INCLUDES:l A 2-week dairy free challengel Recipes l Meal plans

going dairy free

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Allergy to DairyTrue dairy allergy, known as cow‘s milk protein allergy, occurs when the body’s immune system reacts abnormally to the harmless proteins found in milk and dairy products.

Cow’s milk protein allergy is different to lactose intolerance, which does not involve the immune system. It requires a completely dairy free diet, which should be undertaken with advice from a medical professional such as a specialist doctor or dietitian.

Who? Cow’s milk protein allergy occurs in up to 5% of infants and toddlers and usually disappears by around 5 years of age. It is unusual for milk allergy to last into adulthood.

There are many reasons why more and more people are choosing to go dairy free.

Tummy Discomfort - Dairy and Lactose SensitivitySome people find they are sensitive to lactose and/or dairy products, which can result in tummy discomfort e.g. bloating, diarrhoea or stomach cramps. Reducing the amount of lactose we eat as part of a balanced diet and healthy lifestyle may be one way towards a happy tummy.

Lactose IntoleranceLactose is a naturally occurring sugar found in all animal milks (e.g. cows’ milk, goats’ milk, sheep’s milk, buffalo milk) and the dairy products made from them – cheese, cream, yogurt etc.

In the gut, lactose needs to be broken down by the enzyme lactase. People suffering from lactose intolerance lack or do not produce enough lactase, and undigested lactose remains in the gut causing tummy discomfort, bloating and/or diarrhoea.

Who? About 5% of the adult UK population suffer from lactose intolerance. Some races, particularly those whose diet has been traditionally non-dairy based, are more susceptible e.g. South-East Asia and parts of Africa. Lactose intolerance is rare in children.

Everyday healthy living or just simply curious!More and more people are choosing to go dairy free as part of their exploration of plant based healthy eating. Adding some of the delicious dairy free alternatives to your diet along with more fruit and vegetables, grains, nuts and pulses is all part of the journey. Plant based foods are a source of fibre which, as part of a balanced diet and healthy lifestyle, helps maintain good gut health.

If you are feeling curious or think your tummy discomfort could be related to lactose or dairy, why not take our 2-week dairy free challenge and see how you feel – page 6.

Contents:Why go dairy or lactose free? 3

Dairy & lactose free living made easy 4

The Alpro 2-week dairy free challenge 6

Dairy and lactose free eating plan 8

Recipes 10

Suitable milk alternatives and dairy swaps 12

Understanding the ingredients list 14

Food, drink and tummy feel diary 15

You are about to join the growing number of people who have already chosen to go dairy free, either as a lifestyle choice or for health reasons such as lactose intolerance. Whatever your reason, this booklet will provide you with helpful tips, meal plans and recipes – to ensure that your dairy free challenge is exciting, delicious and most importantly nutritionally balanced.

Why go dairy or lactose free?

l The information in this booklet is a guide and not intended to replace health professional advice. If you are thinking about going dairy free for the long-term, it’s always a good idea to seek advice from a registered dietitian to make sure your diet remains balanced.

Welcome to dairy free and delicious living!

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Dairy and lactose free living made easy.

Meat, fish and other proteins – 2-3 portions a day.

Protein, as part of your healthy balanced diet and lifestyle, helps maintain healthy tissue growth and repair. Opt for lower fat options:

l Have red meat less often, remove skin from chicken and visible fat from meat, avoid processed meats e.g. sausages, salamis, pies and use healthier cooking methods e.g. grilling, boiling.

l Have meat-free days - replace with beans, pulses, nuts or meat replacements such as soya mince.

l Include fish (from sustainable sources) twice a week, one of which should be oil-rich e.g. trout, mackerel, salmon.

Fatty & sugary foods – eat less often.

Sugars and fats tend to be high in calories and low in nutrients. Keep a check on carbonated soft drinks and cordials, spreads, dressings, biscuits, cakes, sweets and chocolate.

