Karina Villumsen The Basic Free Kitchen 80 recipes completely free of dairy, , ,

, gluten, soy and refined

Karina Villumsen

The Basic Dairy Free Kitchen 80 recipes completely free of dairy, butter,

cream, cheese, gluten, soy and refined sugar MADGUDINDEN

Karina Villumsen

The Basic Dairy Free Kitchen 80 recipes completely free of dairy, butter,

cream, cheese, gluten, soy and refined sugar Det Mælkefri Køkken

© 2016 Karina Villumsen, Publisher Madgudinden, www.madgudinden.dk

1st edition

Photos, graphic design and text: Karina Villumsen

Portrait Photo: Michael Jensen - www.world-photo.dk

ISBN: 978-87-997818-1-2

CVR: 35266674

This book is meant as an inspiration for all that live or want to live dairy free. This book is not intended to be a substitute for medical treatment or diagnosis. If you have long term or chronic digestive problems or allergy symptoms always consult your doctor. Table of Contents Table of contents

Foreword ������������������������������������������������������������������������������������ 12 Introduction ��������������������������������������������������������������������������������� 14 Can we get enough calcium without dairy? ������������������������������������� 16 The difference between allergy and intolerance ������������������������������� 17 Lactose intolerance ����������������������������������������������������������������������� 18 allergy and milk intolerance ��������������������������������������������������� 18 List of dairy products and dairy substitutes �������������������������������������� 20 Travelling abroad ������������������������������������������������������������������������� 22 9 tips for the holidays, while on a diet �������������������������������������������� 23 To be dairy free in another country ������������������������������������������������ 24 Guide to ingredients ��������������������������������������������������������������������� 26 Guide to equipment ��������������������������������������������������������������������� 33 Eat a proper breakfast and the day’s other main meals ��������������������� 34 ��������������������������������������������������������������������������������� 36 Organic products?! ���������������������������������������������������������������������� 39 Dairy alternatives ������������������������������������������������������������������������� 40 Basic recipes ���������������������������������������������������������������������������������� 41 ’milk’ ��������������������������������������������������������������������������������������������������������42 ’milk’/ ’milk’/millet ’milk’/quinoa ’milk’ ���������������������������������������������������44 Omega-3-’milk’/hemp ’milk’ ������������������������������������������������������������������������������44 Nut cream �������������������������������������������������������������������������������������������������������46 cream ���������������������������������������������������������������������������������������������������46 Coconut cream �������������������������������������������������������������������������������������������������48 Creamy frosting for cakes ����������������������������������������������������������������������������������50 Dairy free ’’ ��������������������������������������������������������������������������� 53 Dairy free ’yogurt’ ��������������������������������������������������������������������������������������������54 Coconut cream ’yogurt’ �������������������������������������������������������������������������������������56

8 Fast ’yogurt’ ���������������������������������������������������������������������������������������������58 Fast food sour ’yogurt’ ��������������������������������������������������������������������������������������60 �����������������������������������������������������������������������������������������������������������60 ’’ in two ways ����������������������������������������������������������������������������������62 Dairy free ’Cheese’ ������������������������������������������������������������������������� 65 Hard ’cheese’ ��������������������������������������������������������������������������������������������������66 Nut ’cheese’ ����������������������������������������������������������������������������������������������������68 Cashew ’cheese’ cream ������������������������������������������������������������������������������������70 Macaroni & Cashew ’Cheese’ ���������������������������������������������������������������������������70 ’Cheese’ for pizza ��������������������������������������������������������������������������������������������72 Pumpkin seed ’parmesan’ sprinkle ����������������������������������������������������������������������74 ’cheese’ ������������������������������������������������������������������������������������������������74 Dairy free ���������������������������������������������������������������������������� 77 Homemade ����������������������������������������������������������������������������������������������78 Basic ������������������������������������������������������������������������������������������������������80 Parsley ���������������������������������������������������������������������������������������������������80 Béchamel sauce �����������������������������������������������������������������������������������������������82 Curry sauce �����������������������������������������������������������������������������������������������������84 Sauce Bearnaise ����������������������������������������������������������������������������������������������86 Sauce Hollandaise ��������������������������������������������������������������������������������������������88 Sauce �������������������������������������������������������������������������������������������������������������90 Bread and buns ������������������������������������������������������������������������������ 93 Coarse buns ����������������������������������������������������������������������������������������������������94 Crispbread ������������������������������������������������������������������������������������������������������96 Burger buns �����������������������������������������������������������������������������������������������������98 Coarse ”rye bread” ����������������������������������������������������������������������������������������100 Thin pancakes ������������������������������������������������������������������������������������������������102 Easy waffles ���������������������������������������������������������������������������������������������������104 Breakfast �������������������������������������������������������������������������������������� 107 Easy morning salad ����������������������������������������������������������������������������������108 Coarse granola ����������������������������������������������������������������������������������������������110 Breakfast ������������������������������������������������������������������������������������������112

