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The Alpro Dairy Swaps List

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The Alpro Dairy Swaps List The Alpro Dairy Swaps List Use our dairy swaps list to help you find the best dairy free alternatives to 100s of everyday foods – although it would be impossible to provide a 100% accurate list of dairy and lactose free pre-prepared foods, as recipes vary so much and manufacturers are always developing them. So to ensure any product is dairy free, it is important to always check the full ingredients list on packaging rather than simply relying on the allergen advice panel. DAIRY & LACTOSE SOURCES DAIRY & LACTOSE FREE ALTERNATIVES MILK & DAIRY • Animal milks including: cow’s, sheep’s, • Alpro calcium enriched soya milk goat’s, buffalo alternatives • Fresh, long-life, dried • Alpro calcium enriched hazelnut drink • Full-cream, low fat versions or almond milk • Canned – condensed/evaporated • Alpro chilled chocolate milk alternative • Buttermilk • Alpro soya shakes – choose from • Milk shakes/flavoured milks chocolate, vanilla or strawberry • Other plant based calcium enriched milk alternatives: rice, hemp, oat, pea, potato, chufa NB Rice milk is unsuitable for children under 5 years • Dairy yogurts – all • Alpro soya yogurt alternatives • Cream – single, double, soured, whipping etc. • Alpro soya alternative to single cream • Crème Fraiche / Fromage Frais • Alpro soya simply plain yogurt alternative (instead of sour cream) • Other plant based cream alternatives may also be used e.g. oat, almond or coconut. Check the full ingredients listing • Cheese – made from any animal milk e.g. • Soya cheese – check the ingredients list cow’s, buffalo (Mozzarella), and goat’s. • Pea cheese (which is soya free and dairy free) • Vegetarian cheese. • Soft silken tofu in cooking in place of • Low fat cheeses cream cheese • Rice cheese (contains casein, a milk protein) FATS & OILS • Butter / margarines / ghee • Pure vegetable margarines – check the ingredients list • Vegetable oils and hard white fats derived from vegetable sources STARCHY FOODS / BREADS, CEREALS, POTATOES & OTHER STARCHY FOODS • Breads – most sweetened/flavoured breads • Most plain breads/rolls – white and some plain breads e.g. croissants, and wholemeal brioche, Challah, cheese and garlic breads, • Some wraps, bagels, pittas naan, waffles, Danish pastries, some wraps, • Poppadoms, chapatti pitta and pizza bases • ALWAYS check the ingredients list • Breakfast cereals – many are free from • Plain whole grain breakfast cereals using milk/dairy but always check the ingredients Alpro soya milk alternative e.g. Porridge, list. Those most likely to contain dairy: Weetabix, Shredded Wheat, most plain muesli, chocolate/yogurt covered, slimming cereals without coatings or additional cereals - check the ingredients list flavours • Some crackers/crispbreads – always check • Always check the ingredients list the ingredients list • Ryvitas, water biscuits, some crackers • Most sweet biscuits – check the and crispbreads – check ingredients list. ingredients list • Plain crackers, rice cakes and oatcakes – • Flavoured rice and other grains – check check the ingredients list the ingredients list • Cheaper sweet biscuits tend to be free from • Pasta – fresh/flavoured/ filled – check the dairy but check ingredients list ingredients list • All types of plain rice and grains – couscous, • Prepared potato dishes and some barley, buckwheat, cracked wheat, bulgur dried/instant potatoes – check the wheat, cornmeal/polenta, quinoa, millet, ingredients list • Most plain dried pasta and some fresh – check the ingredients list • Potatoes, yams, plantains, sweet potatoes – cooked in water, oil, goose fat and/or dairy free milk alternatives. • Some frozen potato products – check ingredients list The Alpro Dairy Swaps List DAIRY & LACTOSE SOURCES DAIRY & LACTOSE FREE ALTERNATIVES FRUIT & VEGETABLES • Pre-prepared and fruit and vegetable ready • Fresh, frozen, chilled, canned in dishes with breadcrumbs, cream/cheese brine/juice/water, chilled. sauces, battered. • Most dried fruit and dried lentils • Dried fruit with yogurt/chocolate coating /beans/pulses – check the ingredients list • Ready made salads with cream dressings – always check the ingredients list • Most battered vegetables MEAT, POULTRY, FISH & VEGETARIAN ALTERNATIVES • Pre-prepared with milk/cheese sauces • Fresh, frozen, canned plain meats, poultry • Breaded/battered varieties and fish • Meat pastes/patés • Some sausages – check the ingredients list • Processed meats e.g. bacon • Most fish fingers • Pies and pasties • Some pre-packed patés • Most frankfurters and some sausages • Some battered meat/fish – check the ingredients list • Quorn – check the ingredients list • Some patés BEANS, PULSES & LENTILS • Some pre-prepared/ready meal dishes • Dried, fresh and canned in brine/water or – check the ingredients list baked beans. • Some ready meals – check ingredients NUTS & SEEDS • Seeds and nuts – flavoured, coated varieties • Plain seeds and nuts without other added – check the ingredients list ingredients/flavouring – check the ingredients list EGGS • Egg dishes – check the ingredients list • Plain eggs – and egg dishes prepared at • Scotch eggs home with dairy free ingredients BISCUITS / SWEET & savoury • Many ready-made sweet biscuits – unless • Water biscuits ‘dairy free’ / ‘milk free’ stated • Plain crackers, rice-cakes and oatcakes • Flavoured and fancy savoury biscuits – check the ingredients list – check the ingredients list • Many sweet biscuits especially plain value varieties – check the ingredients list CAKES, DESSERTS, ICE-CREAMS & CUSTARDS • Sweet muffins, pancakes, sweet rolls • Jellies and plain meringues • Most ready-made cakes and desserts will • Some sorbets, ice-lollies, pastries – check the contain dairy – check the ingredients list ingredients list • Ice cream • Dairy free ice creams e.g. soya or rice based • Ready made custard ice creams – check the ingredients list • Dairy yogurts • Some custard and blancmange powders – check the ingredients list • Soya desserts and soya custard • Check the ‘free from’ aisles in supermarkets – check the ingredients list • Home-made desserts and custard using soya milk or other dairy free milk alternatives, • Cakes and icings made with pure vegetable oil or dairy free margarines. DRINKS & JUICES • Milk and malt-based drinks e.g. Horlicks, • Pure fruit and vegetable juices/drinks, drinking chocolate, milkshakes, pure fruit smoothies. • Instant milk based coffees • Carbonated drinks and cordials e.g. Cappuccinos/lattes • Alpro soya shakes • Creamy liqueurs – check the ingredients list • Coffee/tea made with Alpro • Dairy based pro - and pre-biotic drinks • Most alcohol • Flavoured waters • Dairy free pro -and pre-biotic drinks The Alpro Dairy Swaps List DAIRY & LACTOSE SOURCES DAIRY & LACTOSE FREE ALTERNATIVES SWEETS & CHOCOLATES • All milk and fancy chocolates and most • Most plain boiled sweets, pastilles, jellies. plain chocolates • Marshmallows • Toffee, fudge, caramel, milky sweets. • A few plain chocolates if made in a dairy free or vegan environment – check the ingredients list OTHER SNACKS • Toffee/flavoured popcorn • Plain or salted popcorn • Flavoured crisps – check the ingredients list • Most plain crisps and some flavoured crisps • Guacamole and many other dips and most pretzels and breadsticks – check the ingredients list • Homous • Salsas • Dhal SOUPS & SAUCES • ‘Cream of’, canned and dehydrated • Some clear soups/broths, some non-‘cream soup mixes of’ soups – check the ingredients list • Cheese/milk based sauces. • Most tomato ketchups, brown sauce, tomato • Some tomato ketchups purée, most relishes and chutneys, mustard, • Most salad cream and some mayonnaises soy sauce, chilli sauces. • Most salad dressings • Some salad creams, mayonnaise, • Toffee, caramel, chocolate sauces, French dressings dairy custard • Fruit coulis/sauces – check the ingredients list SPREADS • Chocolate based • Peanut and other nut butters, jam, marmalade, honey, Bovril/Marmite SUGARS & SWEETENERS • Sugar substitutes/sweeteners containing • All sugar, glucose syrup, honey, syrups, treacle lactose – check the ingredients list COOKING INGREDIENTS • Cake mixes • Baking powder, bicarbonate of soda, • Some pastries cream of tartar • Cooking chocolate – check the ingredients list • Yeast – fresh, dried and sourdough • Salt and pepper • Sweet flavourings/essence and colourings e.g. vanilla, almond • Flours – all, including cornflour • Gelatin • Dessicated coconut • Coconut milk and cream – check the ingredients list • Marzipan/Fondant icing • Herbs and spices • Filo pastry • Some short crust, puff, flaky pastries – check the ingredients list HERBS & SPICES / ALL CAN BE USED ’Lactose free’ labeled dairy products are made from normal dairy milk, which has been treated to remove the majority of the lactose. They therefore contain milk protein and are not suitable for those medically diagnosed with a dairy allergy. These products may still contain small traces of lactose but may be tolerated by some lactose intolerant individuals wishing to re-introduce lactose in their diet. Supermarkets and manufacturers produce online and/or paper lists of their own brand foods that are dairy free and therefore lactose free. These are useful as a guide, but do become out of date as recipes are constantly being changes and new products appear. Therefore, it is important to always check the ingredients list, and the full ingredients listings on packs. .
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