National Dairy Month
Did you know that June is National Dairy month?
Dairy products include milk, cheese, and yogurt. While dairy is known to be a great source of protein and calcium, dairy also contains phosphorus, potassium, vitamin A/D, and B vitamins. These nutrients are essential for building strong bones and preventing osteoporosis. On the other hand, non-organic, full-fat dairy products can also be high in saturated fat and added chemicals like bovine growth hormone and antibiotic residues. In addition, dairy is one of the most common food allergens in the world. This is why it is important to choose the right type of dairy or dairy-alternative products for you.
If you DO NOT have a dairy sensitivity:
Great news! You tolerate dairy well, so you don’t have to worry about searching for different dairy alternatives. When it comes to dairy, it is recommended to consume 3, 8 oz servings of organic dairy products daily. Organic dairy products differ from conventional dairy products in the way the cows are treated. With organic products, cows are not given any synthetic growth hormones and eat more grass. Therefore, the milk and milk products made from these cows contain more omega 3 fatty acids and antioxidants, which help reduce inflammation and protect against chronic diseases. They also don’t contain any synthetic hormones antibiotics, or pesticides. In addition to choosing organic dairy products, it is recommended to choose low-fat or fat free items as well. Dairy naturally contains saturated fat, which in excess amounts over time can lead to heart disease. Low-fat and fat free dairy products still provide adequate calcium, protein, phosphorous, vitamins A/D, B vitamins, and potassium, but without all of the fat!
Ways to include dairy in your diet:
Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
Use fat-free or low-fat milk when making condensed cream soups (such as cream of
tomato).
Have fat-free or low-fat yogurt as a snack.
Make a dip for fruits or vegetables from yogurt.
Make fruit-yogurt smoothies in the blender.
For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
Top cut-up fruit with flavored yogurt for a quick dessert.
Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
Top a baked potato with fat-free or low-fat yogurt.
If you DO have a dairy sensitivity:
So what if you do have trouble digesting dairy? Many people have a dairy sensitivity in which after ingesting dairy they experience allergy-like symptoms, like diarrhea, gas, bloating, and cramping. Some dairy products can also cause reactions like acne, eczema, brain fog, joint pain, inflammation, and headaches. Lucky for you, there are several dairy- free alternatives that can provide adequate nutrients.
A2 Milk: A1 and A2 are two types of gene variants of casein-a protein in cow’s milk. A peptide produced from the breakdown of casein called BCM-7 has been linked to digestive issues, inflammation, and chronic diseases. A lot of conventional milks today contain the A1 variant of casein, which has been linked to stomach issues like diarrhea, gas, and stomach pains. Milk with only the A2 casein variant has been found to be better tolerated by people with a dairy sensitivity or intolerance. Because goat and sheep's milk are naturally free of the A1 protein, people with any dairy sensitivities may find these types of milk easier to tolerate also.
Nut, Oat, or Rice versions of dairy products: While these may not contain as much protein as regular milk, a lot of these milks are fortified with calcium, one of the most important nutrients for strong bones. It is important to note that if you have a nut or gluten allergy, avoid any nut milk or oat milk, as you may experience an allergic reaction.
Soy products: While soy products are dairy free, it is important to purchase calcium- fortified soy products to get the same about of calcium as from regular dairy products. Avoid large amounts of soy, as soy contains isoflavones that mimic estrogen and can contribute to estrogen dominance.
Raw Milk: Unprocessed raw milk contains enzymes, vitamins, minerals, and fatty acids and is considered safe because it comes from grass fed cows. It has also been shown that people with a lactose intolerance may be able to tolerate raw milk because raw milk contains lactase, the missing enzyme needed to break down lactose.
High calcium non-dairy products: The following products are non-dairy products that are high in calcium, so anyone with a dairy sensitivity can still reach their calcium needs! High calcium dairy products include sardines, canned salmon, calcium-fortified tofu, shellfish, turnip greens, collards, kale, dried beans, broccoli, calcium-fortified orange juice, black strap molasses, and almonds.
Gourmet Spotlight
Creamy Dairy-Free Mac and Cheese
This makes a beautiful orange sauce that's lightly cheesy and deliciously creamy without any cheese substitutes. If you want a stronger cheesy flavor, you can add more nutritional yeast, to taste.
Author: Alisa Fleming
Recipe: Entree
Cuisine: American
Serves: 4 servings
Ingredients:
1 (8-ounce) package uncooked elbow macaroni (gluten-free, if needed)
1 cup cashews
11⁄3 cups water or unsweetened plain dairy-free milk beverage
1⁄3 cup lemon juice, or to taste
1⁄2 teaspoon salt, plus additional to taste
1⁄3 cup oil
4 ounces roasted red peppers, drained
1⁄4 cup nutritional yeast
1 teaspoon onion powder
3⁄4 teaspoon garlic powder
Instructions:
Cook the macaroni according to the package direction.
In a high-power blender or food processor, mix the cashews, water or milk beverage, lemon juice, and 1⁄2 teaspoon salt until smooth. Gradually blend in the oil, roasted red peppers, nutritional yeast, onion powder, and garlic powder. Blend until smooth.
Pour the sauce through a fine mesh sieve into a saucepan (to catch any remaining nut bits). Cook over medium heat, whisking, until thickened. Season the sauce with additional salt, as needed. (I usually add another 1⁄2 teaspoon or so.)
Notes
Casserole Option: Preheat your oven to 350°F. Dice 1 medium onion, and sauté it in 1 tablespoon oil until tender. Combine the pasta, raw cheesy sauce from your blender or food processor, and onion in a baking dish and even it out. Top with dairy-free breadcrumbs, if desired. Bake for 30 minutes, or until lightly browned on top. Cool for 5 minutes before serving.
Sources
Articles:
9 Surprising Facts to Know Before Ditching Dairy (grassrootsfunctionalmedicine.com)
Milk | The Nutrition Source | Harvard T.H. Chan School of Public Health
Recipe:
Creamy Dairy-Free Mac and Cheese Recipe (also Soy-Free!) (goodairyfree.org)
