Deact dairyfreebook final v2 by Ezzy Ruiz

DA IRY-FR EE LI V ING Tips and recipes for tasty substitutions

A guide to dairy-free living for those families ready to live a safe and healthy new life-style.

Recipes by caring parents, trustworthy chefs and food allergy focused nutritionist.

photogr aphy by e m s e r a l da r u i z a n d o n l i n e s o u r c e s

Printed and published by Blurb Inc. 580 California St # 300, San Francisco, CA 94104 www.blurb.com First Published in 2017 Copyright ÂŠ 2017 by Esmeralda Ruiz. Photographs copyright ÂŠ 2017 by Esmeralda Ruiz. A digital version of this cook book is available online at deact.life All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopy, recording or otherwise, without the written permission of Deact Project or Esmeralda Ruiz. Designed by Esmeralda Ruiz. Printed in the United States of America.

t o m y m o t h e r a n d fat h e r , f o r a l l o f yo u r lov e a n d h e a l h t y n o u r i s h m e n t.

table of contents

dairy allergen tips & facts

Intolerance vs. Allergy

Food Allergy Symptoms

Infant Feeding Options

Decoding Food Labels

02 allergy safe kitchen

Food Safety Equipment

Long Lasting Storage

Preserving Nuts and Legumes

Preserving Grains and Seeds

03 no limitations dairy-free options

Nutritional Analysis

Popular Tree Nut and Legume

Nutritional Analysis

Popular Tree Nut and Legume

04 plant based commercial milks

06 grain and seed milk recipes

Nutty pre-made Substitutes

Amaranth Milk

Health Benefits of Dairy-free

Buckwheat Milk

Coconut Milk

Flaxseed Milk

Millet Milk

Hemp Seed Milk

Sunf lower Seek Milk

Oats Milk

Poopy Seed Milk

Quinoa Milk

05 healthy nut milk recipes

Delicious Almond Milk

Creamy Brazilian Milk

Nutty Cashew Milk

Tasty Hezelnut Milk

Pure Macadamia Milk

Velvety Peanut Milk

Peanut & Pumpkin Seed Milk

Delicious Pecan

Crushed Pistachio Milk

Luscious Walnut Milk

appendix glossary citations

dairy allergy

tips & facts // chapter 1 Infants and young children are the ones affected the most by a dairy allergy. When a child consumes the allergen their reactions, may be mild to severe, such as anaphylaxis.

Cow’s milk is one of the top allergen 2 both nationally and internationally. It is called “a burdensome, worldwide public health problem,” by the World Allergy Organization. This organization connects to organizations of immunology and allergy societies from all over the world. It’s significant effect in the global population has caused countries to move forward by researching and studying this growing epidemic. Their goals are to find out why food allergens are growing so rapidly, why children aren’t outgrowing them like they use to, but most importantly finding a cure.

An allergy to dairy or any ingredient for that matter is an abnormal and heightened response of the immune system to individual components, which most commonly are the proteins that make up the offending food in this case dairy.

Allergies affect the immune system in contrast to lactose intolerance which does not. Lactose intolerance is a problem digesting “milk sugar” primary lactose carbohydrate in dairy products. A lack of lactase, an enzyme that helps break down the glucose and galactose in the digestive process, is usually referred to lactose

A food-induced allergy attack can range from mild to severe without warning. intolerance. In milk, two leading allergy offenders are the proteins known as casein and whey. There are various types of “food allergies” studies have shown that there are three to four types. Most doctors, however, narrow them down to two.

These two categories consist of an immediate type of hypersensitivity reaction and delayed hypersensitivity reactions. Immediate hypersensitivity symptoms begin to show within minutes of consumption. Delayed hypersensitivity reactions manifest within six to twenty-four hours after eating the allergen. The highest and most dangerous point of the attack happens within 48 hours of consumption and slowly leaves the body after three to four days. There are not many doctors who know about the second category because of the minimum amount of research done.

Diary allergies affect about 6 to 9 million Americans. Sadly the statistics grow each year. The statistic above shows that both infants and adults suffer from this disease. Those millions of people account for 2 - 3% of the population. When seen as a percentage it doesn’t seem like its a lot but when those percentages are broken down into the numbers of people, it becomes an overwhelming number that is growing each year. The fact is that many Americans are eliminating dairy from their diets because of its negative side affects their health.

The dangers of dairy: Not to long ago the idea of living without milk was looked as absurd and almost impossible. Today however the non-dairy industry is thriving as individuals from all types of life styles are focusing on living eating and drinking healthier options. In 2016, the Vegetarian Resource group conducted a dietary pill that estimated over 22.8 million Americans were not consuming dairy. Studies show adverse effects when children and adults consume milk. The results of these studies indicate that high dairy intake causes a high risk of prostate cancer, ovarian cancer, and a major factor the increase of cholesterol. Milk has shown to cause constipation and ear infections but most importantly it is the most self-reported food allerg y in the world. What makes this allergen so complicated is that symptoms have been shown to morph over time. One study showed that children begin by having gastrointestinal symptoms such as vomiting and diarrhea. As time passed the study showed that these same children were developing respiratory symptoms.

Casein and whey proteins are what cause milk to become a dangerous allergen, while sugar is what affects those who are lactose intolerance. CASEIN MILK PROTEIN

Casein is the curd that forms when milk sours. This milk protein is one of two proteins which cause the dairy allergen.

WHEY MILK PROTEIN

Whey is the watery part that is left after the curd is extracted. This protein is one of two proteins which cause the milk allergen.

LACTOSE CARBOHYDRATE

The primary lactose carbohydrate is one of the hardest to digest by those suffer from lactose intolerance. Milk contains approximately 4.9% sugar that is predominately lactose with trace amounts of monosaccharides and oligosaccharides.

FOOD ALLERGY SYMPTOMS These symptoms may be mild or life threatening; they could appear immediately or over a period of several days; and they may vary in response to mild, moderate, or large quantities of milk intake.

Similar to other food allergies, the majority of milk allergy symptoms can be lumped into four “reaction” categories:

1. SKIN IRRITATION

2. DIGESTIVE

3. RESPIRATORY

• Itchy Red Rash Eczema

• Abdominal Pain

• Hives

• Abdominal Cramps

• “Shiners” Or Black Eyes

• Abdominal Bloating

• Aphthous Ulcers (Canker Sores)

• Diarrhea

• Swelling of Lips, Mouth, Tongue, Face, Or Throat

• Nausea and Vomiting

• Runny Nose/ Congestion Sneezing

• Gas / Flatulence

4. BEHAVIOR

• Fatigue

• Coughing & Wheezing

• Migraine Headaches Hyperactivity (ADHD) Irritability

• Shortness of Breath

• Night Waking

• Recurrent “Colds”

• Anxiety

• Recurrent Ear Infections

• Sore Muscles and Joints

• Watery Eyes & Itchy Eyes

• Sinusitis

Current research has uncovered this fourth category of symptoms, which may clear up some issues for “psychological” sufferers. Many doctors now believe that food allergies could be a direct cause of the listed items above.

Recognizing Infant Milk Allergies - More than 100,000 babies suffer from a milk allergy each year. This condition causes digestive, respiratory and/or skin problems, but it is often very difficult to recognize, since infants are unable to put their discomfort into words.

SYMPTOMS THAT MAY SIGNAL A POTENTIAL MILK ALLERGY: Respiratory Problems - Colds are common for infants, but wheezing, struggling to breathe and developing excess mucus in the nose and throat is not. In some instances, these respiratory problems could be the baby’s reaction to the proteins found in milk. Diarrhea - Diarrhea is a common occurrence in babies, but if it is persists several time a day for more than a week, it could be a sign of a milk allergy. Vomiting - Babies often spit up bits of food, but a doctor should examine vomiting beyond the typical mealtime regurgitation. Reflux symptoms, such as excessive spit-up and difficulty swallowing can also a symptoms.

Skin rashes - There are many causes of red rashes and eczema, but it may signal an underlying milk allergy. Be aware of when it happens and if it is caused by a food item they ate. Extreme Fussiness - Every baby cries, but crying continuously and inconsolably for long periods of time is abnormal. When there isnt an abious apparent reason, this is usually called colic. Sometimes this extreme fussiness is actually caused by gastrointestinal pain resulting from an allergy to the proteins found in milk. Failure to thrive - Babies with milk allergies often suffer from a lack of proper nutrition through dehydration, loss of appetite, low weight gain, and lack of energy.

Symptoms May Be Delayed - An infant can possibly experience allergic symptoms right after consumption. The majority of allergic reactions are delayed, occurring a few hours to several days after consuming milk products. This can make diagnosis very difficult. Delayed reactions may include loose stools possibly containing blood, vomiting, refusing food, irritability or colic, gagging, and skin rashes. Rapid onset reactions come on with symptoms that can include irritability, vomiting, wheezing, swelling, hives, itchy bumps on the skin, and bloody diarrhea. In rare cases, a potentially life-threatening a llergic reaction called anaphylaxis can occur and affect the baby’s skin, stomach, breathing, and blood pressure.

Recurrent ear infection - It has been estimated that up to 79% of children Multiple Allergens are possible with recurrent ear infections get them - If your child is allergic to milk, they because of allergies. Signs of an ear infec- have a greater chance of being allergic tion may include a runny or stuffy nose, to other foods as well. If a milk allergy cough, fever, and/ or irritability. has been confirmed, but symptoms Symptoms Vary in Severity - Some persist upon removal, consider testing children may experience dramatic your child for other food allergies.

respiratory symptoms, while others may develop a simple rash.

“Foods such as fruits, vegetables, meats, soy, and cereal should be introduced “individually and gradually” to lessen allergy risk and to help identify any potential allergens.” In 2006, the American College of Allergy, Asthma and Immunology (ACAAI) released their recommendations for reducing allergy risk in infants. According to the ACAAI, whenever possible, new moms should only breast feed for six months to help protect their babies against developing food allergies. During this time, solid foods of all types should be avoided.

PREVENTION OF FOOD ALLERGIES “OFFICIAL GUIDELINES”: After 6 months of breast feeding exclusively, solid foods such as fruits, vegetables, meats, soy, and cereal should be introduced “individually and gradually” to lessen allergy risk and to help identify any potential allergens. Mixed foods containing a variety of potentially allergenic foods should be avoided until the baby’s tolerance to each ingredient is known. Beef, vegetables, and fruits should initially be given in the form of prepared baby foods that are cooked and homogenized. According to the studies they reviewed these “processed foods” may be less likely to cause allergies than the fresh varieties.

Wheat and cereals should be introduced slowly, though there are no specific guidelines for their introduction after 6 months of age. The ACAAI felt that the clinical evidence did not support wheat as a highly allergenic food for infants. In the statement issued by the ACAAI, they also put forth suggestions for the introduction of top allergens. For infants who may show evidence of an increased risk for food allergies: DIARY ALLERGEN Cow milk and other dairy products should be avoided for the first year of life.

EGG ALLERGEN Eggs should be avoided until at least age two.

THREE TOP ALLERGENS Peanuts, tree nuts, fish, and other seafood should be avoided until at least age three.

When a milk allergy or intolerance is considered, it is essential to consult with a physician for feeding recommendations and to monitor your child’s condition. The following is a list of the options that may be useful to know about when speaking with your pediatrician.

ALLERGY FREE FEEDING OPTIONS FOR YOUNG CHILDREN Breast Feeding - The primary benefit of breast milk is nutrition. Human milk contains just the right amount of fatty acids, lactose, water, and amino acids for human digestion, brain development, and growth. It also contains at least 100 beneficial ingredients not found in formula. Breast-fed babies tend to have fewer illnesses because human milk transfers a mother’s antibodies for disease to the infant. About 80% of the cells in breast milk are macrophages, cells that kill bacteria, fungi and viruses. Breast fed babies are protected, in varying degrees, from a number of illnesses, including pneumonia, botulism, bronchitis, staphylococcal infections, influenza, ear infections, and German measles. Mothers also produce antibodies to whatever disease is present in their environment, making their milk custom-designed to fight the diseases their babies are also exposed to. Furthermore, a breast fed baby’s digestive tract contains large amounts of Lactobacillus, beneficial bacteria that protects from harmful organisms.

Babies are not allergic to their mother’s milk, although they may have a reaction to something their mother eats. Babies with allergies or sensitivities may react adversely towards proteins within these foods, as they find their way into the breast milk. In cases of milk-allergic infants, nursing mothers would most likely be advised to follow a dairy-free diet. A lactose-free diet would not be sufficient since it is the proteins in milk, not the lactose, which instigates allergic reactions.

Almond milk is not considered to be the safest substitute for infants to consume. In rare conditions, such as congenital lactose intolerance or galactosemia, an infant may be intolerant of their mother’s milk. In these instances, a special formula and a strict lactose-free diet for the infant would be prescribed immediately. Unfortunately, it wouldn’t matter if the nursing mother followed a lactose free diet herself, as the infant would react to the lactose naturally occurring in her own breast milk. INFANT FORMULAS Formulas available in the United States are approved by the Food and Drug Administration (FDA) and have been created through a very specialized process that cannot be made at home.

Soy Protein Based Formula - Soy formulas are readily available, however, many doctors have differing opinions as to whether these are the best option. Some babies who are allergic to cow milk also have a sensitivity or allergy to soy. Do not confuse soy formula with soymilk; soymilk is not suitable for infants. Hydrolyzed Formula - Hydrolyzed formulas are made from cow milk, but the proteins have been broken down or “pre-digested” to be less allergenic. Partially hydrolyzed formulas are of little benefit against milk allergies. Extensively hydrolyzed formulas may provide allergy symptom relief, and are frequently recommended by doctors. Amino Acid-based formula - Not all infants with cow milk allergies respond to hydrolyzed formulas. For these babies, amino acid-based formula is often the next option. It contains protein in its simplest form (amino acids are the building blocks of proteins). Though it is derived from cow milk, amino acid based formulas have a high rate of success among dairy allergic infants. However, this type of formula is extremely expensive, and not always covered by health insurance. The most well known brand of amino acid based formula is Neocate.®

Lactose-free Formula- In instances, babies may be born with congenital lactose intolerance. In this case, a lactose-free formula may be essential. Also, secondary lactase deficiency often occurs in babies suffering from acute diarrhea. In this case, a pediatrician may recommend the temporary use of a soy or lactose free formula. Once you switch your baby to another formula, the milk allergy symptoms should go away in 2 to 4 weeks if the new formula is successful. TODDLER TIME After their first year, your pediatrician may have some other options to recommend for your milk allergic child:

have emerged for rice, oat, and soy based nutritional drinks for children from the age of 13 months to 5 years. These drink mixes may be mixed into water or non-dairy “milks” for a tasty beverage. CHILDHOOD AND BEYOND Many children must live with a milk a llerg y throughout their growing years and into adulthood. Parents with a milk allergic child, or who opt to promote a dairy-free lifestyle in the home, may sometimes feel restricted in their selections.

Milk Introduction - Even in children who have been milk allergic, doctors may recommend the gradual introduction of cow milk after one year of age.

Vegan Family Recommendations Though the information is limited for raising a child in a dairy-free household, vegan resources are abundant. If your family is most definitely omnivorous, it is simple to add meat, eggs, or fish to most vegan main dishes.

Some may have outgrown their allergy by this time, while others may not. Reintroduction of cow milk should always be done under the strict supervision of a doctor. It is up to the parents and their pediatrician to decide the diet that their child should follow.

Don’t Ignore Healthy Fats - Many parents worry that their children may not be getting adequate fat for growth and weight gain in the early years. Soy milk contains the most fat of the obvious dairy alternatives, which is similar to that of 2% milk.

Toddler Formulas - Otherwise known as “Nutritional Drinks,” many on the market are dairy based, but options

However, regular coconut milk, fresh avocados, and wide array of nut butters are rich in plant-based fats.

UNDERSTANDING FOOD LABELS

The American government has been taking significant steps towards making life a little easier for Americans who suffer from food allergies.

Those with family members who have an Thanks to this law, if a packaged product allergy to milk products or similar food contains milk as an ingredient, it is intolerances need to learn and be aware required, to show the product contains of international guidelines on how these “ milk” on the label. It is always advised allergens are controlled. to check the ingredient list and not just rely on the product to warn if any allerAs these restrictions have evolved and gens are present being that laws change spread throughout the world policies, without any warning. Make sure to call have been implemented to protect the the manufacturer if the label isn’t clear. health of the general public. Look for advisory labels that begin to The United States began taking action list off allergens that start with, May on how to protect the American Contain. This notice tag is an example public by requiring products to show of how companies are moving forward easy to read food labels1 that warns and helping their consumers stay safe. consumers that the product contains Sadly this is not required by law. In any of the top eight food allergens. It was fact, products that do this are stating possible because of the Food Allergen it voluntarily, and there are no actual Labeling and Consumer Protection Act government guidelines for their use. (FALCPA) created by the FDA. The FDA is currently working on a longEven though this has been a great success, term plan that will help manufacturers it is imperative that the customer read use a similar statement tat is clear and the ingredients on the back of the product easy to understand by the American and search to see if their allergen is listed. public. Their goal is to make sure that Especially look out for labels that state those with the top eight food allergens the product could be in danger of being and their caregivers will be able to idenexposed to cross-contact. tify quickly whether a product contains their allergen or not.

AVOID PRODUCTS WITH THESE INGREDIENTS: In the case of any questionable ingredients that you don’t know or if you find yourself not trusting the product. Feel free to call the manufacturer and ask if it contains or may have come in contact with dairy.

