DAIRY FREE STARTER PACK easy & delicious FREE

Simple & tasty recipes inside!

AFFORDABLE KIND HEALTHY Congratulations!By opening this dairy free starter pack you are taking a huge step towards creating a kinder, healthier and more environmentally sustainable lifestyle. Simple choices, such as what we choose to purchase and consume, have the power to make great changes. When we make compassionate choices, we create a kinder world.

2 | Dairy Free Starter Pack Dairy Free Starter Pack | 3 Male calves are considered the dairy industry’s “waste” and are killed soon after birth

Female calves are kept to continue the dairy industry’s cycle of misery. Mothers call out their grief at the loss of their babies, sometimes for days and weeks. For the calves it is traumatic and frightening. Bobby calves are worth very little financially. Bobby calf by-products are more lucrative than their meat, which is exported overseas and often used for human baby food. Their fourth stomach is dried and used in the production of cheeses, including parmesan. Other parts of their bodies are used for MILK pharmaceutical products. Where does it really come from?

Calves are the victims In a natural environment female calves milk from their mothers of one of the most cruel, for around 9 months and stay with abusive and unnatural their mothers for the rest of their production systems. lives. Males suckle until they are a year old and then leave the Cows will only produce milk after female herd. giving birth. Calves compete with Male, or “bobby”, calves are the dairy industry for cow’s milk and considered the dairy industry’s are forcibly removed as quickly as “waste” and are killed soon after possible, within 12 to 24 hours of birth, at a few days old or, if reared being born. for veal, they are killed at 3 months.

4 | Dairy Free Starter Pack Dairy Free Starter Pack | 5 THE DAIRY INDUSTRY AND OUR ENVIRONMENT Meet Sarah Sarah’s mother was meat will be forcibly impregnated regarded as and her birth was also “low quality” and turned triggered by force - a into burgers, soup and swelling of her huge ud- procedure known as baby food. der forces her back feet to splay out. When she “induction”. She was then Like many cows in the stands she will arch her mutilated without anaes- dairy industry, Sarah back and lower her head thesia (including having suffers from mastitis and to try to take the weight her horns disbudded and lameness. Australian off her tender hind limbs. extra teats removed with farms report that up to a knife) and endured her 25% of animals suffer Coupled with this agony, Dairy farms are the largest source first pregnancy at 2 years from lameness, which Sarah suffers from mas- of methane and nitrous oxide of age. All of her babies is a condition that has titis. Mastitis is an in- production in south-east Australia. will be taken from her in been likened to crushing flammation of the mam- Despite common misconception, the same way she was all your fingernails in mary gland and is the both of these gases are much removed from her mother. a door and then being most common affliction more damaging to the She will be kept preg- forced to stand upright of dairy cattle around environment than carbon dioxide.1 nant to continue pro- on your fingertips. This the world. Industry and How ducing milk for no other excruciating pain will veterinarians describe environmentally force her to lie down as this as causing severe reason than so the dairy In their 2006 report, ’s much as possible. The pain and distress. industry can continue friendly is Long Shadow, the United Nations taking from her. Food and Agriculture Organisation She will be considered (FAO) reported that the livestock “spent” at 7 to 8 years sector generates more greenhouse and will be trucked to DAIRY? gas emissions than transport. slaughter. Due to the toll on her body, her While 550 litres of water The greenhouse gas emission are used to produce from producing 1kg of milk is enough flour for a loaf of equivalent to driving between 10-20km in a car.2 THE DAIRY COW IS EXPOSED TO bread, a whopping 1020 MORE ABNORMAL PHYSIOLOGICAL litres of water is required DEMANDS THAN ANY OTHER CLASS to produce a single The dairy industry uses more than OF FARM ANIMAL. litre of milk. 10% of all water in Australia.3 – John Webster, Emeritus Professor of , Bristol University’s Clinical Veterinary Science Department The amount of waste excreted by a single dairy cow is equivalent to that produced by 20-40 people.4

6 | Dairy Free Starter Pack Dairy Free Starter Pack | 7 THEGOODNEWS: based sources We don’t have to sacrifice our values for health of calcium, such as kale and almonds, have We don’t need to more calcium by consume dairy to have gram than dairy strong teeth and bones products and to live healthy lives. Nutrients found in cow’s milk can be found in plant sources with the added benefits of fibre, antioxidants and phytochemicals.

