Over the last few months I’ve discovered that there are a lot of resources out there to help with dairy-free options, but very few that deal with both dairy and soy intolerances. Since this is a fairly common problem for nursing babies, I thought I would share what I’m learning. This page may start out small, but I’ll add to it as I can.
Remember to always check labels in case things are different where you live or they change after I write this! Remember that whey and casein are dairy derivatives. My doctor told my I could have soy lecithin, check with yours to see if that is okay for you.
Milk: I’ve found that rice milk on my cereal is my favorite option. The original flavor tastes similar to skim. I have friends who prefer the vanilla flavor. For cooking, both almond milk and coconut milk are excellent options. I’ve made a roux or two with these. When it comes to drinking it out of a glass, however, nothing compares to the real thing.
Cereal: Most cereals are both dairy and soy free, but always check labels! A few that I have found that are FORBIDDEN include Cinnamon Toast Crunch, Honey Bunches of Oats, and the Great Grains selections by Post. Frosted Mini Wheats are okay, but Frosted Mini Spooners contain soy.
Fats: One of the hardest things for me to realize was that I couldn’t have butter OR margarine. Luckily there are still a few options. Canola, olive, corn, and coconut oil are okay and available at most grocery stores. There is a vegetable shortening made by Spectrum that is made from palm oil- I’ll use that to make pie crusts for the holidays this year. Good Earth makes a dairy and soy free spread that tastes like good margarine, so I eat that on my toast. I haven’t been able to find it at any local grocery stores here, but Walmart carries it, and it is readily available online. Don’t forget your spray oils! There are a few available that say “Canola Oil” but some of them contain soy oil, check your labels every time!
Bread: The cheapest option is certainly to make your own, but if you are a nursing mom, this gets a little hectic. Dave’s Killer Bread is a great, yummy option. Also check the breads made in the store bakery, they are much more likely to be made without dairy or soy than the traditional bread aisle brands.
Chips: Costco’s Kirkland brand tortilla chips are okay, but be careful- Mission brand tortilla chips look the same and have very similar packaging and they are made with soybean oil. Calidado brand is also okay, if you prefer the yellow corn chip like I do. Original Lay’s and Fritos are also okay.
Tortillas: Almost any corn tortilla is fine. Flour is harder to find. LaTortilla Factory makes one- the Smart & Delicious 100 calorie tortilla, traditional flavor. They are divine, I’m going to have a hard time going back to the cheaper varieties.
Cheese: To be honest, you’re pretty much out of luck here. There is cheese substitute on the market available in specialty stores that is made from rice. I made a pizza with the mozzerella flavored and it was good, but the cheddar made me gag. I hope you find it suits your tastes better.
Chocolate: While milk chocolate is a no-no, don’t lose hope- cocoa powder is safe. Many chocolate cake and cookie recipes call for cocoa powder and taste great. I also recently discovered that Nesquick Chocolate Syrup is dairy and soy free.
Sometimes you take things for granted or forget to check a label of an ingredient, here are a few mistakes I’ve made or things I almost forgot to check:
Bouillon: Costco sells an organic beef base called Better than Bouillon that is okay. It was a gift, so I haven’t had a chance to check and see if they have a chicken option, as well.
Chewing Gum: Crazy, huh? There is a brand called Glee Gum that is okay, though.
Seasonings: While most of your spices and such are just fine to use, make sure to check the labels on combo seasonings- Taco seasoning, Johnny’s Salt, gravy packets, onion soup mix- these are all on the forbidden list.