How to Avoid Hidden Dairy

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Lactose-intolerant individuals can make a concerted effort to remove dairy products from their diets, yet still occasionally experience uncomfortable symptoms after a meal or beverage. What gives? It turns out that going dairy-free involves more than just eliminating the obvious suspects like milk and cheese. Many food products─even “non-dairy” items─may contain dairy-derived ingredients, such as:

Casein

This milk protein is used as an emulsifying and binding agent in many processed foods, including “vegetarian” cheeses and supplements. Other forms of casein used in food processing include ammonium caseinate, calcium caseinate, casein hydrolysate, iron caseinate, magnesium caseinate, paracasein, potassium caseinate, rennet casein, sodium caseinate, and zinc caseinate.

Lactalbumin and lactoglobulin

Lactalbumin is the albumin component in milk. Albumins act as emulsifying and binding agents in a wide range of processed foods. Similar to lactalbumin, lactoglobulin is a whey protein which functions as a gelling and stabilizing agent. It often lurks in unlikely places, like sports beverages.

Lactose

According to the National Institute of Diabetes and Digestive and Kidney Disorders, lactose is often added to prepared foods, including bread, muffins, cakes and other baked goods, breakfast cereals, instant potatoes, soups, breakfast drinks, margarine, lunch meats, bacon, sausage, and hot dogs, salad dressings, many types of snack chips, mixes for pancakes, biscuits, and cookies, and numerous forms of candy.

Whey and Whey Protein

Whey, a by-product in cheese-making, shows up in a variety of prepared food products. Whey protein─which is composed of lactalbumin and lactalglobulin─is found in both foods and nutritional supplements in many forms, including sweet whey, whey powder, whey protein concentrate, and whey protein isolate, which is typically lactose-free.

What’s the take away here? Well, it appears that the more processed a food is, the more likely it is to contain additives, often dairy-derived. You best strategy is to stick to fresh, whole foods as much as possible, as well as healthy prepared foods with relatively short, safe ingredient lists. Your vigilance will serve you well!

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How to Raise Kids Dairy-Free

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Does milk “do a body good?” Maybe not, if one is lactose intolerant. This is a major issue for many people─especially those from certain ethic/racial groups such as African-American, Jewish, Native Indian, and Asian-American.

As you may know by now, lactose intolerance is a condition in which the body can’t digest lactose, the milk sugar present in dairy products. The side effects that may occur if dairy is consumed include stomach pain, gas, and diarrhea─all of which can be especially troubling for children. Read the rest of this entry »

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Tangy Yunnan Mushrooms

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Courtesy of Numi Organic Tea.

Prep Time: 25 minutes

Cook Time: 20 minutes

Ingredients:

    • 2 tea bags Numi Chinese Breakfast
    • 1 tsp. orange rind
    • ½ tsp. cornstarch
    • ½ tsp. red wine vinegar
    • ¾ tsp. sugar
    • pinch of salt & chili flakes
    • 5 cups sliced mushrooms
    • 1/8 cup finely chopped green onions
    • 1 Tbsp. peanut oil

      Directions:

        1. Steep 2 tea bags of Chinese Breakfast in ½ cup boiling water for 5 minutes. Squeeze and remove tea bags and stir in orange rind.
        2. Mix in vinegar, sugar, cornstarch, salt, and chili flakes. Sauté mushrooms in oil in frying pan until slightly browned.
        3. Stir in green onions. Pour in tea mixture and simmer until sauce thickens.

          Servings:

          Makes 4 Servings

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          Tofu Chili

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          Here is a delicious and easy recipe for some Tofu Chili! Courtesy of Nasoya®.

          Prep Time: 10 minutes

          Cook Time: 20 minutes

          Ingredients:

          • 1 pkg Nasoya® Extra Firm tofu, patted dry
          • 2 Tbsp chili powder
          • 1 tsp ground cumin
          • 1 tsp paprika
          • 1 tsp dried oregano
          • 1 tsp salt
          • 1 tsp sugar
          • 1 Tbsp canola oil
          • 2 cloves garlic, minced
          • 1 onion
          • 1 carrot, chopped
          • 1 red bell pepper
          • 1 28 oz can crushed tomatoes
          • 1 15 oz can black beans, rinsed and drained

          Directions:

          1. In a medium bowl, blend chili powder, cumin, paprika, oregano, salt, and sugar, and set aside.
          2. Crumble tofu into bowl of spices and stir until coated with the spices. Set aside.
          3. Heat oil in a large pot over medium high heat. Add garlic, onion, and carrot and sauté, while stirring, for 5 minutes.  Add red pepper and sauté for 5 minutes.
          4. Add the tofu and cook, while stirring, for 5 minutes.
          5. Add tomatoes & black beans. Bring to a boil, then reduce heat and simmer for 10 minutes.
          6. Season to taste. Enjoy!

