Tasty Guides
breakfast • lunch • dinner • dessert
Master the art of cooking without dairy
50
Delicious dairy-free u’ll delights yo love!
first edition
Digital Edition
Mouth-watering & lactose-free dishes for everyone Sweet
Dairy-free desserts
From gooey brownies to tasty ice cream, we’ve got the lot
Cream puffs Savoury
N0-milk main meals
Filling foods from Sri Lanka, Mexico and many more
Introduction
Eatwell guide recognises both dairy and dairy alternatives as the same food group, given that the benefits of dairy can be replicated in other food types. When you start to peel away the many layers of clever marketing and government schemes promoting cow’s milk, you start to wonder whether milk is actually meant for human consumption at all. Cow’s milk is produced for, well, baby cows. It is a nutritionally perfect blend of vitamins and minerals for a calf to grow big and strong. In the same way that human breast milk adapts to give a baby exactly what it needs, so too does cow’s milk when nursing a calf. This is true in all animals – a mother’s milk is created to meet the needs of its own offspring. Cow’s milk is designed to help calves grow rapidly – much more quickly than a human growth rate. Therefore, the milk’s composition has a different ratio of fat, carbohydrate and protein to human milk. Simply put, cow’s milk is not nutritionally balanced to be suitable for human consumption. It’s not designed for us, after all. The fact that so many people suffer from lactose intolerance or milk allergies shows that our bodies are not optimally designed to process and digest milk and dairy products. It’s easier for us to digest milk in childhood, but a large
Cow’s milk is perfectly formulated to meet the needs of its calves © Getty Images
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e are conditioned from a very young age to see dairy as one of the key and essential elements of a healthy diet. Cow’s milk is part of most weaning programs for young babies and is often drunk for years to come. In the past, schools offered free milk for all children. The School Milk Act in 1946 ensured that all children aged under 18 would receive a third of a pint of milk at school. This was withdrawn in 1968 for secondary school children, 1971 for all children over the age of seven and 1977 for all children. However, the reasons behind the change were purely economic. Free milk is still available in nurseries and the younger years of school in many places. Over the last few decades there have been various schemes and campaigns promoting milk and its nutritional benefits. It’s no wonder that we are all educated to believe that milk and dairy products are absolutely a key part of any healthy diet. Times are starting to change, as we question why dairy needs to be such a large part of our diets. Indeed, many countries in Asia do not consume dairy in the way the West does, and yet they do not suffer from conditions related to a lack of dairy intake. Even the NHS’
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3 Human suitability
Baby milk formulas are based on cow’s milk, so we introduce dairy at a very young age in many cases
4 Negative effects
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Dairy products may contribute to skin conditions
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e hear a lot about the purported benefits of dairy products, but what we hear less about are the potential health problems that can be caused by the consumption of dairy. In a study by the Harvard T H Chan School of Public Health in 2016, which collated information over several decades, it was found that if we replace the calories we consume through dairy products with the same number of calories in wholegrain carbohydrates, the risk of cardiovascular disease is reduced by 28%. Even swapping dairy fat for vegetable fat, calorie for calorie, reduced the risk of cardiovascular disease by 10%. Many dairy products contain high levels of saturated fat. This includes
butter, cheese and cream. Eating too much saturated fat is known to raise your cholesterol level and increase your risk of heart disease or a stroke. Many of these highly processed dairy products can also contain a lot of sugar and salt alongside the fat, and consuming too much can lead to weight gain, which comes with its own set of serious health problems. The way in which the dairy is produced can have a big impact on its nutritional makeup too. The milk produced by cows under dairy farm conditions can add different elements to its composition. For example, there may be pregnancy hormones present in the milk, given that in many cases the cows have not long been pregnant with their calves. It’s these hormones that are
Milk is widely marketed as being an essential part of a young person’s diet
proportion of adults cannot digest lactose. Many of us simply live with the resulting symptoms, unsure of the cause. It is true that in Europe and other Western regions, the ability to digest milk in adulthood is more prevalent, which is why it is still considered ‘normal’ to drink milk or use milk in our cooking. However, whether you can properly digest lactose is very much dependent on ethnicity. In northern Europe, as high as 90% of people can digest lactose. However, this drops to 50% for Mediterranean people, 25% for African and Caribbean people, just 5% of Asian people and 0% of Native Americans (source: ABC News). When taken as a global statistic, less than
40% of people can actually digest lactose in adulthood – they do not produce enough of the enzyme lactase. That’s a lot of people for whom drinking milk is bad for their health. While we often hear of ‘lactose intolerance’ as an undesirable condition in the UK and our European neighbours, actually being able to tolerate and digest lactose is the less common condition of the two. Some reports say that a genetic mutation has occurred over the years that enables ‘lactose persistence’, ie the ability to digest lactose in adulthood (source: PLOS.org). This mutation has been linked to the increased domestication of livestock and the subsequent drinking of milk. Over time, as humans have drunk more and more milk, our bodies have begun to evolve to enable us to digest lactose as a source of food. It’s an evolutionary step that we have brought on ourselves and not a natural state of being. The simple fact is that we don’t need milk or dairy as part of our diets. No other mammal continues to drink milk after infancy, so why do we?