9 Toppings for porridge �������������������������������������������������������������������������������������112 Breakfast �����������������������������������������������������������������������������������������114 Piña Colada smoothie �������������������������������������������������������������������������������������114 Chocolate �������������������������������������������������������������������������������������������116 Other spreads without dairy ����������������������������������������������������������������������������116 Dinner ����������������������������������������������������������������������������������������� 119 My best lasagna ��������������������������������������������������������������������������������������������120 with grated vegetables ���������������������������������������������������������������������122 Fish cakes ������������������������������������������������������������������������������������������������������124 Moussaka ������������������������������������������������������������������������������������������������������126 Meatballs in curry ������������������������������������������������������������������������������������������128 Rice curry with side dishes �������������������������������������������������������������������������������130 Pizza crust �����������������������������������������������������������������������������������������������������132 Pizza toppings �����������������������������������������������������������������������������������������������134 bologna ������������������������������������������������������������������������������������������136 Side dishes for dinner �������������������������������������������������������������������� 139 Mashed potatoes ��������������������������������������������������������������������������������������������140 Mashed root vegetables ����������������������������������������������������������������������������������142 Crispy potatoes and root vegetables �����������������������������������������������������������������144 Large oven potatoes ���������������������������������������������������������������������������������������146 Mashed cauliflower ����������������������������������������������������������������������������������������148 French potato gratin ���������������������������������������������������������������������������������������150 Cold potato salad �������������������������������������������������������������������������������������������152 Chutney ��������������������������������������������������������������������������������������������������������154 Salads �������������������������������������������������������������������������������������� 156 Salads ����������������������������������������������������������������������������������������� 157 Sweet salad with apple cheeks �������������������������������������������������������������������������158 Sweet & sour Thai salad ����������������������������������������������������������������������������������160 Rocket salad with pine nuts ������������������������������������������������������������������������������162 Chickpea salad with spinach ���������������������������������������������������������������������������164 Dairy free ������������������������������������������������������������������� 166

10 Ice cream ������������������������������������������������������������������������������������� 167 Old-fashioned vanilla ice cream �����������������������������������������������������������������������168 Dairy free ’ice cream’ �������������������������������������������������������������������������������������170 Vanilla ice cream ��������������������������������������������������������������������������������������������172 Chocolate ice cream ���������������������������������������������������������������������������������������174 Strawberry ice cream ��������������������������������������������������������������������������������������176 Raspberries with avocado �������������������������������������������������������������������������������178 Ice cream bowls ���������������������������������������������������������������������������������������������180 & cakes ��������������������������������������������������������������������������� 183 Chocolate ������������������������������������������������������������������������������������������184 Chocolate with avocado ���������������������������������������������������������������������186 Chocolate cake ����������������������������������������������������������������������������������������������188 Brownie with chocolate and ... �������������������������������������������������������������������������190 Banana cake with chocolate ����������������������������������������������������������������������������192 Carrot cake ���������������������������������������������������������������������������������������������������194 Chocolate & Snacks ���������������������������������������������������������������������� 197 Chocolate sauce/pieces ����������������������������������������������������������������������������������198 Carob ”chocolate” pieces �������������������������������������������������������������������������������198 White peppermint-chocolate ����������������������������������������������������������������������������200 Chocolate coating ������������������������������������������������������������������������������������������202 Palm sugar syrup ��������������������������������������������������������������������������������������������204 Icing without sugar and butter ��������������������������������������������������������������������������206 Rosehip balls/bars �����������������������������������������������������������������������������������������208 Oat and chocolate balls ����������������������������������������������������������������������������������210 Source references ���������������������������������������������������������������������� 214 Metric conversion charts ������������������������������������������������������������� 218 About Karina ����������������������������������������������������������������������������� 219

11 Foreword

The dairy and milk industry use incredible amounts of money to promote their products in all possible and impossible places. Large amounts of money is directed to research, that promotes the benefits of milk. Lobbyists promote consumption of milk and dairy products - eg. putting milk and dairy as high as possible on the food pyramid and dietary guidelines. Why is this necessary? Milk in any shade is a big part of the Danish psyche, and we are often opposed to thinking that there could be problems with milk and dairy products. One can not imagine a life without dairy products - or how to live dairy free in practice. The book ”The Basic Dairy Free Kitchen” will be a great help for those who choose to live dairy free, packed as it is with good advice and recipes. This book has been written for anyone reconsidering their relationship to milk. has the worlds highest consumption of milk and milk products per person. Denmark also has one of the worlds highest incidents of osteoporosis, diabetes, breast cancer, prostate cancer, allergies and other so-called lifestyle diseases. Is there a connection? When referring to research not sponsored by the dairy and milk industry, the answer is an unequivocal yes. Milk, which the mother is drinking under a pregnancy, affects fetal immune system so that the child is more likely to develop allergies and autoimmune diseases such as diabetes. Milk promotes cancer, especially breast and prostate cancer, and milk can contribute to dementia in old age*. In the interest of public health we can hope books like ”The Basic Dairy Free Kitchen” can show how to live a healthy life, without milk and dairy products.

Troels V. Østergaard

*) See the documentation in Ane Bodil Søgaard, Karen Østergaard and Troels V. Østergaard: ”Mælk og Sundhed - Hvad er det, du drikker? (Dairy and health - what are you drinking?)” 2nd edition 2011. www.nomilk.dk. In danish! Also see the book from Jane Plant ”Your life in your hands”.

12 Introduction and facts

13 Introduction

It is very common to think that milk is a healthy drink. But lately I find that more and more people respond adversaly to the intake of dairy products. I am one of those people. Throughout my childhood, I have consumed a lot of milk. I will not claim that we in the family drank several liters of milk daily, but when you suddenly become intolerant, you soon realise how many dairy products there are in your daily meals and then decide to remove them from your diet. For example: • For breakfast in porridge, granola, waffles, pancakes, breakfast rolls, butter, yogurt or even in Nutella or chocolate spreads.

• For lunch in the bread, , pâté, sausages or and mixed salads.

• For dinner in the sauce, lasagne, moussaka, meatballs, on top of the pizza or in the dressing for the salad.

• For the like the , cake, ice, powder mixes, cake mixes, frostings and chocolate bars.

