Yikes, Dairy-Free? š½
- TSB
- Jun 6, 2020
- 7 min read
Within the last year my life has changed. I found out I was not lactose-intolerant, but I actually have a milk allergy. Growing up on a ranch in Texas, milk was practically water. To find out I couldn't have milk anymore seemed like a joke.
So this "How to" post will be a practical and easy way I stay dairy free AT HOME. I compiled a snip-it of what I eat in 5 days. Please keep in mind this is not a program, AT ALL. Just some ideas of food/snacks to eat that don't contain dairy products.
Please note that I sometimes skip breakfast but there are tons of dairy free breakfast options you can make. Also there are tons of great recipes online, I tried to link where I get some of mine. I am newer to this type of eating and sometimes I eat in a routine, but who doesn't?
Removing dairy from your day-to-day life can provide many benefits. Digestive improvement, clearer skin complexion, and weight loss are some possible upsides to removing dairy from your diet.
My Menu
Monday
Morning:
Cold brew (Chamberlain Coffee) with Oatly oat milk and a pinch of sugar šš¼
Lunch:
(feel free to add your choice of meat)
Dinner:
Oven baked chicken breast (@400 for 15mins)
Seasoned with EVOO (extra virgin olive oil, duh š), lemon juice & Trader Joe's 21 Seasoning Salute (which combines a mix of 21 different spices and herbs, including onion, black pepper, celery seed, cayenne pepper, basil, thyme, oregano, rosemary, and garlic to name a few)
Paired with sauteed carrots, brussel sprouts, and kale (mirroring the above seasonings)
Tuesday
Breakfast:
Store bought cold brew (I buy different ones to try to find my fav) with oatmilk (Oatly, of course š¤©) and some sugar (because I am so sweet)
Avocado toast on Trader Joe's "Everything" seasoned ciabatta rolls š„. Now everyone does avo-toast different. I use those ciabatta rolls warmed up for 30-seconds in the microwave.
Then I drizzel EVOO on both halves of the roll.
Mash up my avocado. Spread on the halves. Grind a lil pink salt.
Add Trader Joe's Chili Lime seasoning.
Drizzle Chipotle Tabasco Sauce (My hot-sauce of the month).
Lunch:
Coconut Shrimp (dairy-free recipe by Hayley Ryczek)
w/ Bang-Bang sauce (1/2 cup mayonnaise, 1/4 cup Thai sweet chili sauce, 1/4 teaspoon Sriracha)
Dinner:
Simple salad w/ Trader Joe's Green Goddess dressing (truly amazing and vegan!)
Followed with Auntie Anne's Vegan Mac and cheese (Pumpkin and Sweet potato flavored)
Amazon always has these in stock! (The cheddar is good too)
Tip: top mac'n'cheese with some fresh parsley and pink salt
Wednesday
Breakfast:
Scrambled eggs with hot sauce with a piece of multigrain toast š and some classic orange juice (fresh-pressed only pls)
Lunch:
So Delicious dairy-free yogurt: my favorite flavors are the coconut-milk series in vanilla, strawberry banana, and coco almond crunch
These legit taste like a yogurt!!! I was stunned. The perfect small snack if you aren't super hungry
Dinner:
Sauteed shrimp with angel hair kale, and squash
I use Adobo seasoning, lemon juice, & EVOO for cooking my shrimp
Then toss them into a pan angel hair and veggies (you can use frozen or fresh) and cook on low/medium for 5-10mins
For a little extra something, add a cup of white wine to the pan and cook it down
(Keep in mind you can also do this with chicken too-- or whateva)
Thursday
Breakfast:
Don't Worry the recipe is up on the blog for ya (click here)šš¼
Juice or Coffee with a nondairy milk/creamer (Nutpods or Oatly are good brands)
Lunch:
Hummus Chicken w/ roasted veggies
Now this is something I recently became obsessed with!
Preheat the oven to 400
In an bowl take your chicken and scoop out Sabra hummus (whatever flavor you wish!) can slather it all over on each piece!
Then oil/grease your pan and place the chicken on sheet
Cut and season any veggies you want to eat along with your chicken!
I like to use brussel sprouts and and red peppers with Aboda seasoning
Bake for 20-25mins
Dinner:
Oven-baked Salmon w/ rice
Preheat oven to 400
Marinade- In a Ziploc bag add 1/4 cup of soy sauce, 1/4 cup of orange juice, and a healthy amount of Italian seasoning or rosemary with your salmon (this is for one piece) and then shake the bag!
Let marinade sit for 1-3 hours if you can in the fridge! But even 20-30mins tastes great.
When ready to cook, place on a greased sheet and in oven for 30-35mins
Serve along a bed of rice (and you could add a veggie too)
Friday
Breakfast:
Avocado toast on Trader Joe's "Everything" seasoned ciabatta rolls š„. Now everyone does avo-toast different. I use those ciabatta rolls warmed up for 30-seconds in the microwave.
Then I drizzle EVOO on both halves of the roll.
