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Blessings Overflowing

Faith~Family~Creativity

November 11, 2015 By Jackie 3 Comments

How to Go Dairy-Free (+ Almond Milk Recipe)

How to Go Dairy-Free

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There are many reasons why a person would want to eliminate dairy from their diet including food allergies and intolerances, irritable bowl syndrome or other similar conditions, or while breastfeeding to determine if a baby has an intolerance to the dairy they receive through breastmilk to name a few. (The Go Dairy Free website has a list of 10 reasons to go dairy-free that you may want to check out.)

Last week I was contacted by a mom who was told by her baby’s pediatrician to try eliminating dairy from her diet to see if it would help her son. She called me because she knew one of my sons and I are dairy-free.

I shared some ideas with her, but I thought there might be others out there who could use some help going dairy-free as well. So, today I am sharing my story, alternative sources of calcium, some products I use, and a simple recipe for making your own almond milk.

My Story of Living Dairy-Free

I had my first experience with dairy-free living in early 2009 when my middle child, Joshua, was diagnosed with multiple food allergies, including dairy. Learning how to cook without diary, gluten, and eggs was overwhelming at first. Everything I knew about cooking seemed like it had to be tossed out the window in order to feed my son.

Joshua-4 Years Old (2009)

Joshua-4 Years Old-2009

Even so, the benefits my little boy received from going dairy-free far outweighed any negatives. After a couple of months his behavior improved, his eyes weren’t red underneath and he looked healthier, and he even realized that his stomach didn’t hurt anymore, even though he never said it hurt before. Eventually, his asthma improved as well.

Over the years, cooking without the foods my son is allergic to became much easier. Most of the meals I cook are naturally safe for my son. Meats, vegetables, and fruits are safe for him if they are cooked without a lot of extra ingredients added.

However, there have been times when I have made separate foods for Joshua and made them the regular way for the rest of the family. For example, I have made two kinds of cake for a birthday, fed him a baked potato if I was serving macaroni and cheese, or made my son his own special pizza on pizza night.

When I decided to go dairy-free in 2014 I figured it wouldn’t be too hard since I had been feeding Joshua this way for five years. Even so, having consumed dairy products for 40 years, it wasn’t quite as easy to do as it was to tell a 4 year old he had stop eating some of the foods he loved.

I gave it a try for a few weeks and noticed that I was starting to feel better, even though I didn’t realize just how bad I had felt before. The digestive issues (to be polite) I had been dealing with started to disappear.

After a few weeks of pretty much no dairy I thought I would test myself to see if I really did have issues with dairy. I consumed quite a bit of dairy one day, not really thinking about what the repercussions would be. Let’s just put it this way, I spent a lot of time in the bathroom sitting on the toilet while holding a bucket.

After that incident, I was determined not to consume any more dairy. From that moment on I had an even greater sympathy for my son and a respect for how well he has always handled having to be different from other kids. He loved that we were “allergy buddies”, as he called us. 🙂

Sources of Dairy

Now that I have told you why my son and I are dairy-free, you may be wondering how we do it when we live in a society in which dairy is in so many products.

When I found out about Joshua’s food allergies I decided that the cold turkey method was the best way to go. My theory was that it would kind of be like taking off a bandaid. I thought taking away all of the foods he was allergic to all at once would hurt less than taking away foods here and there. It was a method that proved successful for both of us.

Dairy

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The obvious sources of dairy are milk, cheese, yogurt, sour cream, cream cheese, cottage cheese, ice cream, and butter.

While the foods I listed above are pretty easy to recognize as containing dairy, sometimes there is dairy in products that you might not even realize. Being diligent about reading labels can help you avoid allergic reactions or an upset stomach.

While most processed foods are labeled as containing dairy, here is a list of words to be on the lookout for.

