Dairy-Free

Animal milk and milk products such as cheese is generally considered a protein, however, in my case, I use plant “milks” because I am allergic to dairy products.  I have a list of my favorite plant substitutes over in the Brand list (left side menu). 

I also take a calcium tablet since I can’t get my calcium from animal milk. 

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Coconut Yogurt/Sour Cream

1 (13.5 oz) can unsweetened coconut milk

1 (13.5 oz) can unsweetened coconut cream

1 Tablespoon coconut starter (I used So Delicious' brand of coconut yogurt with live cultures)

Sterilize a wide mouth quart sized canning jar and lid with boiling water in a mixing bowl. Remove from the boiling water, let cool on a clean kitchen towel, then pour in the two cans of coconut milk and cream into the jar. Add the starter to the jar and cover with the plastic lid. Screw on tight and shake to mix. Loosen the jar lid and let it set on the counter for at least 48 hours (or longer) at room temperature. (I set my jar next to my microwave). 

The yogurt was tart enough to be used as a sour cream. I removed 1 tablespoon of the yogurt and placed it in a small jar to be used as a starter again and placed both in the fridge. 

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Sheet Pan "Grilled" Cheese Sandwiches - 400* F., 7-10 min.

Preheat oven to 400* F. 

Spread margarine on 12 slices of wheat-free bread on one side only. 

Put 6 slices of bread, margarine side down, on a sheet pan (stainless steel rimmed cookie sheet). Put 1 slice of plant cheese on top of each slice of bread.

Then top the cheese with more bread slices, margarine side up. 

Place sheet pan in the pre-heated oven and bake for 7 to 10 minutes.

Flip over half way through. 

Remove from oven when bread is golden brown!

Eat and enjoy 1 sandwich!

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Snack Packs (see Fruit post for list of finger foods) 

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Fruit

Fruit-Sweetened Recipes

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Frozen Fruit Juice Popsicles 

Can use any fruit juice to make a refreshing summertime treat to make molded frozen popsicles to eat. In addition, can mix the fruit juice with plant-based, sugar-free yogurt to add a nice taste to the popsicles too. 

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Frozen Grape Snack

Remove stems from the grapes, wash grapes in a colander, then place flat in a rimmed cookie sheet pan. Place in the freezer and freeze overnight. Remove from the freezer the next morning, dump 1/2 cup portions into 4 oz. canning jars or snack-sized zippy bags and refreeze. Remove one container at a time to eat and enjoy! 

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Fruity Gelatin

4 cups of fruit juice, divided into 1 cup and 3 cups

4 tablespoons beef gelatin powder

Pour one cup of juice into a saucepan. Add the four tablespoons of the gelatin powder to the saucepan. Mix it with a whisk until all the clumps are gone. Once all the gelatin is mixed in (looks cloudy), move the saucepan over to stove and cook on medium high heat. Heat and stir until it looks clear. Remove from heat, then stir in the rest of the juice. Stir gently to prevent air bubbles. Pour it into an 8" x 8" pan or Jell-o mold. Refrigerate at least four hours. Cut into small cubes. 

Suggestions: 

Add fruit pieces such as grape halves and chopped canned peaches to your fruity gelatin. 

Stir in a cup of Fruit Puree to the fruit and gelatin mixture just before pouring into the molding pan (see Fruit Puree recipe below)

Welch's Grape Juice is yummy!

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Fruit Puree

Thaw out a package of frozen fruit and puree in a blender. Or do the same to drained, canned fruit. Store it in a wide mouth canning jar in the refrigerator or make a Souper Cube container of it for the freezer. Since I'm allergic to applesauce and 5 other fruits, I puree those I can eat to use them in baked foods, beverages, gelatin, etc. 

Suggestions: bananas, blueberries, peaches, pears, prunes, pumpkin, raspberries

TIP for Out of Season Fruits:

I have no problem with eating commercial baby food purees, as long as I can find them without any of the ingredients I'm allergic to or restricted from eating. (see Spice post for Small Jar Tip).