• Yes even in potato snacks, dips and confectionary.

It is no wonder our body begins to react strongly to something as common as milk. Before I removed milk from my diet, I never thought that milk could be harmful or even cause disease. I did not expect that three months without milk could be of such an importance that I lost 10 kilos/22 pounds. Today when I drink Milk or eat a little ice cream or other products with dairy, I react after a few days with mucus in the throat, runny nose, buds, constipation, a flu-like condition and other symptoms. Therefore, I have long wanted to make a book with recipes for the most common things you may miss on a dairy free diet. The recipes in this book are made without milk, cream, cheese or butter, soy and gluten. They have lots of flavor and richness, so the food is just as creamy as usual - and perhaps even more delicious than you are used to with dairy products. I am pleased to be able to lend a hand in the dairy free kitchen.

Happy kitchen time

Karina Villumsen MADGUDINDEN

14 15 See source references page 214

Can we get enough calcium without dairy?

Calcium and dairy products do belong undeniably together or we have certainly be lead to believe that after 50 years of milk and dairy commercials. But is it really necessary to get the calcium from milk?

Green vegetables, nuts, grains and seeds contain the calcium we need - in a more readily absorbable form than from milk. As you can see below, almonds contain 256 mg of calcium per 100 grams.

500 ml of milk corresponds to about 600 mg of calcium daily.

If you, during the day, eat 400 ml (240 grams) almonds or 100 ml (60 grams) sesame seeds, you will get the same amount of calcium, which one would get from 500 ml milk.

You can also make almond milk from almonds and use this when . A healthier and more digestible way to get the calcium.

Vegetable sources of calcium

Contents of calcium: 100 gram poppy seeds - 1448 mg 100 gram sesame seeds - 959 mg 100 gram parsley - 400 mg 100 gram almonds - 256 mg 100 gram parsley - 210 mg 100 gram kale - 219 mg 100 gram nuts - 140 mg 100 gram chickpeas - 140 mg 100 gram hazelnuts - 136 mg 100 gram pistachios - 135 mg 100 gram spinach - 130 mg

16 See source references page 214

The difference between allergy and intolerance

Allergy Intolerance

Approximately 20% of the Danish Some food reactions are not true allergies population is allergic in a greater or lesser – at least not compared to the European degree. Allergy occurs when a susceptible standard. In the there are individual is repeatedly exposed to some differations in food intolerance. Here conditions of , known as allergens. food intolerance is also a form of ’allergy’ The person is now ’sensitized’, thus as in the case of common allergies. becoming allergic to these allergens. In Denmark we often see the term The body responds by generating antibodies ”non-allergic food hypersensitivity” as known as IgE (Immunoglobulin E). IgE the bodys immune system is not always binds specifically to the so-called mast cells involved. Intolerance are more reactions for containing the chemical histamine. When undigested proteins or . We see it as an allergen deposited on IgE it causes lactose intolerance or fructose intolerance, the release of histamine from the mast where the body do not produce the cell. Histamine creates an extension of the to digest the sugars – like fructose, lactose, capillaries and a mild muscle contraction, fructans, galactans and polyols. which finally results in individual symptoms. When a food intolerance is more diffuse The symptoms are acute and could be runny and does not give a response right away, nose, wheezing, itching, redness or rash. most people do not realize why they have a The allergic reaction is often a vicious circle given symptom. Maybe you have a cold, a that keeps going as long as the person is sore throat or joints without flu or illness. If exposed to the allergen. When the allergen you repeatedly have been to the doctor and is removed, the reaction becomes milder, can not find any signs of illness or allergies, until it gradually disappears. you may be desperate to know what lies behind these symptoms. An allergic reaction can be done either by inhalation through the respiratory tract (eg, Symptoms of intolerance may resemble pollen); through the skin - contact allergies allergic reactions, but are often unclear (eg, dust mites); or via the digestive tract and less dramatic, although they may - food allergies (eg milk, gluten, shellfish, worsen if you still eat, what you can not peanuts, soybeans). tolerate. When you have an intolerance to a particular food, you often tolerate very The hereditary situation means that a child small doses. If you are allergic, avoid the of an allergic parent has about 25% chance allergenic substance 100%. of being allergic. In other words, if one parent is allergic, statistically every fourth child will develop allergies. If both parents are allergic, there is 75 % chance of having a child with allergy.

17 See source references page 214

Lactose intolerance Milk allergy and milk intolerance When born, we produce the lactase in the small intestine via an enzymatic synthesis. This enzyme is a prerequisite to Milk allergy and milk intolerance is different digest lactose (milk sugar) in milk. In most from lactose intolerance. Here it is the of the world the lactase levels falls when milk proteins in the milk, that one can not children goes from 2-8 years of age. At tolerate. For example, the , serum teenagers and young adults, the production albumin, gamma globulin, alpha-lactalbu- is reduced to 1/10 of the level. min, beta-laktglobulin, and/or lactoferrin.

