Living Dairy-Free For Dummies (For Dummies (Health & Fitness))

Whatever the reason for not eating dairy, Living Dairy-Free For Dummies provides readers with the most up-to-date information on a dairy-free diet and lifestyle and will empower them to thrive without dairy while still getting the calcium, vitamin D and nutritional benefits commonly associated with dairy products. Living Dairy-Free For Dummies : Is a lifestyle manual, going beyond just recipes to present a full nutritional evaluation of what dairy-free life is like Contains more than 50 dairy-free recipes, along with how to set up a dairy-free kitchen and tips for eating out and remaining dairy-free Presents alternatives to dairy so readers can continue getting the nutritional value and tastes of dairy, without the side effects Living Dairy-Free For Dummies® 1 About the Author 7 Dedication 9 Author’s Acknowledgments 11 Contents at a Glance 13 Recipes at a Glance 15 Table of Contents 17 Foreword 25 Introduction 27 About This Book 28 Conventions Used in This Book 28 What You’re Not to Read 28 Foolish Assumptions 29 How This Book Is Organized 30 Icons Used in This Book 32 Where to Go from Here 32 Part I: Going Dairy-Free: A Quick Overview 33 Chapter 1: Living Dairy-Free: Beginning with the Basics 35 Dairy-Free for You and Me: What It’s All About 36 Doing without Dairy: Who Is Affected and Why 38 Getting the Nutrients You Need 40 Digging In to Dairy-Free Meal Planning and Preparation 41 Moving toward a Dairy-Free Lifestyle 43 Chapter 2: Understanding Why Living Dairy-Free Makes Sense 47 For the Health of It: Avoiding Negative Health Effects of Dairy Products 47 Saving the Planet with Your Knife and Fork 54 Taking a Closer Look at Ethical Considerations 56 Eyeing Economic and Political Forces that Keep Dairy in the American Diet 58 Going Dairy-Free with Some Restrictions 59 Chapter 3: Dairy-Free by Degree: Taking a Look at Lactose Intolerance 61 Getting the Lowdown on Lactose Intolerance 61 Determining Your Degree of Intolerance 64 Putting the Dairy-Free Issue in Perspective 68 Chapter 4: Getting Calcium, Vitamin D, and Other Essential Nutrients 71 Understanding Why People Consume Dairy Products 72 The Big Kahuna: Calcium 73 Vitamin D: The Add-On 79 Pinpointing Other Essential Nutrients in Milk 83 Making Sense of Supplements 84 Chapter 5: Making the Transition to Dairy-Free: Getting Started 89 Spotting the Dairy in Your Diet 90 Taking a Systematic Approach to Going Dairy-Free 93 Making Sure Foods Are Dairy-Free 97 Focusing on Some Detailed Dairy-Free Advice 101 Part II: Setting Up Your Dairy-Free Kitchen 105 Chapter 6: Removing Dairy from Your Kitchen 107 Uncovering Dairy Items in Your Kitchen and Tossing Them 107 Replacing Dairy with Nondairy Alternatives 111 Pointing Out Some Special Features of Nondairy Alternatives 117 Chapter 7: Shopping for and Stocking Your Dairy-Free Home 119 Determining What You Need by Planning Ahead 119 Knowing Where to Get What You Need 125 Watching Your Budget While Taking Care of Your Health 127 Natural or Organic? Determining What’s Best 130 Chapter 8: Cooking Tips and Techniques 133 Noting Special Considerations for Cooking Dairy-Free 134 Naming the Appliances You Can Use 137 Recipe Magic: Adapting Your Favorites 142 Part III: Meals Made Easy: Recipes for Everyone 145 Chapter 9: Waking Up to Breakfast Basics 147 Starting with Cold and Hot Beverages 147 Leaving the Dairy Out of Classic Breakfast Dishes 152 Working with Waffles, Pancakes, and Other Grains 156 Chapter 10: Spectacular Soups, Salads, and Sides 161 Beginning with Soup 161 Serving Up Some Salad 166 Complementing Your