Eating out Large restaurant chains, such as Subway, Crust Pizza and Sumo Salad, have started introducing dairy-free and vegan friendly alternatives. Doughnut Time has multiple varieties of dairy free doughnuts so no one misses out! Thai, Indian, Mexican, Middle Eastern and Japanese SIMPLY REPLACE compassionate choices easier and restaurants often have more accessible than ever! This is by many dairy free options One of the easiest ways to drop dairy no means a complete list, so have a to choose from. from our diets is to simply replace look around and see what other alter- dairy based products with healthier, natives there are. Many brands have cleaner, and kinder alternatives. Check out different flavours, so don’t be afraid to HappyCow.net Most of the products right can be experiment a little until you find which for all the options in found in major supermarkets, making brand suit your taste buds best. your local area! 8 | Dairy Free Starter Pack Dairy Free Starter Pack | 9 I can’t believe it’s not dairy! Need to convince family and friends? These recipes A Healthier Way will prove to anyone that a dairy free lifestyle is Significant efforts These include: produce milk for their easy and delicious have been made by • Osteoporosis and young in the same way (no sacrifices here!). the dairy industry to all mammals do. We lowered bone health5-8 Enjoy, experiment, create educational are the only species to and create. campaigns about the • Ovarian cancer9, 10 breastfeed from another benefits of consuming • Prostate cancer5, 11 species and we are the dairy products and only species to continue 12, 13 to encourage daily • Parkinson’s disease breast feeding as adults. consumption of dairy. • Type 1 diabetes14 However, numerous • Cardiovascular recent studies have disease15 linked dairy consumption When dairy fat to a range of serious The simple truth is is replaced by health issues. that cows naturally fat, the risk of developing cardiovascular disease drops 15 Gourmet Vegan Quiche Did you know? by 10% 3 serves of dairy per day increases PASTRY METHOD FILLING METHOD the risk of dying from prostate PASTRY Melt the vegan cancer by 141% Fry onion until and cream (Physician's Committee for 2-3 cups of plain flour translucent then add cheese together and Responsible Medicine) 250g vegan margarine mushrooms. Add the add the flour. garlic and the packet of 375g vegan cream Shape mix into a ball cheese ‘tuna’, then add the dill and then take a handful and the . If you of the mixture and place find that the mixture is FILLING it on a flat surface. not thickening, you can 1 packet of mock ‘tuna’, Sprinkle a little flour make a paste of plain crumbled or sliced – or around so that the flour and oil and stir it you can use veggie mixture does not stick through. garlic loaf, diced. and flatten with a Once brought to the 1 small red onion, diced rolling pin. boil you should find that Grease a 26cm x 26cm 2 mushrooms, diced it thickens the mixture (10in x 10in) quiche tin Small amount of oil for and press in the pastry. perfectly. frying Place this mix into your 1 teaspoon garlic Bake at 180’C (350’F) Gas Mark 4 for 20 base and put back in 1 cup soy milk minutes for the base the oven for about 1-2 teaspoons dried dill then remove. 15-20 minutes.

RECIPE: , Now Vegan 10 | Dairy Free Starter Pack Dairy Free Starter Pack | 11 Serves Autumn Pasta 3-4 This recipe is somewhat unusual because is uses , a traditional Japanese ingredient, most often consumed as a soup.