Normally, lactase break down lactose into Milk allergy is often expressed as hives, glucose, so it can be absorbed in the small vomiting and diarrhea, hay fever with intestine, enter the bloodstream and be symptoms from the eyes and nose, as well as used in the cells’ energy-producing devices. asthma or atopic dermatitis. The symptoms often come shortly after you have been When the enzyme lactase on the other drinking milk or eating anything with milk hand is not produced, undigested lactose in it, but the reaction can also occur later. passes from the small intestine into the large intestine where it can not be digested, but Milk intolerance symptomes often come are degraded by . This is known as after a few days: lactose intolerance. Infection conditions (a feeling of a beginning The characteristic features of lactose flu), sore throat, middle ear infections, sinus intolerance is flatulence, bloating, nausea, disorders, bronchitis, stomach bloating, stomach cramps and diarrhea. indigestion, water retention (edema) (and the feeling of not being able to lose weight), 75% of the world’s population suffer from muscle pain, depression, restlessness. lactose intolerance. 10-15% northern Europeans have difficulties in producing For young people, in particular, milk lactase. About 50% southern Europeans intolerance can cause problems with acne have difficulties, and 90% in Asian and skin conditions. and African populations. In Denmark approximately 3-6% of the population can not tolerate lactose. That is somewhere between 165,000 and 330,000 people and probably many more undiagnosed.

18 Lactose intolerance Milk allergy and -intolerance

• When someone is unable to produce • In this case It is the proteins contained in tha lactase enzyme either completely or milk, one does not tolerate. partially. • Milk and milk products should be avoided • Often tolerates limited amounts of milk. altogether.

• Is typically found in older children (3+ • Often small children (0-3 years old) have years) and adults. It is rare in babies. milk allergy. It is estimated that about 2-3% of all have milk allergy. But there are a much larger group of children and adults who suffer from milk intolerance, without knowing it.

If you have a lactose intolerance, In cases of milk allergy or milk intolerance adaptation of a lactosefree, low lactose or omit all dairy products completely from the completely dairy free diet is recommended. diet. The amount of dairy products in the diet really depends on individual tolerance. If you break the diet, be prepared to get symptoms. If you break the diet, be prepared to get symptoms.

Studies show that some lactose intolerant can tolerate up to 6-7 grams of lactose at a time. This corresponds to approximately 1 50 ml (approx. 2/3 cup) milk.

Examples of lactose in milk and cheese: 1 glass of low- milk (200 ml): 9.4 gram lactose 1 glass of (200 ml): 7.3 gram lactose 200 ml yogurt: 5.0 gram lactose 50 gram of feta cheese: 0.3 gram lactose 1 slice of hard cheese (20 gram): traces lactose

When you have milk allergy or milk intolerance, you should completely avoid the consumption of milk or dairy products. If you have lactose intolerance, you can often tolerate small amounts of lactose-containing before you experience symptoms. 19 List of dairy products and dairy substitutes When you talk about limiting the intake of milk, then apply to all dairy products such Instead, use: as:

Milk: , whole milk, buttermilk Oat, rice, soy, almond or coconut milk. and other types of milk. You can even make milk of sunflower seeds, pumpkin seeds, sesame seeds, cashews, almonds, hemp seed and millet (p. 42 og 44). Buttermilk = Replace with 250 ml another ’milk’ (rice, oat or soy milk) + 1 tbsp. juice. Shake well. Cheese: All , both cream It is possible to buy soy cream cheese and cheese and hard cheese. Hard cheese is soy hard cheese in health food stores. pure milk (), which is not Cheese can also be made out of nuts tolerated by persons with milk allergies. (p. 68). You can also use a recipe for Lactose intolerant can often tolerate small vegan hard cheese for pizzas and other amounts of cheese. oven dishes (p. 72). You may find several different spreads/ ’cheese’ in stores or health food stores. As parmesan pumpkin seeds-parmesan-sprink- le (p. 74) can be used. Ice: All kinds of ice cream containing milk Use sorbet ice cream without dairy powder, cream, butter or yogurt. Many products or make ice of frozen bananas or sorbets also contains milk powder, so be frozen berries. aware. Sorbet without milk is fine. See also ice recipes from page 167.

Cream: Both cooking cream and plain Oat, almond and soy cream can be cream. purchased in health food stores. You can also buy soy, rice and coconut cream as whipped cream. The thick layer of a can of coconut milk can be whipped and used as whipped cream (p. 48). Recipe for nut cream can be found on page 46.

Keep a close eye on these terms in foods: Lactose, casein, caseinate, powder, skimmed milk powder, animal fat, (often seen in toothpaste). If you are allergic to cow’s milk, then you may not tolerate ’s or ’s milk. Lactic , culture and cocoa butter does not contain milk protein. There are no E-numbers, which contain milk proteins.

20 List of dairy products and dairy substitutes When you talk about limiting the intake of milk, then apply to all dairy products such Instead, use: as:

Butter: At the beginning of the diet it Instead of butter use coconut oil, cream is recommended to avoid anything spreads without milk (eg. Tartex), hummus, containing butter. As butter contains tahini or mayonnaise. almost no lactose or milk protein (casein) it Some margarines which are made of olive may be re-introduced after 1-3 months. Be oil and coconut oil may also be used, but aware that many margarines may contain not for heating (p. 26) butter or dairy products. Ghee (p. 78) is that can be used by some, but not if you are extremely allergic to casein. Yogurt: All types of yogurt, also sour can be purchased in most food cream and sour milk. Perhaps biodynamic stores and health food stores. and organic sour milk with high levels of It’s easy to make your own yogurt and may be re-introduced sour cream. See dairy free ’yogurt’ page after 1-3 months. 53. Protein powder: is made Pea protein is finely pulverized so that from surplus whey from cheese production. it can neither be seen, felt or tasted in a There is very little casein and lactose in smoothie. whey protein, but persons with extreme Rice protein can be gritty. Rice protein milk allergies should avoid it. made from germinated rice are more easily absorbable. Hemp protein is green, but can not otherwise be tasted. Soy protein is a fine powder, but it can be difficult for some to digest. Chocolate and spreads: Chocolate and One can easily get chocolate without the chocolate spreads often contain milk. addition of milk. Go for White chocolate must be avoided. with 70% cocoa or more. White chocolate, made from rice milk, and chocolate spread without milk can be obtained in health food stores. See chocolate recipes from page 197.

