Pamela Ellgen - The Big Dairy Free Cookbook: The Complete Collection of Delicious Dairy-Free Recipes

Copyright 2018 by Pamela Ellgen

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Photography B. & E. Dudzinski/Stockfood,
Rick Ellgen.

ISBN: Print 978-1-939754-58-5 | eBook 978-1-939754-59-2

One of my earliest memories is of speeding down the interstate in the front seat of my dads Ford Thunderbird on the way to the hospital, hours after my bedtime. I tried to breathe, but every breath brought on wheezing and coughing that racked my seven-year-old body.

I was having an asthma attack triggered by dairy. It happened several times throughout my childhood and adolescence. I learned to live with it. I carried an inhaler and knew that especially after a cold, I was more susceptible to attacks. Even the thought of macaroni and cheese could leave me breathless.

As I grew older, I wanted to believe that I had outgrown the allergy. And, in some ways I had. The asthma attacks were mostly a thing of the past. So I indulged in pizza, ice cream, and plenty of artisan cheeses.

However, like so many adults, I eventually began to suspect that dairy might be the trouble behind numerous seemingly unrelated health concernsgastrointestinal distress, mood changes, acne, and seasonal allergies. Whether these represented a true dairy allergy no longer mattered. When I cut dairy out of my diet for good, these issues all resolved themselves. The change was remarkable, and my newfound health made the sacrifice worth it.

Since then, Ive found recipes that satisfy my cravings for nearly all my favorite foods. Its been a challenge. Some things can never be replacedtriple-cream Brie, for example. But my palate quickly changed to appreciate a dairy-free lifestyleI even prefer to drink my coffee black now! And Ive learned a lot along the way.

In this book, theres something for everyone. The easiest dairy-free route is to simply pick up store-bought analogues for dairy productsdairy-free cream cheese, dairy-free cheese shreds, etc. And in some instances, I do use those. But I prefer to diversify the ingredients, using white beans, nuts, and other naturally dairy-free ingredients to create creamy textures and divine flavors.

Im excited to help bring new choices to your plate, and I hope that these recipes will help you feel great as you enjoy a dairy-free lifestyle thats satisfying, fun, and delicious!

When you first embark on a dairy-free diet, it might seem as if dairy is in everything . Dairy products fill the pages of most cookbooks and sneak their way into ingredient lists of seemingly innocuous foods. The good news is, armed with a little bit of knowledge and the recipes in this cookbook, you can navigate the supermarket safely and smartly and create delicious meals you and your family will crave. This chapter will give you the basics to get started right away.

WHAT IS A DAIRY-FREE DIET?

Dairy products contain milk made from mammalsincluding cows, sheep, and goatsor from the by-products of milk production. Common dairy products include milk, cheese, butter, yogurt, cream, and ice cream. For the newly diagnosed, it may come as a relief to know that eggs are not dairy.

Some people restrict dairy from their diet for health reasons such as a milk allergy or lactose intolerance. Others avoid dairy for environmental or ethical concerns or religious reasons. Whatever your reason for giving up dairy, doing so can have a profound and positive impact on your health.

A strict dairy-free diet is essential for vegans or people with life-threatening allergies. This means that the obvious sources of dairy should be avoided, as well as all foods that contain a by-product of dairy, such as caseinates, whey protein, and hydrolysates (see ). Others choose to follow a generally dairy-free diet and avoid consuming obvious sources of dairy, but dont necessarily worry about foods that may contain a dairy by-product. This book follows a strict dairy-free diet.

DAIRY-FREE FOR BETTER HEALTH

You may be dealing with a new diagnosis that requires you to adopt a dairy-free diet, or perhaps you suspect that dairy may be the culprit behind chronic health issues. Lets look in some detail at the top health reasons to cut dairy from your diet.

Milk Allergy

Milk allergy is an immune reaction to milk that can involve hives, swelling, vomiting, wheezing, and potentially even anaphylaxis or death. A diagnosis is made by employing a food elimination diet, measuring antibodies in the blood, administering a skin-prick test, or some combination of these methods. The only proven treatment for a milk allergy is strict dairy avoidance. However, oral immunotherapy, which involves consuming miniscule but ever-increasing amounts of the allergen, has shown some promise in clinical settings.