MILK IS SOMETIMES FOUND IN THE FOLLOWING: • • • • •

Artificial butter flavor Baked goods Caramel candies Chocolate Lactic acid starter culture and other bacterial cultures

• Luncheon meat, hot dogs, sausages • Margarine • Nisin • Nondairy products • Nougat

• • • • • • • • • • • • • • • • •

Butter Butter fat Butter oil, Butter acid, Butter ester(s) Buttermilk Casein Casein hydrolysate Caseinates (in all forms) Cheese Condensed Milk Cottage cheese Cream Curds Custard Derivative Milk Diacetyl

• • • • • • • • • • • • • • • • •

Dry Milk Evaporated Milk Ghee Goat’s Milk Half-and-half Lactalbumin Lactalbumin phosphate Llactoferrin Lactose Lactulose Low Fat Milk Malted Milk Milk Milk from other animals Milkfat Milk protein hydrolysate Nonfat Milk

• • • • • • • • • • • • • • •

Pudding Protein Milk Powder Milk Recaldent(R) Rennet casein Skimmed Solid Milk Sour cream Sour cream solids Sour milk solids Tagatose Whey (in all forms) Whey protein hydrolysate Whole Milk Yogurt

KOSHER LABELING DOES NOT MEAN ALLERGY SAFE Kosher certification is intended for those who follow the Jewish religion. It is not meant to keep the public safe from allergic reactions or to ease those with medical conditions affected by the food they consume. It is solely a labeling system that is there to support an individual religious community. “Pareve” products and meals aren’t being managed to stay safe from cross-contact. These food producers and packaging companies follow strict policies set by the Orthodox Union, which is the Kosher certification. Unfortunatly most facilities aren’t managed to produce allergy friendly products. This lack of control and regulation of those with food allergies have specific needs that the Kosher labeling does not provide making it unreliable. In fact, food products are now adding a trace of nuts and dairy disclaimers on Kosher products because particles of those allergens may be floating in the air and contaminate the product. As food allergies have grown, they have made an effort to let consumers know that these are not meant to be followed as allergy free labels. For those who are avoiding milk to live a healthier life and lower their consumption of saturated fats, Kosher labeling is a great resource to use. It is wise to do your research on the meaning behind all the Kosher symbols. There is a list of Kosher symbols on the next page that can help you identify them.

U certified kosher

K meets the kosher dietary laws

D product contains dairy

OU-D

machinery in contact with dairy

may contain diary or derivative

no dairy and meat or derivatives

OU-M

kosher meat and free of dairy

pareve kosher for passover

Kosher products are not safe from cross-contact and may cause a severe allergy reaction.

OU-F kosher product with fish ingredients

Not safe for those with food allergies but ok to follows for healthy lifestyles.

MANUFACTURED FOODS & HIDDEN DAIRY INGREDIENTS Here is a list of products to be cautious with because they obtain dairy or have been in contact with dairy equipment. In case you are a fan of these commodities, there is not need to worry. Most products that use to be made with milk are now available dairy free. A safer option would be, if there is time, to make it at home. That way it is for certain that what you are consuming is allergen free1.

Artificial Sweeteners can derive from Candy is usually dairy free apart from dairy substances. It is best to use dates, chocolate categories. Other than it not real cane sugar, honey or coconut sugar. being healthy candy’s are pretty safe. It is best to read the label being that some Baby Formula can contain dairy. It is candies do use milk or milk proteins to critical to read labels carefully being create their product. that infants are the ones affected the most by milk allergies. Canned Tuna Fish isn’t safe because some companies use hydrolyzed caseinBakery Goods make sure that you ask if ate that is a milk protein. Make sure to the facility is allergy free being that the call the company is you aren’t sure. baked goods can be exposed to allergens. In case there is no label ask the baker or Caramel is a food product to be very supermarket manager. careful with being that the traditional way of making caramel is with sugar Baking Mixes for cakes, pancakes, bisand milk, but some recipes substitute cuits or cookies. Make sure to do your milk for water. research there are currently some dairy free brands out there. You can find them Cereal has an extensive list of ingrediin, especially health stores. ents that can vary from brand to brand. One type of cereal might have dairy in a Bread is preserved with whey, a milk branded box . protein. Be careful with this baked good because it is at times made with butter, Chewing gum, depending on the brand cheese or milk. The ingredients will vary could contain a milk protein. depending on the brand. Make sure to Chicken Broth has been tested to show read the label carefully. that there are several brands that use Breath Mint’s at times maybe done milk proteins or, even, milk solids. with casein, a principal protein of milk.

Chocolate can vary depending on the brand. Milk chocolate always has milk except when specified, but some semisweet and dark chocolate brands don’t.

Eggnog usually contains dairy, but there are some dairy free options in health stores. If you don’t find it, then try making it at home.

Chocolate Drink can be very tricky being that even non-dairy drinks have shown to contain some amount of milk to make them tastier.

Fat Replacers can come from milk, such as Simplesse® & Dairy-Lo®.

Coffee Whiteners and Creamers the way these products are processed and sweetened with artificial sweeteners there is a high risk of dairy being present. Make sure to read the label carefully. Cookies & Crackers are highly processed foods that most often are created with various dairy proteins. Cream Liqueurs may contain different types of milk ingredients or caseinates. Custard and Pudding are traditionally prepared with milk, but now there are some dairy free versions available. Drugs & Medications are also prone to use lactose a base. In fact, about 20% of prescription drugs and 6% over the counter medicines and vitamins contain dairy derivatives.

Fondues aren’t safe to eat at all because they are usually made with cheese or chocolate. Both ingredients contain dairy or traces of it. Fried Foods are tasty but can be dangerous because the breading may contain cheese and other dairy substances. When ordering it at a restaurant make sure to ask what is in the breading. Ghee is pure butter fat without sugar or proteins, but studies show that there could be a trace of the protein that can cause an allergy reaction.

Gravies are made with milk ingredients for flavor and texture. Hot Cocoa Mix varies there are some that are pure cocoa powder and sugar while other do contain dairy ingredients to make the drink creamier. Hot Dogs have a plethora of ingredients that also include milk. TryKosher dogs that do not contain milk but as mentioned before it doesn’t mean that its safe or free of cross-content. Kosher Parve Desserts may be safe for those with light milk dairy allergies, but the risk is still high being that an allergy can become severe without any warning. Lactose-Free Milks are not safe being that they still carry milk proteins.

Goat’s Milk is very similar to the structure of cow’s milk plus it contains a high amount of lactose. It is barely lower in lactose than cow’s milk.

Lunch Meats & Sausages have milk properties like lactose and caseinate plus these products are at high risk of cross-contact. Many meat allergies are usually dairy allergies because of the hidden milk particles in the meat.

Granola & Nutritional Bars might as well be another type of cookie which usually contains milk additives.

Margarine in many occasions contains milk, and it is high in hydrogenated oil, which is unhealthy.

Meal replacement, protein powders, and beverages that are used to substitute a breakfast tend to contain powdered milk if not specifically labeled vegan. Peanut Butter may contain milk solids. Itâ&#x20AC;&#x2122;s not common but make sure you check the ingredient list. Potato Chips are hazardous in that the flavored toppings may contain cheese or other dairy substances. Salad Dressings, like ranch, are made up of milk, butter, and cheese. There are dairy free options available. Sherbet like many frozen desserts like ice-cream and gelato it contains milk, but there are an enormous amount of allergen-free options. Soups can vary from being milk based soups to dairy free. Make sure to ask your server or check the incident label to be safe. Warning some tomatoes and chicken soups have a milk base. Soy Cheese sadly has been shown to have milk proteins to give it a more cheese consistency. Those who maynot eat dairy or are lactose intolerant are safe to consume soy cheese.

Soy â&#x20AC;&#x153;meatâ&#x20AC;? also known as veggie dogs are not safe from being mixed with dairy proteins. These products are not safe to consume for those with dairy allergies but safe for lactose intolerant patients. Or those trying a new diary free healthy lifestyle. Spice Mixes contain whey powder make sure to check the ingredients and warning labels to be safe. Whipped Toppings with the nondairy label is not to be trusted. Those products tend to contain casein and are not safe for those with dairy allergies.

allergy-safe

kitchen // chapter 2 Eating out is dangerous, which makes creating a household kitchen the safest and most controlled environment to eat at. This kitchen should include an allergen free pantry, labeled cooking tools and a strict form to cleanliness to avoid cross-contact.

When a family member is diagnosed with food allergies, the rest of the family might as well have been diagnosed as well. Their lives will change forever, and that change affects their living environment. Creating an allergy free home starts with the kitchen. It will be a tough journey to create a safe pantry that avoids offensive foods, but it is possible. These provisions may include just one ingredient or a full dozen; the fact is that stocking up your kitchen with safe food should be a priority. Most of these ingredients will be substitutions for your allergen; that could be used on a weeklyâ&#x20AC;&#x201D;if not dailyâ&#x20AC;&#x201D;basis.

It is essential cook your meals at home because of the lack of education and awareness about food allergies. Most businesses in the hospitality industry do not understand or care to learn about the differences between cross-contact and contamination. Another reason to cook at home is that restaurants purchase many processed foods that are used in their dishes and can cause some obscurity on the ingredients used. To avoid any food-induced allergy attacks it is best to cook at home and take left overs or pre-cooked meals to work instead of relying on restaurants to keep you safe. It is especially important to pack meals for children who may have a difficulty asking questions about ingredients or may feel shy about communicating their special needs to an elder. In the case that you are going to enjoy a meal with friends at a restaurant take a chef card with you, call ahead of time and let the restaurant know of your needs. While eating out avoid buffets, homemade goods, and open bins. These are all places where cross-contact is highly possible because there is a little structure on what goes into the food.

Be prepared at all times: EpiPens should always be available to family members in your home. Kitchens, dining rooms, bedrooms and living rooms are a great place to have them ready in case of an emergency.

DISTINCTIVE SHAPE May facilitate fast retrieval and for ergonomic grip. THREE SIMPLE STEPS Follow the illustrations on the label for ease of administration. HANDY S-CLIP helps encourage your family members to carry or have an emergency EpiPen at all times. USEFUL CLEAR WINDOW Allows patients to see what theyâ&#x20AC;&#x2122;re infecting. NO ELECTRICITY NEEDED No battery-operated parts. NEVER-SEE-NEEDLE to help protect against needle exposure before and after use.

SAFE KITCHEN Cross-contamination and cross-contact can happen anywhere including the fields where a food item harvested, a processing plant, or on a cutting board while preparing a meal. Even though they sound similar, they are very different and cause different health risks.

While cross-contamination refers to the transference of bacteria, cross-contact is the transference of proteins. Cross-contact happens when an allergen or a protein of an allergen is floating in the air or transferred by any cooking utensil that comes in contact with a meal or food product that should be allergen free. On the other hand, cross-contamination happens when bacteria from one food transfers to another. It usually happens while preparing raw foods while cross-contact is the any sort of transference of proteins. When searching for groceries that are allergy friendly make sure to read the label very carefully, and call the company in cases you are still not certain.

Keep in mind that some products may not have dairy as an ingredient, but the environment they were made in or packaged may be used to process dairy products. Some labels state that their facility has been used to prepare or package dairy products. Stay away from open bins with nuts, oatmeal or flower being that there is little control on who touches the bins. They may have traces of a dairy protein coming from the hands of various passing customers. Always scrub all the produce purchased at the grocery store or farmers market being that there could have small traces of an allergic protein derived from dairy. Family and friends love to ma ke yummy treats for birthdays and special type of occasions, but they may be very dangerous to consume or bring into an allergy-free kitchen. Most of those close to you may not have an allergy free kitchen and can easily give you a dish with allergen proteins from those that were flying around in their kitchen.

Essential tools

Keep your cleaning supplies in an organized fashion just for the specific allergy free section of the kitchen.

Donâ&#x20AC;&#x2122;t use the same blenders for both allergy and non-allergy recipes. Certain proteins may linger.

Set aside some pots, pans, kitchen tools and utensils to cook allergyâ&#x20AC;&#x201C;free food from the rest of your kitchen.

There needs to be dedicated equipment that is allergy free at all times to have a safe zone or an entirely allergy free kitchen. If an entire allergy free kitchen isnâ&#x20AC;&#x2122;t a possibility, constantly sanitize and clean all your kitchenware with a dishwasher. This list of equipment that will help keep food safe from cross-content. The list also includes material that is necessary to use for cooking substitutes that can be for a weekly or daily basis.

FOOD-SAFETY EQUIPMENT AND ALLERGY-SAFE KITCHEN TOOLS One of the hardest parts of transitionally from a non-allergy friendly kitchen to one that is. There needs to be discipline and a strict structure on how things will be organized, stored and sanitized. It is advisable to have designated allergen-free tools in your kitchen that are labeled or color coded. Stay clear of tools made of porous materials like wood or ceramic. Stainless steal or metal is best.

Airtight Container are a great kitchen tool because they will not let any proteins floating in the air cross-contact the food you store inside of it. It is a good choice for allergy-free ingredients and baked goods. Make sure to look for dishwasher safe containers that are made up of nonporous materials.

Warning Some of the newer bags contain corn proteins and are causing attacks and some negative physical discomforts after consuming the food that was stored in them. Zip-Top Bags may also be used but it is not the safest or smartest way to store your food. Their fragile material and manufacturing could cause an allergy attack cause by cross-contact. Proteins in the air may sip in to the stored food. Tin Containers both large or small, square or round are ideal for containing small, easily scattered items like dried yeast packages or tea bags. Tins also provide a dry, dark, and airtight space, and one that store some Asian ingredients in for maximum shelf life. The drawback to tins is that you canâ&#x20AC;&#x2122;t see what is inside, and items can go unnoticed for some time if not careful.

Baking dishes & pans are equipment used every day in your house and because of this constant use they must be correctly places, sanitized and categorized to stop from accidently causing an allergy attack. 24 cup mini muffin pan 2 cup standard muffin pan

Cooling Rack’s are used for baked goods to cool after being in the oven. These racks are meant to stop moister buildup and keeping cookig fresh. Electric Mixer’s are used to prepare many meals and side dishes. They are especially useful when preparing baked goods like bread, cakes, and homemade healthy energy bars.

Square baking sheet

9 in. / 23 cm

Small Baking sheet 7 x 9 in. / 18x23 cm Medium Baking dish 9x12 in. / 23x30 cm Large Baking sheet

13x18 in. / 33x46cm

13 in. Round pizza pan

9x4x4 in. / 23x10x10 cm

Blender’s and processors that are very useful in an allergy free kitchen, because they are used to make dairy free milk, nut-free butter as well as allergen free flour. It is essential when making many healthy substitutes for a plethora of recipes that can come handy in a weekly basis. This tool is also very useful when creating hummus or various healthy dips, salad dressings or deserts. Make sure to have designated one for allergy free food.

TWO TYPES OF MIXES ARE EITHER HAND HELD OR STAND MIXER

There are two types of mixers one that stands on its own while the other is handheld. The stand electric mixer will allow the chef to do other prep work while it runs. There are some recipes that require hand help so it would be wise to have both.

Warning

It would be smart always to clean your tools with a dishwasher that has an option to sanitate with heat. Make sure to check that there aren’t any food particles that are hidden in small crevices.

Glass Canning Jars are a great asset to your allergy free kitchen area because they allow you to preserve food by using a water bath. These jars will help with preserving jams, pickles, and sauces. It is recommended that you have at least: Small Jars

4 oz. / 240 ml. & 120 ml.

16 oz. / 480 ml.

Large Jars

It is very important to have extra canning lids and plastic lids. The plastic lids will help keep your food safe from bacteria after it has been opened. These jars may also be used to store bread crumbs, seed butter, syrup and more. Immersion Blenders are an excellent addition to your kitchen because you can make allergy free mayonnaise, creamy sauces, and dressings. They are simple single speed blenders that have the right amount of power to trickle oils easily and blend them to perfection. Measuring Cups and Spoons that are heat-resistant are a key tool to any kitchen. Make sure that you have both wet and dry measuring tools. We advise purchasing glass heat-resistant measuring cups and stainless steel measuring spoons. As they are easier to clean, disinfect and will not have built up residue.

Mixing Bowls & Prep Bowls are an important tool to have in various sizes from small to extra large. These are examples of the type of sizes you should have:

1.1 ounce glass bowl

Diameter 2.25”

2.6 ounce glass bowl

4.9 ounce glass bowl

7.7 ounce glass bowl

Diameter 4”

12.2 ounce glass bowl

Diameter 4.75”

20.6 ounce glass bowl

Diameter 5.5”

1.2 quart glass bowl

Diameter 6.5”

2 quart glass bowl

Diameter 7.75”

3 quart glass bowl

Diameter 9”

Diameter 3” Diameter 3.5”

The bowls that can hold a quarter plus should be used to mix f lour blends. Working glasses, are the smaller bowls, used for immersion blenders. It is also key to have a stainless steel bowl to prepare the dough.

Non-reactive pan that is triply stain- Spray Bottle or Oil Mister is one of less steel is best for boiling jam, fruit the best ways to grease up your pans butter, and sauces. If you use aluminum without adding too much oil and making or copper, it will react with the acids sure you don’t waste it. Instead use a and should be avoided. Variety of pans spray bottle and add the oil that suits is necessary to be able to prepare dif- your dietary needs and recipe best. ferentypes of substitutions correctly. Warning store bought nonstick cooking These pans should include: spray contains soy lecithin and could cause an allergic reaction. Make sure to Nonstick Shallow Saucepan double check with your doctor. 2.0 Quarter A Toaster Oven that is only dedicated Nonstick Shallow Saucepan to allergen-free bread and for heating 2.5 Quarter allergen-free baked goods that have Nonstick Saucepan Frying Pan been previously frozen. It is best to avoid 10 in. Diameter, 2 in. High; 2 lb. 10 oz. microwave because it makes baked good Nonstick Saucepan Frying Pan spongy and lowers the quality of the food. 12 in. Diameter, 2 in. High; 3 lb. 4 oz. Pop-up toasters are the good second option but make sure that it is an allergen Medium Skillet free toaster to avoid cross-contact. 9 in. Diameter, 1 3/4 in. High, 1 lb. 10 oz.

Large Skillet 11 in. Diameter, 2 in. High, 1 lb. 13 oz.

Pot or Dutch Oven 11.5 in. diameter, 4 in. high 6 in. high with lid

Parchment Paper can be used to provide a nonstick surface and helps prevent cross-contamination when cooking with raw proteins. Precut sheets that are the size of baking sheets.

Precut Baking Sheets

13x18 in / 33 x 46 cm precut sheets

Whisk’s must in an a llerg y-free kitchen because they are tools that are consistently being used to prepare substitutes. Larger whisks are perfect for mixing batters and salad dressings while smaller sized whisks may be used to make flaxseed eggs.

Medium Handheld Whisk

Large Handheld Whisk

7 in. long / 18 cm

9 in. long / 23 cm

Knowing tips and tricks on how to store your food properly can save you money, time and keep your food healthy to consume. When reparing your meals and making substitutions for your weekly use, it is very important to know how to store your food properly.

LONG LASTING STORAGE FOR FOOD ALLERGY SAFETY Baked Goods: All your baked goods meant to be eaten throughout the month should be placed in the freezer where it will last good for up to three months. When it is time to be eaten thawed it, reheat and enjoy. The thickness of the slice is cut determines the portion size that will be toasted to consume, incase the loaf is frozen. Gluten-free breads tend to pick up some moister faster than conventional. Store bread and rolls in airtight containers or airtight bags at a room temperature are good to eat for up to three days. If the baked good is in the refrigerator it will be good to eat up to a week.