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Snack Packs/Fruit and Vegetable Tray/Finger Food/ Trail Mix

Fruit:

Banana chips
Blueberries, raw or freeze dried
Cantaloupe, honeydew or watermelon balls/cubes

Coconut Flakes, unsweetened

Dates, pitted, chopped

Dried cranberries

Grapes, seedless

Peaches, freeze dried

Raspberries, raw

Dairy-Free: 

Follow My Heart or Violife plant cheese slices cut into quarters

Grain: 
Absolutely Gluten-free crackers

Chex, Corn or Rice Cereal

Fritos, Lightly salted

Granola, unsweetened

Protein:

2 hard-boiled eggs

a broiled hamburger, cut into quarters  (see Protein post for recipe)

Canadian bacon

Cashews, unsalted

cooked shrimps

cup of beef gelatin with fruit

Dino chicken nuggets, gluten-free

meatballs

mixed nuts, low-sodium

peanut butter crackers

protein bar

Pumpkin seeds, shelled

Sunflower seeds, shelled

Vegetable: 

baby carrot sticks 

Celery sticks

Harvest Snaps baked veggie snacks

potato sticks

Red, orange, and yellow bell pepper slices

snap peas

Terra Chips

Suggestions:

* Amazon carries a stainless steel 4 compartment container with a lid. Each compartment is about 5 ounces in size. We ordered a 4 pack set of these. Thought they would be great to fill and take when running errands, etc. 

* pack in a small cooler with an cold pack to keep foods cool and fresh. Add a packaged wet wipe to clean fingers. 

* Use a silicone or paper cupcake/muffin liners to create small divided spaces in the compartments of the snack tray. 

* Or  use a stainless steel cup with a silicone lid to hold a condiment or dip. 

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Protein - Beef, Chicken, Eggs, Legumes, Nuts, Seeds, Turkey

2 Ingredient Chaffle (rhymes with waffle)

1 large egg

1/2 cup plant cheese shreds

Optional: add a can of tuna or chicken, drained

Spray a waffle iron with non-stick oil spray and let it heat up. Mix the egg and cheese together in a bowl with a fork. Add 2 or 3 tablespoons of the batter to the waffle iron and cook for 3-5 minutes or until the light on top goes out and the steam quits. The chaffle is done when golden brown. Repeat two more times for a total of 3 waffles. Serve hot or warm. 

Tips:

Can eat two as a hamburger bun. 

I haven't tried this yet, but I was told you can pull them straight out of the waffle iron, while still warm and drape them into a taco shell press tool. Let cool while in the tool. 

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7 - Can Slow Cooker Soup

1 (28 oz.) can meat (see my list of brands)

6 (15 oz.) cans of various low-sodium vegetables, drained (my hubby found various cans of veggies in our pantry - beets, black beans, carrots, corn, green beans, hominy, peas, potatoes, etc. )

1/2 to 3/4 cup rice

6 cups cold water or stock

2 tablespoons beef gelatin

1 teaspoon each of the Italian herbs - oregano, basil, marjoram, thyme

1 teaspoon dried celery powder

Dump all ingredients into the slow-cooker. Heat on high for several hours or on low all day or overnight. 

TIP: We had leftovers. I got 2 (1/2 cup) Souper Cube trays for Christmas and I used them for some of the soup leftovers. My husband said he liked them because it was easy to figure out portions. We popped out the frozen cubes and stored them in a zippy bag in the freezer. 

