Nowadays, lactose and milk are found in many products such as butter, milk, cheese, sour cream or yogurt.
But that is not all there is lactose which is added to processed foods and beverages, bread, baked goods, industrial cakes, cake mixes, chips and French fries, pasta, meats, sausages, hamburgers, chicken meat.
We can also find lactose in candies, soft drinks and beer, and as an excipient in pharmaceuticals. Some alternatives such as instant preparations contain as much lactose as milk.
So many things to remove from your diet but by what can we replace milk and lactose from our diet ?
The answer is that lots of dairy substitutes exist.
To begin with, we have all sort of vegetables milk while the resulting liquid is called milk no matter which product it comes from, it is in fact a vegetable that is boiled in water and then blended and strained.
Almond milk has a delicious flavour and aroma but it is also very rich in vitamin A, B and E but also contains calcium, iron and magnesium.
We also have hazelnut milk which is remineralizing, warming and easily digestible. This drink is rich in calcium, iron, magnesium and contains monounsaturated fatty acids.
Another good vegetable milk is coconut milk that is very rich in natural fat. It contains minerals, iron, magnesium and zinc. An important thing to know about coconut milk is the fact that it is less digestible than the other vegetables milk. It is generally used to flavour dishes that uses curry.
You can also find cereal-based milks such as rice milk, which is the sweetest and most digestible. It contains silica, the essential component of bones, tendons and cartilage, which allows good attachment of calcium and magnesium.
Soy milk is enriched with vitamins like calcium and protein but it is also very indigestible and therefore not recommended for children, but also prohibited for people allergic to soy.
Milk oat meanwhile contains calcium, iron, magnesium, vitamins E and B, but it is also forbidden for people with gluten intolerance.
The plant milks have the advantage of being more digestible than cow milk and there are richer in vitamins, minerals and unsaturated fatty acids.
The cream can easily be replaced by oat cream, soybean or rice.
As for butter, simply replace it with vegetable oils but also with margarine that is without milk.
Another way is cream or butter by coconut. With respect to butter used in breakfast for example on toast in the morning, oilseed purees of all kinds replace butter but they are consumed in moderation because they are very rich. They can be purchased easily and are flavored with cocoa, hazelnut, and many others.
If you wish to make pies pasta, the ingredient that replaces the milk is mashed white or full almonds. Thus, it takes a tablespoon of almond purée for 40g butter in a recipe. It also provides a creamy note in a soup or puree.
Cheese can also be replaced in part by pecorino that has the same texture as Parmesan and can be used everytimes we needed. On the other hand, it is possible to substitute cheese with cream cheese from sheep that is ideal for a cheesecake.
Regarding yogurt that from sheep is an excellent alternative but there is also soy yogurts and other cream-type desserts.
You now have all the possible alternatives to replace milk in your everyday dishes, feel free to vary your choice and have fun with what you eat. The kitchen is a matter of imagination then I advice you to invent and innovate!