Non Dairy Meal Ideas
Whether you're lactose intolerant, going vegan, of just trying to reduce saturated fat, eliminating milk products from your diet may seem difficult. No pizza? No burritos? No ice cream? In reality, there's plenty you can eat and many good substitutes on the market when you really need to satisfy that craving. Does this Spark an idea?
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Breakfast
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Natural food stores carry the widest variety of dairy-free milk and yogurt products. Experiment with alternatives made from soy, rice, coconut or hemp seeds in your cereal, smoothies, pancakes and muffins.
Lunch and Dinner
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Try tofu instead of cheese in Italian dishes or on sandwiches. Avocado works well on sandwiches, in Mexican meals and on hamburgers. Other options include vegetable-based dishes such as salad, stir fry, casserole and soups. Bean-based meals such as hummus and falafel are also dairy free.
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Dessert
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Frozen desserts made from hemp milk and coconut are incredibly creamy and satisfying and come in a variety of flavors including cookie dough, coconut-lime and mango. Also try natural markets for vegan (egg and dairy free) baked goods like cakes, brownies and cookies.
Misconceptions
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It is not necessary to eat dairy to meet your daily calcium requirements. The National Institutes of Health list the following alternative sources of calcium: salmon, sardines, greens, broccoli and Chinese cabbage. Some foods frequently fortified with calcium are: orange juice, tofu and cereals.
Warnings
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Read labels. Dairy products are often added to processed foods such as bread, salad dressings, protein drinks, soups, instant potatoes, and even "non-dairy" creamers. According to the National Institutes of Health website, vitamin D is necessary for proper calcium absorption. Make sure you are getting enough.
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