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    Dairy-Free Cookbook for Beginners: 101 Simple, Satisfying Recipes
    Dairy-Free Cookbook for Beginners: 101 Simple, Satisfying Recipes
    Dairy-Free Cookbook for Beginners: 101 Simple, Satisfying Recipes
    Ebook264 pages2 hours

    Dairy-Free Cookbook for Beginners: 101 Simple, Satisfying Recipes

    By Chrissy Carroll

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    About this ebook

    Your all-in-one beginner's guide to eating dairy-free everyday—101 stress-free recipes

    With a little help and guidance, living dairy-free can be both doable and delicious. The Dairy Free Cookbook for Beginners is a great way to start eating smarter and healthier every day. There are dozens of dairy free cookbook recipes you can make in minutes—everything from a delightful dinnertime feast to sweet treats for dessert, all while satisfying your dietary needs with ease.

    With fresh takes on classic comfort foods like Mac and Cheese and Barbecue Chicken Pizza, this complete dairy free cookbook delivers everything you need to make and serve non-dairy dishes your entire family will enjoy—and feel like you're not missing out. If you've recently decided to switch to this nutritious diet plan to address health concerns, the Dairy Free Cookbook for Beginners can help you get started in a snap.

    This beginner's dairy free cookbook includes:

    • Recipes galore—Discover loads of quick dairy free cookbook recipes that are perfect for meat-eaters and vegans/vegetarians alike.
    • Stay allergen-free—Explore easy-to-follow recipe alternatives to address the top 8 allergens that could affect you, including gluten, soy, and nuts.
    • Essential extras—Get expert info on filling your pantry, dairy alternatives, shopping tips, eating out, and so much more.

    Get 101 easy, tasty ways to go dairy free—100% stress-free—in this Dairy Free Cookbook for Beginners.

    LanguageEnglish
    PublisherOpen Road Integrated Media
    Release dateMay 26, 2020
    ISBN9781647390136
    Dairy-Free Cookbook for Beginners: 101 Simple, Satisfying Recipes

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      Book preview

      Dairy-Free Cookbook for Beginners - Chrissy Carroll

      Copyright © 2020 Rockridge Press, Emeryville, California

      No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

      Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read.

      For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500.

      Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa.

      TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book.

      Interior and Cover Designer: Darren Samuel

      Art Producer: Sue Bischofberger

      Editor: Anna Pulley

      Production Manager: Michael Kay

      Production Editor: Sigi Nacson

      Photography © 2020 Darren Muir

      ISBN: Print 978-1-64739-012-9 | Ebook 978-1-64739-013-6

      R0

      For Devon, my crazy-haired kiddo—I’m forever grateful for your enthusiasm and kind heart.

      CONTENTS

      Introduction

      One Dairy-Free 101

      Two Creating a Dairy-Free Kitchen

      Three Dairy-Free Essentials (Milks, Cheeses, and Creams)

