Dairy Free Too?

Something that has been coming up a lot recently with my clients is sensitivity to dairy.  Many celiacs have this problem.  Some have the issue from the very beginning of their diagnosis, others develop it over time.  

Contrary to what many people think, the issue that celiacs have with dairy is not related to lactose.  Cows milk contains a protein called casein. Casein is very similar in structure to the gluten protein and as a result the body mistakes it for gluten and rejects it as it rejects gluten.  

When you have been dealing with a gluten free life style and have finally gotten used to it, it can be really daunting to suddenly find that you have to go back to the start and eliminate dairy as well. Well, this has been our story with Daniel for a number of years and 6 months ago I got to a point where I had to go through the same thing.

So, in case, you are going through this yourself right now, here are some options that I found helpful in eliminating dairy from my gluten free diet, and I hope they will help you too.

1.  Unsweetened almond milk is delicious with granola and shakes in the morning.  

2.  Rice milk is better in baking as it doesn't have a strong taste that would change the flavor profile of the cakes or breads you are making.

3.  Dairy free butter spreads often contain soy so if you are sensitive, be careful.  I have found a pure palm oil shortening that is perfect for baking and doesn't taste bad on bread.  It is available in Kroger and is not too expensive.

4.  Goat and sheep cheeses are a great option if you can tolerate them.  There are some delicious options in the grocery stores, experiment to see which one you prefer. 

5. Coconut milk and icecreams are delicious but be careful, they are high in calories and, if that is the only option you are using, you can be taking on much more fat than you expected.

Another big issue when we can't have dairy is how to get enough calcium into our diets.  Especially when we are dealing with growing children.  Here are a few of the non-dairy sources of calcium that I have found very effective for making sure that Daniel grew to his full potential.

White Beans, canned salmon, sardines, bok choy, kale, almonds (in any form), oranges, sesame seeds  and goat or sheep cheese if you can tolerate it.

If these are not ingredients that you usually use, try to include them in your daily diet. 

Here is a recipe for a healthy white bean dip that is great with corn tortillas or vegetables for an afternoon snack.  It contains 5% of your daily recommended calcium per serving:

White Bean Dip (serves 5)

1 can cannellini beans, rinsed and drained

3 Tablespoons chopped fresh coriander (or parsley, if you prefer)

1 clove garlic, minced

3 Tablespoons olive oil

1/2 lemon, juiced (add gradually, to your taste)

salt and pepper

Put beans, coriander, garlic and olive oil into blender and process until chunky, add some of the lemon and process again, taste and add more if needed.  Taste again and add pinch of salt and pepper, process until you get texture you like.  I like it mostly smooth with a few beans that are still chunky.