Alternates to Milk

It is important to maintain a balanced diet

It is necessary for people with MS to maintain their vitamin D levels. I take a daily 1,000 IU vitamin D capsule and that has consistently maintained my Vitamin D blood test levels in the normal range.

It is necessary to maintain calcium levels, so if you previously ate a lot of milk products (milk, cheese, etc) you need to supplement your diet with calcium rich foods. Foods that are high in calcium content include kale, bok choy, broccoli, sea food (canned & fresh), turnip greens, collard greens, oranges, almonds, tofu, white beans, almonds, figs, soy, rice & almond “milk” (note that these are a fluid extracts and are not actually milk), orange juice, canned tomatoes, black beans, butternut squash, okra, garbonzo beans, fortified grains (cereal, oatmeal) and nuts & seeds.

Milk products are typically high in protein so if you ate a lot of milk products you should supplement your diet with protein sources such as sea food (canned & fresh), poultry (turkey & chicken), lentils (beans), eggs, tofu and nuts.

Going milk free provides the opportunity to explore a wide variety of alternate foods.

The following websites offer extensive milk free recipes.

https://www.tasteofhome.com/collection/dairy-free-recipes/

https://www.allrecipes.com/recipes/738/healthy-recipes/dairy-free/

https://www.bbcgoodfood.com/recipes/collection/dairy-free-recipes

https://www.daniellewalker.com/easy-dairy-free-dinner-ideas-for-families/

https://www.godairyfree.org/dairy-free-recipes

https://www.amindfulmom.com/real-food-3/dairy-free/

While it is difficult to directly replace milk in many prepared foods there are a number of alternates available that can be acceptable substitutes. Liquid milk can be replaced directly by soy milk, oat milk or almond milk. There are obvious differences in texture and flavor but these “milks” can perform a similar function even in some cooking applications. There are substitute cheeses available. Some are actually approaching the consistency and flavor of milk based cheeses. There are substitute “milk chocolates” available. A number of fats and oils can be used to replace milk in a variety of cooking applications.

Foods that are labeled vegan are generally milk free. There are many vegan recipes available on-line for foods such as pizza.

Manufacturers of milk free products include:

Butter: Earth Balance, Wayfare and Country Crock

Cheese: Miyoko, Violife, Vivo, Forager Product, Follow Your Heart, Kite Hill, Wayfare, Daiya and Treeline

Cream: Ready Wip, Silk, California Farms and Good Karma

Milk: Silk, Pacific Foods, Rice Dream, Natures Charm, Ivans Valley, Oatly, So Delicious and Forager Project

Yogurt: So Delicious, Silk, Siggi's, Forager Project and Kite Hill