Table Of ContentGo Dairy Free
The Guide and Cookbook for Milk Allergies,
Lactose Intolerance, and Casein-Free Living
By Alisa Marie Fleming
Important Note from the Publisher
The content provided in this book is for educational purposes only. The
information supplied is not intended to diagnose, treat, cure, or prevent any
disease; nor is it intended to replace the advice of a physician. Always consult a
physician regarding any health problem and before altering your diet, starting an
exercise program, making changes in prescribed medications, or taking
supplements of any kind.
Fleming Ink has published this book to provide information in regard to the
subject matter covered. Fleming Ink cannot predict or guarantee the
effectiveness of any information in the content of this book or the results
obtained by any particular user who relies on it. The information is provided to
the public to inform and educate users, and should only be used as a research
tool. Fleming Ink further provides the information with the understanding that
Fleming Ink along with the company’s officers, employees, publisher, and
authors are not liable for the use of the information provided.
Fleming Ink believes that the information provided in this book is complete,
current, and accurate, but Fleming Ink cannot guarantee that all information
provided in this book is complete, current, and accurate. Fleming Ink, its
officers, employees, publisher, and authors shall have neither liability nor
responsibility to any person or entity with respect to any loss, damage, or injury
caused or alleged to be caused by the information contained in this book.
The information presented herein is in no way intended as a substitute for
medical counseling. Specific medical advice should be obtained from a licensed
health care practitioner.
Copyright © 2008 by Alisa Marie Fleming
Cover Designed by Andrea Schaaf
Cover Photography by Hannah Kaminsky
All rights reserved. No part of this book may be reproduced or transmitted in
any form or by any means, electronic or mechanical, including photocopying,
recording, or by an information storage retrieval system without the sole, written
permission from the author or publisher.
ISBN-10: 0-9791286-2-5
ISBN-13: 978-0-9791286-2-2
Printed in the United States
Published by Fleming Ink
Henderson, Nevada
Table of Contents
My Story
A Great Big Thank You
Understanding Dairy & DairyFree From a Health Perspective
Chapter 1: What is Dairy?
What Makes Milk So Special?
Organic Milk is it worth it?
What is Pasteurization & Homogenization?
What is Acidophilus Milk?
What is Kefir?
What is Lactose-Free Milk?
What is A2 Milk?
Are Other Mammal Milks the Same as Cow Milk?
Chapter 2: Why We Live DairyFree
Milk Allergies
Lactose Intolerance
Galactosemia
The Vegan Diet
Autism
ADHD
Weight Loss
General Health & Disease Prevention
Chapter 3: Strong Bones, Calcium & Beyond
Surprising Secrets to Strong Bones
How Much Calcium Do I Really Need?
Calcium-Rich Foods
How to Become Calcium Fortified
Choosing the Best Calcium Supplement
Chapter 4: Infant & Childhood Milk Allergies
Recognizing Infant Milk Allergies
Feeding Options
Infant Food Allergy Prevention
Chapter 5: Other DairyFree Concerns
Battling with Dairy Food Addiction
Milk Allergies & the Rotation Diet
Is Soy a Good Option?
When Gaining Weight is a Good Thing
Skincare,Supplements, and Medication
Eating Away From Home
Chapter 6: Restaurant Dining
Ordering Off the Menu
Around the World in 80 Restaurants (Give or Take)
Fast Food
Chapter 7: Social Events & Travel
Dining with Friends and Family
On the Road
“Safe” Travel
Kids: Back to School & Celebrations
Grocery Shopping & Preparing Your Kitchen
Chapter 8: Decoding Food Labels
DairyFree vs. Non-Dairy
The Food Allergen Labeling and Consumer Protection Act (FALCPA)
Utilizing Kosher Certification
Dairy Ingredient Lists
Where the Dairy Hides
Chapter 9: Shopping List Inspirations
Departments with Unlimited Potential
Cook’s Corner
Baker’s Delight
Snack Time!
Great Grains
Keep It Cool
Thirst Quenchers
Prepared Foods
Chapter 10: Alisa’s Random Grocery Tips
Chapter 11: The Well-Equipped Kitchen
“Necessities”
“Luxuries”
All You Ever Wanted to Know About Dairy Substitutes
Chapter 12: So Many “Milks,” So Little Time
How to Substitute Milk in Recipes
Soymilk
Almond Milk
Rice Milk
Oat Milk
Coconut Milk
Hemp Milk
Many More Milk Alternatives
Chapter 13: Moving Beyond Butter
When Butter isn’t Butter
Margarine or Vegetable Shortening
Cooking (and Baking) Oils
Fruit Purees
Coconut Butter & Oil-Based Spreads
Chapter 14: Cheesy Ideas
Store-Bought DairyFree “Cheese”
Homemade DairyFree “Cheese”
Chapter 15: Even More Dairy Alternatives
Milk, Powdered
Milk, Evaporated
Milk, Sweetened Condensed
Cream, Heavy
Cream, Light
Half & Half
Buttermilk
Sour Cream
Yogurt
Chocolate
Chapter 16: Egg Substitutes
Time to Eat! - Recipes & Recommendations
Chapter 17: Quick Recipe Section Intro
Chapter 18: Breakfast to Brunch
Chapter 19: Baking Bread
Chapter 20: Sips & Smoothies
Chapter 21: Snacks & Apps
Chapter 22: Soup’s On
Chapter 23: Simple Sides & Salads
Chapter 24: Full Meal Deal
Chapter 25: Feelin’ Saucy
Chapter 26: Sweet Stuff
More Recommended Resources
Chapter 27: Online Reading & Resources
Strictly DairyFree
Vegan
Gluten-Free / Casein-Free
Multiple Food Allergies
More Websites Worth Mentioning
Online Shopping
Chapter 28: Offline Reading & Resources
Strictly DairyFree
Vegan
Gluten-Free / Casein-Free
Food Allergy
More Cookbooks Worth Mentioning
Children’s Books
Health-Oriented Books
Appendix
Metric Conversions & Equivalents
Additional References
Recipe / Food Allergy Index
General Index
Over the years, so many of you have been kind enough to email me with
your dairyfree stories. You have even allowed me to post them on
www.godairyfree.org, offering others a place for inspiration. I feel it only fair
that I share my story with you, now …
At the age of 33, as I was in the midst of working on this guidebook, my
father handed me a baby book he found while cleaning out some boxes. It was
mine, but I had never seen it before. As it fell open in my hands, the first words I
laid eyes upon were “4 months – Allergic to milk.” I am not sure whether I was
more amazed that it flipped right to that page, or that it took me decades to
discover this fact for myself, the one that was so casually and plainly written in
those memoirs.
