Milk, Egg, Wheat and Soya Free
Cooking
Kathy Lowes
Dietitian – Great Ormond Street
Hospital
11/10/2013
Today
• Alternatives, prices and tips for cooking without:
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Milk
Egg
Wheat
Soya
• Recipes and ideas
• Discussion- what has worked and what hasn’t
Dietitians
• Good knowledge of the alternatives - what’s
available
• Have an idea about using the alternatives in
cooking
• Recipes and recipe books
• Ideas for parents- lunch boxes, parties, quick
dinners
Ensure the diet is Nutritionally adequate
Dairy
Product
Av price £
Replacement
Av price £
Milk
0.90 per ltr
Almond milk
Oat milk
Rice milk
Coconut milk
Soya
1.49 per ltr
1.39
1.30
1.39
0.59
Cream
0.35 per 100ml
Oatly cream
3.00 per ltr
Coconut milk
(from flesh in tin)
4.99 per ltr
Butter
0.4
Vegetable Oil
Vegetable spread
0.15
0.3 per 100g
Chocolate
0.30-1.16 per
100g
Dark chocolate
Dairy free choc
1.50/100g
1.65/100g
Yoghurts
0.13-0.61 per
100g
Co Yo (coconut)
Wot No Dairy
(pea)
Soya
1.40/100g
0.41/100g
0.38/100g
Dairy-free cooking
• Butter
– Used to lift cakes
– Replace with dairy free margarine in biscuits as they
do not need to rise
– Replace with oils in recipes where liquid sugar can be
used or other fats such as nuts (ground almonds) or
even vegetable based cakes
– Coconut oil- very similar to butter (expensive)
Dairy-free cooking
• Margarine:
– Some milk free margarines are more heat-stable than others.
Experiment, and try different types in different recipes
– Lower heat than butter is required
– High water content compared to butter, therefore often need
more icing sugar or use vinegar to thicken
– Cakes can be dry using dairy free Margarine, to add extra
moisture use a small amount of milk alternative
– Where vegetables are used in cakes- oils work well
• Cheese alternatives:
– Pea cheese: Not always that good at melting! Better for bite
sized pieces or in a sandwich- (Cheezley – redwood)
– Nut based cheeses – variety of cheeses they do melt(Vegustu)
Dairy-free cooking
Milk
• Experiment with number of alternatives
• Prescribable -EHF or AA formulas (recipe books)
• Ensure fortified with calcium (do not use organic
varieties)
• Smoothies with fruit and or oats to increase fruits
• Think about Nutritional content!!
Alternative milk drinks: kcal and protein content
per 100ml
kcal
Protein
Almond drinks
Almond Dream, original
Alpro Almond drink
Alpro Almond drink unsweetened
EcoMil Almond
Provamel Almond
Provamel Almond, unsweetened
34
24
13
46
47
37
0.8g
0.5g
0.4g
0.9g
0.9g
0.9g
Hazelnut drinks
Alpro Hazelnut original
EcoMil Hazelnut
Provamel Hazelnut drink
29
55
51
0.3g
0.6g
0.7g
Oat drinks
Oat Dream, original
Oatly Oat Drink, chocolate
Oatly Oat Drink, enriched and fresh enriched
Oatly Oat Drink, organic
Oat Supreme
Provamel Oat Drink
51
55
45
35
28
66
0.6g
1.0g
1.0g
1.0g
0.35g
0.4g
61
54
60
62
47
51
60
79
0.2g
0.1g
0.2g
0.2g
0.1g
0.1g
0.3g
0.5g
51
0.4g
40
62
78
84
35
42
60
3.0g
2.6g
3.8g
3.8g
3.7g
3.3g
3.8g
46
38
27
61
48
49
1.5g
1.3g
0.2g
0.6g
0.2g
0.7g
Rice drinks
Alpro Rice milk
Provamel Rice, original / organic
Provamel Rice, calcium & vitamins
Provamel Rice-Coconut
Rice Dream, original
Rice Dream, vanilla organic
Rice Dream, chocolate + calcium
Rice Dream, Praline Hazelnut & Almond rice milk
(contains barley)
Rice & Rice Drink, calcium
Soya drinks
Alpro Soya Original
Alpro Soya +1
Provamel Soya, banana
Provamel Soya, chocolate
Provamel Soya, unsweetened
Provamel Soya, sweetened
Provamel Soya, vanilla
Other
EcoMil Quinoa
Hemp Milk (Braham and Murry)
Koko Dairy Free, original
Koko Dairy Free, chocolate
Koko Dairy Free, strawberry
Provamel Spelt drink
Cream alternatives
Dairy-free cooking
• Nut milks – almond/hazelnut
– Go well in recipes where nuts may be used, such as curries,
spiced soups, etc.