21 Travelling abroad

• In Europe and in it is easy to find dairy free and gluten free products. is full of dairy free and gluten free products and lots of soy yogurt in the fridge. Choose the big supermarkets and buy a little extra for the ride. Sweden and also have many dairy free and gluten free products in supermarkets. You see more and more dairy free and gluten free products in Denmark as well, because people are being more and more aware. and Australia are more like Denmark, so visit a health food store, or try the big supermarkets.

, and are the forerunners of dairy free and gluten free diet, so here it is possible to be on vacation and yet find what you need. Carry a small dictionary, so you can always look up words, if you have any doubts. In the big supermarkets look in the refrigeraters or at specialty products. Look for the signs in the big supermarkets. In France it is called Diététique, in Germany it is called Diätetisches Lebensmittel, in Italy it is called the Salutistica, in Spain Dietética and in England Diet food section.

• The United States is a country with many opportunities. There is an ocean of dairy free and gluten free products, even coconut yogurt, soy yogurt, rice yogurt and more. Make sure you have reserved a dairy free and gluten free plate at the airline 1-2 weeks before departure, if you go to or from The united states. Always have some ekstra dairy free and gluten free products in your bag and extra bars if the food is not good enough. It is annoying to sit 10 hours in a plane and be hungry.

• South America is a little different. They do not use many dairy products here, and much of their food is made from corn, quinoa, beans and lentils. They have an overwhelming produce of and vegetables, so go wild in these instead. Breakfast and dinner are also corn, beans and lentils, so you can easily be satiated. If you find this a little to alternative for breakfast, you can take gluten free granola and a dairy free milk substitute with you in the suitcase.

• In , Thailand, China and , it is not quite as prevalent with milk substitutes. In Thailand, China and Japan they do not really use milk in their food, so it is easy to avoid in the restaurants. Egypt has sometimes a few milk substitutes in the big supermarkets, or you can take a few liters of dairy free milk substitutes with you in the suitcase. Some hotels in Egypt also offer dairy free meals and can use water instead of milk in different dishes. Be aware of rice, that may be made with dairy. Ask the tourleaders or waiters, they will be happy to help you.

22 9 tips for the holidays, while on a diet

1. No matter how long the holiday is, it is always a good idea to plan the first part of the trip. Always remember to bring some sort of breakfast for the first few days, if you do not know where to spend the night.

2. Make some delicious fruit and nut bars for the first few days. Perhaps the stores are closed when you arrive, and here it is important to have some nuts, bars, grains, fruits or dried fruit in reserve.

3. Some cheap hotels do not have breakfast included in the price, and if it is, it often consists of bread and fruit or dairy products and breakfast cereals. Oatmeal or granola is easy to bring on camping or charter. Within the suitcase there is also space for an unopened dairy free milk substitute. On camping holiday or a tent trip a dairy free milk substitutes can be brought frozen and allowed to thaw on the road.

4. Do you live at the hotel with a large buffet, then eat what you can. Often it is possible to obtain a fried egg or omelet. Most hotels and restaurants have nothing against you bring your own dairy free milk substitute. Some hotels even have soy milk and dairy free cakes (but not always gluten free). Ask around or learn the phrase ”I can not tolerate milk/ cream/butter” in that language. See also translations on the next page.

5. If it is impossible to get a dairy free milk substitute, then eat everything else. There are often fresh vegetables, salad or rice. Do not choose the dishes that could contain milk, cream or butter as an ingredient. Ask the waiters. They will usually be happy to help and tip them extra. Hopefully this will set the standard for the next costumer with the same requirements.

6. It is more difficult to find ice cream, because you never know for sure, if there is milk in a sorbet. Again, you have to ask. Pop-up ice with fruit flavor is the best choice when you are on the go.

7. When you get to the dessert, ask for fresh fruit - without whipped cream or cream. In many countries you can get melon, watermelon or fresh strawberries. If you found a dairy free muffin or something else in a supermarket, have it with you and ask if it is okay to eat it in the restaurant. If your companion gets dessert, then the waiters usually do not mind it.

8. Do you tend to get a bad stomach, make sure you always have with you on the holiday and start with the capsules a week before the holiday begins. There are other products that can help your . Ask at health food stores or pharmacies.

9. Remember you are on vacation and enjoying the holidays! To be thinking about your allergy or intolerance can ruin your vacation. Be alert, but relaxed about it. Sometimes we tolerate things better on vacations because we are free, relaxed, not stressed or enjoying life with our family.

23 To be dairy free in another country

It can be problematic to explain that you are dairy free in another language, when you are at the restaurant or hotel abroad.

Note: When you tell restaurants and hotels that you do not tolerate milk, it can be misunderstood as milk, as in liquid drink and not all dairy products such as cheese, cream, milk or butter.

Take the time to explain the waiter, what you should avoid. Or take a copy of this page with you.

