Milk Alternatives

Now that you are going to eliminate cow’s milk (and goat milk too please) this means that the following milk products as well: milk, cheese. whey. yogurt, sour cream. cream cheese. buttermilk, and ice cream. The one saving grace is that butter has minimal amounts of lactose and is usually well tolerated. Extra-old Parmesan cheese (Reggiano) also has minimal lactose due to the aging process, so pasta dishes can still taste great. Buy the Reggiano in a solid block and grate it yourself.

Caution: Make sure that you are not intolerant to soy before you start substituting soy products for milk products.

Muscle test yourself for food intolerances.

Milk Alternatives

There are several milk alternatives available: rice, almond, oat, or soy.

I like rice milk or almond milk on my cereal. Almond milk, oat milk, or soy milk all work well for puddings. To replace milk in baked goods I use water. You could use any of the alternatives listed above, or even fruit juice.

Cheese Alternatives

  • There are more and more cheese alternatives coming out all the time. Rice cheese, almond cheese, and tofu cheese are all good.
  • Do not expect the taste to be the same as cow’s milk cheese. I use the alternative cheeses mainly melted in grilled cheese sandwiches, in casseroles, in wheat-free lasagna, and on pizzas.
  • Tofu cream cheese or rice cream cheese is great on toasted rice bread with all-fruit jam (it reminds me of cheesecake), or on 100o/o rye bread with tomato slices and alfalfa sprouts.

Yogurt Alternatives

  • soy yogurts
  • coconut yogurt
  • almond yogurt
  • home-made cashew yogurt (I make this one)

Ice Cream Alternatives

  • Rice Dream frozen desserts (made of rice with no additional sweetener)
  • Soy Delicious (rice, soy, and dehydrated cane juice)
  • Pure fruit juice sorbets (with no additional sweetener) by Cascadian Farms and Sweet Nothings such as Mango-Raspberry Sorbet or Raspberry Swirl
  • Milk-free coconut ice cream

Resources for Milk Alternatives

Check out Kids with Food Allergies’ page: Recipe Substitutions for Milk Allergy, Milk Intolerance, or Milk Sensitivity.