Gluten Free Flowers: When a store bought gluten-free flower is opened, it is best to store it in an airtight container in a refrigerator or freezer along with flour blends and mixes. Most starches are best kept inside airtight containers in the pantry but for maximum life span place them inside cool areas. Non-dairy milk: Most dairy free milk that is made up of seed or nuts will last a lot longer in the refrigerator than dairy milk does. This includes homemaed milk. Non-dairy milk will last you about three weeks but it is best to be drank within the first week. Always shakes any homemade milk before drinking. Xanthan Gun & Guar Gum: Both must be placed in a cold refrigerated area as soon as the package is open. Dived them in half first then place one-half in the freezer and the other half in the refrigerator, in airtight containers. Quick Rising Yeast: Open packages of quick rising yeast, need ot be placed in the refrigerator or freezer as soon as it is open. The yeast must warm up to room temperature beforebeing used.

Preserve jams, ketchup, and pickles on the shelves inside a pantry which will be good for a year. Make sure that the house has a consistent thermal reading that is not too cold or too warm. As to keep things good to for longer period of time.

Set to 0oF or below. Frozen food is safe for more time.

Remember always to use clean storage areas that have been disinfected and wiped with a clean towel. Never dump food out of a container plus then add new food in it. It might cause cross-contact and cause a foodinduced allergy attack.

Freeze bread in slices to last longer and enjoy throughout the week.

Cooked Leftovers are safe for 3-4 days in the refrigerator. Always make sure to keep your fridge at 40oF or below.

Temperature is more stable for raw meat, milk, and eggs here. Baked goods will always taste best when eaten fresh, but it is very difficult and unhealthy to finish a loaf of bread the day it was baked. For that main reason, it is important to store your baked item right after it cools down in a dry, airtight container inside your pantry.

Drawers are the best storage options for fruits and vegetables.

The humidity trapped in drawers makes them ideal for fruits.

Nuts will be one of the most important ingredients This process should take 48 hours.Commercially when creating dairy-free cheese, milk, butter, and purchased nuts do not need to be frozen being that creams if you aren’t allergic. These are very expen- their manufacturing process should have killed off sive ingredients and will repeatedly be used it is the nuts before being packaged or sold. important to know how to store them. No matter if it is store bought or hand picked from a garden both need to be preserved so that it tastes LONG LASTING STORAGE fresh when eaten even after days of being purFOR NUTS & TREE NUTS chased. The best way to keep your nuts fresh is by placing them in a glass or plastic container. These containers must be clean, dried with lids that can Pantry storing and sterilizing: As soon as you either snap or screw on with odor-tight seals. purchase nuts from your local super market or Containers made up of plastic, and/or glass are best. harvest them from a backyard garden, it is best to Plastic bags can be pierced easily and allow gasses freeze the nuts for two days before storing them. or liquids to pass through. Even if they can be sealed, This will kill off all the pests and eggs living in the it doesn’t keep odors from affecting the quality and nuts that are not visible to the human eye. taste of the nuts. It is essential to place airtight conLarvae and insect eggs grow in room temperature tainers in dark, cool locations like your pantry. environments. A human’s eye cannot see the pests This will elongate the time of how fresh your on the surface, but that doesn’t mean that they tree nuts will be for up to four months. Light also are not present. This means that it is important to causes nuts to go rancid faster than usual. It is not make sure to sterilize them by placing them in the wise to place them on a shelf, kitchen counter or freezer. To keep the nuts fresh and tasty make sure other types of exposed areas. to put them in an air tight container before putting them in the freezer. Let the nuts remain in very low temperatures of about 0 degrees Fahrenheit (-18 degrees Celsius) or lower.

IDEAL PANTRY TEMPERATURE Kitchen Pantry: A food pantry is essential when there is a family member with food allergies. The best pantries are the ones as a far distance from the stove or cooking areas. Distance keeps the pantry cool and its easier to maintain a consistent temperature.

50-70° F // 10-20° C

The further away your stored food is to your oven the longer it will last. It is advisable to wash the nuts and completely dry them to avoid the growth of mold while in their containers. There are sadly many “pantry pests,” to consider not just the increase of mold but cleaning and freezing your ingredients does help.

Beware, larvae, insect eggs and small creatures grow more rapidly in warm or room temperature spaces. Warning: Chestnuts should never be storedin warm areas or at room temperature because they lose moisture very quickly and can develop mold. If they were purchased at room temperature from the store, make sure to consume them or use them in your recipes within two weeks. Molds tend to start within that period.

Almond

2-4 weeks

Brazil Nut

2-4 weeks

Cashew

2-4 weeks

Chestnut

read warning

Hazelnut

3 months

Macadamia

2-4 weeks

Peanut

1-2 months

Pecan

2 years

Pistachio

2 months

Walnut

6 months

IDEAL FRIDGE TEMPERATURE Storing in a Refrigerator: The cool temperature of the refrigerator slows down the growth of bacteria in foods. It is essential to place the tree nuts in non-permeable glass or platic containers that are clean and dry with an airtight seal lid. When they are refrigerated larvae or insect eggs aren’t something to stress over.

40° F // 4° C

Make sure all containers are air tight and dry when nuts are placed inside. Warning: Nuts are known to absorb odors, so the container should be sealed and made from the non-permeable material. If it isn’t the f lavor quality of the nut will be tainted.

Shelled chestnuts will not last as long as de-shelled nuts. The f lavor will be affected and it will go stale faster. Beware, chestnuts are very different than the rest. If they are inside their shell, they will only last for a few months but if they are without a shell be good for a whole year. This happens because Chestnuts lose their moisture quickly because they are high in starch causing them to go rancid faster than most nuts.

Almond

9 months

Brazil Nut

9 months

Cashew

6 months

Chestnut

read warning

Hazelnut

9 months

Macadamia

6 months

Peanut

4-6 months

Pecan

2 years

Pistachio

3 months

Walnut

1 year

IDEAL FREEZER TEMPERATURE Storing in a Freezer: There is no need to preliminary freeze the ingredients since they will be in the freezer. Make sure to set your freezer at 0 degrees Fahrenheit (18 degrees Celsius) or lower. This preservation system will allow most nuts to stay fresh with in one or two years. Beware that freezing nuts may stop eggs and larvae from evolving but it does not disinfect them from illnesses like salmonellosis. Outbreaks of this disease have been seen more and more in they use caused by raw almonds, cereal, peanut butter, dried pet food, black pepper and sesame seeds.

Freezing does not disinfect nuts from illness like salmonellosis. Warning: These statistics do vary depending on how long they were at the store you purchased them in, whether they are in their shell or unshelled and their process. All of these statistics are based on raw nuts that havenâ&#x20AC;&#x2122;t been treated with flavors or other sorts of food preparation that could alter their longevity. Beware that freezing nuts may stop eggs and larvae from evolving but it does not disinfect them from illnesses like salmonellosis. Outbreaks of this disease have been seen more and more in they use caused by raw almonds, cereal, peanut butter, dried pet food, black pepper and sesame seeds.

32Â° F // 0Â° C

Almond

1 year

Brazil Nut

1 year

Cashew

1 year

Chestnut

1 year

Hazelnut

1 year

Macadamia

9-12 months

Peanut

9-12 months

Pecan

2 years

Pistachio

3 years

Walnut

1-2 year

IDEAL PANTRY TEMPERATURE Whether you are preserving nuts, grains or seeds, it is critical to store them in clean, dry and air-tight containers made of glass or hard plastic. If plastic zip bags are used it could affect the quality of the ingredients and may shorten their life span.

LONG LASTING STORAGE FOR GRAINS & SEEDS Grains as a general rule have a shorter pantry life because the germ section of the grain has been removed during its refining process and can cause it to become rancid quicker. It is best to freeze them rather than leave them in your pantry if it’s not going to be eaten soon after purchase. Tip for seeds try a sample before buying from an open bin. Which assures that the ingredient is still fresh enough to purchase. The best way to store seeds is to keep them in a glass jar in the refrigerator. After a week of purchasing place it in a freezer to keep the quality fresh and tasty. Roasted seeds, nuts, and grains go bad faster because of the roasting process. Having a bulk of nuts, grains, and seeds can come handy when money is tight, or there is little time to prepare a meal. It is always good to have rice in your pantry because it works for creating allergy-free milk and filling meals. The same can be done with millet, quinoa, oats and even Amaranth.

50-70° F // 10-20° C Amaranth

4 months

Brown Rice

6-8 months

Buckwheat

2 months

Cantaloupe Seed

2-3 months

Coconut Shreds

4-6 months

Flaxseed

6-12 months

Hemp Seed

3-4 months

Millet

2 months

Oats

4 months

Pine Nuts

1-2 months

Poppy Seeds

3-4 years

Potato

3-5 weeks

Pumpkin Seeds

2-3 months

Quinoa

4 months

Sacha Inchi

6 months

Soy Bean

1 year

Sunflower seed

2-3 months

Tiger Nut

15 months

White Rice

Indefinitely

IDEAL FRIDGE TEMPERATURE Kitchen Pantry: A pantry even though it is a great tool for any allergy-free kitchen it needs to be maintained. Make sure to label each container with the name of the ingredient and the date when it was stored. Check them every month to see if they have gone rancid and use a thermometer to read the pantries temperature.

40Â° F // 4Â° C Amaranth

6 months

Brown Rice

8-12 months

Buckwheat

6 months

Labeling and organization is the key to a safe and healthy storing system.

Cantaloupe Seed

12 months

Coconut Shreds

6-8 months

Dry pantry items are more successfully stored in glass jars in both a pantry, refrigerator and freezer. Glass jars are affordable, reusable and recyclable. These jars can be found at salvation army spaces or retail stores. Making it perfect for any family budget. Glass displays contents so it is easy to find what is needed at a glance. Plus their airtight sealing is a perfect way of keeping grains and seeds fresh longer.

Flaxseed

1 year

Hemp Seed

1 year

Millet

4 months

Oats

1-2 years

Pine Nuts

3-4 months

Heat. Cold. Air. Light. Moisture. Smells. Critters. Any one of these factors can ruin hard-earned food, and all can be easily prevented through organization.

Poppy Seeds

3-4 years

Potato

3-4 months

Pumpkin Seeds

12 months

Quinoa

2-3 years

Sacha Inchi

6 months

Soy Bean

1 year

Sunflower seed

1 year

Tiger Nut

2 years

White Rice

Indefinitely

Storing in a Refrigerator: Remember to be very strategic about how you will be organizing your refrigerator. Use plastic labeled containers to hold small lose grocery items. This system will create more space for your allergy-free ingredients storing system.

IDEAL FREEZER TEMPERATURE Storing in a Freezer: Freezers have vast open spaces with minimal shelving. It is advisable to create your own by using labeled plastic containers to separate your food. Make sure to freeze flat any liquid food items to make them easy to stack or lean one next to the other.

What do you cook with most and what is rarely ever used? Many foods should be kept in a freezer to extend storage life, especially during the humid months. A perfect example of these food items are flours, nuts, and spices in particular ground spices. Some grains, wheat germs, f lax and seeds are best kept in the freezer. The more these ingredients are distributed throughout the kitchen in an organized manner, the more space there will be for future purchased ingredients. 1

Storing food will save a family money, time and keep them safe from allergy attacks induced by cross-contact. Think about what meals are cooked through out the week, what is used most and what is used least. For those type of ingredients used least leave them in the freezer which has a longer life span. On the other hand the faster moving ingredients can be placed in the kitchen pantry where they wont last as long. This sort of planing and/or decisions need to be made before storing.

32Â° F // 0Â° C Amaranth

8 months

Brown Rice

2 years

Buckwheat

4 months

Cantaloupe Seed

12 months

Coconut Shreds

6-8 months

Flaxseed

1 year

Hemp Seed

1 year

Millet

4 months

Oats

3 years

Pine Nuts

5-6 months

Poppy Seeds

3-4 years

Potato

10-12 months

Pumpkin Seeds

12 months

Quinoa

8 months

Sacha Inchi

6 months

Soy Bean

1 year

Sunflower seed

1 year

Tiger Nut

2 years

White Rice

Indefinitely

no limitations

dairy free options // chapter 3 Education, new recipes and fresh new ingredients will open up your dining possibilities. Milk doesnâ&#x20AC;&#x2122;t only come from cows.

Food allergies are only a limitation if there is a lack of education, imagination and exploration. There are many natural substitutions that can open up the possibilities well beyond what they use to be even before the allergy was detected. Having an allergy to dairy limits a person to consume milk, cheese, yogurt, sour cream and various types of creams but yet all those can easily be prepared with nuts, seeds and/or grains as star ingredients. In fact these dairy free options allow for multiple types of flavors whether they are being turned into milk or yogurt. It gives the individual with an allergy a wide range of options that werenâ&#x20AC;&#x2122;t there before. These options have been proven to contain good calories, less saturated fat and are an essential part of a healthy life style.

Rich in energy, protein, packed with antioxidants, vitamins, minerals and omega-3 fatty acids, nuts and seeds have it all. Crunchy yet buttery, delicious nuts are a wonderful snack and a useful ingredient to be used for many dairy substitutions.

POPULAR NUTS USED FOR SUBSTITUTION RECIPES Nuts are a source of excellent nutrients that lower bad cholesterol and increase good cholesterol. This helps prevent any coronary artery disease, as well as strokes by favoring healthy blood lipid profile. They are rich source of omega-3 essential fatty acids which helps lower the risk of blood pressure, strokes and breast, colon and prostate cancers. Nuts nutrition is complete in a sense that in addition to calories, and vitamins, they are a rich source of minerals like iron, zinc, manganese, potassium, calcium, fluoride, selenium and magnesium.

Almond milk is now Americaâ&#x20AC;&#x2122;s favorite milk substitute, boasting sales growth of 250% over the past five years. During that same period, however, the total milk market shrunk by $1 billion plus. And while walmond milk still accounts for just a fraction of the total milk market (about 5%), it brings in more than twice the revenue of the other substitutes combined.

Roasted vs Raw: There are little differences in the nutrient content of raw and roasted nuts. Nuts can be oil or dry roasted, but nuts are so dense they are unable to absorb much oil. Roasting does reduce the water content of nuts, concentrating the nutrients, but also reduces the concentration of several B group vitamins as they are not heat stable. Warning: Donâ&#x20AC;&#x2122;t consume if you have a peanut or tree nut allergy. The second part of the chapter is focused on learning about grains and seeds.

Peanut is a legum that can be eaten raw or toasted. Peanuts are excellent for making milk because of their light peanut flavor and creamy texture that mimics the fats found in milk.

Pine Nuts are seeds inside of pine cones. Making them safe to consume with those with nut allergies. They are high in oil and contain buttery texture while the flavor is sweet.

Almonds arenâ&#x20AC;&#x2122;t nuts, in fact, they are seeds, in other words, they are drupes. There are sweet and a bitter almonds. Make sure the sharp ones have been processed to be safe to eat.

Cashew Nut is a versatile ingredient has a creamy nutty taste that isnâ&#x20AC;&#x2122;t as tough of most tree nuts. Make sure to always buy the nuts shelled because the shells contain a toxic caustic resign.

Brazil Nuts have a sweet and pleasant taste. Both the nut itself and oils are used all over the world. Being that the nut only grows in Brazil, it is pricey in comparison to other tree nuts.

Hazelnut also known as Fiberts. Chefs are big fans of this nut because of its sweet taste and easy-to-crack shell. The taste is even stronger when they still have the dark inner covering than when they are clean.

Macadamia is usually used for baking, deserts and salads. Its high demand throughout the world has caused the price value to rise. This a semi-sweet nut is a source of energy.

Pecan has a buttery flavor with a hint of sweetness. It is rich in nutrients and minerals but very high in fat. It is mostly used in baked goods, sweet deserts and as a substitute for dairy free recipes.

Walnut come sin two different flavors. The black walnut is more pungent in flavor than the white walnut which is sweeter and oilier than the other. The darker walnut is also harder to find .

Pistachios have a strong fruity aroma, nutty flavor and are naturally sweet. They are eaten right out of the shell but can be roasted, salted, or sweetened. Beware pistachio allergy is growing.

NUTRITIONAL INFORMATION (PER EIGHT-OUNCE CUP) NUTS

FIBER

PROTEIN

FAT

Almond

10.0g

30.3g

71.g

Brazil Nut

17.4g

19.0g

Cashew

4.1g

Chestnut

SATUR ATED FAT

SUGAR

CALORIES

CHOLESTEROL

822

0.0 mg

88g

20g

872

0.0 mg

21.0g

63.5g

12.5g

6.9g

786

0.0 mg

7.3g

4.5g

3.1g

0.6g

15.2g

350

0.0 mg

Hazelnut

11.2g

17.2g

69.9g

5.1g

5.0g

722

0.0 mg

Macadamia

11.5g

10.6g

102g

16.2g

6.1g

962

0.0 mg

Peanut

12.4g

37.7g

71.9g

10.0g

5.8g

828

0.0 mg

Pecan

10.5g

10.0g

78.5g

6.7g

4.3g

753

0.0 mg

Pistachio

12.7g

26.3g

56.5g

6.8g

9.6g

702

0.0 mg

Walnut

7.8g

17.8g

76.3g

7.2g

3.1g

765

0.0 mg

A BRIEF NUTRITIONAL ANALYSIS Almonds arenâ&#x20AC;&#x2122;t only very tasty but they are also a good addition to a healthy diet. A few almonds a day can help reduce the risk of heart disease, lower cholesterol and help protect the body from diabetes. Brazil Nuts have selenium which helps the body function with energy and acts as an antioxidants. Plus they protect

cells from damage caused by toxins and harmful substances. Plus it helps reduce blood clogs, and protects the body from serious diseases. Eating Brazil Nuts does a lot for the outside of the body as well. It makes skin smoother, hair shinier and strong teeth. Even though these nuts are high in fat they do help with weight management.

Cashew are becoming more popular because of their sweet flavor and smooth texture. They are the easiest to blend and at times do not need to be soaked to prepare for milk purposes. Cashews are abundant with minerals such as copper, potassium, iron, magnesium, zinc and selenium. This list of minerals helps prevent deficiency diseases.

â&#x20AC;&#x153;Being in control of your [allergies] and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and [allergy free life]. â&#x20AC;&#x201D; Marilu Henner

Marilu Henenr is an actress, author and wellness advocate Marilu Henner is vibrant and energized. She says 2009 could be her busiest year yet, with three major books in the works, two TV shows in development, a Broadway workshop scheduled, and the launch of a new section on marilu. com where she teaches classes espousing her health program. She is also updating her bestseller, Total Health Makeover.