  • Curds
  • Whey
  • Ghee
  • Casein
  • Caseinates (in the form of calcium, potassium, sodium, magnesium and ammonium)
  • Rennet casein
  • Lactose
  • Lactulose
  • Hydrolysates
  • Lactalbumin
  • Lactoglobulin

The safest way to ensure you are avoiding dairy is to choose simple, whole foods and ditch the processed foods.

Non-Dairy Sources of Calcium

When you go dairy-free you may be wondering how to get calcium into your diet. You might be surprised to learn that cow’s milk based products aren’t the only way to get calcium into your diet.

There are quite a few foods that contain calcium you might be surprised about. Even real maple syrup has some calcium in it. However, I don’t think that maple syrup is the best idea for replacing all of the calcium you won’t be getting by going dairy-free, but it sure does taste good. 🙂

Bowl of Kale

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Here are some healthy, non-dairy sources of calcium.

  • Kale (101 mg per cup)
  • Collard Greens (84 mg per cup)
  • Bok Choy (74 mg per cup)
  • Turnip Greens (197 mg per cup)
  • Spinach (30 mg per cup)
  • Chia Seeds (179 mg per ounce)
  • Dried Figs (241 mg per cup)
  • Navy Beans (306 mg per cup, raw)
  • Black-Eyed Peas (183 mg per cup)
  • Almonds (378 mg per cup, whole)
  • Sesame Seeds (88 mg per tablespoon)
  • Canned Salmon (232 mg in half a can, with bones)
  • Sardines (351 mg per can)
  • Blackstrap Molasses (41 mg per tablespoon)
  • Oranges (74 mg per orange)
  • Blackberries (42 mg per cup)
  • Fennel (43 mg per cup, sliced)
  • Broccoli (286 mg per bunch)
  • Artichokes (71 mg each)

By incorporating more of these foods into your diet you will be able to supplement the calcium you will be missing by not consuming dairy.

Dairy-Free Substitutions

While avoiding all processed foods and making everything from scratch is a great way to avoid accidentally consuming dairy, sometimes it is nice to be able to purchase items that are similar to those containing dairy.

We have found some good substitutes for ice cream, butter, and milk. Foods like yogurt and sour cream have been harder to replace because we don’t live near a big city where stores might carry more options. However, my son and I are thankful for the alternatives we have found.

Dairy-Free Products

Some of the dairy-free products I currently have in my house are pictured above. Coconut milk, almond milk, Earth Balance “butter”, So Delicious coconut milk ice cream, and Enjoy Life chocolate chips (affiliate links). I also have some Daiya “cheese” on hand as well. Our favorite product, and one that I use on a daily basis, is the Earth Balance “butter”.

In addition to the products I mentioned above, I also make some of my own dairy substitutes. If I want sour cream for a taco I make guacamole. In place of canned cream soups I make my own for recipes (which is better for you regardless of if you are dairy-free or not). I use palm shortening (affiliate link) in place of butter in icing recipes. I have also made my own versions of coconut milk and almond milk (see recipe below).

For foods like mashed potatoes, macaroni and cheese, biscuits and gravy, etc. I simply use unsweetened almond milk and Earth Balance “butter” in place of their dairy counterparts.

While I have to be careful about what I eat at church carry-ins or restaurants, cooking dairy-free is really as simple as finding a great substitute for the dairy product your recipe calls for.

Homemade Dairy-Free Milk

Speaking of almond milk, I thought I would share with you how I make my own almond milk. While it is super easy to just pick up a carton of almond milk at the store, there are a few ingredients in many brands that I am not sure I want to consume regularly.

Any time I can make a food myself I know it is going to be healthier for my family than purchasing a similar processed item.

I have made this recipe many times over the years with great success. Adding some honey and vanilla makes a sweeter milk for drinking while leaving it plain is great for baking and cooking. You can even save the almond pulp for use in gluten-free cooking or to add protein to smoothies.

