• 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