NUTRITIONAL ANALYSIS CONTINUED Chestnuts nutritional composition is similar to starch like ingredients such as sweet potato, sweet corn, potatoes and plantain. Chestnuts, like hazelnuts and almonds are free from gluten. And for the same reason, they are one of the most popular ingredients in the preparation of gluten-free food recipes and formulas. It is intended for use in gluten-sensitive, wheat allergy, and celiac disease patients. Hazelnuts are nutritious edible kernels, which are high in energy and health benefiting nutrients that are essential for optimum health. The nuts are rich in dietary fiber, vitamins, and minerals. Altogether, they help protect the body from diseases and cancers. Macadamia is the one that has the strongest punch of energy out of all the nuts on the list. It has numerous health, benefiting nutrients, antioxidants and

vitamins that are essential for optimum health. Both these fat-soluble vitamins possess potent anti-oxidant activities, which serve to protect cell membranes and damaged DNA . Peanuts are Americas most popular nut and one of the favorites of kids. Nutsâ&#x20AC;&#x2122; high antioxidant content helps explain results seen in the Iowa Womenâ&#x20AC;&#x2122;s Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Pecans arenâ&#x20AC;&#x2122;t only amazing on pies but they are incredibly good for a healthy body. Research shows that they are able to remove toxic oxygen-free radicals from the body which protects it from diseases, cancers and infections. Plus it also holds many minerals.

Pistachio are delicious pistachio nuts have long been revered as the symbol of wellness and robust health since ancient times. Together with walnuts, almonds, and cashew, they offer good sources of protein, fats, and minerals. Just a hand full of pistachios a day provides enough recommended daily levels of minerals, vitamins, and protein. Walnuts have shown that eating about an ounce of them on a daily schedule it can lower cardiovascular risk, and lower the risk of death. It is essential to eat walnuts in an everyday basis because they contain antioxidants that are available in only a few commonly eaten foods. What sets it apart from the rest is that it improves reproductivity for men by increasing sperm quality, motility, and morphology.

The dairy aisle is the latest section in the supermarket being infiltrated by whole grains such as oats, amaranth, buckwheat, and quinoa as well as seeds including chia and flax.

HEALTHY GRAINS AND SEEDS FOR SUBSTITUTION “More and more people are discovering and loving ancient grains and seeds not only on their own but also as delicious mix-ins and add-ons to other foods,” says Peggy O’Shea Kochenbach, MBA, RDN, LDN, a dietitian and vice president of Eone Communications in Boston. “I’ve seen these grains and seeds added into a host of different types of products, from boxed, seasoned preparations to inclusion in salad kits, cereals cold and hot, yogurts, breads, and even crackers and cookies. I think consumers are looking for these new and interesting foods any way they can get them.”

One of the more prominent places where seeds and grains can be found is in yogurt. And according to Kochenbach, they make a great pairing. “Seeds and grains are a great partner for yogurt,” she says. “They add texture, variety, taste, and as strong added nutrient punch.” What’s behind this latest trend? And how much is hype vs health? Today’s Dietitian takes a look at the nutritional benefits of these grain and seed add-ins and provides some of the latest products gracing store shelves.

Consumers’ appetite for health in the way of ancient grains and the more familiar whole Coconut is America’s new foody grains, such as barley, corn, and brown rice, has obsession. It has now seen as soared in recent years. According to a 2014 Food Marketing Institute survey, almost one-half (48%) a key super food by health nuts. of consumers seek whole-grain claims on food products. Cereals, snacks, bread, and baked goods Coconut aren’t nuts, in fact, they are seeds, in other were among the first places where new inclusions words, they are drupes. There are sweet almonds of these in-vogue ingredients started popping up. and a bitter ones. Make sure the sharp ones have Even Cheerios recently debuted its own Cheerios + been processed to be safe to eat. Don’t consume if Ancient Grains cereal. you have a tree nut allergy.

Amaranth is not as common in the states as it is in South America. It is eaten in stews, soups, sauces, jellies and milks. The flavor is lightly nutty and has a peppery-crunch texture.

Buckwheat isn’t a grain but in fact, it is a fruit seed. It is a great substitute for wheat plus its gluten free. Unroasted buckwheat has a gentle nutty flavor.

Roasted Buckwheat taste is nutty, earthy with a lot more flavor because of its roasted process. The seed is a great substitute for rice plus it makes a healthy option for those with wheat allergies.

Flax Seed comes into different colors brown and golden. It has a smooth and nutty flavor. These seeds make a great substitute for eggs when baking for those with egg allergies.

Hemp Seed has a nutty flavor similar to a sunflower seed with a smoother texture. When used with other ingredients there isn’t much an of an enhanced flavor from the hemp seed.

Millet is a very healthy grain that doesn’t have a strong flavor, but it does have a hint of sweetness and a bit of nuttiness. It absorbs the flavors of the ingredients that surround it.

Brown Rice is an American favorite, whole grain that is either unmilled or partially milled. It has a nutty flavor that is medium firm with a chewy texture.

White Rice is milled then polished, which removes the bran layer. In contrast to brown rice, it is much milder in flavor, softer with a more delicate.

Cantaloupe Seeds has been enjoyed by people in China and the Middle East for centuries as an essential part of their dishes. These seeds are a soup base and emulsifying agent â&#x20AC;&#x201D;ideal for baking.

Oats are a well-known grain that is roasted right after being harvested, which helps give it its unique flavor. This flavor may vary depending on whether the oats are steel-cut, rolled or instant.

Pine Nuts are seeds inside of pine cones. Making them safe to consume with those with nut allergies. They are high in oil and contain buttery texture while the flavor is sweet. It may cause pine mouth.

Poppy Seeds has a nutty flavor with a hint of sweetness coming from their fine oils. Their flavors are dispersed when pressed, to extract its healthy oils. It is safe to eat even if the plant itself isnâ&#x20AC;&#x2122;t.

Potato milk has lots of health benefits, especially for anyone who has food allergies or intolerances, including children with autism. Potato milk is only sold in powdered form and its nice and thick.

Pumpkin Seeds also known as pepitas; these small nutritious seeds have a subtly sweet nutty flavor with a chewy texture. These can be presented in a white husk color and with a dark green exterior.

Quinoa is a healthy food that is gluten free, high in protein and has nine essential amino acids. White quinoa has a light nutty flavor, the red quinoa has a stronger nutty flavor, and the black quinoa is even more substantial.

Sunflower Seed was first enjoyed by Native Americans. They use to grind it and turning it into flour to use in various traditional dishes. The taste is milk and nutty yet firm with a tender texture.

Soy Bean has a bean flavor but when Coconut is quite chewy, and has a very cooked the flavor will change and lessen â&#x20AC;&#x153;back of mouthâ&#x20AC;? flavor, not a sudden burst it. Soy is a legume, not a nut, so it is safe to like citrus. The white part, is the meat of consume by those who have tree nut allerthe coconut, and the only edible part. It gies but not to those with allergies to soy. can be turned into butter and milk.

NUTRITIONAL INFORMATION (PER EIGHT-OUNCE CUP) NUTS

FIBER

PROTEIN

Amaranth

12.9g 26.2g

13.5g 2.8g

3.3g

716

0.0g

Brown Rice

6.5g

5.4g

1.6g

685

0.0g

Buckwheat

17.0g 22.5g

5.8g 1.3g

583

0.0g

Cantaloupe Seed

—

30.6g

51.2g

10.6g

—

602

0.0g

Coconut Shreds

2.0g

1.0g

10.0g

9.0g

1.0g

110

0.0g

Flaxseed

45.9g 30.7g

70.8g 6.2g

2.6g

897

0.0g

Hemp Seed

1.0g

11.0g

13.5g

1.0g

0.0g

174

0.0g

Millet

17.0g

22.0g

8.4g

1.4g

—

756

0.0g

Oats

16.5g

26.4g

10.8g

1.9g

—

607

0.0g

Pine Nuts

5.0g

18.5g

92.3g

6.6g

4.8g

909

0.0g

Poppy Seeds

1.7g

1.6g

3.6g

0.4g

0.3g

45.9

0.0g

Potato

5.4g 5.1g

0.3g 0.1g

2.6g

258

0.0g

Pumpkin Seeds

5.4g

33.9g

63.3g

12.0g

1.4g

747

0.0g

Quinoa

11.9g

24.0g

10.3g

1.2g

—

626

0.0g

Sacha Inchi

2.0g

1.0g

10.0g

9.0g

1.0g

110

0.0g

Soy Bean

17.3g

67.9g

37.1g

5.4g

13.6g

830

0.0g

Sunflower seed

4.0g

9.6g

23.7g

2.0g

1.2g

269

0.0g

Tiger Nut

17.0g

22.0g

8.4g

1.4g

—

756

0.0g

White Rice

2.4g

13.2g

1.2g

0.3g

0.2g

675

0.0g

14.7g

FAT

SATUR ATED FAT

1.1g

SUGAR

CALORIES

CHOLESTEROL

Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. People who eat whole grains as part of a healthy diet have a reduced heakth risks.

BRIEF NUTRITIONAL ANALYSIS

from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. Brown Rice vs. White Rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice.

Amaranth is one of the most protein rich of any plant-based food, rivaling This process is the least damaging to the that of animal-based foods like cheese. nutritional value of the rice and avoids To support this positive aspect, it the unnecessary loss of nutrients that also contains primary proteins called occurs with further processing. albumin and globulins, which, in comparison with the prolamins in wheat, cantalouppe Seed might be part of the fruit to be cleaned away, removed and later are more soluble and digestible. planted, but not eaten. Buckwheat is available throughout the year and can be served as an alter- In fact, these seeds, particularly those native to rice or made into porridge. of the cantaloupe, provide many health Buckwheat’s beneficial effects are due benefits. In modern times, cantaloupe seed in part to its rich supply of flavonoids, kernels are used in some parts of the world as a soup base and emulsifying agent. particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat’s lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets

Flax Seed benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss. Hemp Seed improve digestion, balance hormones and improve metabolism. It is

safe to say that empseeds do not cause any psychotropic reaction and instead may provide significant health benefits with it’s unique nutritional profile. Millet is more than just an interesting alternative to the more common grains. Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium. Oats are an excellent source of manganese and molybdenum. They are also a very good source of phosphorus as well as a good source of copper, biotin, vitamin B1, magnesium, dietary fiber, chromium, zinc and protein. Pine Nuts provide generous amounts of the essential vitamins E and K. Both of these nutrients have an effect on your cardiovascular system -- vitamin K allows you to form clots to prevent bleeding after injury, while vitamin E helps you produce red blood cells. Poppy Seeds contain some niacin and folate, but poppy seeds are a better source of minerals. Just 1 teaspoon provides measurable amounts of calcium, iron and zinc. They add color and crunch to baked goods, but you’ll also gain nutrients, even from the amount sprinkled on top of a roll.

plant-based

commercial milks // chapter 4 Nut milks are simply non-dairy milks made from plant based ingredients. They are easier for the body to digest plus they are humane and environmentally sustainable.

The base for most non-dairy milks consist of filtered water, nuts or seeds of your choice, and possible flavored add ons. Nut milks are a perfect way to still enjoy the versatility of cows milk without the dairy proteins involved which are typically the cause of inflammation and/or allergic reactions. Plant based milks are easier for the body to digest and tastes great. Plant-based milks offer a great amount of health benefits because they contain no cholesterol, lactose, or hormones. In general, they are loaded with phosphorus, potassium, folate, and magnesium just by merit of their nutritionally dense base ingredients. In addition, many varieties are high in calcium, vitamins, and minerals, thanks in large part to fortification.

Although plant-based and cow milk aren’t exactly the same nutritionally, they are as equally from a health perspective.

PRE-MADE MILKS VS. FRESHLY HOMEMADE

OILS & THICKENERS Store bought dairy-free milks contain thickeners that make the milk creamy. • Xanthan • Guar & Gellan

• Carrageenan • Locust Bean Gum

Most packaged pre-made store bought milks are made with a low ratio of solids to water. As a result, they tend to be less nutrient rich than those made at home or comparing to cows milk. Yet still very unsafe to consume by those with food allergies or who are lactose intolerant.

SWEETENERS Sweeteners are used in most flavored milks and can be found in plain ones too. If you’d like to have a sugar free diet choose products that state they are “unsweetened” on the package. Keep in mind most “original” versions include sweeteners.

Always read the list of ingredients. If it’s loaded with words that you can’t pronounce, it’s best to leave it behind. Preparing it at home, might be a healthier option. If you are avoiding any type of genetically modified organisms (GMOs), look out for soy milk it tends to have more gmos than other sorts of milks.

• Sugar Cane • Dates

Stick to milks that are in the refrigerated area rather than those presented in room temperature shelves. Milks that aren’t kept cool have a tendency to have more preservatives than its counter parts. Many dairy-free milk alternatives come in a variety of flavors (especially vanilla), which could mean it contains added artificial ingredients and color. Be sure to check the nutritional labels for sugar the amount of contents.

• Fructose Corn Syrup

STABILIZERS & EMULSIFIERS To stop plant based milks from separating many companies use stabilizers and emulsifiers to keep consistency. All while lecithin is derived from soy another carrageenan comes from seaweed. Warning: If you have a soy allergy or worry about carrageenan, some research has linked it to causing stomach issues, be on the lookout. As a result of the carrageenan controversy, Silk brand no longer uses this ill ingredient.

For those with family members with food allergies we recommend that dairy free or nut free milks be made at home, because there is more control on what is used to make the milks. Plus it lowers the chance of cross-contact. Once you make homemade nut milks at home, you’ll likely stop buying them at the store. They really are so, so simple and it’s nice knowing exactly what’s in them and being able to completely control the amount of sweetness on your own. That’s the upside.

Homemade milks are healthier, have a higher ratio nut to water and are safer from cross-contact. Another positive side to making your own milk at home is that the perfectly good pulp can be used. Some recipes instruct you to toss it. If you dry it out on the lowest setting of my oven (170°F in my case) with the oven door cracked ajar. This takes 6 to 7 hours and is obviously not ideal in the hotter summer months, but it results in really delicious nut (your choice of nut or seed) meal that you can use in cookies, breads, and muffins. If you aren’t comfortable eating the pulp use it as gardening compost. The downside is you do have to soak the nuts or seed for at least 6 hours and preferably overnight, so plan ahead. Homemade milks lack preservatives which can causes the life span to be shorter than pre-made.

THICKENERS Homemade plant based milks as with everything made from scratch taste better and can be created to the cooks particular needs. When there is a need for creamier milk lessen the ratio of milk to nut, grain, or legum. Or you can mix milks for better results. SWEETENERS When cooking at home the cook has control over the amount of sweetener put into the milk. Plus the cook can also choose the type of sweeteners used. • Sugar Cane • Organic Honey • Fresh Dates • Agave STABILIZERS & EMULSIFIERS There is a lot more control over the ingredients used to make homemade milk. The unique thing about stabilizers is that they aren’t necessary for taste or nutrition. In fact they are used for aesthetic reasons. Companies use them so that plant based milks look like cows milk. QUALITY Cooking at home allows the cook to choose the best ingredients for top nutrition and taste. Plus the environment is much more controlled and safe from cross-contact, for those with food allergies.

PROS AND CONS OF NUT-MILK ALTERNATIVES

Ever question which milk to purchase when looking through all the options at the super market? Even the question it self is difficult to ask because what is right for one family may not be right for yours and vice versa.

Need plant based milk? Sureâ&#x20AC;&#x201D;but which is best? It is best to research your options before heading out to do your grocery shopping for the week. Fortunately for those who avoid dairy, a wide variety of non-dairy milk options are now available, each with their own nutritional profile, flavor, and texture. It is up to you to try them, and see what sort of flavor profile you are most attracted to. We have accumulated a list of nut milks that have been top rated by nutritionist, allergy blogs and families who also focus on avoiding dairy like you. Our list includes descriptions of nutrition and flavor separated by ingredient.

Pros of Almond Milk: Almond milk these days is very popular, but this is not a new trend. In fact, almond milk has been around since the Middle Ages. It is made from ground almonds, water and in most cases a type of sweetener. While other forms of milk need to be fortified with vitamins (including cowâ&#x20AC;&#x2122;s milk), almond milk is naturally chock full of nutrients. The downsides are that almond milk is significantly lacking when it comes to the muscle-building macronutrient, protein, averaging a mere gram per serving in contrast to eight for dairy milk. Almond milk is perfect for those who are lactose intolerance because it improves digestion. However, watch out for those brands that use carrageenan as a form of thickening and emulsifying agent, that keeps the almond and water evenly dispersed. This is done as stated in the past for aesthetic reasons not for flavor or nutrition. Carrageenan is an type of additive derived from seaweed that has been linked to ulcers, inflammation, and other gastrointestinal problems. .

Pros: Blue Diamond Almonds milk stopped using any type of carrageenan and uses an emulsifier-thickener known as gellan gum.

Pros: The new most popular nutty alternative has now hit the store shelves. The Cashew Dream brand has 30 percent of your daily calcium.

It is a water-dwelling-bacterium-derived product that hasn’t been studied in depth for humans, but the few studies that are out there have found no ill effects from ingestion.

It’s worth the extra five calories per cup. Plus, Cashew Dream is made with organic cashews and no carrageenan. This subtly-flavored beverage is a good source of fiber, antioxidants, copper (which helps produce and store iron) and magnesium (a mineral that increases proper nerve and muscle function).

Cons: The downsides are that almond milk is significantly lacking when it comes to the muscle-building macronutrient, protein, averaging a mere gram per serving compared to around eight for dairy milk. Avoid: Pacific’s almond beverage has a negative side effects that tends to show various inflammatory carrageenan when consumed. Almond milk vs. cows milk: One reason to choose almond milk over cow’s milk is to improve digestion, especially in those with lactose intolerance. But you might be undermining your goals if you choose a brand that uses carrageenan as a thickening and emulsifying agent, to keep the almond protein properly dispersed in the water.

Cons: Like almond milk, cashew milk is fairly low in protein, so you’ll have to pair it with protein-rich breakfasts like a quinoa bowl. If you typically get your calcium fix from milk, be sure to pick a variety that is a good source of the mineral. Avoid: The So Delicious variety only has 10 percent of your day’s recommended amount of need bone building calcium. On the other side, So Delicious adds canola oil to the mix—even if it is non-GMO This fat is full of inflammatory omega-6s which can cause unwelcome weight gain and skin issues.

