Need Ideas--is There A List?

[susiequsie]

I have been gluten-free for maybe 8 months and found it has helped a lot. (I found my problems surfacing after having a portion of my large colon removed due to ischemic colitis 2 years ago.) I've not been tested, since this continues to develop and my response to gluten-free and now determing that dairy is also a problem has been all the proof I need. (I've learned a lot from both this board and from Web MD boards.)

Anyway, I know pretty much what I must avoid to be dairy-free, but other than the broad generalization of eating unprocessed meats, vegetables, and fruits, is there a sample menu somewhere I can access to give me an idea to get started at now dairy-free too? I know that there are plenty of you that are both gluten-free and DF too. (Last night I had baked chicken breasts, baked sweet potatoes, and plain lima beans. But, I need more ideas.)

Thanks,

Susiequsie

[tarnalberry]

Let's see... We tend to eat stir-fries, soups, stews, casseroles, chilis, and salads. Of course, I'm lazy, or the list would be longer.

Here's the thread I have with most of my recipes (I haven't added much recently, but there are still something like 80 recipes on there...). All of them are gluten free. Virtually all are dairy free. Many are soy free. And many are vegetarian or vegan.

https://www.celiac.com/gluten-free/index.php?showtopic=6981

[missy'smom]

There are some who recreate their favorite dairy laden foods. I haven't done that. Most days I stick with meals much like the one you described. I would add a seasoning blend to the chicken, some cinnamon and Earthbalance spread to the sweet potato and maybe a salad with a homemade vinagrette-doesn't have to be homemade but I like that better. I usually have at least 5 different vinegars on hand. I use mayo sometimes if I crave something creamy. I've been putting a dab mixed in with avacado and salsa and had some tossed into a lettuce salad with salt and pepper and fresh lemon juice. I've found recently that macadamia nuts have a sweet creaminess that reminds me of dairy. Healthy fats like avacados and nuts help satisfy. Coconut milk and Thai Kitchen curry pastes make a nice creamy easy to make curry.

Here are some products that you may find useful:

Earthbalance-works very well in baking muffins and quickbreads

Spectrum shortening-for baking

Vegan Gourmet "cheeses"

Namaste mixes-we love the chocolate cake and spice cake mixes-don't care for pancakes or pizza, haven't tried muffin or cookie mixes

Vance's Dari-free powder-for use in recipes that call for milk

Almond milk for drinking-many use it in recipes too

soy yogurt as a repacement for buttermilk in recipes

Soytoo spray can "whipped cream" is yummy!

You may want to check out vegan blogs and cookbooks for flavorful dairy-free recipes. Not all are gluten-free but many are. Here's one to get you started. Open Original Shared Link

[ang1e0251]

I have been dairy light for most of my life. I just substitute soy milk for any case where I used to have fresh dairy. I like the Silk Vanilla. It is slightly sweet which makes it good for drinks and puddings. But if you make savory foods like scalloped potatoes, soups or casseroles you must use the unsweetened Silk. It's very good. There are also rice milks and almond. They are good also.

If you have some particular dishes you'd like to convert, post them here and we'll try to help out.

[susiequsie]

Let's see... We tend to eat stir-fries, soups, stews, casseroles, chilis, and salads. Of course, I'm lazy, or the list would be longer.

Here's the thread I have with most of my recipes (I haven't added much recently, but there are still something like 80 recipes on there...). All of them are gluten free. Virtually all are dairy free. Many are soy free. And many are vegetarian or vegan.

https://www.celiac.com/gluten-free/index.php?showtopic=6981

Thank you SO MUCH for your list of recipes. I've looked over many of your recipes and they sound wonderful and are a great aid in my meal planning. Sounds like I can plan to eat more than just plain foods. Great!