METHOD 375 packet of penne or pasta of Cook the pasta, drain and set aside. Heat your choice the oil in a pan over a low heat, then fry 1 tablespoon extra virgin olive oil the onion and garlic until they become 1 small onion, chopped translucent. Add the mushrooms and cook for about 1-2 minutes. Add the soy milk and 1 large clove garlic, chopped coconut cream and simmer gently. Stir in the 1 cup dried shitake mushrooms or cashew paste, sesame oil, balsamic vinegar you can use any fresh mushrooms and miso until ingredients are well blended. 1 cup soy milk Add the basil and desired amount of chilli and stir well. Toss through pasta and serve. 1 tablespoon cornflour 1 cup coconut cream 1 cup soy milk Make the sauce thinner by adding a little Vegetable Lasagne 1 tablespoon cashew nut paste salted water, or thicker by adding a little ½ teaspoon fresh coriander 1 dessertspoon cashew nut paste plain flour as needed. (cilantro), chopped METHOD 1 dessertspoon sesame oil 1 teaspoon fresh parsley, chopped RECIPE: Lynda Stoner, Now Vegan Mix cornflour with a sauce, spices and 1 clove garlic, chopped 1 dessertspoon balsamic vinegar small amount of the crumbled vegetable 1 dessertspoon miso paste OPTIONS: Sprinkle on sesame seeds milk to form a paste. stock cube. Cook for Pepper to taste and chopped cashews or fresh herbs 1 handful basil leaves (or fresh Heat the rest of the 4 minutes. 2 tablespoons oil and dried onions. Use cooked aborio herb of your choice), torn milk in saucepan over Mix in the tinned 2 onions, diced rice instead of pasta. 1 teaspoon red chilli sambal or medium heat. Add mock meat, 7 mushrooms, diced coriander, parsley, tomatoes, tomato red chilli paste or half a fresh red ¼ cabbage, shredded chilli garlic and pepper. sauce and crushed When milk mixture stock cube and 4 brussels sprouts. Diced has heated but not cook for a further 3 1 carrot, diced Serves boiled add cornflour, minutes. 6 stirring continuously 1 celery, diced Place a 4cm (2in) until it reaches a thick layer of filling in 3 cloves garlic, crushed creamy consistency. a square cooking tin 2 teaspoons Set aside. followed by one sheet 2 teaspoons ground coriander Heat oil in frying of lasagne. Repeat pan over medium twice more, finishing 1 teaspoon black pepper heat. Add onions with a lasagne sheet. 1 teaspoon dried basil and mushrooms. Pour sauce liberally 1 vegetable stock cube Cook until onions over the top and are transparent. Add cook in a moderate 1 teaspoon salt cabbage, brussels oven, 180’C (350’F) 440g can any mock meat, diced sprouts, carrots, Gas Mark 4 for 45-50 5 tomatoes, diced celery, garlic, soy minutes. ½ cup tomato sauce RECIPE: Lynda Stoner, Now Vegan 1 vegetable stock cube, crushed 12 | Dairy Free Starter Pack 4 lasagne Dairy sheets Free Starter Pack | 13 Vegan Cheesecake with Mango Lime Topping This creamy vegan cheesecake is made from silken and cashews, and is covered with a sweet and tangy mango lime topping.

MAKE THE GRAHAM rubber scraper. Bake 40 GRAHAM CRACKER CRUST CRACKER CRUST minutes. Remove from 2 cups vegan Arnott’s Nice Preheat oven to 200°C. oven and allow to cool. Biscuit crumbs Stir together Arnott’s Vegan ½ cup melted coconut oil Nice Biscuit crumbs, PREPARE THE MANGO (or vegan margarine) coconut oil and sugar LIME TOPPING ¼ cup sugar in medium mixing bowl. While cheesecake Vanilla Slice Press mixture firmly into bakes, place mango the bottom of a 9-inch lime topping ingredients CHEESECAKE spring form pan. Bake into small saucepan and place over medium 1 ½ cups raw cashews, until lightly browned, heat. Bring to a simmer soaked in water 4-8 hours about 8 minutes. Allow and drained to cool. and lower heat. Allow to simmer, stirring 2 sheets of puff ¾ cup cornflour ICING 1 cup silken tofu PREPARE THE occasionally, until thick and syrupy, about 20 pastry 1 litre soy milk 2 cups sifted icing sugar ½ CHEESECAKE Lower oven minutes. Allow to cool. 1 cup castor sugar 1 teaspoon margarine ½ cup sugar 60 grams margarine temperature to 180°C. 1 tbsp, lemon juice FINISH THE MANGO ½ cup Foster’s custard 2 teaspoons vanilla Pulp from 1 passionfruit While crust cools, 1 tbsp. cornstarch place cashews in food LIME CHEESECAKE powder essence 2 teaspoons of water Once cheesecake 1 tsp. vanilla extract processor bowl. Blend to a thick paste. Add and topping have remaining cheesecake cooled, spoon topping Bake pastry sheets on baking trays, On a baking tray, place down 1 cooked MANGO LIME TOPPING ingredients and blend over cheesecake. lightly sprayed with oil at 200oC for six pastry sheet. until smooth, stropping Refrigerate at least minutes or until lightly browned. Remove 2 cups diced fresh/frozen 1 hour before cutting. Pour custard over pastry (don’t worry – mango to scrape down sides from the oven, allow to cool then gently it won’t run) and spread out evenly with of bowl as needed. flatten with a clean tea towel (times will a knife. Take to the very edges of the ¼ cup sugar Pout mixture into spring RECIPE: vary depending on oven). www.connoisseurusveg. pastry. Place second pastry sheet on top ¼ cup lime juice form pan over crust com/vegan-cheese- Combine sugar, cornflour, custard powder and press down firmly. ¼ cup water and smooth out with a cake-mango-lime-topping in a saucepan and gradually whisk in milk Refrigerate until cool. Ice with passionfruit 2 tsp. lime zest until smooth. icing when cool, return to fridge to set Over a medium to high heat stir in before cutting into squares. the margarine until mixture boils and Serves thickens. (It will be very thick and will ICING METHOD 8 come away from the sides of the Mix all ingredients together to make a saucepan). Remove from heat and stir paste. Adding 1 teaspoon of water at a in vanilla essence. time. Spread over slice using a warm knife.