Pros: The base flavor consists of just spring water, almonds, acacia gum and sea salt, with no carageenan, fortification.

Pros: Califia stands out from the almond milk pack with four intensely almond type milks that have a richness and creamy consistency.

Consequently, the taste is very natural with a fresh almond scent and lightly nutty flavor. It’s very rich, so it might not be a type of drink you “straight up” consume with nothing else. It is however great for smoothies, baking and for hot beverages.

Great for coffee, hot chocolate, baking, and when those creamy cravings hit. Overall, if you are a fan of 2% milk and the true f lavor of almonds, this brand could be your go-to. Note that their entire products line (including the protein milks) is now dairy-free.

As I eluded to, New Barn Almond milk is very rich in taste. From the almonds, it contains 8 grams of fat, 3 grams of protein, and 2 grams of fiber. These macronutrient ratios are almost unheard of in the processed milk beverage world. Cons: It should be noted that, New Barn milks do leave some almond residue, which is notable in the aftertaste consistency. Since acacia gum (the sap of the acacia tree) is the only stabilizer used in New Barn Almondmilk, the consistency to taste isn’t as seamless as you might expect if you are used to other store-bought, dairy-free milk beverages, or even on first glance of the almond milk.

Califia Farms has a more intense almond vibe than most other almond milks. It’s also very rich, and even a bit creamier than 2% dairy milk. By ingredients, Califia Farms Pure Almond milk beverages are vegan, vegetarian, dairy-free, egg-free, glutenfree, peanut-free, and soy-free. Cons: The brand does indeed have fortification, thickeners, and emulsifiers, but the way Califia Farms lays out the ingredients and uses the term “pure almondmilk” title is quite misleading. Make sure to check with the company on their manufacturing processes for all varieties if potential allergen cross-contamination is an issue for you. Processes and labeling are subject to change at any time for any company / product.

A few more options we support. We suggest you try these new and amazing premade milk.

Pros: This creamy non-dairy macadamia nut milk drink is surprisingly drinkable, with a rather light and fluid 1% low fat milk consistency. It looks surprisingly thin when poured, and is fairly low in fat (about 3 to 4.5 grams per cup). However, it has a full-bodied consistency that’s a little rich, yet quite drinkable. The milk contains a light and yummy macadamia flavor that is pleasant, but not sweet. It could be a solid backdrop for savory recipes. Overall, I thought the flavor profile was simple, well-balanced and versatile. Cons: The packaging of Royal Hawaiian Orchards Macadamia Milk can be a bit confusing. The Sweetened varieties look nearly identical to the Unsweetened varieties. The design and color is the same, with the Vanillas in blue and the Originals in red. The two differences are the “Unsweetened” vs “Sweetened” stated at the very top (which is easy to misread!) and the calorie count stamped on the front. Even though it is a dairy-free, non-dairy, egg-free, gluten-free, peanut-free, and soy-free. Always read the ingredient statement and check with the company on their manufacturing processes for all varieties if potential allergen cross-contamination is an issue for you.

Pros: Three Trees uses high almond content meaning it is naturally higher in protein and healthy fats than most leading brands.

Typically contain about 2% almonds according to court papers filed in recent class actions against category leaders. The company only uses filtered water, organic almonds, that’s it! Doesn’t get simpler and purer than that. Like home-made, but without the mess and cleanup. Oh and, Three Trees uses the whole nut, so there’s less waste and its consumers get the most amount of fiber possible. Cons: The lack of ingredients to keep the milks for staying good for longer amounts of time causes these milks to have a lower life span than its competitors. It may be best to purchase what you need and make a couple of trips to the store to make sure the milk is a fresh as possible. Another factor of only having natural non processed ingredients is that Three Trees milks so separate, meaning the ground nuts and the filtered milk will separate I the bottle because it doesn’t have any gums or thickeners to keep them together. If this separation is visible do not fret it doesn’t mean its not good anymore. Just shake it up and it will mix both the filtered water and nuts.

healthy nut

milk recipes // chapter 5 Nut milk is simply non-dairy milk made from plant-based ingredients. They are easier for the body to digest plus they are humane and environmentally sustainable.

BASICS OF MAKING PLANT-BASED MILKS

Preparing your own vegan milks and creams is fun, easy, and low-tech. You’ll be able to whip up a myriad of varieties and customize their tastes, textures, and nutritional properties. There are many methods abound, offering a large amount of creative license. BASIC COOKING STEPS:

Soak nuts or seeds

Optional

Rinse solid ingredients

Cook, if necessary

Combine solids with fresh water in a blender food processor. Strain (or not).

These simple steps are used for both seed, grain and nut milks. Even though these steps are the base of how to make a plant based milk it can change depending on the ingredients and if there is a need for flavor or sweetening. If you are the lucky few who have soy or nut making machines the machine does most of the steps on this list. Most of the work consists of putting the ingredients on the machine and pressing a button.

In previews chapters there was a list of kitchen tools that would help you cook allergy friendly meals and substitutes. They weren’t, however focused on vegan milks. Now lets focus on the sorts of tools needed to make plant based milks. Some of these kitchen tools aren’t easy to find in everyday stores. Try looking for them on line. Amazon an online store recommend by both parents and families has the majority, if not all, of the kitchen tools you may need. NEEDED EQUIPMENT:

Glass or Stainless Steal Bowl Set

For soaking, blending and straining

High Speed Blenders

Such as the Breville Boss, are most effective at preparing plant-based milks. Food processors will also work.

Nut Milk Bag

The nut milk bag is optional. A handheld fine strainer, unused panty hose, or a few layers of cheesecloth will also work fine.

This is a basic equipment list incase any of this books recipes require extra cooking, prep andkitchen tools .

UNDERSTANDING NUTS AS RAW MATERIALS Start with any nuts out of their shells. It is up to you to chose whole or sliced. With or without skin, also known as blanched, but avoid nut and seed flours. The amount of vitamins and nutrients your milks will contain has a lot to do with the ingredients you put in it. For best health benefits use raw, organic nuts with skin on. It will slow down the process but you will get more out of your money and time spent making the milk.

There are mixed beliefs on whether nuts should be pealed or not. At the end of the day it comes down to choosing spending the extra time soaking the nuts and keeping the skin on. Or getting rid of a nutritious skin to make the soaking process go faster. It is a common struggle most of us find ourselves in, choosing to save time at the expense of health.

“Whole nuts with skins supply more health benefits, as they’re high in phytonutrients, f lavor, flavonoids, and fiber.” Kayleen St. John, resident dietician at the Natural Gourmet Institute in New York City, and Dr. David Katz, director of Yale Universit y’s Yale-Griffin Prevention Research Center, both agree that nut milks are healthier if made from nuts with skin. From a food science perspective, however, Guy Crosby does not agree as he states on the following quote.

“The presence of skins makes it more difficult for the nuts to absorb water during soaking, slowing down the milk-making process.” So, if you plan to use nuts with skins, allow for extra soaking and blending time. Incase you are in a hurry don’t worry about the skin and remove it so that you can get your dairy-free ready to drink for the whole family to enjoy.

BLANCHING Incase you would like to make nut milk without the skin be cautious of the fact that skinless nuts cost a lot more than its counterparts. Why? You may ask, well nuts are very well attached to their skin and the process of removing the skin can be time consuming.

reduces the number of contaminated nuts that make it to your nut milk, according to the International Food Safety Network. Blanching: For every cup of nuts, bring two cups of water to a boil and add three tablespoons of baking soda. It will foam so don’t be alarmed when the water foams up. It is a common reaction between water and baking soda.

In case you have certain health reasons why skinless nuts are better for your diet or needs, here are a few ways of removing the skin. One thing to keep in mind Add the nuts to the boiling water and let is that two of these options causes you them bob around in there for about three to boil or bake your nuts. They will no minutes. While the nuts boil, make an longer be considered raw nuts. Meaning ice bath. Use a slotted spoon to remove their nutrients have been altered. a test nut. Submerge the nut in the ice Raw doesn’t mean healthier, in fact raw water and see if the skin comes off easily. nuts can harbor harmful bacteria. For If not, boil the nuts for another minute or this reason, raw almonds, which have so, then take another nut captive. When been connected to salmonella outbreaks, the skin comes off your test nut easily, are no longer sold in California, the main add the rest of the nuts to the ice bath almond producer in the United States. and peel with your hands. Roasting, blanching, lightly steaming Dry the nuts using a paper towel or a and heating destroy salmonella bacteria. kitchen cloth. If you want to toast the Roasting kills about 50 percent of the nuts, heat the oven to 350° F and cook aflatoxins present in nuts. If you want for about 15 minutes. to be very cautious make sure to hand sort them after roasting to remove any sort of discolored nuts. This will further

Three simple steps

Two cups of water for every 1 cup of nuts. Let water boil first then add the needed amount of nuts. Add 3 tablespoons of baking soda.

Use a slotted spoon to remove nuts from boiling water. Have a bowl with ice water ready to put the nuts in.

Dry nuts with paper towel or kitchen cloth. To add a roasted flavor you can toast them in the oven.

Toasting: Preheat the oven to about 350°F and spread the nuts in a single layer on a baking pan. Bake for about 15 minutes, stirring or shaking every so often with in those five minutes, until the nuts are fragrant and brown. Remove the pan from the oven and let the nuts sit until they’re cool enough to touch. Rub the nuts between two kitchen towels. The skins will come off with the friction of the towels, leaving clean, toasted nuts (and blackened towels). Try to turn down any obsessive compulsive tendencies at this point: It’s normal for a small amount of skin to remain. Soaking then pealing: Follow the written steps the recipe of your choice has you follow and add an extra step. When the nuts have finished soaking instead of placing them in the blender right away. Put the nuts between two kitchen towels and peal the skin off by creating friction Be aware that when nuts are soaked their size changes because they bloat. This process expands the skin and allows you to clean it off pretty easily with out having to boil or toast them.

DELICIOUS ALMOND MILK SOAKING: 12 HOURS

ACTIVE: 30 MIN.

SERVES: 3 CUPS

unsweetened pure nut milk 1 cup of raw almonds 3 cups of water Pinch of Celtic sea salt

1. To soak the almonds, place the nuts in a glass or ceramic bowl or large glass jar, and cover with filtered water. Add 1 teaspoon Celtic sea salt and splash of fresh lemon juice or apple cider vinegar, cover the container with a breathable kitchen towel, and allow to soak at room temperature for 12 hours. 2. Drain, and discard the soaking liquid (do not use this to make the milk). Rinse the almonds several times to remove the anti-nutrients and enzyme inhibitors.

4. Must strain, place a nut milk bag or knee-high piece of sheer nylon hosiery over the opening of a glass bowl, jar or jug. Pour the milk into the bag, twisting the bag closed, and gently squeezing it to pass the liquid through. Empty the almond pulp aside. You can dehydrate this for use in smoothies or to make crusts. Or make this quick easy body scrub. 5. Rinse your blender container, and pour the strained milk back in. Add the vanilla, sweetener, and any flavorings, and blast again, until smooth and creamy.

3. Throw the rinsed almonds, water, and salt in your blender, and blast on 6. Store the milk in a sealed container high for 30 to 60 seconds, until the in the fridge. Activated almond milk nuts are completely pulverized. Use (made with soaked almonds) will whole milk to maximize nutrition. keep for 2 to 3 days in a very cold Or strain for a smoother, more comfridge. Unsoaked almond milk will mercial-style milk for use in recipes. keep for about 5 days.

natural flavor variations Chocolate milk: 2 tablespoons cacao powder, plus more to taste Cinnamon Milk: 1 teaspoon ground cinnamon, plus more to tasteâ&#x20AC;&#x2039; Strawberry Milk: 2 cups fresh strawberries, plus more to taste

CREAMY BRAZILIAN MILK SOAKING: 3 HOURS

ACTIVE: 10 MIN.

SERVES: 2.5 CUPS

unsweetened pure nut milk 1 cup of raw Brazil nuts 3 cups of filtered water Pinch of Celtic sea salt

1. To soak the Brazil nuts, place them in a glass or ceramic bowl or large glass jar, and cover with filtered water. Add 1 teaspoon Celtic sea salt and splash of fresh lemon juice or apple cider vinegar, cover the container with a breathable kitchen towel, and allow to soak at room temperature for 3 hours. 2. Drain, and discard the soaking liquid. Rinse the Brazil nuts several times to remove the anti-nutrients and enzyme inhibitors. 3. Throw the rinsed Brazil nuts, water, and salt in your blender, with any additions (if using), and blast on high for about 60 seconds, until smooth and creamy. 4. Store the milk in a sealed container in the fridge. Activated Brazil nut milk (made with soaked Brazil nuts) will keep for 2 to 3 days in a very cold fridge. Un-soaked Brazil nut milk will keep for about 5 days.

sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

vanilla spice milk half vanilla bean, seed scraped 1 teaspoon vanilla extract pinch ground cardamon pinch freshly ground nutmeg

NUTTY CASHEW MILK SOAKING: 2 HOURS

ACTIVE: 10 MIN.

SERVES: 3 CUPS

unsweetened pure nut milk 1 cup raw cashews 3 cups of filtered water Pinch of Celtic sea salt

1. Soak the cashews, place the nuts in a glass or ceramic bowl or large glass jar, and cover with filtered water. Add 1 teaspoon Celtic sea salt and splash of fresh lemon juice or apple cider vinegar, cover the container with a breathable kitchen towel, and allow to soak at room temperature for two hours. 2. Drain, and discard the soaking liquid (do not use this to make the milk). Rinse the cashews several times to remove the anti-nutrients and enzyme inhibitors. 3. Throw the rinsed cashews, water, and salt in your blender, with any additions (if using), and blast on high for about 60 seconds, until smooth and creamy. 4. Store the milk in a sealed container in the fridge. Activated cashew milk (made with soaked cashews) will keep for 2 to 3 days in a cold fridge.

sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons pure maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional) natural flavor variations Turmeric milk:.5 inches piece peeled and chopped fresh turmeric root or to tasteâ&#x20AC;&#x2039; Matcha milk:.5 inches piece peeled and chopped fresh turmeric root or to your taste preferences

PURE MACADAMIA MILK SOAKING: 2 HOURS

ACTIVE: 10 MIN.

SERVES: 3 CUPS

unsweetened pure nut milk 1 cup raw macadamias 3 cups of filtered water Pinch of Celtic sea salt

1. To soak the macadamias, place the nuts in a glass or ceramic bowl or large glass jar, and cover with filtered water. Add 1 teaspoon Celtic sea salt and splash of fresh lemon juice or apple cider vinegar, cover the container with a breathable kitchen towel, and allow to soak at room temperature for 2 hours. 2. Drain, and discard the soaking liquid (do not use this to make the milk). Rinse the macadamias several times to remove the antinutrients and enzyme inhibitors. 3. Throw the rinsed macadamias, water, and salt in your blender, with any additions (if using), and blast on high for about 60 seconds, until smooth and creamy. 4. Store the milk in a sealed container in the fridge. Activated macadamia milk) will keep for 2 to 3 days in a very cold fridge. Unsoaked milk will keep for about 5 days.

sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

blueberry flavor 1/2 cup strained nut milk 1/2 cup fresh blueberries 1 teaspoon coconut butter 1 teaspoon vanilla extract Blend all ingredients until smooth. Serve chilled

VELVETY PEANUT MILK SOAKING :8 HOURS

ACTIVE: 10 MIN.

SERVES: 3 CUPS

unsweetened pure nut milk 1 cup peanuts 4 cups filtered water, plus more for soaking

1. Measure peanuts into a container and cover with filtered water. Allow to soak overnight. This softens the nut and makes it easier to blend, leaving less particles of nut in the finished milk (plus you get some of the benefits of soaking nuts too!). 2. Drain nuts and place in a blender. Add 4 cups of filtered water and blend until smooth, approximately 1 minute. Store in the refrigerator and enjoy cold.

notes For two cups: 1/2 cup peanuts, two cups water . For one cup: 1/2 cup peanuts, 1 cup water

PEANUT & PUMPKIN SEED MILK SOAKING: 8 HOURS

ACTIVE: 20 MIN.

SERVES: 1 QUART

seed and nut milk mix 1 cup peanuts 1 cup pumpkin seed 4 cups filtered water, plus more for soaking 5-10 drops of vanilla stevia sweetener 1 tsp vanilla extract pinch of salt

sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

1. Soak 1 cup preferred nut/seed over night for 8 hours 2. In the morning rinse them well and place in blender. 3. Fill the blender with 4 cups purified water, or more if you want a thinner liquid like a consistency. 4. Strain with a colander or cheese cloth to remove â&#x20AC;&#x153;pasteâ&#x20AC;? 5. Use the peanut paste in curries to thicken or sauces.

Or try the left over pumpkin seed paste in homemade granola bars.

6. Add 1 tsp salt or more to taste, as well as sweeteners. There are different types of sweeteners that can be used. Its is up to your dietary needs. To ad flavor try adding some cinnamon, nutmeg and cloves.

notes Sweetener options include but not limited to piddet dates, maple syrup, and coconut sugar. When milk is done it is best if stored in the fridge for one week in a glass air tight container small or large.

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DELICIOUS PECAN SOAKING: 8 HOURS

ACTIVE: 10 MIN.

SERVES: 3 CUPS

sweetened pure nut milk 1 1/4 cups raw or roasted pecans (unsalted) 4 cups filtered or spring water 1/4 cup raw honey (can substitute maple syrup) 1/3 cup coconut milk 1 teaspoon ground cinnamon 1/4 teaspoon freshly grated nutmeg 1/2 teaspoon celtic sea salt (or Kosher salt) Additional honey or sugar for sweetening.

1. Combine the pecans, salt, and water in an air-tight container. Seal and leave to soak in the refrigerator for at least 8 hours or overnight. 2. Pour the soaked pecans and the water mixture into a blender (note that the water will have turned slightly golden from the nuts). Add the honey, coconut milk, cinnamon, and nutmeg. Process on high for two minutes or until the mixture is well combined and smooth. Sweeten to taste and store in the refrigerator. This will last one week refrigerated in an air-tight container. notes In order to get a smoother and liquid like drink, pour the pecan milk through a sieve lined with cloth.

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sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

natural flavor variations Chocolate milk: 2 tablespoons cacao powder, plus more to taste Cinnamon milk: 1 teaspoon ground cinnamon, plus more to tasteâ&#x20AC;&#x2039; Strawberry milk: 2 cups fresh strawberries, plus more to taste

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CRUSHED PISTACHIO MILK SOAKING: 6 HOURS

ACTIVE: 10 MIN.