My parents knew that I had a milk allergy as an infant, but the doctors
assured them that such a thing is always quickly outgrown, not lasting past that
first year … no testing required. In my childhood, it was never spoken of.
You might be wondering, how someone could live so long with a milk
allergy and not know it. Fortunately, I hated almost all dairy; milk, cheese (yes,
seriously), and cream ranked at the very bottom of my food-craving list. I
naturally avoided most dairy on my own, instinctually … unless it was out of my
control; I was a child after all.
Plus, there were symptoms, many symptoms during those uncontrollable
times. Ear infections (including surgery), eczema, frequent and often violent
illness, gastrointestinal symptoms, sudden bouts of weakness, and sporadic
breathing difficulties … all written off as an unlucky childhood, though I missed
more days of school than any of my classmates. In fact, during the final quarter
of my senior year in high school, the vice-principal called me in to offer a kind
word of warning that I was one missed school day away from not graduating,
even though I liked school, was active in sports, and maintained good grades.
Yet, I still wasn’t prepared for what lay ahead, in my twenties, when the
doctors insisted that I must increase my dairy intake “for the sake of my bones.”
I reluctantly obliged, adding tolerable things like frozen yogurt and chocolate
milk to my daily regime, and slowly working myself up to cheese. The next five
years brought a continuous downward spiral in my health. During everyday
activities, I would suddenly become severely ill, followed by weakness and pain,
and if I tried to stand, I would lose consciousness. On a few unfortunate
occasions, I had convulsions. My trips to the emergency room were becoming
more frequent, until not a week passed without a visit. Yet, the doctors had no
answers. There were blood tests, MRI’s, EKG’s, and heart monitors, but I was
deemed “healthy.” I was scared, and my husband could no longer hide his own
fear.
It was only by luck that I stumbled across a western doctor who believed in
alternative medicine and diet as treatment. In my first visit he sat with me for a
full 90 minutes, asking all types of questions, from medical to psychological. At
the end of the time, he said, “Have you tried cutting out milk?” I thought he was
insane. That’s it? I am having what feel like near death experiences, and that’s
all you’ve got?! I nearly walked out, but my husband said, “Why not? We should
give it a try.” Yes, that wonderful man went dairyfree with me.
Within three days, all of my symptoms ceased, and to this day, over five
dairyfree years later, they have not returned. It felt like nothing short of a
miracle. Of course, since I still wanted “real proof” (stubborn as I am) the doctor
ordered a food allergy test. Sure enough, I was in fact allergic to milk,
specifically casein (milk protein). Those test results could have brought on
disappointment and stress, but I was elated. I had an answer and I felt better than
I had in years.
I began researching the dairyfree diet like a madwoman. At that time, the
data was actually quite difficult to find, but I wanted to know everything about
how to live healthfully and actually enjoy a life free from dairy.
In all honesty, many external factors did make the transition difficult. My
stint on a dairy-rich diet quickly created an ice cream addiction that I had to
overcome. Plus, grocery shopping, dining out, and social gatherings with friends
added some unexpected complications.
The good news is that it all became easy, very easy. My dairy cravings
gradually melted away, and my diet is now rich with more delicious foods than I
ever would have imagined. Just like riding a bicycle, living dairyfree has become
very natural and virtually effortless. Yet, even after I felt my own life was well
under control, I knew there was still some purpose for all of the information I
had gathered. Thinking that perhaps a few others would find my data and recipes
useful, I created www.godairyfree.org to be an online information resource for
living without milk.
It seems I was right, but perhaps I did underestimate things just a bit. From
July 2006 to June 2008 (I didn’t have any website data prior to that time in
2006), www.godairyfree.org received half a million visitors and over 2.5 million
hits, as people stuck around to read various pages. Each month, as the word gets
out, the traffic continues to grow. It is so exciting to see how many other people
this information is helping. Though I could have been content with working on
the website, I knew that a more in-depth, offline resource could aid even more
people … and thus, this guidebook was born.
Since some of you might be wondering, no I don’t bother with testing for my
milk allergy these days. Even if I did someday, miraculously “outgrow” it, I
would remain dairyfree. Both my husband and I are much healthier for it.
Best Wishes,
Alisa Marie Fleming
P.S. – Go Dairy Free the website (www.godairyfree.org) is updated every
week (typically every day) with new product reviews, recipes, news articles,
announcements, discounts … really anything that I think might be useful for
free-from dieters. Much of the content is written by yours truly, but I do have
several wonderful, regular contributors, and I always welcome reviews, personal
stories, recommendations, and recipes from you. Not to mention, I enjoy fielding
your dairyfree questions. If you have anything to share, or you are looking for an
answer, don’t hesitate to email me at