RECIPE: www.bedandbroccoli.com.au/recipes/vegan-vanilla-slice

14 | Dairy Free Starter Pack Dairy Free Starter Pack | 15 Accidentally Dairy Free List CHOCOLATE - Gingernut - Superberry mueslibar with - Nice cranberry, blueberry & goji Sweet William: - Baking buttons Leda: Uncle Toby's: - Blocks and bars - Minton - Farmer's Pick pecan, maple - Chocolate spread - Choculence & cashew - Easter bunnies - Choc chip cookies BeNatural: - Golden crunch - Crunchy granola & seed Whittakers: - Dunkies choc chip bars - Dark almond - Gingernut - Ghana peppermint - Arrowroot Thank You: - Dark peanut slab - Vanilla cookies - Nut & Chia bars - Rum 'n' raisin - Chocolate cookies : - Rumballs Moo Free: - Frozen pizzas - Dairy free chocolate bars Oreos: - Hot pockets - Easter egg caskets - Classic - Baking drops - Chocolate YOGHURT - Vanilla creme wafers Lindt: - 70% cocoa block Kingland: REFERENCES - 85% cocoa block SNACK FOODS - Greek style unsweetened - Dark Easter bunny - Greek style with mixed 1. Eckard, R, Hegarty, R. Best Management Cramer, DW, Speizer, FE, et al. A prospective berries Practices for Reducing Greenhouse Gas study of dietary lactose and ovarian cancer. Kettle Chips: Emissions from Dairy Farms. The University of International Journal of Cancer. 2004;110: Fry's: - Sea salt and vinegar - Variety selection packs Melbourne and Agriculture; 271-277. - Peppermint bar - Original - Soy yoghurt with 2010. 10. Larsson, SC, Bergkvist, L, Wolk, A. Milk and - Orange bar - Chilli 2. Delft, CE. A sustainable dairy sector; Global, lactose intakes and ovarian cancer risk in the - Chocolate creme bar NuLac: regional and life cycle facts and figures on Swedish mammography cohort. American Journal Mission: - NoUdder coconut greenhouse-gas emissions. European Dairy of Clinical Nutrition. 2004;80:1353-1357. Green & Blacks: - Yellow corn tortilla chips Nudie: Association; 2008. 11. Chan, JM, Stampfer, MJ, Ma, J, Gann, PH, - 70% cocoa block - White corn tortilla chips - Vanilla coconut 3. Water Account, Australia, 2012-2013. Australia Gaziano, JM, Givannucci, EL. Dairy products, - 80% cocoa block Bureau of Statistics; 2014. calcium, and prostate cancer risk in the Smiths: Physicians’ health study. American Journal of CoYo: 4. Notes from Underground. U.S. Environmental Alter Eco: - Classic crinkle cut Clinical Nutrition. 2001;74:549-554. - Natural coconut Protection Agency; 2001. - Dark mint - Thinly cut original Chen, H, O’Reilly, EO, McCullough, ML, - Chocolate coconut 5. Lanou, AJ. Should dairy be recommended as 12. - Deep dark sea salt Rodriguez, C, Schwarzchild, MA, Calle, EE, - Doritos original part of a healthy vegetarian diet? Counterpoint. - Vanilla bean coconut et al. Consumption of dairy products and risk - Dark cacao - Burger rings American Journal of Clinical Nutrition. of Parkinson’s disease. American Journal of - Dark almond 2009;89(5):163-164. - waves original Cocobella: Epidemiology. 2007;165(9):998-1006. - Dark quinoa - Natural coconut 6. Frassetto, LA, Todd, KM, Morris, C, Sebastian, 13. Chen, H, Zhang, SM, Hernan, MA, Willett, WC, Ritz: A. Worldwide incidence of hip fracture in elderly - Dark blackout - Vanilla coconut Ascherio, A. Diet and Parkinson’s disease: A - Original crackers women: relation to consumption of animal potential role of dairy products in men. Annals of and vegetable foods. Journal of Gerontology. Coles: Neurology. 