          Tip: For a meatier tofu texture, press the tofu for 20 minutes.

          Servings:

          Makes 8 Servings

          Nutritionals:

          Calories 190, Calories from Fat 5, Total Fat 5 g, Saturated Fat 0.5 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 450 mg. Total Carbohydrate 26 g, Dietary Fiber 8 g, Sugars 2 g, Protein 12 g

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          Miso Soup

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          Recipe submitted courtesy of Nasoya®.

          Ingredients:

            • 1 pkg Nasoya® Silken tofu, cut into 1” cubes
            • 4 cups water
            • 1Tbsp shredded nori (seaweed)
            • 3 scallions, chopped
            • ½ tsp sesame oil
            • 1/3 cup miso
            • dash of reduced-sodium soy sauce

              Directions:

                1. Bring water to a slow simmer and add the nori. Simmer for 6 minutes. Reduce heat to low and add the miso, sesame oil, soy sauce, scallions, and tofu. Stir until all the miso is dissolved. Enjoy!

                  Servings:

                  Serves 6

                  Nutritionals:

                  Calories 70, Calories from Fat 25, Total Fat 3 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 g, Sodium 550 mg, Total Carbohydrate 5 g, Dietary Fiber 1 g, Sugars 1 g, Protein 5 g

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                  Cold Noodle Tofu Salad

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                  Recipe submitted courtesy of Nasoya®.

                  Ingredients:

                  • Salad:
                  • 1 pkg Nasoya® Chinese style noodles
                  • 1 carrot, julienned
                  • 2 celery stalks, thinly sliced
                  • 5 scallions, bottom 4 inches, thinly sliced
                  • ½ cup thinly sliced Napa cabbage
                  • ½ red bell pepper, thinly sliced
                  • ½ cup julienned bok choy
                  • Sauce:
                  • 1 tsp sesame oil
                  • 2 tbsp rice vinegar
                  • 3 tbsp reduced-sodium soy sauce
                  • 1 tbsp hoisin sauce
                  • 5 tbsp canola oil
                  • Topping:
                  • Nasoya® Extra Firm tofu, patted dry
                  • ½ tsp ground ginger
                  • 1 tbsp reduced-sodium soy sauce
                  • Nonstick cooking oil spray

                  Directions:

                  1. In medium pot, boil water and cook noodles according to package directions and set noodle aside.
                  2. In a large bowl, combine the sauce ingredients. Mix thoroughly. Add prepared vegetables and noodles and toss to blend. Set aside.
                  3. Preheat the broiler. In a small bowl, stir the ginger into 1 Tbsp soy sauce. Cut tofu into ½” cubes and add to small bowl; stir gently to coat. In a single layer, spread tofu on a baking sheet coated with nonstick cooking spray.
                  4. Place under broiler for 5 minutes. Flip tofu and broil for additional 5 minutes; until lightly browed.
                  5. Top the noodle salad with the tofu cubes. Enjoy!

                  Servings:

                  Serves 5

                  Nutritionals:

                  Calories 220, Calories from Fat 100, Total Fat 12 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 450 mg, Total Carbohydrate 21 g, Dietary Fiber 2 g, Sugars 2 g, Protein 9 g

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                  Eggless Tofu Salad

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                  Recipe submitted courtesy of Nasoya®.

                  Ingredients:

                    • 1 pkg Nasoya® Extra Firm tofu, patted dry
                    • 1 celery stalk, minced
                    • 3 Tbsp grated carrots
                    • 2 Tbsp dill, chopped
                    • 2 Tbsp low-fat mayonnaise or Nayonaise®
                    • 2 Tbsp relish
                    • ¼ tsp ground mustard
                    • ½ tsp salt
                    • ¼ tsp black pepper
                    • ¼ tsp turmeric

                      Directions:

                        1. Crumble tofu into a medium bowl. Stir in the celery, carrots, and dill.
                        2. In a small bowl, combine the mayonnaise or Nayonaise®, relish, mustard, salt, pepper, and turmeric and stir well.
                        3. Add to the tofu mixture and stir until blended.
                        4. Serve immediately or chill for 1 hour for optimal flavor.