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Introduction
Humans are the only mammal that continues to drink milk into adulthood
LEFT Dairy is often positively linked to bone health, but could too much increase fracture risk?
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often attributed to an increased occurrence of acne when eating dairy products, and has even been linked to early puberty in girls. It has also been linked to an increased risk of certain cancers, though there are currently no conclusive scientific studies on this link. In 2014, a Swedish research study concluded that daily consumption of milk could lead to a higher mortality
rate and an increased risk of suffering a fracture in women (source: report published in British Medical Journal). The research followed over 60,000 women and 45,000 men for over 20 years, and found that there was no reduction in broken bones – one of the main benefits sold to us about drinking milk. The research also found that those who drank three glasses of milk a day were twice as likely to die early when compared to those who drank less than one glass a day. At the time, author of the study Professor Karl Michaelsson said: “Our results may question the validity of recommendations to consume high
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RIGHT Butter is high in saturated fat, which could raise your cholesterol levels
amounts of milk to prevent fragility fractures. A higher consumption of milk in women and men is not accompanied by a lower risk of fracture and instead may be associated with a higher rate of death.” While a lot more research is needed to give any definitive proof about the effects of the consumption of dairy, what is true is that we don’t need to consume it. There are plenty of other ways that we can get the same vitamins and minerals, protein and fats, without eating dairy.
Tasty Guides Dairy Free | 17
Introduction
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You can still bake amazing cakes without dairy – there are plenty of alternatives to milk and butter
Many vegetable oil and plant oil based spreads are already naturally dairy free
Coconut oil is not the only base used for dairy-free cheese alternatives. For example, MozzaRisella is a mozzarella alternative made from whole rice, but melts like the real thing, making it perfect for topping pizzas or pasta bakes. There are also cheeses that are created from nuts, especially cashew nuts, which can be processed to give a creamy texture and taste. Apart from products designed to mimic cheese itself, you can also get something called nutritional yeast. Okay, it’s not the most appetising of names, but this unfermented yeast has a naturally cheesy taste. It’s quite similar to a hard cheese like Parmesan, and it great for adding to sauces to give a richness and depth of flavour. It’s also a really good source of B vitamins (except B12) and does contain protein, but you wouldn’t eat enough of it in one go to count it as a protein source. Tofu can also be used in place of cheese in some recipes. It can be blended to create a cottage cheese or ricotta-like substances to use as a dip or sauce. There are plenty of dairy-free recipes online that help you use things like tofu and nutritional yeast to create
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Olive oil can be used in baking in place of the fat from butter
various cheese-like sauces, so a little experimentation can go a long way.
