10-Simple-Dairy-Substitutes-From

CONTENTS Disclaimer ....................................................................................................................................... 3 Introduction .................................................................................................................................... 4 Recipes ........................................................................................................................................... 5 Rice Milk ..................................................................................................................................... 6 Almond Milk ................................................................................................................................ 7 Coconut Milk ............................................................................................................................... 8 Quinoa Milk ................................................................................................................................. 9 Rice Yogurt ................................................................................................................................ 10 Cheese Sauce ........................................................................................................................... 11 Veggie Cheese .......................................................................................................................... 12 Banana Ice Cream .................................................................................................................... 13 Coconut Milk Ice Cream ........................................................................................................... 14 Dairy Free Egg Free Creamy Butterscotch Pudding ............................................................... 15 2 DISCLAIMER The information contained in this book is for informational and entertainment purposes only. I am not a doctor or healthcare professional. Any health advice that I give is my opinion based on my general experience and knowledge, but not specific to you. Always seek the advice of your own health professionals before acting on something that I have published or recommended. By reading this book, you agree that my company and myself are not responsible for your health or the health of your dependents. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration and are therefore not intended to diagnose, treat, cure or prevent any disease. Please note that although many of the outbound links here and on my website are purely for informational purposes, I do earn a small commission on many such links including links to books and products, or may have a business relationship with the companies which provide them. My thoughts and opinions are my own and not of those of any sponsor or advertiser. Copyright © 2019, Mary Voogt, Just Take A Bite, and http://justtakeabite.com All rights reserved. No part of this book may be reproduced in any form, except brief excerpts for the purpose of review, without written permission of the author. Permission can be requested by sending an e-mail to: [email protected] 3 INTRODUCTION I first tried eating dairy free about fifteen years ago when I was struggling with my own digestive problems. I cut out a lot of food in hopes of feeling better. Dairy and gluten are typically the first two to go. Dairy has come in and out of my life and the life of my kids ever since. At times we’ve all been dairy free. Other times everyone has tolerated dairy. If I’ve learned anything through all of the trial and error it’s that living a dairy free life isn’t always easy. But it can certainly be delicious! Some need to be dairy free due to food allergies or sensitivities. Others are dairy free while trying to heal. Still others are simply opposed to eating dairy. I personally don’t think we need dairy in our diets. It does not contain any nutrient that we can’t get from other foods. But I’m also not opposed to it. We still pick up our raw milk from a farmer down the street every week for my husband. It really doesn’t matter why you are dairy free, by choice or necessity. What matters is that you have delicious substitutes to make cooking and eating more enjoyable! The following recipes include alternatives for milk, yogurt, cheese, pudding and ice cream. The best part is that they are all super easy to make! And they are kid approved. If you’re on a restricted diet and have been missing dairy get ready for something delicious! In good health, Mary 4 RECIPES 5 Rice Milk Yields 2 quarts Prep Time: 3 minutes Cook Time: 10 minutes Ingredients • 4 Tbsp. organic/non-GMO white rice flour • 4 Tbsp. grassfed collagen • 4 Tbsp. avocado oil or MCT oil • 3 cups filtered water • 1/4 tsp. salt • 4 pitted organic dates OR 2-4 Tbsp. maple syrup or organic cane sugar • 2-3 cups filtered water Instructions 1. In a medium saucepan combine the rice flour, collagen, oil, 3 cups water, salt and sweetener. 