                          Servings:

                          Serves 5

                          Nutritionals:

                          Calories 100, Calories from Fat 50, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 290 mg, Total Carbohydrate 5 g, Dietary Fiber 1 g, Sugars 1 g, Protein 8 g

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                          Mediterranean Tofu Pizza

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                          Recipe submitted courtesy of Nasoya®.

                          Ingredients:

                            • ½ pkg Nasoya® Extra Firm tofu, patted dry
                            • 1 12-inch pre-baked pizza crust
                            • ½ cup roasted red peppers, chopped
                            • 1 12-oz jar artichoke hearts
                            • ¼ cup red wine vinegar
                            • ½ tsp dried oregano
                            • ¼ tsp salt
                            • 4 tbsp canola oil
                            • 3 cups red onion, sliced thin
                            • 2 tsp balsamic vinegar

                              Directions:

                              1. Drain the artichokes marinade into a small bowl and set artichokes aside.
                              2. Add the vinegar, oregano, and salt to the marinade and stir. In a medium bowl, crumble tofu into 1” pieces. Add the tofu, toss to combine, and let marinate in the refrigerator for at least 2 hours. (For the most flavor, let it marinate overnight.)
                              3. Heat the oil in a large nonstick pan over medium high heat. Place onion slices in pan, turn down the heat slightly and cook for 20 minutes, stirring occasionally, until caramelized.
                              4. Stir in the balsamic vinegar and remove from heat.
                              5. Preheat oven according to pizza crust directions. Place the onions, roasted peppers and half of the artichokes on top. Drain the marinated tofu and scatter on top. Bake according to pizza crust directions or until crust is crispy. Enjoy!

                              Servings:

                              Serves 5

                              Nutritionals:

                              Calories 260, Calories from Fat 100, Total fat 14 g, Saturated fat 1 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 360 mg, Total carbohydrate 33 g, Dietary fiber 4 g, Sugars 4 g, Protein 9 g

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                              Garden Tofu Scramble

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                              Recipe submitted courtesy of Nasoya®.

                              Ingredients:

                              • 1 pkg Nasoya® Firm tofu, patted dry
                              • 1 tbsp canola oil
                              • 1 clove garlic, minced
                              • 1 small white onion, chopped
                              • 6 button mushrooms, sliced
                              • ½ cup carrots, grated
                              • 1 tsp salt
                              • ½ tsp turmeric
                              • 1 cup baby spinach
                              • 1 tomato, diced

                              Directions:

                              1. Heat oil in a large nonstick pan over medium high heat. Once oil is hot add the garlic and onion and sauté for about 5 minutes.
                              2. Add the mushrooms and carrots and sauté for another 5 minutes.
                              3. Add the tofu into the pan crumble it into small pieces using a spatula.
                              4. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. During this time the tofu can be broken into smaller pieces to resemble the consistency of scrambled eggs.
                              5. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes.
                              6. Remove from heat and enjoy!

                              Servings:

                              Serves 7

                              Nutritionals:

                              Calories 90, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 370 mg, Total Carbohydrate 5 g, Dietary Fiber 1 g, Sugars 1 g, Protein 6 g

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                              Basic Tofu Stir Fry

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                              Recipe submitted courtesy of Nasoya®.

                              Ingredients:

                              • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into ½” cubes
                              • 1 red pepper, chopped
                              • 2 carrots, julienne
                              • 2 cups broccoli, chopped
                              • 2 mushrooms, sliced
                              • 2 tbsp canola oil
                              • 8-oz of your favorite stir fry sauce

                              Directions:

                              1. Heat 1 tbsp of oil in a large nonstick pan over medium high heat.
                              2. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes.
                              3. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegetables.
                              4. Stir often to cook evenly.
                              5. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes.
                              6. Serve over rice or noodles. Enjoy!

                              Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables

                              Servings:

                              Serves 5

                              Nutritionals:

                              Calories 190, Calories from Fat 90, Total Fat 10 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 420 mg, Total Carbohydrate 14 g, Dietary Fiber 2 g, Sugars 7 g, Protein 10 g

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