Butter and spreads
Another thing that many people seek to replace when they go dairy-free is some kind of spread – a simple butter alternative that can be used to spread on toast or in sandwiches. Luckily this is a pretty easy swap, as there are many popular vegetable fat spreads already on the market. These are very much in the mainstream and many are completely made from plant sources. Commonly they are produced from a combination of vegetable fats and plant oils, usually sunflower, rapeseed, palm or linseed. They may also contain salt and added vitamins, and they are naturally high in omega-3. The ideal options to look for include those with no preservatives, artificial colours or flavours. These spreads are already so popular because they have a significant amount of less saturated fat than butter. They grew in popularity when fat hit the headlines in a bad way, and they are very much a kitchen staple product. You’ll easily find them in the fridge aisle alongside butter blocks and butter
Tofu can be blended and used to substitute ricotta cheese or cottage cheese
spreads, so just check the labels. If the product says it’s suitable for vegans, it will contain no dairy products. If you are switching to a dairy-free lifestyle for environmental reasons, do be sure to check the sustainability of the ingredients of your chosen spread. Many use palm oil, but some brands have now openly declared that they only use certified, sustainable palm oil. If you are avoiding palm oil entirely, then read the ingredients’ list carefully when choosing a spread. While none of these plant-based spreads are made with dairy products in their base recipe, these are not specifically dairy-free products. If you are dairy-free due to a milk allergy or lactose intolerance, you do need to exercise some caution. These spreads may contain small traces of milk – while it may not be enough to trigger a reaction, if you need to avoid dairy completely, it is better to go for a spread that is designated dairy free. Dairy-free spreads have very much the same ingredients as normal vegetable spreads. The difference is that they are produced in environments that are carefully controlled so that no dairy
Introduction
Make your own milk! Skip the store-bought dairy-free drinks and go homemade!
You’ll need to leave plenty of time for soaking to get the creamiest milk
Dairy-free milk alternatives can be quite expensive when buying them regularly, but did you know that you can make your own at home and it’s not that difficult? It also means you know what’s in your drink – no added thickeners or sweeteners. The most common milks to make at home are almond and oat milks. Neither require any cooking, but you do need plenty of time for soaking and preparing. Ideally you would start your milk in the evening so that you can leave it overnight. Here are two simple recipes for homemade dairy-free milk!
Coconut milk
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Put one cup (around 100g) of desiccated coconut into a blender.
traces can enter the mix at any stage. Many brands will offer a vegetable oil spread and a dairy-free vegetable oil spread. They will be very similar and you probably wouldn’t be able to tell them apart, but when it comes to living a dairy-free lifestyle where even a trace of milk is too much, the dairy-free options give you reassurance. These spreads can be used in place of butter in any recipe. They have less saturated fat by quite a long way, but they are perfectly good to bake with or add to rich sauces. You may already be using suitable spreads without even realising, which is why this is one of the easier substitutions to make.
Baking dairy-free
Butter is just one element that needs to be replaced when it comes to dairy-free baking; you’ll also need to replace the milk too. Eggs can still be used in dairyfree baking, however many dairy-free recipes are also vegan and therefore use alternatives to egg in the batter. It doesn’t mean you can’t bake, however. You just need to get used to a different way of baking and utilising different methods and ingredients. The
Add three cups (about 700ml*) of hot water. Leave to soak in the blender for a few minutes. Blend until completely smooth. Line a sieve with a muslin cloth and place over a bowl.
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Add the coconut mixture to the sieve and the liquid should start to run into the bowl.
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Stir the mixture to help push the liquid through.
Pick up the muslin cloth and form a ball around the coconut mixture, then squeeze to push as much liquid through as possible. You’ve got your milk! Make your own coconut or oat milk at home quickly and easily
Oat milk
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Put 1 cup (around 100g) of oats into a large bowl. Cover with water and leave to soak overnight. In the morning, drain and rinse your oats.
Tip the soaked oats into a blender along with four cups (about a litre*) of cold water.
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Blend until completely smooth.
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Line a sieve with a muslin cloth and place over a bowl.
Add the oats to the sieve and the liquid should start to run into the bowl.
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Pick up the muslin cloth and form a ball around the oats, then squeeze to push as much liquid through as possible.
*You may wish to use more or less water to get the thickness you want for your milk.
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Breakfast & Drinks
Homemade almond milk You can buy this creamy milk alternative in the shops, but it’s both easy and rewarding to make it at home yourself Prep and cook time: 10 min Soaking time: 12 h Difficulty: easy Cannot be frozen
servings
Ingredients: • 120 g | 4 oz | 1 cup raw almonds • 1 tbsp light agave nectar, or more to taste • 1 pinch salt
Method
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Place the almonds in a bowl and cover with water. Leave to soak at room temperature for 12 hours.