SERVES: 3 CUPS

sweetened pure nut milk 1 cup raw shelled pistachios 4 cups water 1 tsp vanilla extract (or 1 vanilla bean) 1 T maple syrup

1. Soak shelled pistachios in water for 6 hours. Rinse and drain. 2. Place soaked pistachios in a blender with 4 cups of water. and blend until smooth. 3. Add in vanilla and maple syrup and blend until combined. 4. Pour contents of blender through a nut milk bag into a jug.

notes Be sure to use a high powered blender. This will not work with a food processor. A nut-milk bag is necessary for this recipe.

Store in refrigerator for several days. You will need to give it a good shake before using as water may separate. It is a great substiute for cows milk in cereal, baked goods or healty morning shakes.

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grain and seed

milk recipes // chapter 6 Whether you’re vegan, lactose-intolerant, or allergic to nuts, there are gallons of healthy reasons to make nut-free milk. Store bought milk can contain unhealthy ingredients.

Soy milk, buckwheat milk, and rice milk—along with a host of fancy new options, like millet milk and hemp milk—are easy to find in grocery stores these days. Even though store bought is more convenient there are many benefits of making your own homemade nut-free milks. There’s just no comparison between the rich, sweet taste of homemade milk and store-bought versions. In addition, making seed and grain milks at home allows you to modify and control flavor in accordance with your preferences. You can add vanilla, chai spices, cocoa, cinnamon, or even a dash of turmeric.

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Here are some reasons why homemade milks are much healthier and better for you than store bought. Texture: Homemade nut-free milk is usually a lot creamier and more decadent than what you’ll buy in the store, which means that it does a better job of approximating the richness of dairy. You also have the option to choose whether to strain homemade nut milk; the unstrained versions are reminiscent of crème fraiche or heavy cream, which is great for muesli, while the strained versions are perfect for smoothies, coffee, or drinking straight up.

Homemade milks that are not strained have the same richness as heavy cream or crème fraiche. Variety: The possibilities of homemade non-dairy milk are endless. Almost any kind of grain or seed can be “milked.” Each has a subtly different flavor. Different grains will work, too, including oats, rice, and quinoa. Making non-dairy milk at home means looking at your pantry and seeing what could be put to good use, and it means more diversity than what most health food stores. Soaking: For the most part, especially if you’re working with a less powerful blender, it helps to soak nuts and seeds ahead of time. There aren’t any hard and fast rules on how long to specificly soak your grains and seeds but there recomendations have worked for many in the past.

Most seeds (pumpkin, sunflower, sesame) require only 2 hours of soaking, but you don’t need to soak hemp seeds because of their soft and petite structure. Seeds that are small and less tough can be a great option for a quick batch of milk. As far as grain milks go, rolled oats require no soaking before you blend them. Neither do rice or quinoa, but these should be cooked before blending—especially if you’re not working with a high-speed blender. Warning: You should always drain the soak water and add fresh water before making your milk. Straining: Straining seed or grain milk ensures a super smooth, as-good-as-commercial texture. You can do this easily by pouring the milk through a double layer of cheesecloth or through a nut milk bag (they’re very cheap to purchase online, and they’re reusable, so they’ll last you a long time) and then squeezing the milk into a large bowl or wide-mouth mason jar.

For a more bodied and textured milk do not strain. Specifically milks made from buttery seeds. It’s an extra step, and if you don’t really need a super-smooth consistency, leave the freshly made milk unstrained. This works especially well with soft, buttery seeds, like hemp seeds and grains.

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SOAKING TIMES GRAINS, SEEDS AND SPROUTS Amaranth

8 hours

Brown Rice

12 hours

Buckwheat

7 hours

Cantaloupe Seed

8 hours

Coconut Shreds

2 hours

Flaxseed

8 hours

Hemp Seed

Do not soak

Millet

8 hours

Oats

6 hours

Pine Nuts

Do not soak

Poppy Seeds

Do not soak

Potato

Do not soak

Pumpkin Seeds

8 hours

Quinoa

2 hours

Sacha Inchi

8 hours

Soy Bean

8 hours

Sunflower seed

2 hours

Tiger Nut

4 hours

White Rice

9 hours

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10 9

Cheese Cloth Reusable Alternatives: As stated before The best way to make your homemade milk mimic the smoothness of store boght is to strain it. Cheesecloths are inexpensive but they do need to be purchased several times, which can be expensive. Conventional cheesecloths come apart and having to double or triple it feels odd. Plus, it isn’t easily washable or reusable. For the fear of cross-contact it is best to get rid of these and use other form of strainers. These are a few of our recomendations. Fine-Mesh Bags: These bags are often used for making almond milk or for holding grains when making beer. They are typically made of nylon, come in multiple sizes, and can be machine washed. They won’t stretch over time and are resistant to picking up stains or food odors. Flour Sack Cloths: Flour sack towels are thin cotton towels with a loose weave — the weave is tighter than cheesecloth but looser than average dish towels. Sometimes I find the weave to be a little too tight for straining, which makes everything take longer, but the result is some of the cleanest, grit- and pulp-free liquid ever. Men’s Large Handkerchiefs: Using men’s handkerchiefs instead of cheesecloth is cheap, easy to clean, and reusable. Just be sure you designate which handkerchiefs are for kitchen

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Use: Plant based milks are very versitile you can pour them into your bowl of cereal, blending it into a smoothie, or even bake with it, you can pretty much use nut and grain milks interchangeably. But for certain purposes, nut milks work better than grain milks. Nut milks are known to be very good for coffee but quinoa milks can be just as good too. Unstrained nut milks work great for lending creamy consistency and texture to soups, stews, and sauces. The thickness of unstrained oat, rice, or quinoa milk in muesli or soaked porridge (same goes for unstrained nut milk). Play around a little, and over time, youâ&#x20AC;&#x2122;ll develop a sense of how best to use your allergy safe creations.

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EARTHY AMARANTH MILK SOAKING: 6-8 HOURS

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened grain milk 1

/2 cup of raw amaranth

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Prepare either soaked amaranth or toasted amaranth (5 minutes at about 350°F). 2. You will have to rinse any soaked amaranth through a cheesecloth, since they are so tiny. 3. Blend together and strain the milk with the cheesecloth. 4. Serve chilled, room temp or warm. for a rich, Mexican treat add on instructions 5. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey or grade B maple syrup and pinch of fine ground sea salt.

make it fancy 6. Blend with 2 tsp sucanat, 1/4 tsp vanilla extract and a pinch of fine ground sea salt for a “caramel corn” treat. Use that same combo but with molasses instead of sucanat for “Cracker Jack” flavor. 7. Or serve blended with fresh lime juice, raw honey, a drop of vanilla and a pinch of cayenne. Or maple syrup, cocoa, 1/8 tsp cinnamon and a pinch of cayenne for a rich, Mexican treat.

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BUCKWHEAT MILK SOAKING: 8 HOURS

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened grain milk /2 cup of raw buckwheat hulled buckwheat groats sprouted or toasted 1

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Your options are raw, sprouted buckwheat or toasted for milk 2. Cooked buckwheat is not the best choise. The milk will turn out gooey, with a gel-like texture. 3. Toast buckwheat (7-10 minutes at 350°F). 4. Blend soaked or toasted buck-wheat together with water and strain through cheesecloth. 5. Serve chilled. add on instructions 6. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey or grade B maple syrup and pinch of fine ground sea salt.

make it fancy 7. Add cardamom, maple syrup and some ground cocoa. 8. Mixed berries blended in are also amazing—try blackberries. 9. Add a bit of fresh thyme and some lemon juice. 10. Seeten it with raw, wild-harvested honey to taste.

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RICH COCONUT MILK SOAKING: 1-2 HOURS

ACTIVE: 30 MIN.

SERVES: 4 CUPS

unsweetened drupe milk 2 cups unsweetened shredded organic coconut

1. Soak coconut in water for 1-2 hrs (do not discard water)

4 cups of water

2. In a vitamix, combine coconut and water, along with vanilla and fresh sweet dates

1 teaspoon vanilla extract

3. Process on high speed fora bout 60 seconds or until smooth 4. Strain liquid through a nut milk bag, discarding solids 5. Serve chilled

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sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

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LIGHT FLAXSEED MILK SOAKING: 8 HOURS

ACTIVE: 15 MIN.

SERVES: 6 CUPS

unsweetened seed milk 1

/4 cup raw whole flax seeds

6 cups of water 5 pitted dates 2 teaspoons of pure vanilla extract

Place flax seeds in the jug of your blender and add water. Blend on high for 1 minute until all seeds have been broken down. You want the pieces to be still visible as theyâ&#x20AC;&#x2122;ll be filtered out a bit easier.

2. Pull a nut milk bag or the leg of (unused) pantyhose over the top of the blender jug and slowly pour mixture into a large bowl. 3. Squeeze out all of the liquid being careful not to squeeze too hard. 4. Once all liquid has been extracted, strain it again by pouring the milk back into the blender jug and repeat. 5. Return milk back to the jug, add dates, vanilla and spices or supplements if using. Blend on high until dates are completely broken down, about 2 minutes. 6. Remove the froth at the top by passing through a fine sieve or skim from the top with a spoon.

7. Pour into an airtight jug. Will keep in the fridge for 3-5 days. Natural separation will occur, just shake it up before serving. notes Flavor boost: cinnamon, nutmeg, ginger, cloves, pumpkin spiceâ&#x20AC;Ś any spice you want!

Nutrition boost: add 6 servings of primal defense probiotic powder, bone meal powder or a fine protein powder like unflavored rice protein or egg protein.

Brown or golden f lax will work fine. I used brown, but have read that golden will give off a much milder and nutty flavor.

Feel free to use any date you have on hand or sweeten with honey, date syrup or rice syrup.

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CREAMY MILLET MILK SOAKING: 8-12 HOURS

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened grain milk /2 cup millet (sprouted, cooked or toasted) 1

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Blend together and strain through cheesecloth. Serve chilled, room temp or warm. add on instructions 2. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey or grade B maple syrup and pinch of fine ground sea salt. make it fancy 3. Raw wild-harvested honey, a pinch of cayenne and fresh lime juice and a pinch of fine ground sea salt is delish. You can also enjoy it with fresh lemon juice, honey, vanilla extract and a pinch of fine ground sea salt.

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sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

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HEMP SEED MILK SOAKING: NO SOAKING

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened seed milk 1

/2 cup raw hemp seed

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Donâ&#x20AC;&#x2122;t soak hemp seeds, just blend together and then drink. 2. Strain, although this is an optional step since they blend up nicely. 3. Serve chilled or room temp. 4. Store hemp seed in the fridge or freezer,

Note that hemp seeds are loaded with fragile essential fatty acids and can go rancid easily.

add on instructions 5. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey or grade B maple syrup and pinch of fine ground sea salt. make it fancy 6. Add cardamom and cocoa. Mixed berries blended in alone, or with cocoa and maple syrup are divine options as well.

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SUNFLOWER SEED MILK SOAKING: 4-6 HOURS

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened seed milk 1

/2 cup raw sunflower seeds

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Toast seeds for extra f lavor for about 7 minutes at 350Â°F). 2. Blend together soaked or toasted and strain through cheesecloth. 3. Serve chilled, room temp or warm. add on instructions 4. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey or grade B maple syrup and pinch of fine ground sea salt.

make it fancy 5. Add cardamom and cocoa. 6. Or orange zest, a bit of orange juice, honey and vanilla extract. 7. Mixed berries blended in are also amazing.

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VELVETY OATS MILK SOAKING: NO SOAKING

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened grain milk 1

/2 cup raw, gluten free oats

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Toast your oats for (7-10 minutes at 350Â°F) or use them raw 2. No soaking 3. Blend together raw or toasted and strain through cheesecloth (you may want to strain twice). 4. Serve chilled, room temp or warm. add on instructions 5. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey or grade B maple syrup and pinch of fine ground sea salt. make it fancy 6. 1/4 tsp cinnamon, 1/4 tsp vanilla extract, raw honey and rosewater to taste. Or 1/4 tsp cinnamon, pinch cayenne, raw honey, 1/4 tsp vanilla extract and 2 tsp cocoa.

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sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

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POPPY SEEDS MILK SOAKING: 4-5 HOURS

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened seeds milk 1

/3 cup raw, gluten free oats

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Soak and rinse soaked poppy seeds 2. Blend together and strain through cheesecloth double up on it since seeds are so small 3. Serve chilled, room temp or warm. add on instructions 4. 1/4 tsp vanilla extract, 2 tsp raw wild-harvested honey 5. Grade B maple syrup and pinch of fine ground sea salt. make it fancy 6. Add cardamom and cocoa. 7. Orange zest, a bit of orange juice, honey and vanilla extract. 8. Mixed berries blended are also a great flavor to add

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sweetener option 1 teaspoon natural vanilla extract 3 to 6 pitted dates 2 to 3 tablespoons maple syrup 1 tablespoon coconut oil or almond butter (optional) 1 tablespoon sunflower lecithin (optional)

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QUINOA MILK SOAKING: 8-12 HOURS

ACTIVE: 30 MIN.

SERVES: 2 CUPS

unsweetened grain milk /2 cup quinoa (sprouted, cooked or toasted) 1

2 cups pured water (use coconut water for extra sweetness and electrolytes)

1. Ideally, you will soak and either sprout, or cook quinoa to prep

make it fancy 5. Add about 2 tablespoons of cacao powder, plus more to taste.

2. You can also toast it (7 minutes at 350Â°F).

6. Add a 1 tablespoon of ground cinnamon, plus more to taste

3. Blend together and strain through cheesecloth for less pulp.

7. For a more fruity flavor add 2 cups of fresh strawberries.

4. Serve chilled, room temp or warm.

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appendix

resources Places to find ingredients, learn more about food allergies and sources that will help you further with your dairy-free lifestyle.

Being able to stay healthy takes much effort that includes research, education, word of mouth and a support system. Deact is devoted to making life easier for families with food allergies and specific dietary needs. We help these families with the creation of cookbooks, allergyfree meal plans and spreading the word on food allergies through educational campaigns. We wouldnâ&#x20AC;&#x2122;t be able to do all of this if it werenâ&#x20AC;&#x2122;t for the support and guidance of non-profit organizations, families like you and the support of the food allergy community. Our way to share their knowledge and tips to make your life easier is by providing a list of resources that we know could help you on everyday tasks. We hope it is a helpful list.

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134

ORGANIZATIONS

INFORMATIONAL RESOURCES

NON-PROFITE AND MEDICAL

BLOGS, APP, AND WEBSITES

aaaai American Academy of Allergy Asthma & Illunology — aaaai.org

david katzmd An expert in nutrition davidkatzmd.com

aafa The astma and allergy foundation of America — aafa.org

faact Food Allergy & Anaphylaxis Connection Team — foodallergyawareness.org

alaa American Latex Allergy Association — latexallergyresources.org allergic child Empowering communities manage food allergies — allergicchild.com allergy care Allergy and Asthma Associates on Nortern California — allergycare.com apfed American partnership for eosinophilic disorders — apfed.org cooking science guy Author of America’s Test Kitchen cookingsciencedairyfree.com

fare Food Allergy Research and Education — foodallergy.org kfa kids with Food Allergies, adivision of AAFA — kidswithfoodallergies.org national jewish health Medical research and treatment — nationaljewish.org wao A World Federation of Allergy, Asthma and Clinical Immunology Societies — worldallergy.org

allergic child Informational site for parents with children with multiple food allergies. — allergicchild.com allergy eats An online and mobile guide to allergy-friendly restaurants. — allergyeats.com allergy home An online resource for awareness — allergyhome.org allergy kids Allergy awareness products, posts on food politics blog and food allergy research. — allergicchild.com allergy moms News portal exclusively for food allergies. — allergymoms.com around me Mobile application that helps find restaurants, pharmacies, and hospitals — aroundmeapp.com

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asthma allergies children A parent’s web guide. — asthmaallergieschildren.com avoiding milk protein This information portal for anyone with milk allergies. — avoidingmilkprotein.com bittersweet Vegan recipes focused on baking. — bittersweetblog.com chocolate covered vegan Offers ideas and quick recipes. — nomeatathlete.com content checked usa Grocery mobile application. — contentchecked.com cooking allergy free Recipe database and a discussion forum for those living with food allergies. — cookingallergyfree.com diet, dessert, and dogs Dairy and wheat free recipes. — dietdessertndogs.wordpress.com

food matters An editorial specifically for those who life with food allergies. — foodmatters.com got no milk This lactose intolerant blogger shares dairy-free recipes every week. — gotmilk.wordpress.com milk free pantry Informational website — milkfreepantry.com must follow recipes Blog on egg-free, dairy-free healthy recipes for the whole family to enjoy. — mustfollowrecipes.blogpost.com niaid The national institute of allergy and infectious disease. — niaid.hih.gov.com no whey, mama Stories, tips and kid friendly recipes. — nowheymama.com

non-dairy queen Dairy-free posts and recipes. — thenondairyqueen.com oh she glows Informational website — ohsheglows.com planet lactose News and tips on all things milk. — planetlactose.blogpost.com steve carper’s lactose Extensive resource for anyone living a dairy-free lifestyle. — stevecarper.com test for allergy Online allergy test to assess if your child may be suffering from an allergy. — testforallery.com the milk documentary A documentary on the dairy industry. — milkdocumentary.com the parve baker Dairy-free baking recipes. — theparvebaker.com

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METRIC CONVERSIONS

liquid / dry measures

measurement equivalents

AND EQUIVALENTS

u.s. metric

/4 teaspoon

1.25 milliliters

1 tablespoon

3 teaspoons

/2 teaspoon

2.5 milliliters

/8 cup

tablespoons

1 teaspoon

5 milliliters

/4 cup

tablespoons

1 tablespoon

15 milliliters

/3 cup

tbsp. + 1 tsp

/2 cup

tablespoons

fluid ounce

milliliters

/4 cup

60 milliliters

1 cup

16 tablespoons

/3 cup

80 milliliters

1 gallon

4 quarts

/2 cup

120 milliliters

1 quart

2 pints

/3 cups

160 milliliters

1 pint

2 cups

/4 cup

180 milliliters

1 cup (8 fl. oz.)