2. Whisk well to combine. 3. Cook over medium-high heat, whisking frequently, until the mixture is hot and the flour starts to thicken, about 8 minutes. You will see steam rising. Keep cooking with it steaming for about 2 minutes. 4. Pour the mixture into a high-powered blender. Add 2-3 cups water and blend on high for 1-2 minutes, until smooth/all of the dates have been blended. 5. Pour into a glass jar, cover and refrigerate for up to one week. 6. Shake gently before serving. Notes • You can adjust the water to make it as thin or thick as you like. • You can adjust the sweetener to your taste. • You can increase the collagen and oil if you want more protein and fat. 6 Almond Milk Yields 4 cups Prep Time: 15 minutes Ingredients • 2 cups organic raw almonds • 3 cups water for soaking • 4 cups water • 2 Tbsp. grassfed collagen (optional) • Pinch of salt • 1/2 tsp. organic vanilla (optional) • 2 pitted organic dates or 2 Tbsp. organic cane sugar or maple syrup (optional) Instructions 1. Soak the almonds in 3 cups water for 8-24 hours to soften and reduce phytic acid. 2. Drain the water. 3. Add the remaining ingredients to a high-powered blender and blend until well pureed. 4. Strain mixture through a cheesecloth or nut milk bag, squeezing out as much liquid as possible. 5. Store in a glass jar the refrigerator for up to a week. Shake before serving. Notes You can use the leftover almond mash to make granola bars or energy balls. 7 Coconut Milk Yields 3 cups Prep Time: 15 minutes Ingredients • 3 cups filtered water, boiling • 3 cups organic dried coconut flakes or shreds Instructions 1. In a large bowl combine the coconut and boiling water. Cover with a towel and let sit for 1-3 hours. 2. Add the coconut and water to a high-powered blender and blend until coconut is broken down. 3. Strain through cheesecloth or a nut milk bag, squeezing out as much liquid as possible. 4. Store in a glass jar in the refrigerator for up to a week. Shake before serving as the cream will rise. 8 Quinoa Milk Yields 5 cups Prep Time: 10 minutes Cook Time: 2 hours Ingredients • 1/4 cup quinoa • 2 tsp. lemon juice • warm water • 5 cups water • 2 Tbsp. coconut sugar, cane sugar, honey or maple syrup OR 3 dates (optional) • 1/2 tsp. sea salt Instructions 1. Place the quinoa and lemon juice in a bowl. Cover with warm water (quantity does not matter, as long as it's covered) 2. Let soak for 24 hours. 3. Drain and rinse the quinoa. 4. Combine the quinoa and 5 cups water in a medium saucepan. 5. Bring to a boil, reduce heat and simmer, covered, for 2 hours. 6. If using dates as a sweetener add them to the pan during the last 30 minutes of cooking. 7. Pour the quinoa and water into a blender. 8. Blend until smooth. 9. Add sweetener (if desired/if not using dates) and sea salt. Blend. 10. Pour into a serving container. 11. Refrigerate. 12. Shake before serving. Notes • You can add 1 tsp. of pure vanilla to the pureed mixture for vanilla quinoa milk. • If the milk is too thick for your taste it can be diluted with extra water or it can be strained. • This makes a great dairy alternative for both kids and adults. • This recipe can easily be doubled. 9 Rice Yogurt Serves 3-5 Prep Time: 5 minutes Cook Time: 10 minutes Ingredients • 5 Tbsp. organic white rice flour • 3 Tbsp. grassfed collagen • 3-4 Tbsp. avocado oil or MCT oil • 2 Tbsp. maple syrup • Pinch salt • 2 cups filtered water Instructions 1. In a medium saucepan combine all of the ingredients. Whisk to combine. 2. Cook over medium-high heat, whisking frequently, until mixture begins to thicken, about 7 minutes. 3. Reduce heat to medium and continue to cook and whisk for one more minute, until fully thickened. 4. Pour into a glass container, cover and refrigerate for up to a week. 5. Serve cold. Notes 1. You can serve the yogurt plain, with fresh or dried fruit or with granola. 2. You can adjust the sweetener to your liking. 3. Combine the yogurt with mashed banana for an easy breakfast or snack for babies over 6 months. 10 Cheese Sauce Yields 2 cups Prep Time: 2 minutes Cook Time: 10 minutes Ingredients • 4 Tbsp. organic white rice flour • 1 Tbsp. grassfed collagen • 1 1/2 cups water • 3 tsp. avocado oil • 3/4 tsp. salt • 1 1/2 tsp. organic cane sugar • 1/8 – 1/4 tsp. turmeric Instructions 1. Combine all of the ingredients in a small saucepan and whisk to combine. 2. Cook over medium-high heat, whisking frequently, until sauce thickens, about 7-10 minutes. 3. Adjust seasoning to taste. 4. Serve

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