Sicherer Scott H. - The complete idiots guide to dairy-free eating

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Table of Contents

To my patients and everyone living milk free, with the sincerest hope that the advice and delicious
recipes in this book will make living with this allergy easier; and to my wife, Mati, and children, Andrew,
Cassaddee, Maya, Sydnee, and Zachary, for their love and support.Scott
To my family and friends whose support is indispensible. And of course, to Baby.Liz

Introduction

Whether youre coping with a milk allergy, suffer from lactose intolerance, or are simply looking to cut back on milk and other dairy products, youve definitely come to the right place. Whatever your goals, let this book be your guide to the world of dairy-free eating.

We know that embarking on a new endeavor, particularly something like a dairy-free diet, can be a bit stressful and confusing at times, but were here to provide you with the answers to your most pressing questionsbefore you even ask them! In the following chapters, youll learn all about whats involved in taking the dairy-free plunge and how you can make your life and the lives of your family a lot easierand delicious, of courseall without dairy.

After a few informative introductory chapters, we give you more than a dozen chapters chock full of wonderful dairy-free recipes, from breakfast to dessert, and everything in between. After trying some of these recipes, youll be well on your way to becoming quite the dairy-free queen (or king). And dont be surprised if, when you head to the kitchen, you have quite a followingmaybe even some folks who arent dairy-conscious but cant wait to taste your next creation!

How This Book Is Organized

This book is divided into five parts:

Part 1, The Dairy-Free Way, answers your questions about why and how to eliminate dairy from your diet. We also guide you on setting up your dairy-free kitchen and pantry, and introduce some of the remarkable ingredients youll be getting to know.

Part 2, Fresh Starts, is your guide to enjoying dairy-free breakfasts and brunches, with some terrific makeovers of dairy-rich dishes and suggestions for hot beverages and refreshing drinks.

Part 3, Appetizers and Light Fare, provides you with tasty snacks, hors doeuvres, sandwiches, soups, and salads that fit the dairy-free bill without sacrificing flavor or creamy consistency.

Part 4, Whats for Dinner? is your gateway to creating the most satisfying and tasty meals around, all without a drop of dairy. From beef entres to poultry, pasta, vegetarian selections, and side dishes, you wont miss a thing when dairy is off the menu.

Part 5, Amazing Desserts, proves that dairy free doesnt mean delicious free, with recipes for cookies, cakes, pudding, pies, and of course, dairy-free ice cream! You may be tempted to start right here after you see the array of possibilities.

Extras

Throughout the book, weve sprinkled boxed notes that offer you a little extra information. Heres what to look for:

Dairy Dont

Be sure to heed these warnings and alerts about dairy-free matters.

Milk-Free Morsel

These tips and hints are designed to make your dairy-free cooking and eating a bit easier.

Lactose Lingo

Here youll find helpful definitions of some unusual terms and ingredients.

Free Fact

These boxes contain a wealth of facts and figures, as well as a little fun trivia.

Food Allergy Warning Icons

Because some food allergies can have dangerous consequences to some people, weve included warning icons to help easily identify whether a recipe contains ingredients like egg, gluten, soy, peanuts, tree nuts, fish, shellfish, and sesame:

Acknowledgments

We would like to thank the staff at Alpha Books, particularly Tom Stevens and Christy Wagner, for their terrific support and patience. Marilyn Allen at the Allen OShea Literary Agency also deserves our gratitude. Thanks as well to Marion Groetch for her expertise, and everyone else who made this book possible and such a pleasure to create.

Special Thanks to the Technical Reviewer

The Complete Idiots Guide to Dairy-Free Eating was reviewed by an expert who double-checked the accuracy of what youll learn here, to help us ensure that this book gives you everything you need to know about feeding yourself and your family without the worry of hidden dairy products. Special thanks are extended to Jennifer S. Anderson.

Trademarks

All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.

Part 1

The Dairy-Free Way

Part 1 explores what dairy-free eating really means, from the reasons to avoid dairy, to the ins and outs of eating dairy free on a daily basis. We look at what it means to have a milk allergy and how to best protect yourself from what could become severe allergic reactions. We also talk about lactose intolerance, a familiar problem for many but one not often fully understood. We show you how to identify hidden dairy in common foods and help you set up your kitchen for safe and delicious dairy-free cooking, including making your shopping list for excellent dairy product substitutes.

Armed with the information in Part 1, youll be well prepared to plunge head first into dairy-free eating and cooking.

Chapter 1

All About Dairy-Free Eating

In This Chapter

Why go dairy free?

Spotting dairyeven the hidden stuff

Thriving with a dairy-free life

People choose to put milk out to pasture and avoid all milk and dairy products for all types of reasons, whether for personal convictions (such as vegans) or to follow a religious stricture (such as kosher). Others may have health concerns, such as milk allergies or lactose intolerance. For people with severe milk allergies, strictly avoiding even trace amounts of milk protein is required.

In this chapter, we take a close look at all things dairy and explore why dairy-free eating may be for you. In addition, we delve into the details of two particularly important reasons for going dairy free: milk allergy (an often serious and life-threatening issue) and lactose intolerance. You also learn why dairy can be taboo and how to avoid it day-to-day. By the end of this chapter, youll have all the knowledge you need to avoid dairy in its many formsin particular, places where dairy may unexpectedly lurk.

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