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Page 1: My Dairy Free Story - Diary of an ExSloth · Butter (more subs here) Coconut Oil 1:1 substitution in most recipes Chocolate Pure semi-sweet chocolate; Dark chocolate; dairy-free chocolate
Page 2: My Dairy Free Story - Diary of an ExSloth · Butter (more subs here) Coconut Oil 1:1 substitution in most recipes Chocolate Pure semi-sweet chocolate; Dark chocolate; dairy-free chocolate

Thanks for grabbing my dairy free survival guide for beginners. I’m so excited to be sharing some of my experiences with dairy free living and cooking with you.

About Me If you’re new to the blog, here’s the Spark Notes version of my life: I’m Giselle and I blog about all things food, fitness and healthy living over at Diary of an ExSloth. I grew up in Trinidad, moved to Canada for university in 2010, was the unhealthiest I’ve ever been for a couple of years. Then, I turned my life around in 2013 and felt the best I ever have for about a year and a half.

My Dairy Free Story Back in the summer of 2014 I made the decision to go dairy-free after months and months of gut health issues. I’d been living with stomach issues for months, but the final straw came when I would rather go hungry than deal with the stomach pain.

That’s when I decided enough was enough. Something had to change. So I decided to do my own version of an elimination diet.

I cut out all meat, seafood, nuts, dairy, gluten and other common allergens for about a week. And when my stomach was blessedly happy and pain free, I started adding those foods back to my diet.

Eventually, I figured out that dairy was the culprit and at first I was devastated - or as devastated as you can get about cheese - because I love cheese. But then I remembered that I wasn’t the first person to go through this. I just had to figure out how to live my life dairy-free without sacrificing all of the foods I loved.

In this eBook you’ll find: • tips for dairy-free cooking for beginners• words to avoid on ingredient lists, plus • a dairy free substitution cheat sheet to hep you

get started.

Disclaimer: I am not a certified health professional. All opinions are my own and reflect what has helped me on my quest to good health. Please consult your doctor before making any changes to your diet.

Questions about going Dairy Free? If you have questions about my dairy-free journey, dairy-free recipes, healthy eating or life in general, feel free to reach out to me via email or on social media. I’d love to hear from you!

Email: [email protected] Facebook: Diary of an Ex-Sloth Google+: +GiselleRochfordExSloth Twitter: @ExSloth Instagram: @ExSloth Pinterest: @ExSloth

WELCOME

ExSloth.com #dfcheatsheet 1

Page 3: My Dairy Free Story - Diary of an ExSloth · Butter (more subs here) Coconut Oil 1:1 substitution in most recipes Chocolate Pure semi-sweet chocolate; Dark chocolate; dairy-free chocolate

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MY TOP 5 DAIRY FREE COOKING TIPS FOR BEGINNERS

1. Do your Research This should be a given, but you won’t just wake up one day knowing exactly how to cook all your favourite dishes without dairy. You also won’t know which substitutions work best where. Take cheesy pasta sauce for example. Nutritional yeast will work really well as a cheese substitute in this, but it would be pretty useless in grilled cheese sandwiches. Finding out what dairy alternatives are available to you and where to use them should be your first step.

2. Start small Once you’ve read up on the basics of dairy-free substituting, it’s time to get some hands on experience. But a word of caution, don’t overdo it. Your first foray into dairy-free cooking isn’t the time to attempt making the ultimate dairy-free 7 layer chocolate cake. Test out tried and true dairy-free dishes and get some basic recipes under your belt before you go crazy.

3. Branch out (when you’re ready) NOW it’s time to get wild. Don’t be afraid to experiment once you get more comfortable using dairy-free ingredients. Test out different dairy-free cheese, yogurts and spreads. Experiment with making your own dairy-free milks and coming up with your own recipes. There are a world of dairy-free possibilities to be found in the kitchen. You just need to create them.

