• Replace dairy milk with almond milk, soy milk, rice milk, or coconut milk
• In some recipes, water, broth, or juice can also be substituted for milk
• Cook with oil instead of butter
• Rice milk can be used as a thickening agent in baked goods or desserts
• Look for “pareve” on kosher food label which indicates a milk-free product
Avoid:
- All milk from domestic animals liquid, condensed, powdered, malted, evaporated) |
- Buttermilk |
- Cream, half-and-half |
- Butter |
- Cheese and cottage cheese |
- Sour cream |
- Yoghurt |
- Curd of whey |
- Custard and pudding |
- Ice cream |
- Mayonnaise |
- Products with lactos or casein |
- Coffee creamer |
- Cream soups |
- Whipped topping |
- Ghee |
Not an exhaustive list. Read ingredient labels carefully
Check labels:
- Baked goods |
- Candy and chocolate |
- Lactic acid starter culture |
- Deli meats |
- Hot dogs (except kosher) |
- Margarine or butter flavouring |
- Nougat |
- Tuna fish containing casein |
Sources
- Powers, C. & M. Abbott Hess (2013) Essentials of Nutrition for Chefs, 2nd Edn. Chicago: Culinary Nutrition Publishing
- Food Allergy Research & Education (2017) “Common Allergens” www.foodallergy.org
- U.S. National Library of Medicine (2018) www.ghr.nlm.nih.gov