Mar

Milk Substitutes

What foods can I substitute?

Milk is rich in protein, calcium and Vitamins A and B and it is important to insure an adequate intake of these elements when on a dairy-free diet.

Soya is rich in protein, and other foods of importance in a dairy-free diet are potatoes, vegetable oil and fish.

Fish oils are rich in vitamin A.

Calcium is found in sardines, watercress, figs, rhubarb, almonds and other nuts.

Fresh fruit and vegetables are a good source and vitamins and minerals (especially important for children for the formation of strong, healthy teeth and bones).

There are a number of other milks that are available that may be substituted for cow’s milk when baking or cooking.

The type of substitute used will depend on the type of food it is used for.

Rice milk is good for drinking and putting on cereal. It can also be used when baking or as a thickening agent.

In some recipes water, broth, or juice can be substituted for the cow’s milk.

Sometimes, a milk allergic person can use goat’s milk or soy milk. Both of these milks, however, are also very allergenic.

In fact, most people allergic to cow’s milk are also allergic to goat’s milk.

Persons with lactose intolerance should never use goat’s milk. Lactose is present in all animal’s milk.

Milk
Soya, Rice, Oat, Nut, Coconut, Sheep’s Milk*, Goats Milk*, Ewes Milk*,

Butter/Margarine

Soya Spread (some pure oil margarines)

Yoghurt

Soya Yoghurt, Oat Yoghurt

Cheese
Rice Cheese, Soya Cheese (Hard/flavoured/slices/spreads)

Cream

Soya Cream, Whip Topping, Coconut Cream

Ice-cream
Soya Ice-cream, Rice Ice-cream

Chocolate

Carob and Vegan Chocolates

Whole Egg

Whole Egg Replacer

Egg White

Egg White Replacer

Egg in Recipes – To Replace One Egg
As Recommended By The Vegan Society: 1 Tablespoon Gram Flour Plus 1 Tablespoon of Water or 50ml White Sauce or 1/2 Banana Mashed

* PLEASE NOTE:
Sheep’s, Goats and Ewes Milk are technically not dairy products, however they have a similar composition to cow’s milk and may cause similar reactions/intolerances.

Calcium

Milk is neither the only nor the best source of calcium and has little effect on bone strength.

Good sources include: green leafy veg (broccoli, cabbage, bok choy, watercress etc), pulses (eg soya – used to make tofu, soya burgers, soya milk etc, red kidney beans, chick peas, broad beans, baked beans), parsnips, swede, turnips, some nuts such as almonds, Brazils, hazelnuts, pistachio and some fruits (dried figs, currants) and olives – and exceptionally high are sesame seeds. (Hummus, that gorgeous Middle-Eastern dip, contains sesame paste.)

Supermarkets and health food shops now stock a wide selection of delicious and nutritious dairy free alternatives to milk, yogurt, ice cream, margarine and cheese!

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