[susiequsie]

There are some who recreate their favorite dairy laden foods. I haven't done that. Most days I stick with meals much like the one you described. I would add a seasoning blend to the chicken, some cinnamon and Earthbalance spread to the sweet potato and maybe a salad with a homemade vinagrette-doesn't have to be homemade but I like that better. I usually have at least 5 different vinegars on hand. I use mayo sometimes if I crave something creamy. I've been putting a dab mixed in with avacado and salsa and had some tossed into a lettuce salad with salt and pepper and fresh lemon juice. I've found recently that macadamia nuts have a sweet creaminess that reminds me of dairy. Healthy fats like avacados and nuts help satisfy. Coconut milk and Thai Kitchen curry pastes make a nice creamy easy to make curry.

Here are some products that you may find useful:

Earthbalance-works very well in baking muffins and quickbreads

Spectrum shortening-for baking

Vegan Gourmet "cheeses"

Namaste mixes-we love the chocolate cake and spice cake mixes-don't care for pancakes or pizza, haven't tried muffin or cookie mixes

Vance's Dari-free powder-for use in recipes that call for milk

Almond milk for drinking-many use it in recipes too

soy yogurt as a repacement for buttermilk in recipes

Soytoo spray can "whipped cream" is yummy!

You may want to check out vegan blogs and cookbooks for flavorful dairy-free recipes. Not all are gluten-free but many are. Here's one to get you started. Open Original Shared Link

[susiequsie]

There are some who recreate their favorite dairy laden foods. I haven't done that. Most days I stick with meals much like the one you described. I would add a seasoning blend to the chicken, some cinnamon and Earthbalance spread to the sweet potato and maybe a salad with a homemade vinagrette-doesn't have to be homemade but I like that better. I usually have at least 5 different vinegars on hand. I use mayo sometimes if I crave something creamy. I've been putting a dab mixed in with avacado and salsa and had some tossed into a lettuce salad with salt and pepper and fresh lemon juice. I've found recently that macadamia nuts have a sweet creaminess that reminds me of dairy. Healthy fats like avacados and nuts help satisfy. Coconut milk and Thai Kitchen curry pastes make a nice creamy easy to make curry.

Here are some products that you may find useful:

Earthbalance-works very well in baking muffins and quickbreads

Spectrum shortening-for baking

Vegan Gourmet "cheeses"

Namaste mixes-we love the chocolate cake and spice cake mixes-don't care for pancakes or pizza, haven't tried muffin or cookie mixes

Vance's Dari-free powder-for use in recipes that call for milk

Almond milk for drinking-many use it in recipes too

soy yogurt as a repacement for buttermilk in recipes

Soytoo spray can "whipped cream" is yummy!

You may want to check out vegan blogs and cookbooks for flavorful dairy-free recipes. Not all are gluten-free but many are. Here's one to get you started. Open Original Shared Link

missy's mom, I'm looking forward to using your many tips and suggestions as well as the list of good products to try. I already use Earthbalance margarine. You are helping to give me the tools I need to eat more than just plain foods. Thank you!

[susiequsie]

I have been dairy light for most of my life. I just substitute soy milk for any case where I used to have fresh dairy. I like the Silk Vanilla. It is slightly sweet which makes it good for drinks and puddings. But if you make savory foods like scalloped potatoes, soups or casseroles you must use the unsweetened Silk. It's very good. There are also rice milks and almond. They are good also.

If you have some particular dishes you'd like to convert, post them here and we'll try to help out.

Thanks to you for your helpful suggestions, too. I wondered how you could make scalloped potatoes. I don't have any particular dishes to convert at this point, but I'm sure I will come up with some later. Thanks again!

[GFinDC]

Just a note that some people react to the Rice Dream milk, so you might want to avoid their products when looking for alternates. There are several threads about the Rice Dream issue on the board.

[julirama723]

I've found that coconut milk is an excellent milk/cream replacement in sweet dishes. I make an AWESOME tapioca pudding with coconut milk! I also use it for smoothies and in baking. Hemp milk and almond milk are good, too, and both are casein- and lactose-free. I can't drink soy milk at all, my body does NOT like it.

For a butter substitute, I've used ghee and Earth Balance. Ghee is pretty fatty and takes a bit of getting used to, but it's tasty. I've not found a cheese substitute yet, and this is what saddens me the most! Any of the soy cheese and almond cheese I've found still contains casein. (If anybody knows of a casein- and lactose-free cheese, PLEASE let me know!)

