Milk, Egg, Wheat and Soya Free Cooking Kathy Lowes – Great Ormond Street
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: – – – – 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 - 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 • 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 • • • • 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. • • • • 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 • • • • • • • • • • • 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…. ✔ ✖ ✔ ✖ Useful Websites • • • • • www.orgran.co.uk www.dovesfarm.co.uk www.againstthegrainfoods.com www.sainsburys.com www.tru-bitz.co.uk • • • • • • • www.alpro.com www.sogood.co.uk www.alpro.com www.tastethedream.eu www.tesco.com www.oatly.com www.bluedragon.com • • • • • www.wheatanddairyfree.com www.windmillorganics.com www.goodnessdirect.com www.pure.com Food allergy and intolerance group (BDA) Acknowledgements • • • • Natalie Yerlett Danielle Petersen (Milk compositions) Rita Shergill-Bonner Bahee Manickavasagar
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