2002;52:793-801. Arnott's: Alpine: 2000:55A(10):585-592. - Dark block - Coconut 14. Hammond-McKibben, D, Dosch, HM. Cow’s - Jatz crackers Abelow, BJ, Holford, TR, Insogna, KL. Cross- - 75% Belgian dark 7. milk, bovine serum albumin, and IDDM: Can - Cruskits cultural association between dietary animal - 85% Belgian dark we settle the controversies? Diabetes Care. - Salada original protein and hip fracture: A hypothesis. Calcified 1997;20(5):897-901. Tissue International. 1992;50:14-18. Woolworths: - Vitawheats original 15. Chen, M, Li, Y, Sun, Q, Pan, A, Manson - Dark cooking block - BBQ Shapes 8. Barnard, ND. The milk debate goes on and on! JE, Rexrode, KM, et al. Dairy fat and risk of Pediatrics. 2003;112(2):448. cardiovascular disease in 3 cohorts of US adults. Coles: 9. Fairfield, KM, Hunter, DJ, Colditz, GA, Fuchs, CS, Am J Clin Nutr. 2016;104:1191-1192. BISCUITS - Organic salted popcorn Arnott's: - Organic sweet & salty PHOTO CREDITS popcorn - Delta cream - Rosemary crackers Tamara Kenneally Photography and Animals Australia - Lemon crisp - Raspberry shortcake Carman's: - Choc ripple - & nut mueslibar 16 | Dairy Free Starter Pack Dairy Free Starter Pack | 17 Eden: : Coles: - Banana syrup Doritos: - Dosai instant mix - Coconut flavoured range - Rice - Ready rolled pastry, puff & - Salsa dips - Vadai instant mix Bickford's: - Oat shortcrust Westhaven: - Chocolate milk mix Praise: - Original soy - Fairtrade organic drinking Coles: - Coconut - Vanilla malt milkshake mix - 98% fat free mayo - Soy Milky regular chocolate - Organic tinned spaghetti - Lite dijonnaise - Soy Milky lite - Tinned Mexican beans DAIRY-FREE SPREADS Pampas: ICE CREAM - Almond original - Ready rolled pastry, puff & Red Kelly Sauces: - Almond unsweetened shortcrust - Garlic & basil CHEESE Nuttelex: - Coconut SoGood: - Tangy - Original - Soy iced coffee Borg's: - Vanilla Bliss - Chilli & lime - Buttery - Soy iced chocolate - Ready rolled frozen pastry, - Chocolate Bliss : Kingland: - Lite puff & shortcrust - Mozarella shreds Over The Moo: - Soy mayonnaise - Olive Bonsoy: - Cheddar shreds - Organic soy Woolworths : - Vanilla bean - Olive lite - Chocolate cake mix - Chocolate Coles: - Medium cheddar style block - 98% fat free mayo - Coconut oil Macro: - Caramel - Jalapeño Havarti style block - Pulse buttery Duncan Hines: - Organic soy - Gingernut & coconut Vegenaise: - Kosher - Devil's Food chocolate cake MyLife BioCheese: - Organic almond - Espresso - Original mix - Tasty block - Mango & coconut Earth Balance: Nutty Bruce: - Classic chocolate frosting - Roasted garlic - Pecan & toffee - Cheddar block - Original - Activated almond/coconut - Classic vanilla frosting - Black sesame Masterfoods: - Tasty slices - Soy-free - Coconut - Dijon mustard Green's: - Matcha - Cheddar slices - Organic whipped - Tartare sauce - Olive oil Suncoast Gold: - Delicious chocolate brownie - Pizza shreds - Unsweetened macadamia mix Coconut Bliss: - Tomato sauce Macro: - Salted