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Baked Egg Loaf - 350* F., 50-55 minutes

7 eggs

1 (15 oz.) can mixed vegetables or 2 cups any chopped vegetables you have on hand 

1 cup plant cheese shreds 

optional: sprinkle spice mix on top (see Spice post for recipe)

Preheat oven to 350* F. Spray a 9 x 5 inch loaf pan with baking oil. Steam whatever chopped veggies you have on hand or use the 1 can of mixed vegetables, then transfer to the loaf pan and spread out. In a bowl, whisk together the eggs and the plant cheese shreds. Add plant milk if needed for more moisture. Pour into the loaf pan evenly. Bake for 50 to 55 minutes or until the top of the loaf is golden. Allow to set in the pan for 10 minutes then transfer to a wire rack to cool before slicing. 

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Meal Prep: Boiled Eggs

6 eggs (optional: or more)

Place the eggs down in a saucepan and cover with water. Bring the water to a hard boil on the stove set on high with big bubbles coming to the top. Turn the stove off and cover the sauce pan. Let it sit until the saucepan is cool and then pour the warm water out and rinse the eggs in cold water until they can be handled. Place all the eggs in a canning jar, cover and store in the fridge. When they are good and cold, you can peel and then use the eggs for a snack, carob pudding (see "Treat" post for recipe), deviled eggs, egg salad sandwiches, eggs on toast, sliced up on top of  a lettuce salad as your protein, snack packs, etc. 

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Meal Prep: Becky's Boiled Hamburger

• Place hamburger in a deep stove-top saucepan.
• Add enough water to cover the meat.
• If the meat stays in clumps, break it apart with two forks until it is in small crumbles.
• Slowly bring to a boil, stirring often so the meat stays separated.
• Lower the temperature, cover and simmer until the meat is brown and cooked, about 15 minutes.
• Drain. Set up a colander or strainer inside of a large bowl. Pour the pot of boiled beef through the colander, and the bowl will catch the greasy water. Then you can gently rinse the beef after draining if needed to help remove extra fat. Pour the water into a jar, cap and store in frig to harden the fat. Scrap the congealed fat off the top of the hamburger water and use it for soups or other dishes when you need some moisture. 
• Either use the hamburger right away or freeze it for later use. 

   8. Can use the boiled hamburger for: Sandwiches, Soup, Spaghetti, etc.

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Broiled Hamburgers

I have been broiling pre-made frozen hamburger patties in my oven on high. Takes 4 minutes each side and they are done. I bought a stainless steel BBQ grill drip pan at World’s Market that fits over the top of my stainless steel 13 inch x 9 inch cake pan. Fits like it was made for it. The fat from the hamburgers drains away into the cake pan and they are done in 8 minutes flat! I broil six hamburgers at a time and store the extras in the fridge for my lunches. I love this new way to cook them and they don’t taste any different from the fried hamburgers.

TIP: And I drain all the fat and juices from the pan into a clean vegetable can that I save for that purpose and store in the freezer until the can is full and then hubby takes it out with the garbage on trash day.

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Egg Sandwich

1-2 eggs

Portion Control: 1 slice of wheat-free toasted bread, cut in half (My idea of a decent sandwich is two pieces of bread.)

soy-free margarine

Break egg(s) into a square glass bowl and whip with a fork. Nuke in the microwave 1:30 to 2:00 minutes. Meanwhile, toast bread slice in a dedicated wheat-free toaster and when done, remove to a clean plate. While the bread is still warm, spread soy-free margarine over one side of the bread and cut into half. Remove cooked egg from the microwave, cut in half, then transfer egg onto half bread slice and cover with the remaining half of bread. Yum!

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Meal Prep: Slow-Cooker Chicken 

1. Place chicken breasts in the the slow-cooker.

2. Pour water over the chicken to barely cover it.

3. Cover and cook on low for 6 to 7 hours or high for 3-4 hours.

4. Confirm the internal temperature reaches at least 165* F. with a meat thermometer stuck in the largest portion of the breast.

5. Pull chicken out and place on a plate to let cool.  When cool to the touch, take two forks and pull meat apart or run through a grinder for sandwich meat. Pack into freezer containers and put them away until you need one for a recipe. 

