Dietary Tip of the Week !

Lactose free can be easy!

Milk has sparked a lot of controversy and it has been suggested that it isn't the best source of calcium to put into our bodies but, milk can easily be illuminated and replaced with a variety of different alternatives. This helps to live a lactose free life for those with lactose intolerance and for others who want to stop consuming so much milk because of these controversial issues towards milk being negative to our health.

There are many great alternatives.... 

Lactose-free milk- Contains the same proteins as milk but doesn't include and lactose. It is also available is regular milk varieties ( Skim, 1%, 2% etc.)  Lactose-free milk is also available in organic varieties.

Soy Milk- This is one of the most popular alternatives to milk and it a great source of protein it is also great for cooking and baking! 

Nut Milks-Nut milk being almond milk is among the most common of nut milks. This alternative is great for baking also, these nuts are high in "good fats" and Vitamin E. 

Rice Milk- Rice milk comes in its vanilla flavour and is very sweet. It isn't useful for cooking but is best used as a beverage and for pouring on cereal.

Hemp Milk- This is a newer milk alternative and may be difficult to find in some places. It has a high amount of protein and can be used for some cooking applications ( i.e. sauces) 

Oat Milk- This milk alternative has a moderate amount of protein therefore making oat milk more useful  for cooking. This milk replacement is  mild and nutty tasting also, it is a great match for hot cereals and many breakfast foods!

There are also many fruits, vegetables & seeds/nuts where you can obtained calcium for example..

• Sesame Seeds
• Almonds
• Flax Seeds
• Kumquats
• Green Leafy Vegetables ( collards, kale, broccoli etc.) 
• Brazil Nuts
• Dried Herbs ( dill, parsley, mint etc.)
• Garlic
• Spinach 
• Dried figs
• Oranges and Tangerines
• Kiwi

These are just some of the many alternatives for keeping calcium into your diet !

Even though dairy is in most foods there are many ways you can enjoy the foods you like eliminating lactose. Below is a great video on how to make dairy free chocolate cupcakes.

Overall, there are many replacements to milk alone and there are also many different alternatives in order to implement calcium into your diet without consuming the lactose in diary products. You can still have your cupcake and eat it too.. keeping it dairy free!