Dairy

Suggestions for Cow's Milk / Dairy-free Eating

Details

Category: Dairy

Breakfast

• Fresh vegetable or fruit juice or fresh fruit
• Hot whole grain cereals, such as cream of rice, oatmeal, cream of wheat, or cream of barley served with goat rice, soy, almond, or oatmeal milk
• Any of the cold cereals with appropriate milk substitutes
• Whole grain pancakes, waffles, or muffins made with the milk substitute of choice like goat’s milk
• Organic eggs or vegetable omelet, made with non-diary milk

Lunch and Dinner

• A basic meal of cooked low carbohydrate vegetables, beans or fish, chicken, or turkey, grain, or root crop
• Bean soups with cooked vegetables
• Stir-fry vegetables with meat or tofu
• Seafood with wheat-free pasta
• Grain casseroles like Indian millet with currants and sunflower seeds or roasted pecans with wild rice
• Bean dishes, such as twice-cooked beans wrapped in corn tortillas or red lentil dhal or vegetarian chili
• Poultry, such as fresh chicken-vegetable soup or baked, roasted, or stir-fried chicken
• Any meal can be spiced up with a whole foods substitute for family favorites, such as baked French fries or baked sweet potato chips, vegetables with active-culture yogurt dips, and jello made of agar agar or pure Knox gelatin with fruit juice sweetener if desired. 

Snacks

• Fresh fruits
• Fresh nuts and seeds
• Rice or other whole grain crackers with almond butter
• Hummus and crackers or rice cakes
• Soy yogurt
• Goat yogurt with fruit
• Vegetables with wholesome dips