240 milliliters

1 pint (2 cups)

480 milliliters

u.s. metric

1 quart (4 cups)

960 milliliters

/8 inch

milliliters

1 ounce (weight) 22 grams

/4 inch

milliliters

4 ounces

114 grams

/2 inch

12 milliliters

8 ounces

227 grams

1 inch

2.5 centimeters

16 ounces

454 grams

2 foot

length

centimeters

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ALLERGY FRIENDLY BRANDS, STORES, AND PRODUCTS

amazon.com Great place to find various ingredients. — amazong.com authentic foods Flours, starches, gums — authenticfoods.com blue diamond aAlmond processing company that offers multiple almond products. — bluediamond.com bob’s red mill Flours, starches, and while grains, maynot be suitable for those with soy or tree nut allergies. — bobsredmill.com califia farms Healthier, plant-based food prodcuts. — califiafarms.com cheeze hound Offers lactose-free non-dairy vegan oarganic nut cheeze and pate. — cheezehound.com

coconut bliss Dairy-free, gluten-free, and soy-free icecream plus icecream sandwiches. — coconutbliss.com

eden foods Offerse vegetable, seed and nut, whole grains, beans, and soy food products — edenfoods.com

daiya foods Offers products that are free of the seven major food allergens. — daiyafoods.com

enjoy life Multiple top eight free products. — enjoylifefoods.com

dfmavens Produces the high quality dairy-free frozen desserts. — dfmavens.com

follow your heart Offers gourmet non-dairy products, such as cream cheese. — followyourheart.com

divvies bakery Chocolate goods it may not be suitable for thoe with alelrgies to soy. — divvies.com

fomui icecream Ice cream is made from scratch with real, plant-based ingredients. — fomuicecream.com

dream plant based Almond, cashew, coconut, rice, and soy products. — dreamplantbased.com

go veggie foods Offers vegan cheese. — goveggiefoods.com

earth balance Shortening and spreads. — earthbalancenatural.com

king author flour Flours, starches, and gums. — kingarthurflour.com

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living harvest Hemp milk and hemp products. — livingharvest.com nu life’s market sorghum flour — nulimarket.com nutiva Coconut oil, hemp seeds and chia seeds. — nutiva.com pacific foods Offers kosher, dairy-free, vegan, soy-free, low sodium, gluten-free, yeast-free and wheat-free products. — pacificfoods.com pearl soy milk Various soy products. — pearlsoymilk.com ripple foods Dairy-free milks made of pea and plant based ingredients. — ripplefoods.com

riverdel cheese Widest variety of artisanal vegan cheeses, milk, bread, and desserts. — riverdelcheese.com

talenti gelato Offers gluten-free, dairy-free, kosher, and vegetarian gelatos. — talentigelato.com

silk Offers various soy products — silk.com so delicious dairy free Offers coconut milk and coconut milk products — sodeliciousdairyfree.com

tofutti Makes a wide variety of other dairy-free soy based products. — tofutti.com

spectrum organics

v topia cheese Organic, handcrafted cashew cheese. — vtopiancheeses.com

Coconut oil, palm fruit oil, other oils and flax seeds. — Spectrumorganics.com

van leeuwen artisan ice cream Offers vegan, and gluten free ice cream. — vanleeuwenicecream.com

steves ice cream Offers dairy-free icecream. — stevesicecream.com

vromage Is the first vegan cheese shop in Southern California. Freshly made dairy-free cheese every day. — vromage.com

sweet ritual Vegan icecream shop in Texas. — sweetritual.com

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glossary

key words Communication is a key tool when living a dairy-free life style. Having a handy glossary or memorizing certain words can make life much easier while reading food labels.

The federal Food Allergen Labeling and Consumer Protection Act (FALCPA) requires that all packaged food products sold in the U.S. that contain milk as an ingredient must list the word â&#x20AC;&#x153;Milkâ&#x20AC;? on the label. Read all product labels carefully before purchasing and/or consuming any item. Ingredients in packaged food products may change without warning, so check ingredient statements carefully every time you shop. If you have questions, call the manufacturer.

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AVOID FOODS THAT CONTAIN MILK BE ON THE LOOK OUT FOR THESE INGREDIENTS

A acidophilus milk Regular milk enriched with acidophilus, a strain of healthy bacteria allergy A condition in which the immune system of the body reacts abnormally to a foreign substance. almond (chocolate) The oval nutlike seed (kernel) of the almond tree, growing in a woody shell, widely used as food. artificial butter flavor Flavoring may contain diacetyl, acetylpropionyl, or acetoin, three natural compounds in butter that contribute to its characteristic flavor. avoidance The action of keeping away from or not doing something.

B bacterial cultures The fermentation process increases the shelf-life of the product, while enhancing the taste and improving the digestibility of milk.

C calcium lactate A white crystalline salt made by the action of lactic acid on calcium carbonate; used in foods.

baked goods Include breads, cookies, cakes, and tarts. Usually contain dairy products.

calcium stearoyl lactylate FDA approved food additive used to improve the mix tolerance and volume of processed foods.

buttermilk Buttermilk was the liquid left behind after churning butter out of cream.

caramel candies Toffee, or in the US â&#x20AC;&#x153;caramel candyâ&#x20AC;?, is a soft, dense, chewy candy and milk.

buttermilk blend Made from sweet cream, churned buttermilk, which is the by-product of butter making.

casein the main protein present in milk and (in coagulated form) in cheese.

buttermilk solids A blend of all dairy products to provide a cost-effective alternative to buttermilk powder.

casein hydrolysate A preparation made from the milk protein casein, which is hydrolyzed to break it down into its constituent amino acids.

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caseinates Calcium caseinate is a protein produced from casein in skim and sometimes 1% milk.

cream of tartar A white, crystalline, acidic compound obtained as a byproduct of wine fermentation and used in baking powder.

cheese A food made from the pressed curds of milk.

culture The cultivation of bacteria, tissue cells, etc., in an artificial medium containing nutrients.

condensed milk Canned milk that has been thickened by evaporation and sweetened. cottage cheese Soft, lumpy white cheese made from the curds of slightly soured milk. cream The thick white or pale yellow fatty liquid that rises to the top when milk is left to stand and that can be eaten as an accompaniment to desserts or used as a cooking ingredient.

culture milk Fermented milk products, also known as cultured dairy foods, cultured dairy products, or cultured milk products, are dairy foods that arefermented.

D dairy allergy Food allergy or hypersensitivity refers to an abnormal immunologic reaction in which the bodyâ&#x20AC;&#x2122;s immune system produces an allergic antibody, called immunoglobulin E (IgE) antibody, to usually harmless foods. derivative Something that is based on another source (dairy). diacetyl It is a yellow/green liquid with an intensely buttery f lavor.

curd A soft, white substance formed when milk sours, used as the basis for cheese.

dogs (hot dogs) Milk is sometimes found in deli meats and processed food.

custard A dessert or sweet sauce made with milk, eggs, and sugar.

dried milk Is a manufactured dairy product made by evaporating milk to dryness.

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E evaporated milk A processed form of milk that has had some of the liquid removed by evaporation. fat-free milk Skimmed milk, or skim milk, is made when all the cream (also called milkfat) is removed from whole milk. fully cream milk powder Whole milk powder is evaporated full cream milk as it is. Skimmed milk powder is made by evaporating milk that has had the cream skimmed off.

G ghee Clarified butter made from the milk of a buffalo or cow, used in Asian dishes.

g oat’s milk

The milk of cows, goats, or other type of animals, used as food by humans.

H half-and-half Is a simple blend of equal parts whole milk and light cream. L lactalbumin Lactalbumin, also known as “whey protein”, is the albumin contained in milk and obtained from whey. Lactalbumin is found in the milk of many mammals. There are alpha and beta lactalbumins; both are contained in milk. lactalbumin phosphate Lactalbumin, also known as “whey protein”, is the albumin contained in milk and obtained from whey. Lactalbumin is found in the milk of many mammals. lactic acid A colorless syrupy organic acid formed in sour milk and produced in the muscle tissues during strenuous exercise.

lactic acid starter The sugars used to create this lactic acid can be derived from beets or dextrose. The lactic acid starter culture is not derived from wheat or dairy and do not contain any milk or milk protein. lactoferrin A protein present in milk and other secretions, with bactericidal and ironbinding properties. lactose Lactose is a sugar that is a normal part of milk products. Some people do not break down lactose well. Enzymes breaks lactose down in the body.

lactose free

Foods that have no lactose.

lactulose A synthetic sugar with laxative properties. It is a disaccharide consisting of glucose and fructose units.

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lactoferrin A protein present in milk and other secretions, with bactericidal and ironbinding properties.

milk An opaque white fluid rich in fat and protein, secreted by female mammals for the nourishment of their young.

low fat milk Milk from which some of the cream has been removed

milk powder Powdered milk or dried milk is a manufactured dairy product made by evaporating milk to dryness.

luncheon meat Meat sold in slices for sandwiches; cold cuts. Deli meat slicers are frequently used for both meat and cheese products. M malted milk A drink combining milk, a malt, and ice cream or flavoring. margarine A butterlike product made of refined vegetable oils, sometimes blended with animal fats, and emulsified, usually with water or milk.

milk protein

N nisin An antibiotic substance that is a mixture of related polypeptides and is used as a food preservative. nondairy products A regulatory definition does exist for the term, non-dairy. It allows the presence of the milk protein, casein, in such products.

Milk protein concentrate (MPC) is any type of concentrated milk product that contains 40â&#x20AC;&#x201C;90% milk protein.

nonfat Containing no fat; with all fat solids removed.

milk protein hydrolysate Dairy protein is broken into two major categories: milk protein and whey protein.

nonfat milk Skimmed milk, or skim milk, is made when all the cream is removed from regular whole milk.

milk solid pastes A nutrient f luid produced by the mammary gland of many animals for nourishment of young mammals. The constituents of milk remaining after the removal of water

nonfat milk solids The serum solids or milk solids-not fat (MSNF) contain the lactose, caseins, whey proteins, and minerals of the product.

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nougat A candy made from sugar or honey, nuts, diary and egg white. O oleoresin A natural or artificial mixture of essential oils and a resin. (balsam.) P pasteurized milk Pasteurization is a process that kills harmful bacteria by heating milk to a specific temperature for a set period of time. phosphate Calcium phosphate is the name given to a family of materials and minerals containing calcium ions together with inorganic phosphate anions. Some so-called calcium phosphates contain oxide and hydroxide as well. They are white solids of nutritious value.

powdered milk Powdered milk or dried milk is a manufactured dairy product made by evaporating milk to dryness. One purpose of drying milk is to preserve it; milk powder has a far longer shelf life than liquid milk and does not need to be refrigerated, due to its low moisture content. pudding A sweet or savory steamed dish made with f lour and dairy. R recaldent CPP-ACP is derived from casein, a protein found in milk, and is generally recognized as safe. rennet casein The skim milk may be acidified to produce acid casein or treated with an enzyme, resulting in the so-called rennet casein.

S sheepâ&#x20AC;&#x2122;s milk Sheepâ&#x20AC;&#x2122;s milk (or ewesâ&#x20AC;&#x2122; milk) is the milk of domestic sheep. It is commonly used to make cultured dairy products. skim milk Milk from which all of the cream part has been removed. skim milk powder Both are obtained by removing water from pasteurized skim milk. Both contain 5% or less moisture and 1.5% or less milkfat The difference is that skimmed milk powder has a minimum milk protein content of 34%. sodium lactate Sodium lactate is the sodium salt of lactic acid, and has a mild saline taste. sodium stearoyl lactylate It is a versatile, FDA approved food additive used to improve the mix tolerance and volume of processed foods.

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sour cream Cream that has been deliberately fermented by the addition of certain bacteria. sour cream solids Sour cream solids is the dried form of sour cream used in coating chip. sour milk Soured milk is a food product produced by the acidification of milk. Acidification, which gives the milk a tart taste, is achieved either through the addition of an acid, such as lemon juice or vinegar.

s our milk solids

When things curdle, they turn from liquid gradually to solid, forming various clumps along the way. When a liquid curdles, it forms curds, or lumpy solid masses. In some cases this is deliberate, as when you make cheese or tofu.

sweet cream buttermilk powder Buttermilk powder is made by combing churned buttermilk with whey or skim milk and drying it at a low temperature until it has a powdery consistency. sweetened condensed Cowâ&#x20AC;&#x2122;s milk with sugar added, reduced by evaporation to a thick consistency. tagatose Tagatose is a functional sweetener. It is a naturally occurring monosaccharide, specifically a hexose. It is often found in dairy products. W whey The watery part of milk that remains after the formation of curds. whey protein hydrolysate Whey protein concentrate contains some fat and lactose, while whey protein isolate.

whole milk Whole milk - milk from which no constituent (such as fat) has been removed. Y yogurt A semisolid sourish food prepared from milk fermented by added bacteria, often sweetened and flavored.

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citation

food allergy community All of the information presented in this book derived from families with food allergies, nonprofit organizations, blogs, dietitians, and doctors.

This last sections of the book sites all of the sources where the collected information comes from. It is an incredible list of very knowledgeable supporters. These sources werenâ&#x20AC;&#x2122;t just found on online, but they were discovered through conversations, personal experience, and the incredible opportunity to meet with some community food allergy leaders in the Bay area. Please, look through the list and connect with this welcoming community.

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CHAPTER 1 “Types of Allergies Food Allergy.” Overview. (ACAAI ) American College of Allergy, Arthma & Immunology. 2014. Web. May. 2016 “Milk Allergy.” Allergens. (FARE )Food Allergy Research and Education. n.d. Web. May . 2016 “Epinephrine in children with food-related anaphylaxis.” Archives: Medical Journal Reviews. World Allergy Organization. May 2010. Web. Aug. . 2016

“Lactose Intolerance.” Diseases and Conditions. Mayo Clinic. Oct. 10, 2014. Web. May 2016 “Immediate Hypersensitivity Reactions.” Allergy and Immunology. Medscape. Feb 09, 2015. Web. Sep. 2016 Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Book/Print

“Milk Allergy.” Allergens. (FARE )Food Allergy Research and Education. n.d. Web. May 2016

“Vegetarian diets for children.” Introductions. Up To Nov 03, 2015. Web. Aug. 2016

“What’s the difference between a food intolerance and food allergy?.” Diseases and Conditions. Mayo Clinic. Oct. 10, 2014. Web. Sep. 2016

“Health Concerns about Dairy Products.” Bone Health. Physicians Committee for Responsible edicine. n.d. Web. Sep. 2016

“Lactose Intolerance.”Digestive Diseases. National Isntitute of Diabetes and Digestive and Kidney Diseases. June 2014. Web. Sep. 2016

“Milk Intolerance Spectrum.” Emeritus Consultant Physician & Allergist from Derby. Foods Matter. 2003. Web. May 2016

“Types of Allergies Food Allergy.” Overview. (ACAAI ) American College of Allergy, Arthma & Immunology. 2014. Web. May 2016

“Types of Food Allergy Milk & Dairy Allergy.” Overview. American College of Alery, Asthma and Immunology. n.d. Web. Aug. 2016

“There Are Different Types of Allergic Reactions to Foods” Two Categories of Food Allergies. Kids with Food Allergies. Dec, 2014. Web. Sep. 2016

“Milk Allergy.” Allergens. (FARE )Food Allergy Research and Education. n.d. Web. May 2016

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CHAPTER 2 “What Exactly is a Milk Allergy?” Milk allergies: mild to life-threatening. Go Dairy Free. n.d. Web. Aug. 2016 “Allergy and infant feeding guidelines” Infant feeding guidelines. The Jounal of allergy and Clinical. Jan. 2017 Web. May 2016 “What are the alternatives to drinking dairy milk? ” Knowledge center Nutrition / Diet. Medical News Today. Sep. 2015 Web. Sep. 2016 “Food Labels.” Allergens. (FARE) Food Allergy Research and Education. n.d. Web. Jan. 2016 “Kosher Labeling and Milk or Dairy Allergy.” Living with food allergies. Kids with food allergies. n.d. Web. May 2016 “Kosher Labeling and Food Allergies.” Uncategorized. (FARE) Food Allergy Research and Education. n.d. Web. Sep. 2016 “Hidden Dairy: Foods, Medication, and Beyond.” Dairy Ingredient Lists. Go Dairy Free. n.d. Web. Jan. 2016 “Got Milk? 17 Products with Hidden Dairy Ingredients.” Food allergy blog. Nutricia Neocate. n.d. Web. Sep. 2016 “Foods that Contain Hidden Dairy Products” Dairy Free Basics. The Spruce. n.d. Web. Jan. 2016

“Avoiding Cross-Contact.” Managing Allergies. (FARE ) Food Allergy Research and Education. n.d. Web. Sep. 2016 Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Book/Print “Your Food Allergy Field Guide.” Managing Allergies. (FARE ) Food Allergy Research and Education. n.d. Web. Sep. 2016 “Food allergy: practical approach on education and accidental exposure prevention.” Review. Aur Ann Allergy Clinic Immunol. n.d. Web. May 2016 “Food Safety: W hat you should know.” World Hea lth Organization 2015. World Health Organization. April 2015. Web. Jan. 2016 “Make Your Kitchen Allergy~Friendly.” Sun Butter Blog. Sun Butter. Sep. 2018. Web. May 2016 “Kitchen Basics Allergen Statement.” Kitchen Basics Allergen Statement/Milk. McCormick Gourmet. n.d. Web. Jan. 2016 “First and foremost: Avoid your allergens..” Do you know when to use EpiPen® Auto-Injector? Epipen. n.d. Web. May 2016

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“How To Store Nuts” Frugal Living. The Balance .n.d. Web. “Food Allergy Safety Products.” Food Allergy Safety Products. Webstaurant Store. March 2014. Web. Sep. 2016 Aug. 2016 “Creating a Food Allergy Safety Zone at Home.” Managing Allergies. (FARE )Food Allergy Research and Education. n.d. Web. Sep. 2016 “Allergy safe home.” Allergen Products. TriMark .n.d. Web. Sep. 2016 “How Do I Store That? Nuts.” It’s Nut Season!. Preparedness Mama .n.d. Web. Sep. 2016

“Top Tips for Kitchen Pantry Organization.” Pantry. The Better Homes and Garden .n.d. Web. Aug. 2016 “15 quick and easy ways to organize your kitchen pantry.” Health and home. Woman’s Day .n.d. Web. Aug. 2016 “How to store nuts and seeds.” Pantry. Food52 .n.d. Web. Aug. 2016

“How Do I Store That? Nuts.” It’s Nut Season!. Preparedness Mama .n.d. Web. Sep. 2016

