Free Recipes

MILK SUBSTITUTE

Perhaps you have had food allergy testing done.  Perhaps you know that you have a milk allergy.  Perhaps you are just willing to experience how a milk-free diet makes you feel.  Regardless, when it comes to food allergies a milk allergy is the most common!

If you have a milk allergy or are lactose intolerant please note that milk refers not only cow's milk but goat's milk too.  For a milk allergy avoid the following milk products as well: milk, cheese, whey, yogurt, sour cream, cream cheese, buttermilk, and ice cream.

Note:  The one saving grace is that butter has minimal amounts of lactose and is usually well tolerated by those that are lactose intolerant.  Extra-old parmesan cheese (Reggiano) also has minimal lactose due to the aging process, so pasta dishes can still taste great.  Buy the Reggiano in a solid block and grate it yourself.  If you have a milk allergy then avoid all milk products.

For milk-free recipes go to Monica Levin's books.

Here are some milk-free alternatives to get you started:

Milk-Free Milks

	rice milk: Good for cereal.
	almond milk, hazelnut milk, oat milk: Good for cereal or to make a home-made pudding.
	soy milk:   Good for cereal or to make a home-mace pudding. Caution:  40% of the population is intolerant to soy, so please have yourself evaluated for food intolerances before using large amounts of soy.

Milk-Free Cheeses
The best use for alternative cheeses is to melt it in grilled cheese sandwiches, in casseroles, in wheat-free lasagna, and on pizzas.

	rice cream cheese:
	rice cheese:
	almond cheese:
	tofu cheese: Caution:  40% of the population is intolerant to soy, so please have yourself evaluated for food intolerances before using large amounts of soy.
	tofu cream cheese: Caution:  40% of the population is intolerant to soy, so please have yourself evaluated for food intolerances before using large amounts of soy.

Milk-Free Yogurt
The only kind of milk-free yogurt that is available is made from soy.  It can be purchased, or made using a yogurt maker.
Caution:  40% of the population is intolerant to soy, so please have yourself evaluated for food intolerances before using large amounts of soy.

Milk-Free Ice Cream

	rice ice cream:   These usually do not have additional sweeteners because rice is sweet.
	sorbets:   Look for all-fruit sorbets, or those sweetened with chemical-free sugars, in the stores. There are some made without any milk products.
	soy ice cream:   Caution:  40% of the population is intolerant to soy, so please have yourself evaluated for food intolerances before using large amounts of soy.
	oat ice cream:

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