After soaking, drain the almonds and place in a food processor or blender with 800 ml water. Blend on a low speed for 10 seconds. Turn off, scrape down the sides, and then blend on high for 1 minute.
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Pass the milk through a cheesecloth-lined sieve into a jug; discard the solids. Stir the agave nectar and salt into the almond milk. Cover and chill until ready to serve.
Breakfast & Drinks
Champurrado Lap up the taste of Aztec liquid gold by whipping up this Mexican version of a comforting hot chocolate Prep and cook time: 25 min Chilling time: 4 h Difficulty: easy Cannot be frozen Ingredients: • 2 ½ tbsp masa harina, or cornflour • 60 g | 2 oz | 1/3 cup muscovado sugar, or dark brown sugar, plus extra as needed • 1 ¼ tbsp raw cacao powder, or unprocessed cocoa powder • 1 pinch cayenne pepper • 1 pinch salt • 450 ml | 16 fl oz | 2 cups water • 500 ml | 18 fl oz | 2 cups almond milk • 2 small cinnamon sticks • 100 g | 3 ½ oz | 2/3 cup dark chocolate, 70% cocoa solids, roughly chopped • 150 ml | 5 fl oz | 2/3 cup coconut cream, 1 small can, chilled for at least 4 hours • 1 tsp vanilla extract • 1 tbsp icing sugar
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servings
Method
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Gradually whisk in the water and almond milk. Stir in the cinnamon sticks and about twothirds of the chocolate.
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Whisk together the masa harina, muscovado sugar, cacao powder, cayenne, and salt in a heavy-based saucepan.
Bring to a simmer over a medium heat, stirring frequently. Once simmering, reduce the heat to low and simmer until thickened to your liking, about 8-12 minutes; add more sugar as needed to sweeten.
As the mixture simmers, prepare the whipped coconut cream. Carefully open up the can of chilled coconut cream, scraping the thick solids into a mixing bowl.
Add the vanilla extract and icing sugar, whipping until soft peaks form, about 2-3 minutes. When ready to serve, ladle the hot chocolate into cups. Top with the whipped coconut cream and sprinkle with the remaining chocolate before serving.
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Appetisers & Lunch
Cauliflower pizza Experiment with this gluten-free, low-carb version of the iconic Italian pizza Prep and cook time: 1 h 20 min Difficulty: medium Cannot be frozen Ingredients: • 750 g | 26 oz | 5 cups cauliflower, prepared into florets • 100 g | 3 ½ oz | 2/3 cup silken tofu • 2 tbsp cornflour, plus extra as needed • 1 pinch salt • olive oil, for brushing and drizzling • 200 g | 7 oz | ¾ cup tomato passata • 120 g | 4 oz | 1 cup vegan mozzarella, shredded or grated • 3 - 4 black olives, pitted and sliced • 4 cherry tomatoes, or small vine tomatoes, halved • 1 handful basil leaves • freshly ground black pepper
Method
1
Preheat the oven to 200°C (180° fan) | 400F | gas mark 6. Grease and line a large round baking tray with greaseproof paper.
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Place the cauliflower florets in a food processor and pulse until rice-like in texture. Bring a large saucepan of salted water to the boil and cook the cauliflower, covered, for 4-5 minutes until tender.
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Drain well and gather the cauliflower in a large square of muslin or cheesecloth; you can also use a clean tea towel. Wrap the muslin around the cauliflower in a ball-shape and twist well to wring out as much excess water as possible.
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Tip the dried cauliflower into a bowl and add the tofu, cornflour, and salt. Mix well until a rough dough comes together, adding more cornflour if needed to bind.
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Transfer the cauliflower dough onto the lined tray and roll out into a large round. Brush the top with olive oil.
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Bake for 25-35 minutes until dry to the touch and golden-brown all over. Remove the pizza base from the oven.
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Spread the pizza with tomato passata and top with the mozzarella, black olives, and cherry tomatoes. Drizzle with a little olive oil and season with some salt and pepper.
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Return to the oven until the cheese has melted, about 7-10 minutes. Remove from the oven and let stand briefly before serving with a garnish of basil leaves.