“Eat Well, Spend Less: How to Store Pantry Food for Maximum Shelf Life.” Organization and productivity. Simple Bites .n.d. Web. Sep. 2016

“Awww NUTS! A Guide to Nuts and Their Long-Term Storage Benefits.” Dehydrating. Mom with Prep .n.d. Web. Sep. 2016

“How to store nuts and seeds.” Pantry. Food52 .n.d. Web. Sep. 2016

“Long-term Storage of Nuts and Seeds.” Food storage strategy. “30 Glass Jars for Storing Pantry Essentials.” Pantry Essentials.Kitchn .n.d. Web. Aug. 2016 Nut Prep for Freshness .n.d. Web. Sep. 2016 “The 9 Best Nuts And Seeds For Long-Term Food Storage.” Off “How to Keep Your Pantry Freshly Stocked .” Kitchen organization. Martha Stewart .n.d. Web. Aug. . 2016 the grid foods. Off the gird news bettwe ideas for off the grid living .n.d. Web. Aug. 2016 “Proper Storage Temperatures for USDA Commodities.” Nutrition Services Division Management Bulletin. Cali“How long do nuts last?” The shelf life of nuts. Eat byt date fornia department of educationt .n.d. Web. Aug. 2016 .n.d. Web. Sep. 2016

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CHAPTER 3 “Proper Storage Temperatures for USDA Commodities.” Nutrition Services Division Management Bulletin. California department of education .n.d. Web. Sep. 2016

“Dairy Substitutes.” Discover substitutes for your favorite dairy products. Eating with food allergies. April 2017. Web. Jan. 2016

“How to Substitute Butter.” Dairy Substitutes. Go Dairy Free. July 2012. Web. Dec. 2016

“8 Non-Dairy Alternatives You Can Drink Instead Of Almond Milk.” Lifestyle. The Huffington Post. May 2015. Web. Dec. 2016

“How to Substitute Cream.” Dairy Substitutes. Go Dairy Free. July 2012. Web. Sep. 2016 “How to Substitute Milk.” Dairy Substitutes. Go Dairy Free. July 2012. Web. Dec. 2016 Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Book/Print “How to Substitute Condensed Milk).” Dairy Substitutes. Go Dairy Free. July 2012. Web. Dec. 2016 “Buttermilk, Evaporated, Sweetened, Powdered.” Dairy Substitutes. Go Dairy Free. July 2012. Web. Sep. 2016 “How to Substitute Yogurt.” Dairy Substitutes. Go Dairy Free. July 2012. Web. Jan. 2016 “Dairy Alternatives: Lactose & Dairy-Free.” Living. Peta April 2011. Web. Jan. 2016

“Make Your Own Almond Milk—Just Avoid These six Common Mistakes.” Common Mistakes. Bon Appetit. Jan 2016. Web. Dec. 2016 “W hich Nut Milk is Best? The MR Taste Test.” For when you’re ready to ditch soy. Man Repeller. Dec. 2016. Web. Dec. 2016 “The six best alternative grains.” Health. Global Healing Center Live Healthy. Dec. 2014. Web. Dec. 2016 “Nuts, cashew nuts, raw nutrition facts and calories.” Health. Nutritional Data. n.d. Web. Dec. 2016 “Nutritional Facts.” Nuts and Legumes. Fat Secret. n.d. Web. Dec. 2016 “Macadamia Nuts Taste Great And Keep You Heart Healthy.” Nuts, Diet, and cholesterol .Natural News the world’s top news source on natural health. 2008. Web. Dec. 2016

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“Pecan.” Plant and nut. Encyclopaedia Britannica. n.d. Web. Dec. 2016 “Cashew nut nutritional facts.” Nuts and seeds. Nutrition and you. n.d. Web. Dec. 2016 “Walnut.” Description. Plant village. n.d. Web. Dec. 2016 “Pistachios.” Description. Plant village. n.d. Web. Dec. 2016 “Pine Nuts.” Nuts and seeds. Nutrition and you. 2015. Web. Dec. 2016 “Peanut.” Description. Plant village. n.d. Web. Dec. 2016 “Macadamia Nuts Taste Great And Keep You Heart Healthy.” Nuts, Diet, and cholesterol .Natural News the world’s top news source on natural health. 2008. Web. Dec. 2016

“13 Health Benefits of the Superfood Amaranth.” Health hub. Health hub by sun warrior. March. 2015. Web. Dec. 2016 “Benefits Of Amaranth: 14 Reasons To Get Into This Grain.” Healthy Living. The Huffington Post Canada. March. 2015. Web. Dec. 2016 “What’s New and Beneficial About Cantaloupe.” Cantaloupe. the world’s healthiest foods. n.d. Web. Dec. 2016 “Brown vs White Rice – Which Is Better For Your Health?.” Nutrition. Authority Nutrition An Evidence-based Approach. n.d. Web. Dec. 2016 “Top 10 Health Benefits of Brown Rice.” Nutrition. Veg Kitchen. Sep. 2014. Web. Dec. 2016 “Health Benefits of Buckwheat.” Healthy Family. Care Two. Jan. 2013. Web. Dec. 2016

“Hazelnut.” Flavor of the month. Scienceandfood.n.d. Web. Dec. 2016

“The Difference Between Raw and Toasted Buckwheat.” Health. Penniless Parenting. Jan. 2014. Web. Dec. 2016

“Brazil Nuts.” Go beyond kitchen skills. Smartkitchen n.d. Web. Dec. 2016

“20 Coconut Oil Benefits & Side Effects ” Health. Dr. Axe Food is Medicine. n.d. Web. Dec. 2016

“Characteristics of California Almonds.” Almond Board of California Department of Agriculture. 2012. Web. Dec. 2016

“Soybeans 101: Nutrition Facts and Health Effects” Nutritional Foods. Authority Nutrition An Evidencebased Approach. n.d. Web. Dec. 2016

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“Health Benefits of Sunflower Seeds.” Grains. Global Healing Center living healthy. Aug. 2013. Web. Dec. 2016 “Quinoa: Health Benefits, Nutritional Profile.” Knowledge Center. Medical News Today . Jan. 2016. Web. Dec. 2016 “Pumpkin Seeds: Health Benefits, Nutritional Information.” Knowledge Center. Medical News Today . Jan. 2016. Web. Dec. 2016 “Potatoes.”About Potatoes. The World’s Healthiest foods. n.d. Web. Dec. 2016 “What Are the Benefits of Poppy Seeds?.”Nuts and Seeds. SF GATE. n.d. Web. Dec. 2016 “The Benefits of Flaxseed.” Diet and weight mangement. Webmed. n.d. Web. Dec. 2016 “6 Evidence-Based Health Benefits of Hemp Seeds.” health topics. Authority Nutrition an Evidence-based Approach . n.d. Web. Dec. 2016 “Amazing Benefits Of Millet.” cereal. Organic Facts . n.d. Web. Dec. 2016 “Oats: Health Benefits, Facts, Research.” Knowledge Center. Medical News Today . Jan. 2016. Web. Dec. 2016

“Pine Nut Benefits: 5 Ways This Nutritious Seed Can Rejuvenate Your Body.” Health Articles. Mercola Take Control of Your Health . Jan. 2015. Web. Dec. 2016 Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Print Cheney, Dina. The New Milks: 100-Plus Dairy-Free Recipes for Making and Cooking with Soy, Nut, Seed, Grain, and Coconut Milks.New York. Atria, 2016. Print Keon, Joseph. Whitewash. Gabriola Iskand. New Society Publishers, 2010. Print Martin, Colette. The allergy-free Pantry. New York, 2014. print

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CHAPTER 4 “Proper Storage Temperatures for USDA Commodities.” Nutrition Services Division Management Bulletin. California department of education .n.d. Web. Sep. 2016 Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Print Cheney, Dina. The New Milks: 100-Plus Dairy-Free Recipes for Making and Cooking with Soy, Nut, Seed, Grain, and Coconut Milks.New York. Atria, 2016. Print Keon, Joseph. Whitewash. Gabriola Iskand. New Society Publishers, 2010. Print “What’s the best dairy-free milk?. ” Nutritious Tips. Make the wolves the reckless fun, healthy lifestyle co. n.d. Web. June. 2016 “Nuts and health. ” What are nuts?. Nutrition Australia. n.d. Web. June. 2016 “Seeds and Grains in the Dairy Aisle. ” American Diet. Today’s Dietitian the magazine for nutrition professionals. Oct. 2015 Web. June. 2016 “The best and worst milks and milk alternatives ” Shopping Guide. Eat this not that. n.d. Web. June. 2016

CHAPTER 5 Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Print Cheney, Dina. The New Milks: 100-Plus Dairy-Free Recipes for Making and Cooking with Soy, Nut, Seed, Grain, and Coconut Milks.New York. Atria, 2016. Print Keon, Joseph. Whitewash. Gabriola Iskand. New Society Publishers, 2010. Print Amsterdam, Elana. “Almond Milk. ” Plant Based Milks. Elana’s Pantry. Sept. 2007. Web. July. 2016 Masters, Tess. “Raw Cultured Almond milk.” Recipes. The Blender Girl. n.d. Web. July. 2016 “Homemade almond milk.” May Recipes. Nutmeg Nanny. May 2013. Web. July. 2016 Ruseell,Tracy “Pumpkin Seed Milk. ” Recipes.Incredible Smoothies. n.d. Web. July. 2016 Stobo, Diana. “Maple Pecan Milk. ” Vibrance and Beauty. Eating for Health. n.d. Web. July. 2016 Stobo, Diana. “Creamy Raw, Vegan Brazil Nut Milk. ” Vegan Recipes. The Full helping. n.d. Feb 2013. July. 2016

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CHAPTER 6 Masters, Tess. “Brazil Nut milk.” Recipes. The Blender Girl. n.d. Web. July. 2016 Amsterdam, Elana. “Cashew Milk. ” Plant Based Milks. Elana’s Pantry. May. 2008. Web. July. 2016 Masters, Tess. “Hazelnut Milk.” Recipes. The Blender Girl. n.d. Web. July. 2016 Masters, Tess. “Macadamia Milk.” Recipes. The Blender Girl. n.d. Web. July. 2016 “How To Make Peanut Milk.” How To Plan Based Milks. The almond eater. n.d. Web. July. 2016 “Non Dairy Milks .” Diary-free Blog. Straight up Food Healthy Eating You can Live with. Sept. 2012. Web. July. 2016 Johnson, Davida. “ Diy Pistachio Milk.” Healthy Nuts. The Healthy Heaven. Dec. 2014. Web. July. 2016

Cheney, Dina. The New Milks: 100-Plus Dairy-Free Recipes for Making and Cooking with Soy, Nut, Seed, Grain, and Coconut Milks.New York. Atria, 2016. Print Keon, Joseph. Whitewash. Gabriola Iskand. New Society Publishers, 2010. Print Marie Fleming, Alisa. Go Dairy Free: The guide and cookbook for milk Allergies, Lactose Intolerance, and Casein-Free Living. Henderson. Fleming Marrs, Inc., 2008. Print “Avoid These 6 Additives In Your Non-Dairy Milk. ” Icky additives in non-dairy milk. Empowered Sustenance. n.d. Web. March. 2017 “Choosing the right milk for you. ” How almond, coconut, hemp, rice, and soy milks compare with dairy. Consumer Reports. Aug. 2014. Web. March. 2017 Hamshaw, Gena “A Complete Guide to Nut, Seed & Grain Milks (& a Muesli Recipe to Get You Started). ” How almond, coconut, hemp, rice, and soy milks compare with dairy. Food52. Ded. 2015. Web. March. 2017 Christensen, Emma “Replace Cheesecloth Forever With One of These 3 Reusable Alternatives. ” Quick Tip use mens Handkerchief. n.d. Web. April 2017

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Crosby, Heather “The Ultimate Plant-Powerful DairyFree Milk Guide. ” Plant powerful dairy free milk. Yum universe. n.d. Web. April 2017 Segersten, Alissa “Homemade Hemp Milk.” Whole foods and plant based milks. Nourishing Meals. Jan 2012. Web. April 2017 Voget, Leanne “Homemade Flax Milk. ” Homemade plant based milks. Healthful Pursuit. April 2012. Web. April 2017 Voget, Leanne “Happy Hemp Milk. ” Homemade plant based milks. Healthful Pursuit. April 2012. Web. April 2017 Masters, Tess. “Happy Hemp Milk.” Recipes. The Blender Girl. n.d. Web. July. 2016 Masters, Tess. “ Vanilla-Cardamon Buckwheat milk.” Recipe Index. Blissful Basil. n.d. Web. July. 2016 Wells, Katie. “ Homemade Coconut Milk.” Simple answers for healthier families. Wellness Mama. 2017. Web. July. 2016 Masters, Tess. “Simple Sunflower Seed Milk.” Recipes. The Blender Girl. n.d. Web. July. 2016 “Poppy Seed Milk.” Recipes. Food. n.d. Web. July. 2016 “Homemade Quinoa Milk.” Homemade Recipes. Simple Vegan Blog. n.d. Web. July. 2016

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PHOTOGRAPHY SOURCES BLOGS, AND FOOD PHOTOGRAPHERS

INTRO PAGES

CHAPTER 2

Ruiz, Esmeralda. Almond Cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Almond Milk Process 1. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda.Pistachios and Deact Knife. 2017. Digital Photograph. Ms.Ruiz Photo Studio

EpiPen® and EpiPen Jr® (epinephrine injection, USP) Auto-Injectors https://www.epipen.com/ en/hcp/about-epipen

Ruiz, Esmeralda. Mixed Seeds and grains. 2016. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda.Pistachios and Deact Knife. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Soaking Quinoa . 2017. Digital Photograph. Ms.Ruiz Photo Studio CHAPTER 1 Ruiz, Esmeralda. Almond Milk 1. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Almond Milk 2. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Peanut Banana Cake. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Sour Cream. 2016. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Cooking Tools 1. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Cooking Tools 2. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Almonds On Spoon. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Pecans. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Almonds. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Hazelnut. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Macademia. 2017. Digital Photograph. Ms.Ruiz Photo Studio

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Ruiz, Esmeralda.Peanuts. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Coconut. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda.Pistachios. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Hemp Seeds. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda.Brazilnut. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Soring Buckwheat. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda.Walnuts. 2017. Digital Photograph. Ms.Ruiz Photo Studio

CHAPTER 3

Ruiz, Esmeralda.Sunflower. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda.Brown Rice. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Pumpkin Seeds. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Flax Seeds. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Buckwheat. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Millet. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Pistachios. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Almonds Process 2. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Almonds in cup.. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Brazil Nuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Hazelnuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Hazelnuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

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Ruiz, Esmeralda. Macademias in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Peanuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Cashews in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Pine Nuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Coconut prep. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Cashews in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Amarath in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Pecans in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Buckwheat in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Walnuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Roasted Buckwheat in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Pistachios in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Brown Rice in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Pistachio Prep. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Brown Rice in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Almonds in cup.. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. White Rice in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Macademias in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Cantalope Seed in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

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Ruiz, Esmeralda. Flax Seed in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Soy Bean in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Hemp Seed in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Coconut in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Millet in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

CHAPTER 4

Ruiz, Esmeralda. Oats in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Pine Nuts in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Poppy Seeds in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Potatoe in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Pumpkin Seeds in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Quinoa in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Sunflower Seeds in cup. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Pistachios. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Califa milk. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Ripple milk. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Chocolate Forager milk. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Cashew Forager milk. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Coconut Hempmilk. 2017. Digital Photograph. Ms.Ruiz Photo Studio

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CHAPTER 5 Ruiz, Esmeralda. Almond Process 4. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Almond Recipe 2. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Hero Nut Shot. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Almond Recipe 2. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ruiz, Esmeralda. Almond Recipe 1. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Key, Osha Key. Lovetarian Diet, How To Make Cashew Milk, With Step-By-Step Photos. 2015

Ransom, James. Skin Nuts 1. 2014. Digital Photograph. Food 52

Ruiz, Esmeralda. Brazil nut Recipe 1. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ransom, James. Skin Nuts 2. 2014. Digital Photograph. Food 52

Mitzy, Alice. Mitzy At Home. Toasted brazil nut milk + Vegan iced tea latte 2016

Ransom, James. Skin Nuts 3. 2014. Digital Photograph. Food 52

Mitzy, Alice. Mitzy At Home. Toasted brazil nut milk + Vegan iced tea latte 2016

Ransom, James. Skin Nuts 4. 2014. Digital Photograph. Food 52

Mitzy, Alice. Mitzy At Home. Peacan Milk nut milk + Vegan iced tea latte 2016

Ransom, James. Skin Nuts 5. 2014. Digital Photograph. Food 52

Mitzy, Alice. Mitzy At Home. BRazil nuts in bowl. nut milk + Vegan iced tea latte 2016

Ransom, James. Skin Nuts 6. 2014. Digital Photograph. Food 52

Pistachio Milk. The Healthy Maven. 2014

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CHAPTER 6 Ruiz, Esmeralda. Pumpkin Seeds. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Kugelmass, Davida. Pistachio milk. 2014. Digital Photograph. The Healthy Maven

Ruiz, Esmeralda. Seeds and grains in Cups. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Banana, Matzek. Smoothie with nuts and seeds. 2017. Digital Photograph. Kitchen Confidence

Ruiz, Esmeralda. Sunflower seends. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Ransom, James. Making Nut Milks at Home. 2013. Digital Photograph. Food 52

Ruiz, Esmeralda.Buckwheat. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Heather, Crosby. The Ultimate Plant-Powerful Dairy-Free Milk Guide. 2013. Digital Photograph. Yum University

Ruiz, Esmeralda. Shredded Coconut. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Flax seed. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Sunflower seeds napkin. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Poppy seeds. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Quinoa Soaking. 2017. Digital Photograph. Ms.Ruiz Photo Studio Ruiz, Esmeralda. Quinoa in jar. 2017. Digital Photograph. Ms.Ruiz Photo Studio

Saxena , Kankana. Kumro Palak (Acorn Squash And Spinach Stir Fry). 2017. Digital Photograph. Playful Cooking Banana, Matzek. MilkShake. 2017. Digital Photograph. Kitchen Confidence N/A. Blueberry and Coconut Smoothie. 2015. Digital Photograph. Oat Box. Melillo, Ashley. Vanilla-Cardamom Buckwheat Milk. 2015. Digital Photograph. Oat Box. Ruiz, Esmeralda. Hazelnuts 2017. Digital Photograph. Ms.Ruiz Photo Studio

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