How to Make Almond Milk

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Almond Milk
 
Save Print
Author: Jackie @ Blessings Overflowing
Ingredients
  • 1 Cup Raw Almonds
  • Water for Soaking Almonds
  • 4 Cups Water
  • ¼ tsp. Sea Salt
Instructions
  1. Place almonds in a bowl and cover with water.
  2. Allow almonds to soak for 12-24 hours.
  3. Drain and rinse almonds.
  4. Place soaked almonds in a blender.
  5. Add 4 cups fresh water and ¼ tsp. sea salt.
  6. Cover and blend on high for 2-3 minutes.
  7. Strain the almond milk through a fine mesh strainer or cheesecloth.
  8. Refrigerate in a covered jar or pitcher. The almond milk will last 3-4 days in the refrigerator.
  9. Shake before serving.
Notes
Save the almond pulp and use it in smoothies, or in gluten-free baking. To store the pulp before using, dry it out by placing it in a thin layer on a baking sheet and baking in the oven on the lowest setting for a few hours. You can also use a dehydrator.

To make sweetened almond milk add ½ teaspoon of vanilla and 1-2 tablespoons of honey before blending the milk. You can use stevia or a couple of pitted dates in place of the honey.
3.4.3177

Dairy-Free Recipes

Looking for some dairy-free recipes? I have many recipes on this site that are dairy-free. I have included a few of them below.

  • No-Bake Coconut Brownie Bites
  • Homemade Cashew Cookie “Lärabars”
  • 2-Ingredient Strawberry Sorbet
  • Dairy-Free Icing
  • Dairy-Free Banana “Ice Cream”
  • Dairy-Free Chocolate Mousse (with a secret ingredient)
  • Gluten-Free & Dairy-Free Chocolate No-Bake Cookies

Click here to see all of the recipes on this site that are dairy-free.

If you still have questions about how to eliminate dairy from your diet please let me know. I don’t consider myself an authority on the subject, but I do have quite a bit of experience. 🙂

Are you, or someone you cook for, dairy-free? I would love to hear your story.

This post contains affiliate links. Thanks for supporting this site.

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Filed Under: Recipes Tagged With: Allergies, Dairy-Free

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This little ray of sunshine turned ten years old t This little ray of sunshine turned ten years old today. Janna loves laughing, learning, writing, singing, nature, animals, school, people...just about everything really. 🙂  Janna has been a true joy, and I am so thankful God has allowed me to be her mama. 

While I’m a little sad that none of my kids are “little”anymore, I am so excited to see what the future holds for my girl. Janna is always setting goals, and she just started a new list of “life goals” that already almost fills a page. Whatever the future holds for my sweet Janna, I know she will give it her all and do it with a smile on her face. 

