Dairy-Free How To



Whether you are lactose intolerant, have an allergy to lactose and casein or are looking to remove dairy from your lifestyle due to inflammation, it’s a good start to know what products contain traces of dairy and what the difference is between dairy-free and lactose-free.  Casein is the protein found in milk and cheese; lactose is the sugar found in milk. Many people are allergic to casein, which can be determined through blood work.

Here is a List of What To Eat and What To Avoid When Following a Dairy-Free Lifestyle

Non-Dairy Milk Alternatives:

  • Coconut Milk
  • Almond Milk
  • Hemp Milk
  • Flax Milk
  • Oat Milk


Non-Dairy Ice Cream Alternatives (Brand names are listed below):

  • Coconut Milk Ice Cream
  • Almond Milk Ice Cream
  • Rice Milk Ice Cream


Non-Dairy Yogurt:

  • So Delicious Coconut Greek Yogurt


Chocolate:

  • Enjoy Life Foods Chocolate Chips
  • Enjoy Life Foods Chocolate Chunks
  • Green & Blacks Chocolate
  • Dagoba Chocolate


Mayonnaise Alternative:

  • Vegenaise
  • Chosen Foods Avocado Mayo


Cheese Alternative:

  • Nutritional Yeast (Use in place of cheese in recipes; good for vegetarians or vegans because this yeast has high levels of B Vitamins, which are only found in animal products)


Butter:

  • Barlean’s Organic Coconut Oil (Use in place of butter or oil for a slightly sweet, tropical flavor)


Tips:

  1. Use separate knives, cutting boards and serving utensils for dairy-free foods such as butter and cream cheese
  2. Use separate appliances such as food processors and blenders where cross contamination may be present
  3. Store dairy-free foods in clearly market, sealed containers to differentiate from foods that contain dairy


Dairy-Free & Gluten-Free Brands My Clients Enjoy:

  • Almond Breeze Almond Milk
  • La Tortilla Factory Tortillas
  • Thai Kitchen/Simply Asia Products
  • Navitas Naturals Hemp Seeds
  • Navitas Naturals Cacao Nibs
  • Barlean’s Chia Seeds
  • Barlean’s Flax Seeds
  • Living Harvest Hemp Milk
  • Pacific Natural Foods Hazelnut Mill


It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

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