caramel - BBQ sauce Oliana: - Smooth lemon cake mix chocolate - Soy margarine Woolworths: - Sweet & sour sauce - Tasty block - Self-saucing butterscotch coated bars - Regular soy pudding - Spicy red sauce - Cheddar block MyLife: - Coconut and Coles: - Self-saucing sticky date - BioButtery almond choc- McIlhenny: Vegusto No Moo: - Rice pudding olate coated - Tabasco sauce bars - Piquant - Unsweetened almond Cadbury's: MILK - Unsweetened coconut - Chocolate Gravox: - Melty - Bourneville cocoa - Traditional boxed gravy powder - Soy tubs - Mild & soft - Drinking chocolate powder - Supreme boxed gravy powder Australia's Own - Soy lite - Vanilla Island - Aromatic tubs - Unsweetened almond Vitanium: Massel: - Rice Follow Your Heart SWEET & BAKING - Du Chocolat sugar free -Gravy granules - Almond/coconut blend drinking chocolate powder SAVOURIES & -Tinned stock powders - Mozarella shreds SAUCES -Vegetable stock cubes SoGood: Pandaroo Nesquick: - Coconut - Condensed coconut milk - Chocolate powder Amy's Kitchen: PROTEIN POWDERS Black Swan Dips: - Almond - Chocolate syrup -Tinned organic split pea soup Pure Harvest: - Hummus with garlic oil - Almond/coconut -Tinned lentil and vegetable Sippah Straws: Sunwarrior Protein Natural: - Vanilla almond - Coco2 chocolate spread - Sweet potato and coriander soup - Chocolate - White hommus - Vanilla & chocolate - Soy Homebrand: - Classic vanilla - Soy lite - Strawberry - Hommus with Egyptian Campbell's: - Instant custard powder spiced dukkah mix - Country Ladle Farmhouse - Ormus supergreens - Soy Vanilla Bliss - Ready rolled frozen puff Republica: tinned vegetable soup pastry Wattle Valley Dips: Blue Diamond: - Organic sugarfree drinking International Protein Naturals: - Cocoa powder chocolate powder - Chunky exotic Thai with Heinz: - - Almond Breeze cashews - Very Special homestyle tinned - Rice protein unsweetened Avalanche: - Roasted pumpkin and basil vegetable and barney soup - Almond/coconut - Sugar free drinking - Spicy lentil tinned soup - Pea protein - Chocolate chocolate Yumi's Dips: - Baked beans in rich tomato NuZest: - Almond sweetened - Choca Choc powder - Basil & pinenut sauce - Almond/cashew - Creamed beetroot - Clean lean protein Superstrawberry: - Harissa LaZuppa: - Vanilla unsweetened Vital: - Drinking powder - Spicy pumpkin - Microwave pumpkin soup Pure Harvest Organic: - Microwave minestrone - Pea protein Juicy Isle: - Hummus with charred red - Rice peppers & herbs - Instant lentil soup - Oat - Chocolate BSC Naturals: syrup - Instant vegetable soup - Unsweetened soy Old El Paso: - Organic plant protein - Caramel - Instant Tom Yum soup - Original soy - Salsa syrup Amazonia: -18 CocoQuench | Dairy Free Starter Pack - Tinned refried beans Maharajas Choice: Dairy Free Starter Pack | 19 - Taco sauce - Dhal Tadka - Raw vegan protein Thank you You have now joined a global movement creating a kinder world for all. We have the power, with our wallets, to support or oppose animal cruelty. Thank you for choosing the kinder option. Every time we choose not to buy into cruelty, we create a better world for ourselves, animals, and the planet.

For more information head to: www.dropdairy.com