Happy birthday, Janna! You are so loved. ❤️
I really needed today. This month has been very bu I really needed today. This month has been very busy, and an e-learning/snow day was much appreciated by everyone in my house. Joseph, Janna, and I had so much fun playing in the snow this afternoon. Here are a few pictures of our adventures. (Janna is wearing a coat my mom made for me nearly 40 years ago.)
I have mixed emotions when I reflect on all that h I have mixed emotions when I reflect on all that has happened in 2020. There have been so many negatives for so many people. I can’t say it has all been positive for me either. However, there are some things that have happened in 2020 for which I am so grateful. 
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The main thing I am grateful for is the extra time I was able to spend with my kids. We had so much fun during quarantine and this summer. I know this wasn’t the case for everyone, but I do not regret the days when we had nothing planned and could just have fun together. Whether it was walking in the woods, playing games, watching a movie together, or even doing chores, I never once heard an “I’m bored.” 🙂 
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In addition to the gift of more time together, I am also grateful for all of the milestones we have celebrated this year. In June, my parents celebrated their 50th anniversary, and then we had four milestone birthdays. Julia turned 21, James turned 18, Joshua turned 16, and Joseph turned 13. (Janna felt left out, so we told her that her birthday was special because it was her last birthday in single digits.) Also, today marks 25 years that JT and I have been married. 
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While I won’t be sorry to see 2020 go, and I hope
and pray 2021 is better for so many people who are hurting right now, I don’t ever want to forget the good times we had this year. 
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P.S. I took all of these pictures over fall break.
The girls and I recorded our parts for our virtual The girls and I recorded our parts for our virtual church service yesterday, and I couldn’t resist getting a picture with them in front of this beautiful Christmas tree. ❤️
James has been playing school basketball since he James has been playing school basketball since he was in the fourth grade. Tonight he and his fellow Seniors  were recognized at their game, and I just can’t believe James is this old. 
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Normally, Senior Night is the last game of the season. However,  because everything in the world seems so uncertain right now, we wanted to make sure the boys got a chance to be recognized. We wanted something “normal” for them. I am thankful James and his teammates not only got recognized but also won their game. 
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P.S. We had our masks on at all times other than when we took pictures.
We have another teenager in the house! Joseph is t We have another teenager in the house! Joseph is turning 13 today, and it just doesn’t seem possible. The beautiful baby boy who was placed in my arms on a cold and foggy day in December is still my “little” guy. However, after looking at this picture of the two of us, I don’t think he will be shorter than me for long. Joseph is still my shy guy, but he is also sweet, loving, kind, and just an all around good kid. We also lovingly refer to him as the cat whisperer because the kittens and cats follow him around like puppies. 🙂 It has been so much fun to have Joseph at school with me this year now that he is in junior high, and I am so thankful that I get to be his mama. Happy birthday, Joseph! ❤️
2020 has been challenging in so many ways. One of 2020 has been challenging in so many ways. One of those challenges was self-inflicted. 🙂 I just finished my fourth master’s level course of 2020 through Ball State, and I passed the high ability licensure exam last Thursday. This means that I will soon have high ability added to my teaching license. 
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When I signed up to take my first class in January, I had no idea what 2020 was going to entail. Teaching in a pandemic isn’t for the faint of heart. Taking classes and caring for five kids while teaching in a pandemic has allowed me to see what I am really made of. I don’t mean to brag, but I am pretty happy that I received straight A’s. Beyond that, I learned so much, and I am grateful for this opportunity even though I felt stretched to my limits some days. 
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Yes, 2020 has been challenging, but I have been blessed with more time with my family, knowledge gained, and challenges met and overcome.
I almost forgot to post this here. 🎂 Joshua is I almost forgot to post this here. 
🎂
Joshua is 16 years old today. It doesn’t seem possible that my little pip squeak of a baby boy is now about 6’4”. Joshua is now the tallest of the family, and I’m not sure he is done growing. There hasn’t been a dull moment since Joshua arrived, and I wouldn’t want it any other way. He is a fun-loving, hard-working, kind-hearted, and intelligent young man. I can’t wait to see what the future holds for him. I am so thankful God thought I was up to the task of being Joshua’s mama. ❤️
My little 7 pound 20 inch baby boy, who didn’t c My little 7 pound 20 inch baby boy, who didn’t cry as soon as he was born but first looked around to see what was going on in the world, is now a 6’2” handsome man. I truly never thought the years would go by so quickly, but here we are. James is 18 today. 

There are so many words I could use to describe James: hardworking, dedicated, persevering, intelligent, funny, curious, kindhearted, dependable, respectful, and helpful. I could also expound upon his accomplishments, and I could tell you how great he is. However, I don’t love James for what he has accomplished but simply because he is my son.

I have been so blessed to be James’s mom, and I thank God every day for entrusting him into my care. I don’t know what the future will hold for him, but I know he will do great things. 

For anyone reading this who is struggling with a tantrum throwing toddler, a strong-willed child, and/or a child who questions everything, I would like to encourage you. Look for the positive qualities your child possesses such as perseverance, dedication, and curiosity and build upon that. I will never regret the hard days of parenting because my prayers and hard work have paid off. Helping James reach his full potential and keep those qualities without breaking his spirit has been worth the effort.

Happy Birthday, James!

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