My favorite non-dairy foods that give the "feeling" of dairy (the creaminess or richness factor) are avocado, nut butters, bacon, nuts, seeds, flavored oils and mayonnaise. I love making fresh guacamole, and eat that on taco salads or with beans and quinoa (I can't eat rice, so I make Mexican quinoa instead, it's awesome!) I eat peanut butter, hazelnut butter, and almond butter with fruit.

Bacon goes great with anything! I chop it up into small pieces, cook with bell pepper and green onion, then scramble eggs with it. I also make my own sausage from ground pork and it's just as delicious. Mayo works great as a veggie dip, since most veggie dips and dressings contain some form of dairy. Just add flavored oils, spices, seasonings, sea salt, chopped/pureed veggies and voila, a great homemade veggie dip.

I make my own trail mix that I eat as a snack, and a lot of times, just eat it for breakfast! I combine all sorts of gluten-free/DF foods, like golden raisins, sunflower seeds, unsweetened coconut flakes, unsweetened banana chips, DF chocolate chips, dried cranberries, chopped pecans, etc. It's MUCH tastier and cheaper than pre-packaged trail mix.

As for favorite meals, this is usually what I like to eat:

Grilled chicken (marinated in Kraft Italian dressing) with lima beans

Chicken taco salad (chicken, lettuce, fresh salsa, fresh guacamole)

Bacon Burgers (burger no bun, bacon, mayo, ketchup, mustard, pickles) with string beans

Refried beans and Mexican quinoa

Homemade pasta sauce with shiritake noodles

Omelet with bacon or sausage, green onions, bell pepper

Homemade baked beans with pork

Flank steak (marinated in San-J/honey/garlic/pepper) with baked cauliflower

[hilwacat]

Hi Susiequsie,

I have been making this same transition for the last 6 months. This site is a great resource for recipes and ideas.

I recommend that you get a rice cooker, if you don't have one already. The best are the ones that have "fuzzy logic" meaning they constantly read and adjust so you have perfect rice every time. Mine is by Panasonic, but there are a lot of other great ones out there too.

Indian curries are also gluten-free and DF, but I haven't made one yet. I mostly stir-fry.

Here are my top 5 recipes:

1. Jumbo shrimp in white wine ginger sauce (1/4C white wine/2 tbsp tomato paste/1/2 C boullion broth/ 1 tsp ginger) with mushrooms and sugar snap peas. Over rice or Trader Joe's Rice Noodles. To make:Saute mushroom and sugar snap peas, add sauce, bring to boil, add 1 lb. shrimp and chopped green onions (opt) cook 2 minutes or until done.

2. Fried chicken (rolled in all-purpose gluten-free flour, dash Xanthan Gum, Egg, Rice Milk and crunched gluten-free Corn Flakes) with baked potatoes and broccoli.

3.Roasted veggies (tomato, eggplant, zucchini etc 40 min. 400 degrees) with gluten-free grilled chicken sausage and rice.

4. Cucumber/Avocado Sushi rolls, dip in gluten-free soy sauce and have a fresh fruit side. (lunch)

5. Alliteration salad: arugula, avocado, almonds, and granny smith apples in olive oil/balsamic vinegar/ s&p dressing

[susiequsie]

Just a note that some people react to the Rice Dream milk, so you might want to avoid their products when looking for alternates. There are several threads about the Rice Dream issue on the board.

Hi GFinDC: I did not know that some folks react to the Rice Dream milk. My husband drinks it after years of horrible drainage and postnasal drip. Apparently, he reacts to casein. I've tried a little with cereal a couple of times, but not enough yet to determine anything. Thanks for the heads-up on that. I'll be careful.

[susiequsie]

I've found that coconut milk is an excellent milk/cream replacement in sweet dishes. I make an AWESOME tapioca pudding with coconut milk! I also use it for smoothies and in baking. Hemp milk and almond milk are good, too, and both are casein- and lactose-free. I can't drink soy milk at all, my body does NOT like it.

