Dairy-Free
Dairy-free, usually translates to casein-free. Casein is a protein found in dairy products, as well as some non-dairy products. Those who have casein intolerance should always read labels before purchasing food or a product.
| Foods with Casein: | Casein-free Alternatives: |
| Butter | Coconut Butter |
| Cheese | Coconut Milk |
| Cream | Coconut, Hemp, Potato, Rice, or Soy-based Milks |
| Creamed Soups and Vegetables | Ghee (if guaranteed casein-free |
| Custard | Italian Ices |
| Half and Half | Pareve Creams and Creamers |
| Ice Cream | Sorbet |
| Ice Milk | |
| Milk | |
| Puddings | |
| Sherbet | |
| Soup Bases | |
| Sour Cream | |
| Whey | |
| White or Milk Chocolate | |
| Yogurt |
*Avoid bovine products, as all bovine milk and milk products contain casein.
Kosher
Foods labeled kosher pareve are casein-free, whereas foods labeled kosher non-dairy or pareve are free of dairy products. Kosher is good for those with casein intolerance.
Dairy-free does not mean Casein-free
Foods that are labeled non-dairy, may still contain casein. Avoid foods that contain either casein or caseinate.
May Contain Casein:
Artificial Flavorings
Cosmetics
Dairy-Free Cheese (most brands)
Ghee
Hot Dogs
Lactic Acid
Lunch Meats
Margarine
Medicines
Sausage
Semi-Sweet Chocolate
Tuna Fish
Always read labels and ask if you are unsure of an ingredient.
Substitutions
There are ways to substitute dairy products while cooking, outlined as follows:
Milk
Replace 1 cup cow’s milk with one of the following:
1 cup coconut milk
1 cup fruit juice
1 cup grain milk (7-grain, oat, rice)
1 cup plain soy milk
1 cup nut milk (almond, hazelnut, hemp, sunflower)
1 cup water
Buttermilk
Replace 1 cup buttermilk with:
1 cup non-dairy milk + 1 TB lemon juice, or 1 TB white vinegar
(let stand until slightly thickened)
Yogurt
Replace 1 cup yogurt with one of the following:
1 cup fruit puree
1 cup non-dairy sour cream
1 cup plain non-dairy yogurt (almond, coconut, soy)
1 cup unsweetened applesauce
Butter
Replace 8 TB (1 stick) butter with one of the following:
8 TB Earth Balance (Non-Dairy) Buttery Spread
8 TB Spectrum Organic Shortening
8 TB vegetable or olive oil
*for reduced fat:
6 TB unsweetened applesauce + 2 TB fat of choice
