Go Dairy Free - The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living by Alisa Marie Fleming

Author:Alisa Marie Fleming [Alisa Marie Fleming]
Language: eng
Format: epub
Publisher: Fleming Ink
Published: 2008-10-14T05:00:00+00:00

It never hurts to have a few ideas in your head before embarking on a supermarket trip; particularly when you have a special diet to consider. The following is a general list of suggestions to “inspire” your quest for dairy-less meals. Products do vary significantly by manufacturer, so always read the label on packaged foods to ensure that the ingredients are in fact dairy-free, and contact the manufacturer whenever necessary to verify manufacturing processes.

Produce

Go crazy in the produce department! I couldn’t even begin to create a list for this category. Fresh fruits and vegetables should always be dairy-free (well, almost always, read about waxed fruit and vegetables on p83), and the choices are endless. As a dairy-free consumer, I am a big fan of the avocado for luxurious dips, the potato for creamy soups, and apples for a classic homemade crisp. Berries, salad greens, kiwis, squash, eggplant, peppers, whatever your fancy…try a new fruit or vegetable each week.

Meat

If you do not follow a vegan diet, this department also has a great deal to offer, but go for the real stuff: unadulterated chicken, beef, turkey, pork, buffalo, etc. Try to limit purchases of hot dogs, deli meats, and other processed options, as many brands contain dairy and/or nitrites. Pork and chicken are free of hormones by law (though they may have been treated with antibiotics). However, beef may have been treated with hormones and/or antibiotics. Whenever your budget permits, opt for organic selections. Always check the ingredients if you are considering a marinated cut.

Seafood

Wild salmon, halibut, tuna, crab, prawns, oysters … in fact, the whole seafood case is open for dairy-free business. As with meats, read the label carefully when looking for marinated seafood or processed selections, such as imitation crab meat.

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