Mash up my avocado. Spread on the halves. Grind a lil pink salt.
Add Trader Joe's Chili Lime seasoning.
Drizzle Chipotle Tabasco Sauce (My hot-sauce of the month).
Lunch:
Air fryer chicken tenders w/ sweet potato fries &a spicy mayo sauce
Chicken
Take raw chicken tenders out of fridge (gross)
Melt 1/4 cup (non dairy) butter in small bowl
In a separate bowl take a cup of dairy-free breadcrumbs (this may be hard to find! Try in the gluten free area), a cup of almond flour, and 1tbp paprika, 1tbp salt, 1tbp chili powder, 1tbp black pepper, 2tbp parsley
Take each chicken tender and dip into butter and then into your dry mix (coat the entire tender)
After all your tenders are coated, then place in air fryer for the poultry setting (depends on your brand but usually less than 30mins total)
Sweet potato fries
THIS TAKES THE LONGEST: For the sweet potatoes preheat oven to 400!
Peel & slice sweet potatoes up and place in a bowl
Add in 2tbps of EVOO (extra virgin olive oil), 1tbp paprika, 1tbp salt, 1tbp chili powder, 1tbp black pepper, 2tbp parsley
Mix all together
Place on sheet and bake for 35-45 minds depending on the texture you like
Spicy mayo sauce
1/4 cup mayo of choice
1/4 cup sriracha
3tbp honey (or more depending on what you like)
2tbp Italian seasoning
*if you like it less spicy, i suggest adding in the sriracha as you go to find the level you like*
Dinner:
Stir fry w/ ramen noodles
Prep and use EVOO, broccoli, onion, carrots, and garlic all to your own measure in a skillet on medium-high heat
In another pot boil water and cook your ramen noodles (I use whole wheat ramen noodles)
Once veggies are 80% softened and ready take your noodles and drop them into skillet with a teriyaki sauce of your choosing and lower heat to a low shimmer (you can make your own teriyaki sauce using equal parts soy sauce to honey and a splash of rice vinegar)
This meal usually takes 30mins to cook and prep
You can definitely add in meat if you like!
Additional meal option:
Penne alla vodka
Finely chop up 1/4 onion and place into medium sized sauce pan with EVOO
Grate or chop 1-2 cloves of garlic (depending on your preference) & add to pan
Pick & chop up 2-3 leaves of fresh basil & add to pan
After a few minutes add in a DF (dairy free) marina sauce ( I use this one )
After this marinates together I add in 1/2 tbp of Italian seasoning, 1/2 tbp of black pepper and salt to taste
Add in 1/4 cup vodka of choice to pan and let shimmer for a few minutes and stir
Take 1/2 cup of roasted red pepper hummus and add to the pan, slowly stirring to melt it down with the sauce (you can add more to taste but add in low amounts!)
Let this all sit and shimmer (while still stirring periodically) for 5-10 more minutes
OPTIONAL: Cut up kale finely and add into the sauce and let shimmer until kale is cooked
Add in cooked penne pasta (or pasta shape of your choice)
Make your self a bowl and enjoy :)
Desserts/Snax of Choice
Enjoy life is an allergen friendly brand that has so many things that are tasty! From these breakfast treats to chocolate chips, cookies, brownies mixes, chips, protein bars, pancake/waffle mix, and even pizza crust.
The BEST pudding on the dairy-free market. My mom can't even taste the difference. Seriously sooo soo good. Still has that thick consistency.
SO delicious. This company does dairy-free right!
My favorite icecream, it even beats Ben & Jerry's take on dairy-free.
Now, My favorite Ben & Jerrys Non-Dairy option:
They have an almond-milk base, and are not as "thick", BUT this contains tons of cookie dough and that is all I ask for in life.
COOKIE DOUGH= happiness. š
Now, occasionally crave whip cream? Or some kind of extra-ness?
I got you. šš¼
Be careful with these, they are a pain to use sometimes.
BUT, the taste is impeccable and the also have an almond-milk flavor if you prefer that.
(Located at most of your grocery stores)
Crave something savory and salty?
While I know there are a million safe options for a good non-dairy snack, these chips deserve a paragraph about them.
20 chips per serving? Non fried? Gluten free?
AND they actually have flavor. The audacity!!! Everyone who tries them, (if they like bbq flavor chips in general) becomes obsessed with them. š„
(Located at most of your grocery stores)
Need to make cookies? Chocolate covered strawberries? Or just want a snack? Here you go.
NESTLĆĀ® TOLL HOUS EĀ® also has launched white chocolate chips as well, YUM!š¤©
I hope everyone enjoyed this!
I get asked a lot about being dairy-free all of a sudden. I do not have it all figured out just yet. I have learned that there is practically dairy in so many things, even when we don't think there is! Ahhh. However, I am slowly becoming a better cook because of this. š©š¼āš³
I know there are tons of people who do all the dairy-free items/remakes to a higher caliber than I, so I encourage you to look around and see what you can find! š§
If you have any questions or comments, feel free to reach out.š¤
XOXO
Cassandra
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