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What is a dairy free diet?Going dairy free simply means following a healthy balanced diet that applies to us all, but with one exception – all milk and dairy products are replaced with calcium fortified plant based alternatives such as Alpro milk and yogurt alternatives.

As lactose is only found in milk and dairy products, going dairy free means that your diet will also be lactose free.

Dairy & lactose sources to be avoided on a dairy free dietCow’s, goat’s, sheep’s and other animal milks

Dairy yogurts

Butter/margarine

All dairy creams

Cheese

Dairy custard and desserts

Cakes and biscuits containing dairy products

See page 12 for great tasting dairy free alternatives

Making your dairy free diet as healthy as possible.To ensure you stay healthy on your dairy free diet, follow these five simple steps to a healthy well balanced eating plan.

Supersize your fruit and vegetables – aim for 5 a day.

Try and include these with every meal. All kinds count: fresh, frozen, canned, dried, pure fruit and vegetable juices and pure fruit smoothies.

Make starchy foods a major part of all your meals.

Choosing from a variety of starchy foods such as bread, cereals, rice, pasta and potatoes is the basis of a good eating plan. Try to choose wholegrain varieties wherever possible e.g. wholemeal breads, wholewheat pasta and whole grain breakfast cereals.

Great tasting calcium foods – 3 servings a day.

Milk and dairy products are our main source of calcium, an essential mineral for building and maintaining strong bones. Therefore, when choosing plant based dairy alternatives, always go for the calcium fortified varieties. A serving:

l 200ml Alpro almond milk or soya milk alternative

l 125g pot Alpro soya yogurt alternative or desserts

l 25g tofu

l Other calcium enriched plant based milks such as hazelnut, coconut and rice.

Other non-dairy calcium foods include: almonds, white and brown bread, a few calcium fortified breakfast cereals, dried figs, fortified fruit juice, sesame seeds and tahini paste.

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Your 2-week dairy free challenge.

the foods and dishes you love. Use our dairy swaps list on page 12 to help you:

A) Pinpoint the foods and drinks in your daily diet that contain dairy and lactose.

B) Choose great tasting lactose and dairy free alternatives to put in their place.

C) To make sure of a dairy and lactose free diet, always check the ingredients list on pre-packed and ready made foods. See our ingredients list on page 14.

Beyond your 2-week dairy free challenge.For those who were curious. Having discovered how easy and enjoyable a dairy free diet can be, why not simply carry on?

For those sensitive to lactose.If you feel good, and your tummy has settled after our 2-week dairy free challenge:

l There is no reason not to carry on enjoying your dairy free diet for longer.

l You may wish to try out a little lactose at a time – with a small helping of some of the hard cheeses such as parmesan.

l Monitor how you feel after you’ve eaten lactose. If you know you have lactose intolerance, then it is advisable to speak to a health professional such as a dietitian or your GP.

If your tummy has not settled after the 2-week dairy free challenge:

l Check that your 2-week dairy free challenge has been completely free from dairy – you might be very sensitive to extremely small quantities of lactose. Review your diary and check the ingredients list of all your foods, drinks and medicines to see if you could have accidentally consumed lactose.

l If you have kept to a dairy free diet, it is advisable to see your GP or dietitian to identify what else may be causing your discomfort.

Is it OK for me?For most people, going dairy free for just two weeks won’t be any problem at all. The following groups of individuals should seek professional advice from a medical doctor and/or their dietitian before considering a dairy free diet:

l All children (under 18 years of age).l Anyone with an ongoing diagnosed medical illness.l Those with any medically diagnosed food allergies

e.g. nut, soya, shellfish, wheat.l If you have been experiencing chronic and/or

severe discomfort, abdominal pain or digestive symptoms.

Keep a food, drink and tummy diary.l Start recording what you eat and drink and

how your tummy feels. It’s helpful to start the diary before you start your dairy free challenge. That way you can compare before and after and spot any differences in your digestive health. Copy our food, drink and tummy diary on page 15, or to download it visit www.alpro.com/uk/lactose-dairy-free.

