When dairy is not an option, get creative!

When Dairy Is Not An Option, Get Creative!

① Indulge in Milk Alternatives
Nutrition-wise, not all non-dairy milk alternatives are created equally. Calcium-fortified soy milk often comes out on top due to, its nutrient-profile being similar to milk. Given the controversy surrounding soy consumption, the second best milk would be fortified hemp milk. If neither of these interest you, your other option is to forgo the milk alternatives. 
Reason being, options such as almond, rice, coconut and 7-grain milks contain little protein, and often laden with water.  Nevertheless, read the ingredient list, compare prices and the Nutrition Facts to help select beverages that provide ample amounts of  calcium, protein, vitamin D and B12 per serving.
✑ Suggested Reading: Commercial Non-Dairy 'Milk' Substitutes

② Have A Glass Of Fortified Orange Juice

Calcium and vitamin D-fortified orange juice is a fruity way to meet calcium and vitamin D

needs. It is essential to choose an orange juice that contains both vitamin D and calcium because vitamin D is required for the body absorb calcium.
As such, always choose unsweetened or 100% fortified orange juice (no-sugar added) and limit consumption to 6 fl.oz for children and 8 fl. oz for adults in a sitting. 
Here are some brands to look out for Tropicana Pure Premium , Florida' Natural Orange Juice.

③ Have A Bowl of Fortified ready-to- eat Cereal
Fortified cereals are a great way to get the micro-nutrients normally present in dairy since most can be eaten dry as a mid-morning snack or mid-afternoon snack. Seeing, that this category of food can be hidden sources of added sugar and sodium. Always read the Nutrition facts panel choose cereals that provide at least 10% Daily Value (%DV) for vitamin D, vitamin B12, phosphorus, calcium, riboflavin. Choose those than contain at least 2 grams fibre and less than 8 grams sugars per serving listed.

④ Adopt A Green Veggie.
Dark, green vegetables are loaded with nutrients such as calcium, iron, magnesium etc. Admittedly, the taste of dark green vegetables may be a turn off for many, as some can be bitter. Nevertheless, experiment with them to find at least 3 ways you and the family will enjoy them. 

For example: 
i) Kale can be tolerable when baked- kale chips
ii) Spinach can be tolerable when added to one-pot dishes-spinach rice
iii) Steamed Broccoli can be tolerable when eaten with hummus- recipe
iv) Dasheen leaves are tolerable when eaten as callaloo

Also vary the types of greens consumed. 
Options: Beet greens, dasheen leaves, okro, kale, lettuce, spinach, bhaji, mustard greens, broccoli and patchoi.
Food preparation options: smoothies, sautéed, baked, dairy-free quiches, fresh salads,  desserts-pudding, brownies, cakes, breads etc. 

The poster above highlights some calcium rich green vegetables. 

⑤ Have A Handful of Nuts & Seeds 
Like cereals, nuts and seeds are packed with the micro-nutrients normally present in dairy. Nuts and seeds can be toasted, lightly salted and added to meals or eaten as a snack. To get the maximum benefits from these tiny nutrient-powerhouses, be sure to stick to 1 ounce (28 gram) serving a day.

Keep in mind, 100 calories worth of nuts is roughly 18 grams. To put this into perspective check out the following Pinterest Board for images 100 Calories of Nuts: A Visual Guide



Additional Reading
Berkeley Wellness. 2014. Calcium-Fortified Foods: What You Should Know.
Andon et al. 1996. Calcium absorption from apple and orange juice fortified
Tangpricha. 2003. Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health.

Thank you for reading! 

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Healthy Food Hacks I Dislike

1) Frozen Banana "ice cream" for dessert
Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal. 

Tasty Banana Treat

When I first heard about this and the many positive reviews, I was amazed. I attempted making the frozen banana "ice cream" 3 times and
❶ it does not taste like ice cream, 
❷ it does not have the same texture as ice -cream, 
❸ it does not give me the same satisfaction as ice-cream and
❹ the texture when it melts is just weird

Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup.