2-4 1 servings or pizza
Mains
Colcannon bake Let this hearty, creamy Irish stew warm you up on a chilly winter’s night Prep and cook time: 1 h 45 min Difficulty: easy Can be frozen Ingredients: • 7 large floury potatoes, peeled • 150 g | 5 oz | 2/3 cup dairy-free margarine, softened plus 2 tbsp extra • 250 ml | 9 fl oz | 1 cup | 1 cup soya milk, warmed • 1 small white cabbage, shredded • 1 handful thyme sprigs, leaves stripped from half • salt • freshly ground black pepper • handful of grated dairy free cheese, to sprinkle on top
Method
1
Slice one potato into thin slices on a mandolin. Keep in a bowl of cold water to one side. Cut the remaining potatoes into even chunks.
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Cook the potato chunks in a large saucepan of salted, boiling water until tender to the tip of a knife, about 25-30 minutes. Drain well and leave to steam for 2-3 minutes.
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Tip the potatoes back into the saucepan they were cooked in and add the margarine. Mash well before adding the milk and mashing again. Season to taste with salt and pepper.
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Melt 2 tbsp margarine in a large saucepan set over a medium heat. Add the cabbage and a generous pinch of salt, stirring well. Partially cover and cook until softened, about 5 minutes.
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Spoon the mashed potato into an oval baking dish and top with the cabbage. Drain the potato slices from step 1 and pat dry with kitchen paper. Arrange on top of the cabbage, overlapping the slices as needed.
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Sprinkle over the stripped thyme leaves and cover the dish with foil.
Bake for 1 hour, removing the foil after 40 minutes, until golden-brown on top and piping hot in the middle.
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Remove from the oven and let stand briefly before serving with a topping of dairy-free cheese, and garnish with thyme sprigs.
4-6
servings
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Mains
Tofu steaks in pepper sauce Mop up this protein-rich recipe with some fries, to make the most of its creamy, spicy sauce Prep and cook time: 45 min Difficulty: medium Can be frozen Ingredients: • 3 pointed red peppers • 2 tbsp olive oil • 2 shallots, finely chopped • 3 cloves garlic, finely chopped • 425 ml | 15 fl oz | 1 ¾ cups almond milk, unsweetened • 2 ½ tbsp nutritional yeast • 2 tbsp cornflour, or arrowroot • 1 pinch red chilli flakes • 600 g | 21 oz extra-firm tofu, drained • 2 tbsp avocado oil • 2 - 3 tbsp curly parsley, chopped • salt • freshly ground black pepper
Method
1
Preheat the oven to 240°C (220° fan) | 475F | gas mark 9. Slice one of the peppers into rings and set aside.
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Place the remaining peppers on a baking tray. Roast until blackened and blistered, turning a few times, about 15-20 minutes.
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In the meantime, heat the olive oil in a sauté pan set over a medium heat until hot. Add the shallots, garlic, and a pinch of salt, cooking until golden and soft, about 5 minutes. Set aside.
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Remove the peppers from the oven when ready and tightly cover the tray with foil; take care as the tray will be very hot. Leave to cool for 10 minutes.
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Peel away the skins from the peppers. Cut away the tops and discard the seeds, ribs, and stems.
Transfer the flesh to a food processor and add the shallots and garlic, almond milk, nutritional yeast, cornflour, chilli flakes, and some salt and pepper to taste. Purée until smooth.
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Pour the sauce back into a sauté pan set over a medium heat, adding the pepper rings. Bring to a simmer over a medium-low heat, stirring occasionally. Once simmering, reduce the heat to its lowest setting.
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Meanwhile, cut the tofu into slices and pat dry with plenty of kitchen paper. Season with salt and pepper.
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Heat the avocado oil in a large frying pan set over a moderate heat until hot. Working in two batches, add the tofu to the pan in a single layer and fry, turning, until lightly charred, about 4-6 minutes; add the cooked tofu steaks to the sauce.
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Season to taste with salt and pepper and garnish with chopped parsley before serving.
4
servings
Mains
Tagliatelle carbonara Enjoy the smoky, cheesy flavour of a classic Italian carbonara – without the meat and the milk Prep and cook time: 20 min Difficulty: easy Can be frozen Ingredients: • 150 g | 5 oz | 1 cup silken tofu • 150 ml | 5 fl oz | 2/3 cup soya milk • 450 g | 16 oz vegan tagliatelle • 2 tbsp avocado oil, or olive oil • 300 g | 11 oz | 2 cups smoked firm tofu, finely diced • 1 clove garlic, finely chopped • 1 handful flat-leaf parsley, chopped • salt • freshly ground mixed peppercorns
Method
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Combine the silken tofu and soya milk in a food processor or blender. Blend on high until smooth.
