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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10 Healthy Foods I Dislike & Regret Buying

① Chia seeds & chia pudding - 

The gooey texture and appearance is off putting. I do not mind using it within muffin batters.
               

☑ Pricey

② Hemp Seeds-

The soft texture of the seeds is great but the strong musty (earthy) taste is not welcomed. When added to smoothies or oatmeal it imparts a noticeable taste. I however, enjoy and find hemp milk quite tasty.

☑ Pricey

③ Stevia-

The brand of stevia I bought is not 100% stevia and this may be why the product has a bitter taste that is quite noticeable.

               

☑ Pricey

④ Coconut Flour

Boy, oh boy, Coconut flour is one of the most challenging gluten-free flours I have tested out. It soaks up a lot of water, it requires a binder (e.g. egg),  products made with it can have a grainy texture, etc. etc. I honestly, made  3 recipes with this and I gave up. 

⑤ Unsweetened Almond milk (homemade or store-bought)-

I will  stick to chewing my almonds, considering it is packed with more nutrition that unfortified almond milk per ounce.

⑥ Seaweed

This tastes like a mix of the ocean and fresh salt-water fish; not my favourite flavour combo.

⑦ Carielle or Bitter melon-         

The vegetable, despite it's health and nutritional properties is really bitter. It smells really good when fried but the bitterness is just to strong for my taste buds. 

source

⑧ Quinoa-

It tastes bland when cooked without herbs or spices but the miniature seeds are creepy.
          

☑ Pricey

⑨ Coconut oil and Olive oil- 

These impart a strong flavour on foods. I will stick to sesame oil and use coconut oil and olive oil in my hair.
      

⑩ Whole-wheat /Whole-Grain

The whole-grain versions of grain products  e.g. whole-wheat coucous, whole-wheat pasta and whole-wheat wraps have strong and bold flavours.  I would rather limit my consumption of the refined versions, that purchase the whole-grain version. The whole-grain versions are also quite pricey 

☑ Pricey

These are the health foods, I do not enjoy and in some cases regret purchasing.

Thank you for reading! 

What are the health foods you dislike?

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Gulp, Gulp, Banana Milk is Coming!

Move over soy, almond, hemp, coconut and quinoa milk, the new 'non-dairy milk' alternative in town is banana milk. Unlike, the Korean Binggrae banana flavoured beverage, this BananaWave product is meant  to be used as a replacement for milk. Like most non-dairy milk alternatives, banana milk is made to have an appearance and texture similar to dairy-based milk.  As such, banana milk is lactose-free  since it is made from banana puree and water. When made commercially, it is fortified with a number of vitamins and minerals and may contain controversial thickeners like carrageenan.

Protein content of non-dairy milk alternatives

Bananas are a natural energy booster due to it being a carbohydrate rich fruit. It is also low in fat, protein and bone-building minerals such as calcium, vitamin D and phosphorus. Using non-fortified banana milk as a replacement for regular dairy-milk will pose a challenge depending on the function it serves in the diet. As a treat or snack or even post-workout snack, fortified or non-fortified banana milk will be fine. Even when fortified, banana 'milk' should be accompanied by a protein-rich food such as nuts, peanut powder, seeds, tofu, eggs etc.  to balance out the high carbohydrate content.

Nevertheless, until banana milk is commercially available in a store near you, try the non-fortified, home-made version:
Banana Milk ( Taste of Home)
Ingredients
1 large ripe banana
1 cup milk
1-1/2 to 2 teaspoons sugar
1/2 teaspoon vanilla extract
Dash ground cinnamon, optional
Directions:
Place the first four ingredients in a blender; cover and process until smooth. Pour into glasses; sprinkle with cinnamon if desired. Serve immediately. Yield: 2 servings

Thank you for reading! 
Try the banana milk and tell us, how it tasted.

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Read More: BANANA WAVE is the FUTURE

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.

Commercial Non-Dairy 'Milk' Substitutes

People who chose to eliminate milk derived from animals for whatever reason, now have a wide array of commercially made 'milk' alternatives to choose from. 

Their choices include:-

❥ Nut Milk e.g. Almond milk, Cashew Milk, Hazelnut Milk

❥ Fruit Milk e.g. Coconut Milk

❥ Legume Milk e.g. Soy Milk
❥ Seed Milk e.g. Quinoa blend, Hemp Milk

❥ Grain Milks e.g. White Rice Milk, Brown Rice Milk and Oat Milk (Oat Drink)

Whether these options can be used and applied in the same way as traditional milk is debatable.  Nevertheless from a nutrition standpoint, the nutritional content of many non-dairy milk substitutes outrank the nutritional content of many commercial animal derived milks, in many aspects.

TABLE ABOVE SHOWS THE NUTRITIONAL CONTENTS OF MILK AND  NON-DAIRY MILK ALTERNATIVES
(Click image for a larger view)

Examining the table above, the following nutritional variations are apparent:

❣ Coconut Milk contains the most calories per 8 fluid ounce (fl. oz.) serving, with 80% of its calories coming from fat; mainly saturated fat (or easily digested short-medium chain fatty acids).
❣ Almond and Skimmed milk contain the least calories per 8 fl. oz. serving, with the majority of their calories coming from carbohydrates.
❣ Rice Milk is carbohydrate rich, with 80% of its calories coming from carbohydrates.
❣ Coconut Milk contains the most fibre and most saturated fat per 8 fl. oz. serving.
❣ Soy Milk contains the most sodium while the sodium content of coconut milk per 8 fl. oz. serving is the lowest.
❣ Coconut Milk and Soy milk have protein contents comparable to dairy milk.
❣  The carbohydrate content of milk is lower than most non-diary milks but unlike the non-dairy milks, the carbohydrate present is primarily natural sugars and not added sugar/sweetener. 

Gathering standardised nutrition information for the milk alternatives is rather challenging for two reasons. One, the USDA’s Online Nutrient Database does not have a standard nutrition reference for any of the milk alternatives, except for coconut milk. Two, the nutritional content of 'milk' alternatives varies drastically among brands due to each company having their own formula for making and flavouring the ‘milks’. For instance, some ‘milks’ contain thickening agents, evaporated cane juice, added vitamins and minerals, along with controversial ingredients such as carrageen and natural flavours.

In all, compared with traditional milk, non-dairy milks hold their own nutrition-wise. Many ‘milk’ substitutes come fortified and flavoured thus improving their micro-nutrient and flavour profiles. It is suggested to do a taste test among the brands until you find one with a flavour, texture (mouth-feel) and nutritional profile that is to your liking.   

SUGGESTION: "Using coconut milk in your morning coffee as a non-dairy creamer works seemingly well.  The high fat content of the coconut gives a similar, rich & creamy taste/mouth-feel to that of the dairy creamer," says Lauren O'Connor, MS, RD of Nutri-Savvy. In addition, it provides a healthy dose of easily digested short-medium chain fatty acids.

NOTE: Using non-dairy ‘milks’ as a replacement for dairy milk in your favourite recipe may require some trial and error, at first to see which type works best. (E.g. Almond vs. Soy milk in your Bran Flakes cereal or Soy milk vs Rice Milk in a vegan roux)
For a listing of some familiar brands of dairy 'milk' alternatives visit tumblr

Thank you for reading! 

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