1. Dairy-Free Milk
Even if you're not a big milk drinker, you may be accustomed to adding milk to drinks, cereal or sauces. Many recipes call for milk. Depending on the extent of your lactose intolerance, you may want to eliminate milk from your diet completely.
If you are in the habit of drinking milk and are looking for a replacement, look for milk drinks made from rice, soy, almonds, oats or hemp seeds. To make sure you are receiving the calcium in regular milk, look for calcium-fortified products. You can find a variety of flavors, such as vanilla rice milk or chocolate almond milk.
2. Dairy-Free Cheese
For cheese lovers, being lactose intolerant can be a challenge. You have many cheese substitutes from which to choose. Many grocery stores and most health food stores carry cheese made from rice, soy, almonds and hemp. The flavors are generally labeled to resemble what you may already be used to. For example, you can find cheddar cheese made from rice. Soy cheese is available in cheddar, provolone and mozzarella.
When you buy these alternative cheeses, be sure to read the ingredient labels. Some contain casein, which is a milk protein that causes issues for some people who are lactose intolerant. For some people whose lactose intolerance is not extreme, cheeses made from sheep's milk or goat's milk may also be an option. Goat cheese or feta cheese made from sheep's milk tend to cause fewer problems for some people.
3. Dairy-Free Butter
Dairy-free butter options are useful for spreading on toast, baking and mixing into recipes. Look for dairy-free butter and margarine made from coconut oil. Ghee is also an option. It's a form of butter that is free of casein and lactose.
4. Dairy-Free Yogurt
Yogurt is usually a good low-calorie dessert. In the case of some people with lactose intolerance, yogurt is not problematic. However, if it causes problems for you, you don't have to give up this dessert option because yogurt comes in dairy-free varieties. Many health food stores sell yogurt made from rice or soy. In some cases, you will find these yogurt options with added fruit flavors. You will also find dairy-free yogurts in a plain flavor, which is particularly useful for Mediterranean diets that use plain yogurt as a side dish.
5. Dairy-Free Ice Cream
Ice cream can be one of the more difficult milk products to give up. However, you have access to milk-free varieties made from soy, rice, hemp and almonds. Sherbet is also an option because it usually doesn't contain milk.
Try Ripple! Plant-Base dairy free milk that contains 8g Protein per serving. Half the sugar of Milk, 50% more calcium than milk. Nut Free, Gluten Free, 100% Free. Almond & Soy milk are also dairy alternative. *Note-soy milk has been linked to causing hormone imbalances in some.
7.Beans,Seeds and Nuts
Beans, nuts and seeds are also good sources of calcium, though not as good as soy products and leafy green vegetables. If you grab a handful of almonds as an afternoon snack, you'll get 188 mg for a half cup. Trading in your peanut butter for almond butter will give you 86 mg in two tbsp.
Collards, kale, mustard greens and turnip greens all are excellent sources of calcium
Many vegetables are calcium powerhouses. People who eat several servings of vegetables per day may not realize that they're getting as much calcium as they are. For example, a cup of broccoli has 94 mg. Turnip greens are also impressive, with 249 mg per cup. Cooked kale and okra both have around 179 mg per cup.
Living Without Milk...…is not as hard as you might think, especially with a good milk substitute. If you choose to take a break from dairy as part of your detox diet plan, you’ll get a chance to try it out. Your body will still need plenty of calcium, phosphorus and vitamin D.The good news is that these nutrients are readily available in healthy, detoxifying whole foods. Dark leafy greens not only provide lots of calcium but many of the other micro-nutrients needed for building healthy bones, as well. Sesame seeds and tahini are exceptionally high in calcium. Seaweeds, quinoa, raw almonds and beans are other plant based sources of calcium and the nutrients that support its assimilation. Eating these foods on a regular basis during your detox will help reduce dairy cravings by giving your body the nutrients it truly needs.
Replacing your dairy habits with a healthy milk substitute is another important aspect of living without dairy.
Milk Substitutes: Nut milks, rice milk and hemp milk provide a healthful milk substitute that you can purchase at the store or make at home. Check out: http://www.barefruitsoul.com/ For additional alternatives & recipes.