For the record, here were my "banana ice-cream" experiences:

Frozen Banana "ice cream"

✦ The first attempt: I added too much liquid because I was unsure it would blend. 
✦ The second attempt: It came out smooth, thick and creamy. However, it tasted just like cold puréed bananas. 
✦ The third attempt: I added frozen strawberries for some added flavour, it came out pink and was tasty.


2)  Do-It-Yourself  Microwave Popcorn
I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me.
❶ Microwave Bowl method:
It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry.
❷  Microwave Bag Method: 
I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!.

It should be noted, 
✦ The bag method  encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase.
✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl.

Bottom-lime: I will stick to the old-fashioned way of making popcorn.

3)  Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad)
While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable.  Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference.

Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it.

4) Coconut Milk as a Milk Substitute

Breakfast: 1 spoonful of coconut milk in my oatmeal

Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes.  In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird.

Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau. 

5) Linseed Wraps (high-fibre; low-carb wrap)
I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make. 
To clarify: 
❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla
❷ One tortilla is made at a time; hence it is inefficient
❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg,  the batter  does not cook or bind
❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you.

Bottom-line: I will stick to regular wheat or corn tortillas

Video demo of the linseed wrap from Youtube user 'that'sveryjerry' 

6) Cauliflower Pizza (low-carb pizza alternative)
I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again. 

There you go folks, these are the 6 healthy food hacks I do not enjoy. 

Thank you for reading! 

What are the healthy food hacks you dislike?

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Sensitive to Dairy: Got Lactose?

Consuming dairy products (milk, cheese, yoghurt, kefir, butter and ghee) in any form has been a controversial issue within recent times. Despite this, there are persons who enjoy dairy out of habit, convenience and for its nutrient composition. 

On the upside, dairy products contain two forms of protein (whey and or casein), vitamin B12, riboflavin, choline, vitamin D, calcium, phosphorus, potassium and selenium. On the downside, it lacks fibre, it is rich in saturated fat and may contain hormones. Persons who have trouble digesting dairy fall into two major groups:  lactose intolerant and lactose maldigestion.  Lactose is the primary sugar (carbohydrate) found in dairy products. Lactose makes up 5% of milk's weight as such products made with milk will contain some level of lactose. 

The difference between lactose intolerance and lactose maldigestion, reside with the symptoms and amount of lactase [enzyme] present in the gastrointestinal tract. Lactose intolerant persons lack the enzyme-lactase to fully digest lactose. Lactose is normally broken down by lactase [enzyme] in the small intestine; when there is no lactase present, lactose is broken down by the bacteria in the large intestine resulting in persons experiencing a number of symptoms ranging from loose stools, flatulence,  bloating, lower abdominal cramping, nausea etc. Persons with lactose maldigestion, contain very small amounts of lactase [enzyme] and are able to tolerate varying amounts of lactose with zero to minimal side-effects. 

However, for persons who enjoy diary but have trouble digesting it, there is hope. 
Strategies to seamlessly cope with lactose containing products are:
1) Determining your lactose limit
2) Consuming dairy with other foods
3) Switching to lactose-free/lactose-reduced dairy products
4) Investing in over-the-counter- lactase supplements
5) Avoiding all dairy products

Option 1: Know your lactose limit
 It is difficult to control when a food with lactose will be consumed, thanks to cross-contamination as such it is best to determine how much lactose your body can tolerate on a daily basis. 

Doing this requires you to be very strategic with your food intake. Choose a day, record the amount of dairy product consumed, the type of product, and the symptoms experienced.  This can be done once a week or how often you desire. While it may seem like an experiment, it is the best way to determine your lactose limit.

Example:
Monday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat                                    Amount of dairy: 1 1/2 cups
Side-effects 3 hours later:  bloating, flatulence (gassey), felt queasy, slight lower abdominal cramping and diarhoea 

Friday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat                            Amount of dairy:  2 ounces (1/8 cup)
Side-effects 3 hours later: only bloating and flatulence 


  The following poster shares the lactose content in the different dairy products (click image to enlarge). 