– Hazelnut milk and cocoa powder make hot chocolate that
tastes like chocolate spread!
• Rice milk (if allowed: 4.5 years plus)
– Has a sweet taste, works well in sweeter recipes for cakes
and desserts. Doesn’t go well in many savoury dishes
– You can buy unsweetened brown rice drink which isn’t as
sweet and so can be used in savoury dishes.
Dairy-free cooking
• Coconut milk:
– Works vey well in any curry, spiced soup and sweet
puddings (milk-free panna cotta/rice pudding).
• Oat milk:
– Has a mild, slightly sweet flavour. It works well in
pancake batter, custard and savoury dishes
– Oatly cream or coconut milk (from flesh) can be used
for thicker creamier consistency
Dairy-Free cooking:
• Soya milk (if allowed) works well in most recipes,
especially when making a batter or sauce. Soya milk
also froths up well if making hot drinks.
• Soya Cream does not whip up to a thicker consistency,
so some recipes use soya pudding in addition for a
thicker texture.
Cooking using CMP free formula
Hydrolysed Formulas
Amino Acid
Pepti-junior
Neocate LCP
Nutramigen 1 and 2
Nutramigen AA
Pregestimil
Aptamil pepti
• Add powder to make cakes, custards, ice creams, fruit
purees, rice puddings, casseroles, pancakes, trifles, fish pies,
macaroni cheese
• Adds calories and protein to weaning foods if required
• Recipe books available- Aptamil-Pepti, Neocate LCP,
Nutramigen
Egg-Free cooking
Product
Price
Replacement
Price £
Eggs
1.20 for 6
Egg replacer
2.45 for 200g = 66
eggs
Banana
0.2 per banana
Xantham gum
2.13 for 100g
Flaxseed
1.22 per 100g
Egg-free cooking
Cooking with eggs - binder, main ingredient or
texture
TIPS
• The less eggs a recipe has the easier to replace
• For cakes - the eggs are the leavening agent (light and
fluffy texture) – use egg replacer
• Biscuits, cookies and muffins - the egg adds moisture and
act as a binder- use banana/Xantham gum or flaxseed
• Be careful, too much Xantham gum = rubbery texture
Quantities
1 egg =
• ¼- ½ tsp xantham gum
• 1 tsp of egg replacer to 1tbsp warm water
• ½ large - 1 small banana
• ¼ cup apple sauce
• Grind 1 tbsp (use 2 1/2 tbsp pre-ground flaxseeds) boil with 3
tablespoons of water
• Agar powder - For a replacement for just the egg white, mix 1 tbsp
plain agar powder with 1 tbsp water. Whip together, chill it and then
whip it again
• A combination of a few of these to get the properties form eggs- e.g.
moisture (fruit), binder (xantham gum), raising agent (baking
powder/egg replacer)
Wheat-Free Cooking
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Wheat free flours based on corn, rice, potato, tapioca
Vast and easy to get hold of
Most labelled as Gluten free but not all are wheat free - *check*
Product
Price
Alternative
Price
Flour
0.45 per kg
Alternative
1.8 per kg
Ground
Almonds
2.45 per
200g
Cornflour
2.40 per kg
Amaranth
3.99 per kg
Free from
range
1.99 per unit
Organ
2.40 per unit
Pizza bases
1.00 per unit
Wheat-Free Cooking
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Other replacements for flours (often from health food shops)
– Sorghum flour - The flour is used to make porridge or flat
unleavened breads. It is an important staple in Africa and India.
– Buckwheat flour – can be bitter in taste
– Chickpea flour – nutty taste not often used alone
– Teff flour- used to prepare injera a spongy bread
– Tapioca- adds chewiness and thickener
– Quinoa flour- good protein content
– Potato starch flour- light potato taste
– Potato flour- a little goes a long way does not store well
– Hemp flour- nutty flavour
– Amaranth- high protein great thickener for white scauces
– Arrowroot- does not rehaet well, but gives light texture
– Polenta- cornmeal made from dried, ground maize
Wheat-free cooking
• Cooking tips– Pasta – depends on the shape but often doesn’t need
as long as states on the packet. They can appear
hard but are easily overcooked. Check label and keep
an eye on cooking.
– Rinsing pasta with hot water after cooking can stop
pasta sticking together
Wheat-free cooking
• Flours for sauces:
– Use plain flour mix for making sauces and fruit
crumble
– Making a roux for white sauce:
• Melted dairy-free margarine and equal measure of WF plain
flour
• cook together on a very low heat mixing all the time
• Add the milk substitute (oat milk works well), sooner than you
usually would, and stir throughout cooking.
• If little lumps do appear – blend them out with the back of the
wooden spoon, and mix very well.