      Almond Milk

      Oat Milk

      Chocolate Cashew Milk

      Dairy-Free Buttermilk

      Scallion Cream Cheese

      Dairy-Free Parmesan

      Italian-Style Cashew Ricotta

      Cashew Sour Cream

      Ranch Dressing

      Coconut Whipped Cream

      Lemon Aquafaba Whipped Cream

      Four Breakfast and Smoothies

      Pineapple Banana Green Smoothie

      Sunshine Smoothie

      Raspberry-Chocolate Overnight Oats

      Biscuits with Whipped Blueberry Butter Spread

      Belgian Waffles

      Morning Glory Bread

      Potato, Bacon, and Apple Hash

      Meal Prep Egg Muffins with Butternut Squash and Sausage

      Loaded Bagel Breakfast Sandwich

      Steak and Bean Breakfast Burritos

      Five Salads and Soups

      Cucumber, Tomato, and Red Onion Salad

      Mango Avocado Salad

      Crunchy Broccoli Salad

      Buffalo Chickpea Salad

      BLT Pasta Salad

      Roasted Potato and Arugula Salad

      Honey-Mustard Potato Salad

      Roasted Vegetable Salad

      Barbecue Beef Salad

      Cucumber and Mango Gazpacho

      Creamy Tomato Soup

      Pumpkin and Apple Soup

      Corn Chowder

      Lemony White Bean and Orzo Soup

      Red Curry Chicken and Zoodle Soup

      Six Sauces, Sides, and Snacks

      Lemon Vinaigrette Dressing

      Mushroom and Sweet Onion Gravy

      Quick-Pickled Red Onions

      Balsamic Honey Collard Greens

      Bacon-Wrapped Green Beans

      Maple-Mustard Roasted Carrots

      Mexican Street Corn

      Creamy Mashed Potatoes

      Homestyle Dinner Rolls

      Classic Hummus

      French Onion Dip

      Savory Homemade Crackers

      Chili-Lime Popcorn

      Energy Bites with Cranberry, Coconut, and Chia Seeds

      Frozen Banana Bites

      Seven Vegetarian and Vegan Dishes

      Pesto Zoodles

      Plantain Frittata

      Corn and Sweet Potato Fritters

      Cauliflower and Sweet Potato Tacos

      Mexican-Inspired Stuffed Sweet Potatoes

      Portobello Sheet Pan Fajitas

      Mushroom Ramen

      Rice Noodle Stir-Fry

      Greek Rice and Veggie Bowls

      Arugula Lemon Pasta

      Mac and Cheese

      Stuffed Shells

      Slow Cooker Irish Stew

      Chickpea Stew with Grits

      Vegan Bean Chili

      Eight Fish and Shellfish

      Curried Tuna Salad Pita Pocket

      Tuna Sushi Bowls

      Coconut Citrus Poached Salmon

      Sheet Pan Salmon and Veggies

      Fish Tacos

      Cioppino

      Seared Scallops with Mashed Cauliflower

      Stuffing-Stuffed Sole

      Shrimp Scampi

      Caribbean Shrimp and Quinoa

      Nine Meat Mains

      Fried Chicken

      Barbecue Chicken Pizza

      Chicken Pot Pie

      Mango Almond Butter Chicken and Rice

      Southwestern Turkey Burgers

      Easy Turkey Meatloaf

      Lemony Turkey Rice Skillet

      Apple-Pear Pork Chops

      Slow Cooker Pulled Pork

      Ham and Black-Eyed Pea Skillet with Corn Bread Topping

      Fried Rice with Chorizo and Cashews

      Korean Ground Beef Bowls

      Spaghetti and Meatballs

      Slow Cooker Pot Roast

      Curry-Seasoned Cabbage and Steak

      Ten Desserts

      Frosted Sugar Cookie Bars

      Hungarian Cookies

      Pineapple-Coconut Ice Pops

      Peanut Butter Banana Nice Cream Pie

      Strawberry Shortcake

      Peach Crisp

      Pumpkin Pie

      Cinnamon Sugar Biscuit Donuts

      Chocolate Cake with Marshmallow Buttercream Frosting

      No-Bake Brownie Bites

      Measurement Conversions

      Recommended Brands

      Resources

      References

      About the Author

      INTRODUCTION

      Welcome to the world of dairy-free cooking! Whether you’re excited to get started or completely overwhelmed by the prospect of leaving your dairy favorites behind, I look forward to guiding you on this journey and showing you how to make a dairy-free lifestyle work for you. My personal experience with dairy-free eating began just a few weeks after my son was born, when he was diagnosed with food protein–induced allergic proctocolitis. In layperson's terms, he couldn’t digest certain food proteins—specifically dairy, soy, and eggs. Since I was nursing at the time, I was thrust into overhauling my own diet in order to keep him healthy.

      Even as a registered dietitian, I found it overwhelming to try to balance this new way of eating while simultaneously learning to parent a newborn. I found it especially challenging to think through meal ideas and read every label. Although I knew dishes like grilled chicken and steamed broccoli were safe, I wanted recipes that were hearty and indulgent, too.

      I quickly realized many other parents—many of whom didn’t have the nutrition background and culinary knowledge I did—were struggling with the same thing. That realization became my catalyst to embrace dairy-free cooking, learn how to re-create classic favorites, make soul-satisfying meals, and create rich desserts, all without dairy. After many years of recipe experiments and testing, I’ve amassed a treasure trove of self-created recipes that you’ll find in this cookbook and on my website, Dairy Free for Baby.