STEP 1:

STEP 2:

Cow’s, goat’s, sheep’s and other animal milks ☞

l Alpro soya milk alternativesl Alpro almond milk or hazelnut drink

Dairy yogurts ☞ l Alpro soya yogurt alternatives

Butter/Margarine ☞ l Pure vegetable margarines or oils

Dairy single cream ☞ l Alpro alternative to single cream

Dairy sour cream ☞ l Alpro simply plain yogurt alternative

Cheese ☞ l Tofu or some soya cheeses – but check the ingredients list

Dairy custard and desserts ☞l Alpro vanilla custardl Alpro desserts – caramel, chocolate or vanilla

Cakes and biscuits containing dairy products ☞

l Dairy free varieties - many sweet biscuits especially plain value varieties - always check the ingredients list

l Keep recording what you eat, drink and how your tummy feels throughout the 2-week dairy free challenge.

Cutting out dairy made easy. Choosing your dairy swaps.Going dairy free and cutting out lactose doesn’t mean you have to sacrifice taste or give up all

Follow our 3-step guide to ensure your 14-day dairy free challenge is freewheeling, delicious and balanced.

STEP 3:

Useful websitesl www.alprodairyfree.co.uk l www.ibsnetwork.org l www.allergyuk.org l www.coeliac.org.uk l www.patient.co.uk/health/Irritable-

bowel-syndrome l www.nhs.uk/livewell/goodfood/pages/

food-labelling-terms.aspx

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Breakfast IDEASLunch

IDEASDinner

IDEASPorridge oats made with Alpro soya milk alternative or Alpro almond milk.

Butternut squash and sweet potato soup, served up with crusty wholemeal bread and dairy free spread. See recipe on page 10.

Dessert: Fresh fruit.

Cod and leek pie with Alpro mash – see recipe page 11.

Dessert: Fruit salad topped with Alpro soya custard.

Bagel with peanut butter and banana.

Filled wholemeal pitta bread - with tandoori chicken pieces, shredded lettuce and cucumber.

Dessert: Alpro soya fruit yogurt alternative.

Vegetable chilli served with brown rice and side salad.

Dessert: Alpro soya chocolate dessert.

Whole grain breakfast cereal served with Alpro soya milk alternative or Alpro almond milk topped with chopped banana and a sprinkling of nuts.

Smoked mackerel with green salad and avocado. Served with a wholemeal roll.

Dessert: Alpro soya dessert – choose from chocolate, caramel or vanilla.

Create your own pizza with toppings of your own choice – just leave out the cheese! Serve with a side salad.

Dessert: Fruit Jelly.

Muesli topped with Alpro pouring yogurt alternative and fresh fruits of your choice.

Wholemeal wrap filled with houmous, grated carrot and chopped pepper.

Dessert: Alpro Fruity & Creamy yogurt alternative.

Prawn and vegetable stir fry with noodles.

Dessert: Stewed fruit with Alpro soya custard.

If you have a bit more time on your hands, why not try dairy free scrambled eggs using Alpro soya alternative to milk. Serve with some slices of smoked salmon for a weekend brunch.

Tuna and sweetcorn pasta salad with a dairy free dressing, served with a green salad.

Dessert: Fruit and a couple of dairy-free biscuits.

Cottage pie (using Alpro mash see recipe page 11) served with peas.

Dessert: Alpro soya fruit yogurt alternative.

Choose from the wide variety of Alpro soya fruit yogurt alternatives served over fruit salad. Sprinkle some muesli on the top for that extra fibre and crunch.

Jacket potato filled with baked beans or tuna and sweetcorn.

Dessert: Fresh fruit salad with Alpro soya alternative to cream.

Grilled chicken breast served with new potatoes and salad with dairy free dressing.