Below is a translation of:

” I am allergic to dairy products like cheese, butter, milk, cream, lactose”

Danish: Jeg kan ikke tåle mælkeprodukter såsom ost, smør, mælk, fløde, laktose

German: Ich vertrage keine Milchprodukte wie Käse, Butter, Milch, Sahne, Lactose

French: Je ne supporte pas les produits laitiers comme le fromage, le beurre, le lait, la crème, le lactose

Spanish: Tengo intolerancia a la leche y sus derivados, que son el queso, la mantequilla, la , la lactosa

Italien: Sono allergica ai latticini come il formaggio, il burro, il latte, la crema e il lattosio

Instead of ”I am allergic to...” you can use ”without…” in the following languages:

Danish: Uden mælkeprodukter såsom ost, smør, mælk, fløde, laktose

German: Ohne Milchprodukte, Käse, Butter, Milch, Sahne, Lactose

French: Sans les produits laitiers comme le fromage, le beurre, le lait, la crème, le lactose

Spanish: Sin la leche y sus derivados, que son el queso, la mantequilla, la crema, la lactosa

Italien: Senza latticini, formaggio, burro, latte, crema, lattosio

24 Bon Voyage!

25 See source references page 215

Guide to ingredients

Something about oils and Something about coconuts their heat stability Coconut oil is solid at room temperature but melts above 24 degrees Celsius. Coconut oil is very suitable for cooking, as Coconut oil can tolerate being left on it can withstand high temperatures. That is, the kitchen table for over 2 years after that the oil is stable under heating and is opening. Taste-wise coconut oil will not converted into trans-fatty . Ghee is bring a delicate coconut flavor to also suitable for cooking, and olive oil can the food. Coconut oil without taste be used for baking and gentle roasting. is ideal for meat dishes and steaks in the pan. The coconut is Rapeseed oil, , sesame not a tree nut, but belongs instead to oil, most margarines can not withstand the family of palms palmaceae, which temperatures higher than 40 degrees, so beside coconuts consists of dates, sago if you fry in one of these oils/spreads, and palm oil. It is very rare that people they are converted into transfats and other with nut allergies react to the coconut. harmful substances. Oils like flaxseed/ linseed oil and hempseed oil contains Coconut milk is a good substitute for large amounts of polyunsaturated fatty milk in various dishes or desserts. You acids (omega 3-6-9), and cannot tolerate can either use the entire coconut high heat at all. Rapeseed, flaxseed/ milk, by shaking the can, to blend linseed and hempseed oil must be stored the upper thick layer with the lower in the refrigerator and eaten cold. thin layer, or you can use the upper creamy layer for whipped cream Hempseed oil has the optimum ratio of or in recipes where you need a omega-6 and omega-3 fatty acids, namely creamy consistency. Coconut milk 3 to 1. This ratio is thought to be ideal must contain a minimum of 55-60% for promoting health in the long term by coconut extract and some guargum, so reducing the likelihood of developing light versions will not work for this. heart disease and high cholesterol. See also hemp seeds. Coconut water is the liquid from fresh green coconuts. Coconut water tastes sweet and Flaxseed oil contains high amounts of salty at the same time and contains a lot the essential omega-3, which of important . Use it when the body is nourishment for our cells, immune and sweat a lot: During sports, exercise and endocrine systems. dehydration.

Ghee is purified or clarified butter, where Creamed Coconut is not the same as water and milk components have been coconut oil or the upper-cream in a can removed. Ghee is only the pure butter fat, of coconut milk. Creamed Coconut is so there is no lactose or casein in ghee. compressed coconut meat which tastes sweet and slightly of coconut.

26 Sweeteners

In order to understand how much the Agave syrup is twice as sweet as sugar, different sweeteners affect the body, it so instead of 100 grams of sugar use 50 may be an idea to get familiar with the grams of agave syrup. Since agave syrup glycemic index and glycemic load. contains much fructose (fruit sugar) and less glucose, which can easily be converted in Glycemic Index (GI) is a measure of how the body into energy, there has been much blood sugar rises after eating a some discussion about whether it certain quantity of food. Often glucose or is good to use agave syrup as white bread are used as a reference with a natural sweetener. The thing an index value of 100. Potatoes have a to remember is to always eat a pretty high glycemic index. Depending well-balanced meal consisting of on whether they are boiled or baked, proteins, , carbohydrates and the glycemic index of about 70-85. This fiber. In this way the body will means that the starch and carbohydrates digest the food at a more reasonable are quickly absorbed into the blood. But pace. Glycemic index is 35. since we can not completely rely on the glycemic index of how quickly blood Maple syrup is the sap of the maple tree, sugar levels will rise in relation to a meal, which is extracted and boiled down it is better to use glycemic load. to a thick syrup. Maple syrup contains many good minerals and tastes slightly Glycemic Load (GL) of potatoes is 26. caramel-like. Glycemic index is 54. When a glycemic load is above 10, it will be a good idea to eat a meal with several Dates can also be used as a sweetener. nuts, grains, beans, meat and coarse When blending 3 50 ml water with 200 vegetables so the blood sugar is not further ml dates, you get a liquid date paste that affected by the food. you can use instead of agave syrup or honey. Date paste sweetens almost like Baked/cooked carrots also has a sugar. For 100 ml sugar use 100 ml relatively high glycemic index of 60-70, date paste. Add a little lemon juice but glycemic load is only 2, which means for longevity and a pinch of that the carrots do not affect blood sugar for flavoring. Keep the paste in a levels much. A raw carrot is 16 in glycemic jar with a lid for up to 2 weeks index and 1 in glycemic load. in the refrigerator. Dates are even dried (Deglet Noir) or semi-dried By comparison: Potatoes have a GI of (Medjool). It takes 1½ Deglet Noir 70-85 and 26 in GL, wholemeal pasta 32 date to 1 Medjool date. Glycemic in GI and 14 in GL. Brown rice is 50 in index is 62, but glycemic load is only GI and 16 in GL. A meal alone with rice, 21. pasta or potatoes will quickly make one hungry again.