Cook the tagliatelle in a large saucepan of salted, boiling water until ‘al dente’, about 8-10 minutes.
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Meanwhile, heat the oil in a large sauté pan set over a moderate heat until hot. Add the smoked tofu, garlic, and a pinch of salt, frying until golden all over, about 4-6 minutes. Remove from the heat.
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Drain the tagliatelle and add it immediately to the sautéed tofu, stirring and tossing to combine.
5
Pour in some of the prepared tofu cream from step 1, stirring to coat the pasta; add more as needed. Season to taste with salt and pepper.
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Divide between bowls and garnish with chopped parsley before serving.
4
servings
Desserts & Bakes
Blueberry cheesecake Dig into one of these bite-sized sweet treats - perfect for a sunny summer afternoon Prep and cook time: 15 min Chilling time: 4 h Difficulty: easy Cannot be frozen
4
servings
Ingredients: For the cheesecakes: • 185 g | 6 ½ oz | 1 ¾ cups mixed nuts • 70 g | 2 ½ oz | ½ cup pitted dates • 250 g | 9 oz | 2 cups raw cashews, soaked overnight in water • 1 lemon, juiced • 120 ml | 4 fl oz | ½ cup coconut milk • 2 tbsp pure maple syrup • 200 g | 7 oz | 1 1/3 cups blueberries To serve: • 400 ml | 14 fl oz | 1 2/3 cups canned coconut milk, chilled overnight • pansies, optional
Method
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For the cheesecake base: Combine the mixed nuts and dates in a food processor. Pulse until the nuts are finely chopped.
Divide the base between the bases of four serving glasses. Cover and set aside until needed.
For the topping: Drain the cashews and add to the food processor along with the remaining ingredients for the cheesecakes. Blend on high until smooth.
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Spoon the mixture on top of the nut and date bases. Cover and chill for at least 4 hours, preferably overnight.
To serve: Carefully open the can of coconut milk. Spoon the coconut cream solids on top of the cheesecakes. Garnish with pansies, if using, before serving.
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Desserts & Bakes
No-bake N Y cheesecake Cut yourself a slice of this family favourite dessert, then relax with a hot drink and your favourite book Prep and cook time: 45 min Soaking time: 8 h Freezing time: 9 h Difficulty: easy Can be frozen
8
1
servings or cheesecake
Ingredients: For the base: • 225 g | 8 oz | 1 ½ cups whole almonds, soaked overnight, drained and rinsed • ¼ tsp salt • 20 g | ¾ oz | ¼ cup desiccated coconut • 1 tsp lemon zest, finely grated • 8 medjool dates, soaked for 1 hour, drained For the filling: • 375 g | 13 oz | 2 ½ cups raw cashews, soaked overnight, drained and rinsed • 75 g | 2 ½ oz | 1/3 cup coconut oil, melted • 100 ml | 3 ½ fl oz | 7 tbsp lemon juice • 100 ml | 3 ½ fl oz | 7 tbsp pure maple syrup • 90 ml | 3 fl oz | 3/8 cup water, more if needed • 1 vanilla pod, split in half, seeds only
Method
1
For the base: Grease and line the base of a 23 cm | 9 in springform cake tin with greaseproof paper.
lemon juice, maple syrup, water, and vanilla seeds in a clean food processor.
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Add the drained dates and blend until combined into a sticky mixture that clumps around the blades.
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Combine the almonds, salt, desiccated coconut, and lemon zest in a food processor and blend until combined.
Turn out and press into the base of the tin. Cover the tin and freeze for at least 1 hour.
5
For the filling: Combine the cashews with the coconut oil,
Blend until smooth and very thick, scraping down the sides as needed. If the mixture is too thick, add a little more water, one teaspoon at a time.
Pour the cashew mixture over the base and freeze overnight until solid. When ready to serve, turn out the cheesecake onto a plate or platter and let thaw for 15-20 minutes before slicing and serving.
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