Dessert: Fruit sorbet.

Cranberry and raspberry smoothie See recipe on page 11.

Wholemeal sandwich with dairy free spread, filled with salmon or houmous and watercress, spinach and rocket salad.

Dessert: Lemon poppy seed muffins. See recipe on page 10.

Roast beef with roast potatoes, vegetables and dairy free Yorkshire puddings made with Alpro soya milk alternative and vegetable oil.

Dessert: Apple crumble (dairy free) served with Alpro soya alternative to cream.

For more great dairy and lactose free recipe ideas visit www.alpro.com/uk/lactose-dairy-free.

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Your dairy free and delicious eating plan.

Want to try dairy free eating? The 7-day eating plan on the following page will help to get you started. Just choose one breakfast, one lunch and one dinner, with drinks.

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Butternut squash and sweet potato soup. (SERvES 4)This soup is really delicious either hot or cold, the hit of curry powder enhances the flavours of the sweet potato and the butternut squash.

Ingredients:1 tbsp olive oil1 medium onion – peeled and diced2 cloves garlic – peeled and crushed1 tsp hot curry powder300g sweet potato – peeled weight and diced250g butternut squash – peeled weight and diced1/2 tsp salt2 tbsp basil leaves – torn750ml vegetable stock (2 stock cubes)250ml Alpro soya alternative to milk

Method 1. Heat oil in large saucepan, add onion, and garlic, cook until soft, add curry powder and cook a further

minute.2. Add sweet potato and butternut squash, stir and cook for 2 minutes.3. Add salt, basil leaves, stock and Alpro soya alternative to milk, bring to the boil and reduce to a simmer

for 20 minutes or until the sweet potato is cooked.4. Blend or process vegetable mixture until smooth.5. Serve soup hot or cold with chopped basil or chives and or a swirl of Alpro cream or yogurt alternative.

Cod and leek pie with Alpro soya mash. (SERvES 4)Ingredients:500g approx skinless/boneless chunky Codfillet, cut into large chunks2 medium leeks, finely shredded1 tbsp light and mild olive oil225g baby spinach leavesGround black pepper250g Alpro soya cream alternative

Alpro mash:4-5 large floury potatoes (King Edwards/MarisPiper are great) peeled4 tbsp Alpro soya cream alternative2 tsp dairy free margarineGround black pepperGenerous pinch of fresh grated nutmeg

Method: 1. Preheat the oven to 200oC /400oF /Gas Mark 6.2. Place prepared cod into a medium size ovenproof dish.3. Gently sweat the shredded leek with the olive oil for 10 minutes over a very gentle heat to soften without

browning. Add spinach to the pan and cook for 1-2 minutes until spinach just wilts. Season well. 4. Put half the mixture around the fish. Liquidise remainder with the Alpro soya cream alternative to

make a creamy sauce. Pour around the fish.5. Prepare the mash. Cut potato into even sized pieces and boil until tender. Drain and add remaining

ingredients. Mash until smooth. Spoon onto prepared fish and spread potato out with a flat edged knife.6. Rest dish on a baking sheet and cook for 25 minutes, until the potato is golden and the sauce is

bubbling around the edge of the dish.

Lemon poppy seed yogurt muffins. (SERvES 8)Ingredients:225g plain flour140g caster sugar1/4 tsp salt1 tbsp grated lemon zest1 tbsp lemon juice2 tbsp baking powder 1 egg245g Alpro soya pouring yogurt2 tbsp poppy seeds100g dairy free margarine

Method:1. Preheat the oven to 200oC /400oF /Gas Mark 6.2. In a large bowl sift the flour along with the

baking powder. Next add in the sugar, zest, poppy seeds and salt, stir to combine.3. In another bowl whisk together all the remaining wet ingredients. 4. Line an 8 hole muffin tray with muffin cases.5. Fold the wet ingredients into the dry, being careful not to over mix. Spoon into the muffin cases.

