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Digital Subscriptions > Healthy Food Guide > November 2016 > Your guide to HEALTHY DAIRY-FREE COOKING

Your guide to HEALTHY DAIRY-FREE COOKING

THE DEMAND FOR DAIRY FREE is on the rise and, thankfully, so is the number of alternatives. I’m going to show you how to use them in your cooking to replicate the creamy texture of traditional milk products without adding lots of fat and sugar

GET KITCHEN CLEVER WITH PHIL

STOP BY THE DAIRY CHILLER CABINET at the supermarket and you’ll spot dozens of products that have never been near a cow’s udder. Until a few years ago dairy-free options were limited, but it’s suddenly trendy to swap milk for nut or soya alternatives – and the market is booming as a result. In fact, you could have a different flavoured cup of coffee each day of the week, not to mention the host of yogurts, spreads and cheese replacements to choose from.

Of course, while some eschew dairy by following a vegan diet, for example, there are others for whom it isn’t even an option due to allergy or intolerance. Regardless, ensuring good, low-fat flavour and high calcium intakes are top priorities.

REPLACE MELTED BUTTER WITH OIL

Light olive and sunflower oils are fine to use in most recipes, while the rich flavours of extra-virgin olive oil and avocado oil go well with chocolate and fruit-based baking recipes. As a guide, replace 100g melted butter with 5tbsp oil and 1½tbsp water.

FREEZE LEFTOVER dairy-free yogurt, such as soya, in ice cube trays. It’s great for whizzing up with berries to make thick, ice-cold smoothies.

DAIRY-FREE COOKING KNOW-HOW

1 You’re substituting milk in a recipe Remember, some milk alternatives will be thicker and creamier than cow’s milk, so they’ll react differently to heat during cooking. Others, such as coconut and oat, will give the recipe a stronger flavour.

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About Healthy Food Guide

Is your marriage making you fat? We reveal how to dodge those happy-couple fat traps for the sake of your waistline. Find out how to eat well to avoid inflammation, the best foods to fuel your workout and need-to-know tips and recipes for your dairy-free storecupboard. Plus: warming soups to curl up with, healthy Indian curry swaps for Friday night and two Sunday roasts go head-to-head on nutrition. Find it all in November’s Healthy Food Guide.
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