THE INGREDIENTS LIST
MILK
Animal milks including: cow’s, sheep’s,
goat’s, buffalo
All varieties: fresh, long-life, condensed,
buttermilk etc
DAIRY & LACTOSE SOURCES
DAIRY & LACTOSE FREE ALTERNATIVES
ALWAYS CHECK THE INGREDIENTS LIST
BISCUITS – sweet & savoury
Alpro soya milk alternatives, hazelnut drink and
almond milk
Other plant based calcium enriched milk
alternatives: hemp, oat, pea, potato, chufa
Some crackers/crispbreads
Most sweet biscuits
☞
☞
Alpro soya yogurt alternatives
Most ready-made cakes and desserts, dairy
ice-cream and ready made custard
☞
Soya or pea cheese
DRINKS & JUICES
Pure vegetable margarines and oils
Milk and malt-based drinks e.g. Horlicks,
drinking chocolate, milkshakes
Instant milk based coffees e.g. Cappuccinos/
lattes
Creamy liqueurs
Dairy based pro- and pre-biotic drinks
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☞
CAKES, DESSERTS, ICE-CREAMS & CUSTARDS
OTHER DAIRY PRODUCTS
Dairy yogurts – all
Cream – single, double, soured, whipping
crème fraiche / fromage frais
Cheese – made from any animal milk e.g.
cows’, buffalo (mozzarella), and goats’
All varieties: vegetarian, low fat, rice cheese
Alpro soya alternative to single cream
FATS & OILS
Butter / margarines / ghee
☞
BREADS, CEREALS, POTATOES & OTHER STARCHY FOODS
Breads – most sweetened/ flavoured breads
e.g. croissants, brioche
☞
Most plain breads / rolls – white and wholemeal,
wraps, bagels, pitta, chapatti
☞
Most plain breakfast cereals without coating or
additional flavours served with Alpro plant based
milk alternatives
Flavoured rice and other grains and
fresh flavoured filled pasta
☞
All types of plain rice and grains – couscous, barley,
buckwheat, cracked wheat, bulgur wheat, cornmeal/
polenta, quinoa, millet, most plain dried pasta
Prepared potato dishes and some dried
instant potatoes
☞
Potatoes, yams, plantains, sweet potatoes – cooked in
water, oil, goose fat and/or dairy free milk alternatives
Breakfast cereals – some mueslis,
chocolate / yogurt covered varieties
All milk and fancy chocolates and most
plain chocolates
Toffee, fudge, caramel
Toffee/flavoured popcorn
Guacamole
Chocolate based
Pre-prepared with milk/cheese sauces
Breaded/battered varieties
Meat pastes/patés
Processed meats e.g. bacon
Pies and pasties
Most frankfurters and some sausages
Quorn
Sugar substitutes/sweeteners containing lactose
12
☞
Pure fruit and vegetable juices/drinks, pure fruit
smoothies
Carbonated drinks, cordials, flavoured waters
Alpro soya shakes and chocolate milk alternative
Coffee/tea made with Alpro milk alternatives
Dairy free pro- and pre-biotic drinks
☞
Most plain boiled sweets, pastilles, jellies
Marshmallows, plain or salted popcorn
Most plain crisps and some flavoured crisps and
most pretzels and breadsticks
Houmous and salsas
SPREADS
SUGARS & SWEETENERS
Fresh, frozen, canned plain meats, poultry and fish
Some sausages
Most fish fingers
Tofu
☞
Alpro desserts and custard
Home-made desserts and custard using Alpro
plant based milk alternatives
Jellies and plain meringues, sorbets, ice-lollies,
dairy free ice-creams, cakes and icings made with
pure vegetable oil or dairy free margarines
SWEETS & CHOCOLATES & OTHER SNACKS
MEAT, POULTRY, FISH & VEGETARIAN ALTERNATIVES
☞
Ryvitas, water biscuits, plain crackers and
crispbreads, rice cakes and oatcakes
☞
Peanut and other nut butters, jam, marmalade,
honey, Bovril, Marmite
☞
All sugar, glucose syrup, honey, syrups, treacle
☞
Flours, baking powder, bicarbonate of soda, cream
of tartar, yeast – fresh, dried and sourdough, salt
and pepper, herbs and spices, sweet flavourings /
essence and colourings e.g. vanilla, almond
COOKING INGREDIENTS
Cake mixes, some pastries, cooking chocolate
13
Understanding the
ingredients list.
l
s milk is a known allergen along with soya, fish and wheat, food labelling laws set out by the
A
European Union (EU) require that all dairy food or foods containing dairy or derived from dairy must
be labelled as ‘contains milk’ within the ingredients list, no matter how tiny the quantities.
Food, drink & tummy feel diary.
Our diary will help you see if there’s any link between what you eat and how you
(and your tummy) are feeling. You’ll need to make several copies - one for each day.
*How did you feel SCORE: your level of discomfort (e.g. bloating, tummy pain, diarrhoea)
1 = mild no problem, 2 = moderate but keeping calm and carrying on
3 = uncomfortable normally easy things are hard to do
4 = very uncomfortable and completely stops you getting on with your day.
There is no substitute for reading the ingredients list carefully!
All great tasting Alpro products – hazelnut drink and almond milk, soya milk, yogurt, custards
desserts and cream alternatives – are guaranteed lactose and dairy free.
Date:
When
THE OBVIOUS DAIRY INGREDIENTS
that CONTAIN LACTOSE
ll cheese – cream cheese, hard cheese,
A
cottage cheese, blue cheese etc.
l All other animal milks
l Butter / Ghee
l Butter oil
l Buttermilk
l Cheese flavour/powder
l Condensed milk
l Cow’s milk – fresh or UHT
Whole – Semi-skimmed – Skimmed – 1% fat
l Cream – all types except coconut cream
l Evaporated milk
l Fromage Frais
l Goat’s milk
l Ice-cream
l Milk powder – skimmed and full cream
l Milk protein
l Milk solids – dry milk solids
l Sheep’s/Ewe’s milk
l Yogurt
l
THE NOT SO OBVIOUS INGREDIENTS
that CONTAIN LACTOSE
Artificial creams
Casein
l Caseinate - ammonium, calcium, magnesium,
potassium, sodium
l Curds
l Hydrolysed casein
l Hydrolysed milk proteins
l Hydrolysed whey / whey protein
l Lactoalbumin / lactoalbumin phosphate
l Lactoferrin
l Lactose
l Margarine – UNLESS ‘dairy free’ stated
l Milk derivatives
l Milk sugar
l Modified milk
l Non-dairy ice-cream
l Non-fat milk solids
l Opta – fat replacer
l Rennet
l Whey
l Whey powder
l Whey protein / concentrate
l Whey solids
l Whey syrup sweetener
l
l
IMPORTANT NOTE: don’t forget to check and ask your pharmacists for dairy free versions of: MEDICINES and
VITAMIN & MINERAL SUPPLEMENTS
14
Breakfast
Mid morning
Lunch
Afternoon
Evening
meal
Evening
munchies
much of it?
What did I eat and/or drink and how
drink anything.
or
eat
you
Complete immediately after
How did I feel?
SCORE 1- 4*
Why not discover more about
the Alpro range of products at
www.alpro.com/uk
Customer careline
UK 0800 0 188 180
ROI 1800 992 878
www.alpro.com/uk/lactose-dairy-free
Published July 2012