If you are following a special diet, than you most likely know already a ton of information in regards to alternatives. Otherwise you can most likely use some support and help. You can use the following products to make your meal intolerance free:
- Milk: if you have a lactose intolerance it is important to remove all possible milk products. Here you can find what a lactose intolerance is and what you can do.
- Milk is replaceable for: oat milk, rice milk, almond milk, soy milk, cocos milk or goat milk. Beside that you can find lactose free yoghurt and milk. These products have still a little amount of lactose in it, but they added the enzym lactase that breaks down the milk sugar. Beside that the amount found on those products is always <0.001 per 100 ml. Unless you are allergic for it, you can drink this without having much problems. However, bear in mind that some people have also issues with casein that is also found in those products. Cheese can be replaced for vegan cheese or lactose free cheese like: Wilmersburger cheese, vegan deli mozzarella or Minus-L lactose free cheese.
- Gluten: there are not many people that have celiac disease, but beside the celiac disease or Chrohn’s disease there are people on this planet that are dealing with a gluten sensitivity or intolerance. There are also people like me that try to evade gluten as much as possible to avoid inflammatory reactions.
- Oats with the gluten-free logo (otherwise they are often processed in fabrics where they also process gluten which means that it is still possible due to cross-fertilization that you are eating gluten.)
- Gluten are replaceable for: buckwheat flour, teff, oats, amaranth, almond flour, cocos flour, banana flour, sweet potato flour, corn flour, chestnut flour, grape seeds flour, chickpea flour, lupine flour, tapioca flour, tiger nut flour(chufa), quinoa, flour, sorghum flour, rice flour, mix C from Schar, polenta, kamut or glutenfree bread. Many products can be found in special shops or in the bigger supermarkets. I need to confess that gluten free products are not the same as the originals and can be often described as not nasty. Through the years I discovered that this depends on the brand. I found some brands that are really delicious, but it depends on taste. I am a big of Semper and Schnitzer.Be aware that gluten free products are often made of potatoes. This make it a carbohydrate bomb. Meaning that you don’t need to eat all too much of those products. If you have an insulin resistance or diabetes type 2 you need to be very careful with those products.
- Alternatives for yeast are: tartar baking powder or baking soda, be aware that you always need an acidic source like lemon if you use baking soda. If you forget this, your product will not arise. (quantities: 1 sachet yeast from 7 grams to take the place of 1 tea spoon baking powder or baking soda.)
- Alternatives for eggs: there are multiple ways to find a egg replacement, I will only inform you about the most known and most neutral ones:
Chia seeds or flax seeds (quantities: 1 egg = 1 tablespoon chia seeds or flax seeds with 3 tablespoons water, important to let it rest for 10-15 min so it can merge.
No egg (from the brand Orgran) or to make it by yourself from potatoes and tapioca flour (quantities: 1 egg = 1/2 tablespoon. You can mix no egg with 2 tablespoons water.
You can mix baking soda or baking powder with cider vinegar as an egg replacement to bake a cake for example. Replace 1 egg for 1 table spoon cider vinegar and 1 table spoon baking soda or baking powder.