FOOD FOR YOU
GUIDE TO EXCLUDING COW PRODUCTS (Page 2)
| IMPLEMENTING CHANGES | |
|
What you normally eat |
What to eat instead |
| Cereal with cow's milk | Cereal with alternative milk or juice. Soya milks vary in taste from producer to producer, so experiment until you find one you like. |
| Tea or coffee with milk | Drink these without milk or experiment with green tea, herb teas, slice of lemon in hot water (cold or boiled), fruit juices (half juice, half water) |
| Cheese | Some supermarkets stock a hard goat's cheese that can be grated and used in cooking in the same way as cheddar cheese. The soft cheeses can also be successfully used in recipes. |
| Butter in cooking | Use dairy-free margarines in baking and use olive oil for frying (not deep frying). |
| Snacks | Instead of a chocolate bar or biscuit, eat fruit, raw vegetables or a few nuts and raisins. |
| MENU IDEAS | |
| BREAKFAST | Cereal with alternative milk or juice Muesli with alternative milk or juice Scrambled eggs Smoked haddock Grapefruit Fresh fruit Dried fruit compote Toast and marmalade |
| LUNCH | Vegetable soup (cow or dairy free) - can be taken to work in a flask Sandwiches - salad and hummus, salad and cold chicken, salad and tuna, salad and prawn Instead of bread try Ryvita, rice cakes or corn thins Salads - Made from a variety of leafy vegetables, red pepper, chopped raw vegetables, tinned pineapple, rice/pasta, nuts etc with a dressing made from olive oil - ideas for different tasty salads are endless, can be as simple or as complicated as one wishes and can be taken to work in plastic containers (pack dressing separately). |
| EVENING MEAL | Salmon/Trout/Mackerel cooked in foil Plaice sprinkled with a little paprika and oil Grilled lamb chops sprinkled with rosemary Omelette Home-made spaghetti bolognaise Potatoes/brown rice/pasta Plenty of vegetables (including leafy ones) Fruit |
| SUGGESTED RECIPE BOOKS | |
| There are a large number of simple, cheap
and quick recipes that can be easily prepared without using dairy
products and pre-prepared meals. The following books give lots of useful
information as well as providing plenty of ideas: Easty Wheat, Egg and Milk-free Cooking by Rita Greer, Thorsons Vegetarian Cooking Without by Barbara Cousins, Thorsons |
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