      Let’s talk about why you’re here. You may be struggling with a similar situation with your own child, or have been diagnosed with an allergy or intolerance yourself. Perhaps you’re choosing a dairy-free lifestyle for other reasons, like digestive health or ethical beliefs. No matter the reason, here you’ll find a clear, simple path to learn about and start a dairy-free diet.

      Don’t let the word diet worry you. Despite the fact that I may refer to this as a diet, it’s really a lifestyle change. Diets sometimes imply deprivation, and you won’t feel anything close to that with these recipes. I’m here to show you how you can still enjoy just about any of your favorite meals with easy swaps and modifications that you will come to feel quite at home with.

      We’ll talk about the tools, tips, and key ingredients you’ll want to know about in order to optimize your new way of living. And then we’ll dive into the recipes—101 easy recipes for everything from sauces to main dishes to holiday treats. Before you know it, you’ll be cooking up tasty dairy-free meals that satisfy you, your family, and your dinner guests alike. Ready to dive in? Grab your plant-based milk and vegan butter, and let’s get started!

      One

      Dairy-Free 101

      Change can be intimidating—and that’s especially true when you’re embarking on a new way of eating. But with a little planning, preparation, and creativity, you’ll find that dairy-free living can be both doable and delicious. You’ll soon be able to whip up anything from a nutritious dinner to a decadent dessert, all while meeting your dietary needs.

      Throughout this chapter, you’ll find helpful tips on the benefits of dairy-free eating, label-reading, plant-based substitutes, and more.

      The Benefits of Dairy-Free Eating

      If you think you’re making a sacrifice by giving up dairy, you’re not alone. Forgoing your favorite cheese or ice cream can feel like a punishment! But soon enough, these changes will become second nature. Not only will you forget about what you’re giving up, but you’ll also realize everything you’re gaining, such as exciting, new go-to favorites, and, of course, a healthier way of life.

      I don’t believe dairy is inherently unhealthy—but it may be the wrong choice for your body depending on health concerns or ethical beliefs. You can expect to reap several benefits on this new diet, some that may be specific to medical concerns and others that are universal:

      Prevents allergic reactions. It can be quite scary to learn you (or your nursing baby) have a food allergy. Allergies involve an immune system attack on a particular protein—in this case, the protein in milk products. Because allergies can progress in severity, it’s essential to eliminate all dairy products from your diet. By doing so, you’re keeping your body safe and preventing uncomfortable, unhealthy, and even life-threatening reactions.

      Eliminates lactose intolerance symptoms. Unlike an allergy where protein in milk is a concern, lactose intolerance is the inability to fully digest the sugar in milk. It’s less severe, but can still have some pretty uncomfortable side effects, such as diarrhea, bloating, or gas. Switching to low-lactose products or ditching dairy altogether can help you feel better and eliminate these symptoms.

      Clears skin. Research suggests dairy may be associated with acne in adolescents and young adults. A study in the journal Nutrients concluded that dairy products were associated with increased risk of acne among those from ages 7 to 30. Additionally, infants and young children with dairy allergies may have eczema that’s exacerbated by eating dairy products. Removing dairy from the diet may help clear up the skin.

      Indirectly promotes weight loss. Dairy itself has not been proven to contribute to excess weight gain or obesity. However, when following a dairy-free diet, you’ll need to eliminate some of the dairy-containing processed foods you used to eat. You’ll probably also find yourself cooking more at home, rather than eating out or grabbing on-the-go convenience foods. These choices may indirectly help you lose weight.

      Improves symptoms of digestive disorders. Dairy products may trigger symptoms in certain digestive disorders. For example, high-fat dairy products may increase the risk of diarrhea among patients with irritable bowel syndrome. Similarly, some digestive disorders can be exacerbated by a group of carbohydrates known as FODMAPs. Lactose, the sugar found in milk, is one type of FODMAP, which may be related to digestive symptoms in some people. Although not all dairy products contain high levels of fat or lactose, you may choose to eliminate all dairy to see how the body reacts.

      Aligns with your ethical beliefs. You may choose to eliminate dairy because of ethical

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