Wheat-free cooking
• Cakes:
– Use self raising flour mix for cakes, muffins and pancakes
– Use extra wheat free baking powder for extra lift
– Often need a little more liquid than would state on a recipe, can
add a little milk substitute
– As the flour often has a lower protein content, add extra eggs if
allowed, or alternatively use mashed banana, xanthan gum or
egg replacer
– Use vanilla, fresh fruit, dried fruits, cocoa, nuts, jam, ginger, or
butter cream made with milk free margarine and icing sugar to
make it more exciting!
Soya-Free cooking
Soya Free foods – usually a problem if child is vegetarian
or ingredients in products
• Replace Soya sauce with flavours from fish sauce and
oyster sauce
• Replace tofu and Textured Vegetable Protein with
Lentils, pulses, chickpeas, quinoa, polenta
MEWS Free for Vegetarians
• ? Protein ? Iron ? Calcium ?Vitamin B12
• A lot of quorn products contain egg or wheat
• Replace with nuts, peanut butter, hummus, lentils, pulses, seeds,
WF bread, WF pasta, rice, quinoa, polenta, amaranth, arrowroot,
potato
• Lentils and quinoa are a very good vegetarian protein source
• Ideas - quinoa and peanut butter cookies, quinoa porridge, quinoa to
replace rice, Macaroni cheese with milk and cheese replacement
• Multivitamin and mineral supplement is important (Fe, Ca, Vit D, B12
etc)
Nutritional values pulses, grains, nuts and seeds
Food
Kcal/100g
Protein
g/100g
Iron mg/100g Calcium
mg/100g
Tofu
73
8.1
1.2
150
Sunflower
seeds
600
22
5
82
Peanuts
586
26
1.5
88
Lentils
353
26
8
56
Quinoa
368
14
5
36
Polenta
400
8
0.2
60
Chickpeas
164
9
3
49
Kidney Beans
100
7
2
71
Butterbeans
115
8
2
15
Rice (cooked)
142
3
0.2
18
Potato
70
2
0.5
5-10
Handy recipes
White sauce (can be made into tomato/cheese sauce)
1 tbsp dairy free margarine
1 tbsp plain flour/WF free flour
250ml Nutramigen/Noecate LCP (8scoops to 240mls water)
For cheese sauce- add 50g grated diary-free (soya free)cheese
(vegustu/cheeseley)
For Tomato sauce add 1 x spoon of tomato puree and some dried herbs
To increase calories add 100ml of oat cream or soya cream
Weaning and up to 1 year- Nutramigen lipil
Rosan Meyer and Tanya Wright
Ice cream- with formula
Ice cream
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350ml of formula (can concentrate if need more kcal)
80ml pureed pear/other fruit permitted
2 tbsp rice flour
2 tsp golden syrup
Place rice flour in a bowl and add a small amount of Neocate LCP/Nutramigen formula to
form a smooth paste. Gradually add remaining Neocate LCP formula stir well.
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Heat for 3-4 minutes to thicken and stir to prevent lumps
Cool and add fruit
Pour into ice cream tray or cake tin and place in freezer until ice aorund edges
(approx 1hr). Whisk until light and froth approx 3 mins.
Return to freezer
Neocate LCP- recipe
information Nutricia UK
Ideas- Lunch boxes
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Dinner left overs – WF pasta, rice noodles, pizza
Hummus and Crudités
Wheat free Oat cakes
Plain Crisps (ensure free from)
WF bread with ham, DF cheese, tuna, peanut butter (if
allowed), hummus and grated carrot
Yoghurts- ‘Ko yo’, ‘Wot no dairy’
Fruit jellies
Fruit pieces – grapes, strawberries, apple etc
Rice cakes- flavoured
GF wheat free cereal bars
Gram flour savoury Indian snacks- from Indian shops
Party food
• Try the Nutramigen cake!
• Fairy bread on WF bread and dairy free
margarine
• Potato cakes
• Popcorn
• Free from flapjacks, brownies (please try)
• Free from cheese and pineapple sticks
What has worked and what not?
Discussion….
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Useful Websites
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www.orgran.co.uk
www.dovesfarm.co.uk
www.againstthegrainfoods.com
www.sainsburys.com
www.tru-bitz.co.uk
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www.alpro.com
www.sogood.co.uk
www.alpro.com
www.tastethedream.eu
www.tesco.com
www.oatly.com
www.bluedragon.com
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www.wheatanddairyfree.com
www.windmillorganics.com
www.goodnessdirect.com
www.pure.com
Food allergy and intolerance group (BDA)
Acknowledgements
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Natalie Yerlett
Danielle Petersen (Milk compositions)
Rita Shergill-Bonner
Bahee Manickavasagar