4. Be Prepared for Failure This tip can actually apply anytime you’re creating in the kitchen, but it’s worth mentioning. Not everything you try is going to work. Sometimes the cheese won’t melt. Or the bread won’t rise. Or the almond milk will make your cheese sauce taste like crap. When something goes wrong, don’t throw in the towel. Mistakes should be learning experiences, not reasons to quit. Practice may not make perfect, but it definitely helps. So keep at it, and you’ll get there.

5. Stock up Once you figure out which dairy free alternatives work for you, make sure you always have them on hand, especially if you live with others who aren’t dairy-free. There’s no need to miss out on all the yummy food just because there’s dairy in it. Once you get comfortable with dairy-free cooking and baking, there’s nothing stopping you from making your own as long as you have the right ingredients.

Page 4: My Dairy Free Story - Diary of an ExSloth · Butter (more subs here) Coconut Oil 1:1 substitution in most recipes Chocolate Pure semi-sweet chocolate; Dark chocolate; dairy-free chocolate

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DAIRY FREE SUBSTITUTION CHEAT SHEET Alternatives to Traditional Dairy-Filled Ingredients and Foods

Ingredient Dairy-Free Alternative(s) Helpful Tips

Cow’s Milk Soy, Rice, Seed or Nut Milks 1:1 substitution in most recipes

Cream Coconut cream Refrigerate a can of full fat coconut milk overnight, drain off liquid and the solid you’re left with is coconut cream

Cheese

In sauces Nutritional Yeast Add a tsp of prepared mustard per 1/2 cup of nutritional yeast for a more ‘cheesy’ flavour

On pasta Nutritional yeast Sprinkle nutritional yeast on top of pasta dishes in place of parmesan cheese

In sandwiches Store bought dairy free cheese

Butter (more subs here) Coconut Oil 1:1 substitution in most recipes

Chocolate Pure semi-sweet chocolate; Dark chocolate; dairy-free chocolate

Chocolate is naturally dairy-free so pure chocolates are safe to eat.

Yogurt Coconut yogurt Make your own using full fat coconut milk and probiotics or buy store bought coconut yogurt

Ice Cream

Banana ‘Ice Cream’ To Make: Blend frozen banana chunks and customize with different extracts (vanilla, coconut, almond etc.)

Coconut Ice Cream Substitute coconut cream for regular cream in any homemade ice cream recipe

Buttermilk Dairy Free Milk + Apple Cider Vinegar

1 tbsp ACV per cup of dairy free milk

Whipped Cream Coconut whipped cream Whip coconut cream as you would regular cream

Page 5: My Dairy Free Story - Diary of an ExSloth · Butter (more subs here) Coconut Oil 1:1 substitution in most recipes Chocolate Pure semi-sweet chocolate; Dark chocolate; dairy-free chocolate

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If this eBook helped you on your journey to dairy-free eating, why not spread the love and share the workbook on twitter?

DAIRY FREE EATING ON THE GO Words to avoid on ingredient lists and menus

Although it’s great to know how to cook/bake your favourite foods using dairy free alternatives, it’s unrealistic to think that you’ll eat only homemade food for the rest of your life. Gone are the days when having food allergies or restrictions meant making everything yourself because all the store bought allergy friendly stuff was less than appetizing.

Many of our favourite foods, snacks and desserts, healthy or otherwise, now have allergy friendly alternatives that are just as good, if not better than the original stuff. And, even restaurants are getting in on the action and giving those of us with food allergies some more options.

That being said, it’s always important to read through the ingredient lists on ready made or packaged goods to ensure that they won't set off your allergies.

Unfortunately, spotting dairy on ingredient lists isn’t as easy of you’d think. Dairy and it’s derivatives have many, many, many names in the food industry and it’s easy to miss a few if you don’t know what you’re looking for. So, I’ve compiled a list of some of the common names for dairy on ingredient lists and restaurant

milk casein whey

whey protein milk protein butter

custard curds ghee (clarified butter)

caseinates rennet casein lactose

cream cheese tagatose

recaldent diacetyl lactalbumim

butter fat buttermilk yogurt

delactosed whey demineralized whey whipped topping

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