27 See source references page 215

Sweeteners continued

Honey contains antioxidants, minerals, 75%), but there are no problems with and vitamins and is a natural sweetener, blood sugar. When replacing sugar with which also strengthens the immune system. Erythritol 1:1, the cakes are too sweet. If you are diabetic or vegan omit the honey. The result will be more balanced if one Glycemic index is 58. The glycemic load replaces 100 grams of sugar with 75-80 is 12. grams Erythritol. Glycemic index is 0.

Coconut palm sugar is nectar from the Stevia/Steviol glycoside are extracts coconut palm flowers, that are dried and from the stevia plant. Stevia may have an granulated. Coconut palm sugar has a after-taste of liquorice, if there is added delicious sweet caramel flavor and too much. Steviol glycoside sweetens can be used in place of brown sugar 200-400 times more than sugar, so it is in cakes. For palm sugar syrup melt a little harder to dose. You can buy steviol two tablespoons coconut palm glycoside in liquid form, as sweet tablets sugar with a tablespoon of water. and powder. Glycemic index of stevia is Coconut palm sugar is also called 0. coconut nectar and palm nectar. Use 80-90 gram to 100 grams of sugar. Should not be used by diabetics. Glycemic index is 35.

Xylitol is a sugar alcohol, based on birch. Use it for cooking and pastries instead of sugar. 100 grams of sugar equivalent to 80 grams Xylitol. Is often recommended to use 90 grams to 100 grams of sugar, but the cookies tend to become too sweet. Xylitol has a slightly chemical aftertaste that easily becomes dominant if there is too much. Xylitol has an laxative effect. Should not be used by diabetics. Glycemic index is 8.

Erythritol is another sugar alcohol. Erythritol is obtained by a natural process, where grape sugar and water is converted to alcohol. Afterwards it is filtered, crystallized and If you want to replace agave syrup with dried. Erythritol is found in nature in pears, Erythritol or Xylitol replace 50 grams of melons and mushrooms. Erythritol tastes like sugar with a slightly cool aftertaste agave syrup with 80 grams of Erythritol and sweetens roughly the same (about or Xylitol.

28 A little about cocoa Various powder forms

Cocoa, raw and toasted: Raw cocoa Carob is brown powder that comes from has a lot of good qualities. It contains carob. Carob tastes a little like cocoa, large amounts of magnesium and muscle but with less fat, fewer calories and relaxants and also a lot of zinc. The is caffeine-free. Carob is naturally roasted cocoa contains not nearly as sweet, but without causing many good substances as toasting fluctuations in blood sugar levels. has destroyed many of them. There is a big difference in the taste of Lucuma powder is dried and raw cocoa and roasted cocoa. Raw crushed Peruvian fruit with a cocoa do not have as much flavor, maple-like flavor. Lucuma is rich in but it is not as bitter as roasted vitamins, minerals, and fiber. The fruit cocoa. Raw chocolate is preferable, is sweet, and together with dates the taste but it is unfortunately rather expensive. reminds of caramel. Regular cocoa is available both in a reduced-fat version and in completely Vanilla powder is the whole vanilla beans pure form. The fat from the cocoa powder that have been dried and crushed. is used for cocoa butter. Be aware that Vanilla powder is easier to work some non-organic cocoa powders contain with than the rods and gives a nice anti-caking agents and sugar. flavor and aroma of vanilla. Can be used for desserts, , Cocoa butter belong in a dairy nutbars, datebars and where free kitchen. Cocoa butter is used some vanilla would do some to make chocolate coating and good. various dairy free cakes. Buy raw cocoa butter, as it has the best Lecithin is a natural source of flavor. phospholipids. Phospholipids allows the absorption of fatty acids in the gut, provide Cocoa nibs are broken, raw or roasted for the transport of oils and fats around the cocoa beans. They taste great in cakes at body and the exchange of lipids between breakfast or on top of the dairy free ice cells and their environment. Use lecithin in cream. recipes as an emulsifier. It makes cream or toppings more creamy. Lecithin can be bought a granules and in liquid form. Use sunflower lecithin.

29 See source references page 215

Salt and flavor enhancers

Salt is a flavor enhancer and is used in Herbamare herbal salt also deserves virtually all products, which lacks a little a place here. The herbs in this salt has flavor enhancement. Salt helps to draw absorbed the taste of salt and one thereby liquid out of the products, for example achieves an appreciable reduction in salt cucumbers, and at the same time can consumption, but still a good salty taste. cause the chocolate to taste exclusive. Herbamare broth is a hard, organic But salt is not just salt. vegetable broth that tastes terrific and can be used in all dishes. This broth can be Ordinary table salt is refined, that is to say obtained both with and without salt. ”purified” through various processes and treated with various chemicals, leaving Tamari (soy sauce) is more than a only sodium. As we already have ten times conventional soybean soy sauce. It too much of in our body through processed is smoother, more balanced and has foods and manufactured goods. Over a complex flavor. Tamari is normally consumption of sodium makes the body to gluten-free, but there are Tamari, which is lack other salt minerals, and it interferes also based on barley. Use Tamari where with the body’s fluid and salt balance; also you want a slightly salty taste, but is more referred to as electrolyte. This may result in powerful and delicious than regular soy swelling/edema and hypertension. sauce (which contains gluten!).

Atlantic sea salt, Kalahari salt and Yeast flakes are fine flakes that are made Himalayan salt contains a large on inactive yeast. Yeast flakes tastes mildly number of different minerals. In smoked and is often used in dishes where addition to sodium chloride, we you want a kind of cheesy flavor. Yeast also need potassium, magnesium, flakes can be purchased in health food selenium, iodine and others, as stores. well as a number of other minerals and trace elements contained in seawater. Both potassium and magnesium, for example, reduces blood pressure.