Bake in the oven for 20-25 mins until risen and cooked through.

Cranberry and raspberry smoothie. (SERvES 1)Ingredients:200ml Alpro Almond milk50g frozen raspberries30g frozen cranberries2 tbsp ground almonds1/2 banana

Method:Place all ingredients into a blender and blend until smooth.

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DAIRY & LACTOSE SOURCES DAIRY & LACTOSE FREE ALTERNATIvES ALWAYS CHECK THE INGREDIENTS LIST

MILK

Animal milks including: cow’s, sheep’s, goat’s, buffalo All varieties: fresh, long-life, condensed, buttermilk etc

Alpro soya milk alternatives, hazelnut drink and almond milk Other plant based calcium enriched milk alternatives: hemp, oat, pea, potato, chufa

OTHER DAIRY PRODUCTS

Dairy yogurts – all Alpro soya yogurt alternatives

Cream – single, double, soured, whipping crème fraiche / fromage frais

Alpro soya alternative to single cream

Cheese – made from any animal milk e.g. cows’, buffalo (mozzarella), and goats’ All varieties: vegetarian, low fat, rice cheese

Soya or pea cheese

FATS & OILS

Butter / margarines / ghee Pure vegetable margarines and oils

BREADS, CEREALS, POTATOES & OTHER STARCHY FOODS

Breads – most sweetened/ flavoured breads e.g. croissants, brioche

Most plain breads / rolls – white and wholemeal, wraps, bagels, pitta, chapatti

Breakfast cereals – some mueslis, chocolate / yogurt covered varieties

Most plain breakfast cereals without coating or additional flavours served with Alpro plant based milk alternatives

Flavoured rice and other grains and fresh flavoured filled pasta

All types of plain rice and grains – couscous, barley, buckwheat, cracked wheat, bulgur wheat, cornmeal/polenta, quinoa, millet, most plain dried pasta

Prepared potato dishes and some dried instant potatoes

Potatoes, yams, plantains, sweet potatoes – cooked in water, oil, goose fat and/or dairy free milk alternatives

MEAT, POULTRY, FISH & vEGETARIAN ALTERNATIvES

Pre-prepared with milk/cheese sauces Breaded/battered varieties Meat pastes/patés Processed meats e.g. bacon Pies and pasties Most frankfurters and some sausages Quorn

Fresh, frozen, canned plain meats, poultry and fish Some sausages Most fish fingers Tofu

DAIRY & LACTOSE SOURCES DAIRY & LACTOSE FREE ALTERNATIvES ALWAYS CHECK THE INGREDIENTS LIST

BISCUITS – sweet & savoury

Some crackers/crispbreads Most sweet biscuits

Ryvitas, water biscuits, plain crackers and crispbreads, rice cakes and oatcakes

CAKES, DESSERTS, ICE-CREAMS & CUSTARDS

Most ready-made cakes and desserts, dairy ice-cream and ready made custard

Alpro desserts and custard Home-made desserts and custard using Alpro plant based milk alternatives Jellies and plain meringues, sorbets, ice-lollies, dairy free ice-creams, cakes and icings made with pure vegetable oil or dairy free margarines

DRINKS & JUICES

Milk and malt-based drinks e.g. Horlicks, drinking chocolate, milkshakes Instant milk based coffees e.g. Cappuccinos/lattes Creamy liqueurs Dairy based pro- and pre-biotic drinks

Pure fruit and vegetable juices/drinks, pure fruit smoothies Carbonated drinks, cordials, flavoured waters Alpro soya shakes and chocolate milk alternative Coffee/tea made with Alpro milk alternatives Dairy free pro- and pre-biotic drinks

SWEETS & CHOCOLATES & OTHER SNACKS

All milk and fancy chocolates and most plain chocolates Toffee, fudge, caramel Toffee/flavoured popcorn Guacamole