For a butter substitute, I've used ghee and Earth Balance. Ghee is pretty fatty and takes a bit of getting used to, but it's tasty. I've not found a cheese substitute yet, and this is what saddens me the most! Any of the soy cheese and almond cheese I've found still contains casein. (If anybody knows of a casein- and lactose-free cheese, PLEASE let me know!)

My favorite non-dairy foods that give the "feeling" of dairy (the creaminess or richness factor) are avocado, nut butters, bacon, nuts, seeds, flavored oils and mayonnaise. I love making fresh guacamole, and eat that on taco salads or with beans and quinoa (I can't eat rice, so I make Mexican quinoa instead, it's awesome!) I eat peanut butter, hazelnut butter, and almond butter with fruit.

Bacon goes great with anything! I chop it up into small pieces, cook with bell pepper and green onion, then scramble eggs with it. I also make my own sausage from ground pork and it's just as delicious. Mayo works great as a veggie dip, since most veggie dips and dressings contain some form of dairy. Just add flavored oils, spices, seasonings, sea salt, chopped/pureed veggies and voila, a great homemade veggie dip.

I make my own trail mix that I eat as a snack, and a lot of times, just eat it for breakfast! I combine all sorts of gluten-free/DF foods, like golden raisins, sunflower seeds, unsweetened coconut flakes, unsweetened banana chips, DF chocolate chips, dried cranberries, chopped pecans, etc. It's MUCH tastier and cheaper than pre-packaged trail mix.

As for favorite meals, this is usually what I like to eat:

Grilled chicken (marinated in Kraft Italian dressing) with lima beans

Chicken taco salad (chicken, lettuce, fresh salsa, fresh guacamole)

Bacon Burgers (burger no bun, bacon, mayo, ketchup, mustard, pickles) with string beans

Refried beans and Mexican quinoa

Homemade pasta sauce with shiritake noodles

Omelet with bacon or sausage, green onions, bell pepper

Homemade baked beans with pork

Flank steak (marinated in San-J/honey/garlic/pepper) with baked cauliflower

Hi Julirama: Your trail mix sounds absolutely wonderful and your favorite meals sound like I will have to give those a try, too. I do already use EarthBalance, but use it sparingly since it contains a lot of saturated fat. I've never seen coconut milk and wonderful if it is high in fat too? Seems like it's hard to watch fats and calories when there are so many things you can't eat.

Thanks again for all your ideas!

[susiequsie]

Hi Susiequsie,

I have been making this same transition for the last 6 months. This site is a great resource for recipes and ideas.

I recommend that you get a rice cooker, if you don't have one already. The best are the ones that have "fuzzy logic" meaning they constantly read and adjust so you have perfect rice every time. Mine is by Panasonic, but there are a lot of other great ones out there too.

Indian curries are also gluten-free and DF, but I haven't made one yet. I mostly stir-fry.

Here are my top 5 recipes:

1. Jumbo shrimp in white wine ginger sauce (1/4C white wine/2 tbsp tomato paste/1/2 C boullion broth/ 1 tsp ginger) with mushrooms and sugar snap peas. Over rice or Trader Joe's Rice Noodles. To make:Saute mushroom and sugar snap peas, add sauce, bring to boil, add 1 lb. shrimp and chopped green onions (opt) cook 2 minutes or until done.

2. Fried chicken (rolled in all-purpose gluten-free flour, dash Xanthan Gum, Egg, Rice Milk and crunched gluten-free Corn Flakes) with baked potatoes and broccoli.

3.Roasted veggies (tomato, eggplant, zucchini etc 40 min. 400 degrees) with gluten-free grilled chicken sausage and rice.

4. Cucumber/Avocado Sushi rolls, dip in gluten-free soy sauce and have a fresh fruit side. (lunch)

5. Alliteration salad: arugula, avocado, almonds, and granny smith apples in olive oil/balsamic vinegar/ s&p dressing

Hi hilwacat: Thanks for the tip on the rice cooker. I haven't, to this point, eaten much rice since I find white rice so "blah." Is white rice the only rice you can eat to be gluten-free? Also, your recipes sound soooo good and I can't wait to try them. I'm anxious to get started.