Therefore, it is much healthier to use sea salt, Himalayan salt or Kalahari salt but do not overdu the salt intake.

30 Seeds and grains

Chia seeds are small seeds, which are Quinoa [kwi-noah] is a special seedling rich in omega-3 fatty acids and fiber. that has been cultivated by Bolivia’s Chia seeds are reminiscent flax seeds highland Indians for many millennia. and can be used in the same way. Quinoa is different from traditional However they absorb dobble as much grains with a very high protein liquid as flaxseed. Grinded chia seeds content. Quinoa is technically and flaxseed can keep up to a week in not a grain, but is considered as the refrigerator in a sealed container. such. For use in baked goods, porridge and as a substitute for Cashew nuts are edible, kidney-shaped rice. Quinoa is gluten-free. Whole seeds of the akaju tree. Just after banana quinoa should be thoroughly rinsed and pineapple, cashews occupy third before use, due to naturally occuring place in world trade in tropical fruits, bitter substances on the surface used by with as the largest producer. the plant to repel insects. Cashews are a must have in the dairy free kitchen. They have a gentle, soft Rice grows in marsh areas and has been and sweet taste, which is very suitable cultivated in India and China for at least for cheese cream, vanilla cream and 5,000 years. Rice is available whole, in dairy free milk alternatives. If you flakes and in flour. cannot tolerate or like cashews, use macadamia nuts or pine nuts instead. Millet and cultivation of millet occurred already in the Bronze Age in Denmark. Hemp is recognized by WHO as a food Millet contains saponins; soap substances with the optimum ratio of omega-6 and that should be washed of the whole millet omega-3 fatty acids, namely 3-1. This seeds before use. Millet is available relationship is believed to be ideal to whole, in flakes and in flour. promote health in the long term by reducing the likelihood of developing have been grown since the heart disease and high cholesterol. Bronze Age (about 1000 BC). Oats Buy them shelled and use them on contain naturally no gluten, but may be top of porridge, in the smoothie or contaminated with wheat, rye or barley in desserts. They also taste great in salads. the field or by being rolled on the same mill as wheat. Oat that is free of gluten can be purchased in health food stores and more often in supermarkets. Oat flour can be made by grinding oatmeal in a dry blender or food processor.

31 See source references page 215

Dried berries and pollen Thickening agents

Goji berries have been used for millennia Gelatine is made of collagen from the in traditional Chinese medicine. They skin, tendons and bones of pigs or cows. have an intense red color and taste as hardens well and is often used a mixture of rosin and cranberries. in cakes, , jellies, icecream and They contain more than 500 times more. 6 sheets gelatin to 500 ml liquid. 1 as much vitamin C as oranges. teaspoon gelatin powder corresponds to a leaf gelatin. Gelatin is neither vegetarian Mulberries are small sweet berries or vegan. that taste like small caramels. They are yet another ingredient found Agar agar is a vegetarian alternative in traditional Chinese Medicine. to gelatin and extracted from algae. An When mulberries are poured over ice, easily topped teaspoon is sufficient for they become quite crisp and crunchy. 750 ml liquid. Mulberries can, like dates, be blended to a sweet syrup and be used in cakes, Psyllium husks are fibers which absorb a porridge, smoothies and more. lot of fluid and becomes gelatinous. In cooking or cakes psyllium seeds are used Rosehip is an acidic fruit that contains a as a binder. small portion vitamin C. Rosehip shells are dried and milled to a fine powder that can Arrowroot and Kuzu are gluten-free be sprinkled in smoothies, in bread, over alternatives to sauce thickener instead of granola or in Rosehip balls/bars page rice flour, corn flour and corn starch. Use 208. 1 tablespoon kuzu or arrowroot per 250 ml liquid. The powder is first dissolved in Bee pollen is the pollen collected by a little cold water prior to addition into the bees. Bee pollen is one of the oldest liquid. foods known to us, and one of the most nutrient-rich sources in nature. Guar gum is grinded seeds of the guar Be aware of allergic reactions. plant. It is a natural vegetable binder or If you are allergic to pollen or thickener. It absorbs many times its own bee stings, try using a single bee weight, so use only little in pudding, cakes pollen under the tongue. If no or ice cream. ½ teaspoon guar gum response, try with another piece. If equals 1 tablespoon corn starch. you get itchy eyes, reactions from the mouth and throat, breathing problems or itching, you should not use bee pollen.

All of the above products can be purchased in health food stores and some supermarkets.

32 Guide to equipment

A good blender: If the blender is good, Food Processor: There are many different it can churn dry flax seed, chia seeds, kinds of foodprocessors. Find the one, that almonds and cashews to fine flour. It also can chop, blend ad dice without problems. blends smoothies and puree with ease. If you do not make large portions, it can Look for different kinds of blenders where be worthwhile to buy a slightly smaller you live, and find the one for you. If you model. want a truly quality blender, a high-speed blender from Vitamix may be worth Hand Blender: Phillips has a versatile investing in. hand blender with two small mini food processors to chop onions, garlic, Ice machine: Ice machine Vanilla from guacamole or make bars og ice cream, Wilfa makes delicious homemade ice and a . You can come a long way cream in just one hour. It has an automatic with a hand blender. In many cases it will compressor that freezes the ingredients replace a large food processor, whisk or down while it mix the ice together. If you blender. do not own an ice machine, ice cream can be frozen down and then blended in a food processor.

33