Data sourced from USDA nutrient database

Option 2: Consume dairy with other foods.
Combining small amounts of dairy with other foods slows down the rate at which lactose reaches the intestines, thus giving the body enough time to breakdown enough lactose so that it does not cause an issue. Research indicates that most people with low levels of lactase can increase their lactose tolerance and comfortably consume 1 to 2 cups (8 oz.-16 oz.) of milk (or 24 g of lactose) with a meal daily (Suarez 1995 & Suarez 1997).  However, this requires as little as 1/4 cup of milk to be consumed with a meal, 3 times a day over a consistent period (Purdue University, 2000).
It should be noted, dairy products containing primarily casein (e.g. cheddar or  cottage cheese) and probiotics (e.g yoghurt and kefir) are the most tolerated forms of dairy in  persons with lactose intolerance & maldigestion. 
EXAMPLE of how to combine dairy include:  Spoon some Greek yoghurt over a fruit bowl, eat a spoonful of yoghurt with a spicy meal or add a dallop of yoghurt to oatmeal etc.

Option 3:  Consume lactose-free or lactose-reduced dairy products.
These are made from ultra-pasteurised, regular milk but the enzyme lactase is added during the processing. Lactose-free or lactose-reduced dairy products are often easier to digest and do not cause any side-effects because the added enzyme, breaks down 70-100% of lactose present.

It should be noted, these products tend to have a sweeter taste than regular milk because the lactase converts lactose into glucose, thus increasing the sweetness. 
Next time you purchase lactose-free dairy milk, look at the ingredient list you would find  a disclaimer saying: 'this ingredient [lactase] is not found in regular milk.' 
Please bear in mind, these lactose-free dairy products can be quite pricey compared with regular milk, regular yoghurt and regular cottage cheese. 

  

Option 4: Invest in some lactase-enzymes e.g. Lactaid or Dairy Ease
These are great items to have on hand especially when dining-out, as they breakdown about 70-90% of the lactose present. These lactose-enzyme tablets or drops can be purchased over the counter without a prescription. Some are fast acting, while others are slow acting, be sure to take it in an appropriate time frame to minimise any potential discomfort.

✑ Related article:Can You Develop Lactose Intolerance Later in Life?

Option 5: Avoid all dairy products
Once dairy is avoided, the best way to get the vitamins and minerals present in dairy, is to incorporate fortified non-dairy ‘milks’ such as almond, soy, coconut, hemp etc. and eat a variety of food from other food groups. Non-dairy ‘milks’ aim to mimic the texture and appearance of dairy-milk but be aware, the nutritionally quality of non-dairy ‘milks’ varies greatly:
 Most are low in protein (except soy and hemp) and total carbohydrates (except rice, oat-blends and the sweetened flavours)
 Most have under 200 mg sodium per 1 cup
 All are lactose-free and cholesterol-free
 All have calcium, vitamin D & vitamin B12 added
Aside from this,
 They can be pricey depending on the brand
 May contain controversial ingredients (e.g. carrageenan, artificial flavours, BHT etc.) 

Protein content of 'milk' alternatives from highest to lowest (L-R)

 May have a creamy to watery taste and mouth-feel
Whether these 'milk' alternatives can be used in the same way as milk, varies and requires experimentation.  For example: using rice milk in recipes calling for buttermilk, may not work as well but using full-fat coconut milk  instead of dairy creamers well in coffee drinks.

 ✑ Related article:Commercial Non-Dairy 'Milk' Substitutes 101

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Hope this post helps however, please talk with a health care provider or a registered dietitian, if more information is needed.

Disclaimer: While the consumption of dairy is not a requirement for adults, these strategies are aimed at those who enjoy dairy products or those who are tired of experiencing the side effects of the unintentional ingestion of lactose.

Thank you for reading! 

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References:
Suarez F, Savaiano D, Levitt MD. A comparison of symptoms after the consumption of milk or lactose‐hydrolyzed milk by people with selfreported severe lactose intolerance. N Engl J Med. 1995;333:1‐4.
Suarez F, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. AmJ Clin Nutr. 1997;65:1502‐1506.
Purdue University. "Lactose Intolerant? Get Milk." ScienceDaily. ScienceDaily, 27 January 2000.