Thanks, again, for helping!

[Sweetfudge]

here's another great blog. she does mostly dairy free cooking:

glutenfreegoddess.blogspot.com

[julirama723]

Well, I can't help you with the fats/calories question...fat is my friend! I never worry about fats. If anything, I worry about carbs--carbs make you fat, not fats. (I've lost about 100 pounds eating low-carb.)

Many people make their own coconut milk, but I'm not that talented! I buy mine in a can, in the Asian/ethnic section of the supermarket.

[missy'smom]

If you look around you can sometimes find small cans of coconut milk that are just right for those who are feeding just one or two. I buy it in a can that's about the size of a tomato paste can.

[hilwacat]

Hi hilwacat: Thanks for the tip on the rice cooker. I haven't, to this point, eaten much rice since I find white rice so "blah." Is white rice the only rice you can eat to be gluten-free? Also, your recipes sound soooo good and I can't wait to try them. I'm anxious to get started.

Thanks, again, for helping!

White rice isn't the only type of rice you can eat - if you make it yourself. Unfortunately, a lot of spices and bouillon have gluten in them, so you can only have white rice at a restaurant.

When you first make the switch, I recommend getting a gluten-free grocery guide type of book. Mine was invaluable in what can seem like an overwhelming change at first. Also, if you know someone in your area who also has Celiac, go to the grocery store with them and have them show you what products are good, and which ones are gross. I went with a friend of a friend, whom I had never met, but as you will find people in this community are very helpful.

If you want to dress up rice, it's very easy. This is how I do it in my cooker:

Spanish Rice: add 1 TBSP butter or non-dairy substitute, and liberally add Cajun Seasoning and Chili Powder.

Bouillion rice: Add 1 tsp per cup of water used in rice, or less for a more mild taste.

The best thing though is to make a dish, like a stir-fry or a saute, that has sauce and can be served over rice.

[harp1]

This has all been great. Thanks everybody. My only small addition is to take Annie's Honey Mustard dressing and make it into a sauce, thicken with gluten-free pancake mix and cornstarch (don't have proportions) and add either

sugar or

hot mustard or

horseradish or

indian spices.

Good for dipping, sushi, etc. Susan

[MaryJones2]

I am dairy free (and soy too). I don't usually try to replace dairy but every now and again I crave something creamy and eat Open Original Shared Link or Open Original Shared Link. Not all Chreese is gluten-free so make sure you get the one labeled gluten-free - their gluten-free stuff is made in a dedicated facility. Several users like the Chreese nacho dip but I haven't been able to find it. Neither is particularly cheesy but it's a tasty addition to my diet.

[Sweetfudge]

If you look around you can sometimes find small cans of coconut milk that are just right for those who are feeding just one or two. I buy it in a can that's about the size of a tomato paste can.

another option is to freeze your coconut milk. just pour what you don't use into a small tupperware. i do that all the time, and it works just fine. i just know that a lot of times it's cheaper to buy the bigger something than the smaller one.

[susiequsie]

another option is to freeze your coconut milk. just pour what you don't use into a small tupperware. i do that all the time, and it works just fine. i just know that a lot of times it's cheaper to buy the bigger something than the smaller one.

Thanks to EVERYONE who has taken the time to be so helpful to me and for answering my questions. Looks like I can broaden my eating quite a bit with all this new knowledge.

[GFinDC]

Hi GFinDC: I did not know that some folks react to the Rice Dream milk. My husband drinks it after years of horrible drainage and postnasal drip. Apparently, he reacts to casein. I've tried a little with cereal a couple of times, but not enough yet to determine anything. Thanks for the heads-up on that. I'll be careful.

Sure thing Susie. They used to make the rice milk using enzymes from barley. That is the problem. I haven't really researched it lately to find out if they quit doing that, but I haven't heard that they did.