Last week I talked about gluten free tips. This week, I want to chat a little about dairy free items.
Going dairy free is getting easier but you have to read food labels. Since dairy is one of the “top 8 allergens” you will find the work “milk” or “dairy” in bold black letters on the ingredient list.
Some items to avoid:
Milk
Yogurt
Cottage cheese
Cheese
Butter
Buttermilk
Condensed milk
Whey
Lactose
Ice cream
Sour cream
Cream cheese
You can find many substitutes for dairy containing foods. Plant-based milks (almond milk, coconut milk, hemp milk, soymilk, rice milk, etc.) are available in most grocery stores and non-dairy ice cream (coconut ice cream is my favorite!). I don’t recommend non-dairy cheese. I haven’t found a good and healthy substitute. You may have to get used to cheese-less pizza. It’s actually very good!
Here’s a healthy non-dairy “ice cream” recipe! Super healthy and easy!
“Ice Cream” base:
3 frozen bananas
2 Tbsp. Peanut butter or almond butter (all-natural)
½ tsp. Vanilla
Chocolate drizzle:
Spoonful cocoa powder
Drizzle non-dairy plant milk (coconut, soy or almond milk)
Liquid sweetener, to taste (liquid Stevia, honey, maple syrup)
What to do:
• Freeze bananas for several hours (or overnight)
• Place bananas, peanut or almond butter and vanilla in food processor or blender (can add a little plant milk if sticking too much)
• Place in Tupperware, spread out and freeze for 30-60 mins
• Combine chocolate drizzle ingredients and drizzle over “ice cream” and add salted peanuts or chopped walnuts, if desired
Gluten Free Video Below
Mari Hicks - Health Coach
