Delicious Dairy-Free Dining

Eliminating dairy products from the menu is easy, healthy, and tasty. It takes just a week or two to break the dairy habit, and, even in this short time, many people who go dairy-free can experience major health benefits, such as a drop in blood cholesterol levels, weight loss, and relief from allergies, asthma, indigestion, or chronic stomach problems.

Most dairy products can be easily replaced by the many delicious dairy-free alternatives available. Next time you're at the grocery store, take a few minutes to see the surprising range of new nondairy products. Look for low-fat choices that are free of trans fats or hydrogenated fats.

Here are also some simple meal ideas to get you started:

Breakfast: Top your oatmeal or cold cereal with fortified rice or almond milk.

Spread a small amount of all-natural peanut butter on toast.

Lunch: Make a salad without cheese and top it with a low-fat dairy-free dressing. Try adding beans or cut-up baked tofu instead. Skip the cheese and sour cream on a burrito and ask for extra beans, rice, or salsa.

Snack: Try soy yogurt topped with fruit, nuts, or granola. Fruit smoothies are delicious made with vanilla soymilk. Top popcorn with nutritional yeast.

Dinner:

• Top bean chili with chopped tomatoes, onions, cilantro, or nutritional yeast instead of cheese.
• Make a creamy vegetable soup with silken tofu or soymilk.
• Try our recipe for dairy-free lasagna.
• Top your pasta with dairy-free Parmesan "cheese."

When dining out, simply ask the server to hold the cheese; most dishes can be easily made without it.

More dairy-free meal and snack ideas.