6. Ladle the cooked chicken broth into canning jars and cover. When cool to the touch, refrigerate. Remove fat that floated to the top of the jars and freeze the stock water in 1/2 cup Souper Cubes to use later in other dishes to give them a bit more flavor. Be sure to label and date. 

Can use in soups, chicken & egg noodles, chicken salad sandwiches, etc. 

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Meatloaf, Low Fodmap - 350* F, 55-60 minutes

 

2 1/2 pieces wheat-free white bread

1/2 cup plant milk

1 1/2 pounds hamburger (ground beef)

2 large eggs

1 medium carrot, finely chopped in blender

1 medium red bell pepper, finely chopped in blender too

1 tablespoon coconut aminos

1/2 teaspoon dried parsley and dried thyme

Soak bread in plant milk, preheat oven and then hand squish all ingredients together in a bowl until thoroughly mixed. Pat down into a loaf pan and bake in the oven at 350* F. for 55 to 60 minutes. Good with a baked potato! (see "Vegetable" post for directions to microwave a baked potato). 

TIP: I have a meatloaf pan that contains a drip pan that drains the grease off the meatloaf as it cooks. I believe I bought it at J.C. Penney's many years ago. However, I came across a similar pan at Walmart recently!

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Muffin Egg Bites - 400* F., 15 minutes

1 slice of turkey bacon per muffin well

1 egg per muffin cup well

1/8 cup (coffee measuring scoop) Violife cheese shreds

Sprinkle of Salt-free spice blend (see Spice post for recipe)

Line the inside of the muffin well with the turkey bacon like a cupcake liner. Break an egg into each well inside the bacon. Add the 1/8 cup of cheese shreds to the top of the egg and sprinkle on top of that a little salt-free spice blend. Bake at 400* F. for 15 minutes.

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Oven-Baked Chicken   375 degrees F., 50 minutes

gallon size zippy bag

2 - 2 1/2 cups (more or less) crushed corn flakes, Rice Krispies, Chex corn or rice cereal

1/2 teaspoon each: basil, oregano, parsley and thyme

1/4 to 1/2 cup coconut amino

6 chicken breasts

Preheat the oven at 375 degrees F., then oil a stainless steel or cast iron skillet, set aside. 

Rinse chicken pieces in a bowl of water, then dip the chicken breasts in the coconut amino. 

For the crumb mixture, crush cereal in the zippy bag with a rolling pin or blender. Throw in the herbs and shake to mix. Remove chicken breasts one at a time from the coconut amino and place the chicken breast into the bag of crushed cereal. Close the bag and shake it to coat the chicken with the crushed cereal. Remove chicken from the bag and then place chicken, skin side up in the skillet. 

Bake in a 375 degree oven uncovered for about 50 minutes or till tender. Turn with a spatula halfway through baking time. Chicken is done when it is easily pierced with a fork. Makes 6 servings. 

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Slow-Cooker Black and White Beans

2 (15 oz.) cans black beans

2 (15 oz.) cans white northern beans

3 3/4 cups of water or homemade, low-sodium meat or vegetable stock 

Rinse the canned beans in a sieve or colander and then dump all the ingredients in a slow cooker. Cook on low all day or on high for a half day for dinner/supper. 

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Snack Packs (see Fruit post for list of finger foods) 

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Treats

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Banana Cookies - 350* F. for 20 min.

3 ripe bananas, mashed

2 cups rolled oats

1 cup dried blueberries, cranberries, raspberries or other low-fodmap dried fruit

1/3 cup oil (coconut or corn)

1 teaspoon vanilla extract

Preheat oven to 350 degrees F.

In a large bowl, mash the bananas. Stir in all the other ingredients. Mix well and allow to sit for 15 minutes. Drop teaspoonfuls on cookie sheet. Bake for 20 minutes in the oven or until lightly brown. Store in a covered container in the refrigerator.

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 Snack Packs (see Fruit post for list of finger foods) 

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