Most plain boiled sweets, pastilles, jellies Marshmallows, plain or salted popcorn Most plain crisps and some flavoured crisps and most pretzels and breadsticks Houmous and salsas

SPREADS

Chocolate basedPeanut and other nut butters, jam, marmalade, honey, Bovril, Marmite

SUGARS & SWEETENERS

Sugar substitutes/sweeteners containing lactose All sugar, glucose syrup, honey, syrups, treacle

COOKING INGREDIENTS

Cake mixes, some pastries, cooking chocolate

Flours, baking powder, bicarbonate of soda, cream of tartar, yeast – fresh, dried and sourdough, salt and pepper, herbs and spices, sweet flavourings /essence and colourings e.g. vanilla, almond

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Suitable milk alternatives and dairy swaps.Avoiding dairy – milk and all milk products – will automatically guarantee that your diet is also free from lactose. To ensure a product is dairy free, it is important to always check the full ingredients list - see page 14.

l As milk is a known allergen along with soya, fish and wheat, food labelling laws set out by the European Union (EU) require that all dairy food or foods containing dairy or derived from dairy must be labelled as ‘contains milk’ within the ingredients list, no matter how tiny the quantities.

There is no substitute for reading the ingredients list carefully!

All great tasting Alpro products – hazelnut drink and almond milk, soya milk, yogurt, custards desserts and cream alternatives – are guaranteed lactose and dairy free.

THE OBVIOUS DAIRY INGREDIENTS that CONTAIN LACTOSE

THE NOT SO OBVIOUS INGREDIENTS that CONTAIN LACTOSE

Understanding the ingredients list.

IMPORTANT NOTE: don’t forget to check and ask your pharmacists for dairy free versions of: MEDICINES and VITAMIN & MINERAL SUPPLEMENTS

l Artificial creams l Casein

l Caseinate - ammonium, calcium, magnesium, potassium, sodium

l Curds

l Hydrolysed casein

l Hydrolysed milk proteins

l Hydrolysed whey / whey protein

l Lactoalbumin / lactoalbumin phosphate

l Lactoferrin

l Lactose

l Margarine – UNLESS ‘dairy free’ stated

l Milk derivatives

l Milk sugar

l Modified milk

l Non-dairy ice-cream

l Non-fat milk solids

l Opta – fat replacer

l Rennet

l Whey

l Whey powder

l Whey protein / concentrate

l Whey solids

l Whey syrup sweetener

l All cheese – cream cheese, hard cheese, cottage cheese, blue cheese etc.

l All other animal milks

l Butter / Ghee

l Butter oil

l Buttermilk

l Cheese flavour/powder

l Condensed milk

l Cow’s milk – fresh or UHT Whole – Semi-skimmed – Skimmed – 1% fat

l Cream – all types except coconut cream

l Evaporated milk

l Fromage Frais

l Goat’s milk

l Ice-cream

l Milk powder – skimmed and full cream

l Milk protein

l Milk solids – dry milk solids

l Sheep’s/Ewe’s milk

l Yogurt

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Our diary will help you see if there’s any link between what you eat and how you (and your tummy) are feeling. You’ll need to make several copies - one for each day.*HOW DID YOU FEEL SCORE: your level of discomfort (e.g. bloating, tummy pain, diarrhoea) 1 = mild no problem, 2 = moderate but keeping calm and carrying on 3 = uncomfortable normally easy things are hard to do 4 = very uncomfortable and completely stops you getting on with your day.

Date:

When What did I eat and/or drink and how much of it?

Complete immediately after you eat or drink anything.How did I feel?

SCORE 1-4*

Breakfast

Mid morning

Lunch

Afternoon

Evening

meal

Evening

munchies

Food, drink & tummy feel diary.

Customer carelineUK 0800 0 188 180ROI 1800 992 878

www.alpro.com/uk/lactose-dairy-free

Published July 2012

Why not discover more about the Alpro range of products at www.alpro.com/uk