Where's the 'milk'?

My son is lactose intolerant - he doesn't digest the sugars found in cow's milk very well. My daughter and I are allergic to casien, the protein found in cow's milk along with soy. So when it comes to finding a good substitute for baking or pouring something over our cereal that looks and tastes like milk - what do we do? Fortunately, there are plenty of replacements for dairy. Below is a list which i hope you will find helpful. You may need to try different kinds and different brands to find one you really like as each brand and flavor has a different taste. Just hang in there and keep trying until you find your new fave.

Rice Milk

Rice milk is not as thick as soy or dairy milks, and has a somewhat translucent consistency. Because it is slightly sweet, rice milk works well in dessert recipes. Compared to soy and almond milk, rice milk has less protein.

Almond/Cashew Milk
Milk made from almonds or other nuts, such as cashew milk has a creamy consistency similar to soy milk and a nutty taste perfect for making smoothies or other creamy drinks and desserts. There are now several brands of almond milk available, but you can try making your own almond or cashew milk. I have not seen cashew milk on the market and will try making my own this week.

Soy Milk

While I am not personally a fan of soy, from a nutritional perspective, soy milk has less fat than dairy milk, no cholesterol (not an animal product), just about as much protein and since most are now fortified it is also a good source of calcium.

Hemp Milk

Hemp milk contains a 3 to 1ratio of Omega-6 and Omega-3 EFAs and other nutrients include magnesium, phytosterols, ascorbic acid, beta-carotene, calcium, fiber, iron, potassium, phosphorus, riboflavin, niacin and thiamin. It also may be more digestible than soy protein because it doesn't contain oligosaccarides, a complex sugar that can cause flatulence if not properly broken down during digestion.

Coconut Milk

Coconut milk has a long standing cultural association with health in the Ayurveda tradition. It has many health benefits and you'll typically find in in the Asian section of the market. There are also some very delicious ice creams made with coconut milk and it's a great substitute for cream.

So, you are not just gluten-free, but dairy-free, too

"What?! First, no gluten and now no dairy, either?" You may be asking in tears and frustration. If this is the case, don't worry. I'm here to help. So, take a deep breath and exhale knowing that there are now plenty of great-tasting dairy-free alternatives on the market and going dairy free may be the next best thing for your health since going gluten free. A casein-free diet (casein is the protein found in milk and is also used as a binding agent in some cosmetics, paints, and nail polish) has been found to be very beneficial for a number of reasons - from those with autism to anyone with an auto-immune disorder or wishing to avoid one.

Below is a list of foods that contain casein taken from Living Without magazine:

• All bovine milk products
• Milk - White or chocolate
• Cream
• Half & half
• Yogurt
• Sour Cream
• Cheese
• Butter
• Sherbet
• Ice Cream
• Ice Milk
• Creamed Soups and Veggies
• Soup Bases
• Puddings
• Custard
• Whey

Casein-Free Alternatives

• Rice Milk
• Soy Milk (not a fan of soy personally)
• Hemp Milk
• Coconut Milk
• Any nut milk - almond, cashew - especially homemade
• Pareve Creams and Creamers
• Sorbet
• Italian Ices
• Ghee (ensure it says Casein Free as not all brands are - see www.spunkycoconut.com to learn how to make your own)
• Coconut Butter
• Coconut Milk
• Earth Balance "Butter" Spreads - also in soy free
• kosher pareve foods
• Foods certified as kosher non-dairy or pareve
• Note: for a non-dairy alternative to powdered milk, there are rice, goat, and coconut milk options available. You just might have to purchase on-line as it's a difficult item to find

Foods/Items that MAY contain casein

• Margarine
• Tuna fish
• Dairy-Free Cheese (most brands)
• Cosmetics
• Medicines
• Nail polish
• Paints
• Lactic Acid
• Artifical Flavorings
• Semi-sweet Chocolate
• Hot Dogs
• Lunch Meats
• Sausage
• Ghee

If an item as "dairy free" it still may contain casein. And as you may have noticed by the list, many non-food items contain casein. So, once again, it's "let the buyer beware." Please read labels and "if in doubt, go without." Get to know your options and don't forget to smile and have fun :)