Meal with Savory Sides 170 Chapter 11: Delectable Main Dishes 175 Creating Some Hearty Family Favorites 176 Sinking Your Teeth into Sandwiches 183 Enticing Your Palate with Ethnic Entrees 187 Chapter 12: Dairy-Free Dips, Spreads, Sauces, and Dressings 193 Drumming Up Some Divine Dips 194 Spreading Some Cheer 199 Sauces for All Seasons 201 Making Dairy-Free Dressings 204 Chapter 13: Breads, Pizza, and Munchies 207 Falling in Love with Dairy-Free Breads 207 Kneading Some Pizza 213 Satisfying Cravings at Snack Time 217 Chapter 14: Dishing Up Dairy-Free Desserts 221 Sipping on Smoothies 221 Putting Together Perfect Puddings 223 Baking Cakes and Pies 226 Screaming for Ice Cream! 233 Part IV: Living — and Loving — the Dairy-Free Lifestyle 239 Chapter 15: Managing Social Situations 241 Explaining Your Dairy-Free Diet 241 Managing Family Meals 244 Hosting Dairy Eaters in Your Dairy-Free Home 248 Being a Gracious Guest 250 Chapter 16: Dodging Dairy on the Mooove: Eating Out 253 Maintaining a Positive Attitude 253 Picking the Restaurant 255 Studying the Menu 260 Working with the Wait Staff 263 Traveling Dairy-Free 264 Chapter 17: Dairy-Free During Pregnancy and the Early Years 269 Preparing for a Healthy, Dairy-Free Pregnancy 270 Obtaining the Nutrients Both of You Need 272 Hello Baby! Welcoming Your Newest Dairy-Free Family Member 276 As Your Child Ages: Feeding during the Twos and Threes 282 Chapter 18: Raising Happy, Healthy Dairy-Free Kids and Teens 287 Making Sure Dairy-Free Kids Grow Up Healthy and Happy 288 Making Sure Your Kids Are On Board with Their Meals 293 Working through the Challenges 295 Chapter 19: Aging Healthfully: Dairy-Free Diets for Older Adults 301 Going Dairy-Free Later in Life 302 Eating for Bone Health 306 Part V: The Part of Tens 311 Chapter 20: Ten Good Reasons to Dump Dairy 313 Cow’s Milk Isn’t Meant for Humans 313 Saturated Fat Hardens Arteries 314 Lactose Is Difficult to Digest 314 Milk Contains No Fiber 314 Milk Is Linked with Health Problems 315 Cows Heat Up the Earth 315 Dairy Farming Wastes Water 316 Dairy Farming Pollutes the Air 316 Dairy Farming Spoils the Soil and Eliminates Trees 317 Dairy Farming Is Unkind to Animals 317 Chapter 21: Ten Useful and Great-Tasting Dairy-Free Products 319 Vanilla Soymilk 319 Almond Milk 320 Rice Milk 320 Soy Coffee Creamer 321 Soy Yogurt 321 Nondairy Ice Cream 321 Nondairy Cheese 322 Dairy-Free Margarine 322 Nondairy Cream Cheese 323 Nondairy Sour Cream 323 Chapter 22: Ten Hidden Sources of Dairy 325 Baby Formula 325 Baked Goods and Baking Mixes 326 Breakfast Cereals 326 Candy 326 Coffee Creamers 327 Creamy Liqueurs 327 High-Protein Drink Powders 327 Instant Mashed Potatoes 328 Nutrition Bars 328 Sherbet 328 Chapter 23: Ten Ways to Make Dairy-Free Eating Easier on Your Wallet 329 Buy in Volume 329 Shop Around 330 Share with a Friend or Family Member 330 Buy Generic 331 Clip Coupons 331 Make It Yourself 332 Eat at Home 332 Go Easy on the Cheese 333 Throw Away Less 333 Use Fewer Specialty Products 333 Chapter 24: Ten Ways to Make Dairy-Free Fun for Kids 335 Get Their Input 335 Take Them Shopping 336 Teach Them to Cook 336 Play the Taste Test Game 337 Whip Up Some Smoothies 337 Make Dairy-Free Ice Cream 338 Play with Tofu 338 Focus on Favorites 338 Bake Cookies 339 Have Fun Yourself 339 Index 341 Looking to eliminate dairy from your diet due to lactose intolerance, health reasons, diet restrictions, or personal choice? Here is a hands-on guide to the most up-to-date information on how a dairy-free diet and lifestyle can empower you to thrive while still getting the calcium, vitamin D, and nutrients you need.