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Best Gluten-Free Dairy-Free Alternatives

by | Apr 5, 2021 | Nutrition

Let’s be clear. I love gluten and dairy! When our family toured the Ben & Jerry’s factory in Vermont, they were taste-testing strawberry cheesecake. I glanced at my daughter and said, “I’ll just try a little.” I took one bite, looked at her with a smile, and devoured it as we laughed. Then I ordered a full serving of their chocolate peanut butter and proclaimed, “We can never have this in our house!”

 

If you love gluten and dairy, but they don’t love you, get excited! You’re about to discover how to swap your favorite gluten and dairy foods with the best gluten-free dairy-free alternatives. In 2004, I started eating gluten and dairy-free and helping families do the same. Since then, the market has exploded, choices are tastier, and even hit a home run in texture! 

WHY AVOID GLUTEN & DAIRY?

I avoid gluten and dairy because I’ve discovered that’s the best way to eat for my genetics. When we align our diet and lifestyle with our DNA, our body is less stressed. Stress is our number one obstacle to vibrant health and is associated with most chronic dis-ease – from sticky pounds, digestive issues, low-energy, and even insomnia. 

If you don’t know how to eat for your genetics, you can learn more about it at EatForYourGenetics.com 

GLUTEN-FREE LIVING

Gluten-free living hit closer to home when we discovered it was a health issue for our daughter. I’d already been eating gluten-free for a decade or so. But, this Mama went into full gear, finding alternatives that put a smile on her face. It’s silly but true!

Gluten is a general name for proteins found in wheat, rye, and barley. You can think of gluten as the glue holding food together. It’s found in many types of foods and even non-food items like personal care products. An excellent resource for gluten-free living is celiac.org, where you can find out more about gluten, what it is, and where it’s found (which can be tricky.) 

Discovering your favorite gluten-free products takes some trial and error. For every product, there’s someone who says “YUM!” and another who says ‘‘YUCK!” Trust the process and be patient until you find your favorite replacements. Here are my family’s favorite alternatives for gluten…

Bagels: 

Trader Joe’s Gluten-Free Everything Bagels

Bread: 

Trader Joe’s Gluten-Free Whole Grain Bread

Rumi’s Passion Gluten-Free Challah Bread (or Google ‘gluten-free bakery near me’) https://rumispassion.com/  

Brownies: 

King Arthur Gluten-Free Fudge Brownie Mix https://amzn.to/2NwpmZ1 

Cake:

King Arthur Gluten-Free Yellow Cake Mix https://amzn.to/2ORLcqf 

King Arthur Gluten-Free Chocolate Cake Mix https://amzn.to/3sfTgQ4 

Cornbread:

King Arthur Gluten-Free Cornbread Mix https://amzn.to/3sjyCi1 

Flour:

Namaste Foods Organic Perfect Gluten-Free Flour Blend https://amzn.to/3kdCJcx 

Oats:

One Degree Gluten-Free Sprouted Rolled Oats https://amzn.to/2ZDX0yL 

Trader Joe’s Gluten-Free Oats

Pancakes:

King Arthur Gluten-Free Pancake Mix https://amzn.to/3aITfOT 

Pasta: 

GoGo Quinoa Organic Macaroni Pasta https://amzn.to/3uyayKm 

Trader Joes Brown Rice Quinoa Spaghetti

Pretzels:

Snyder’s of Hanover Gluten-Free Mini Pretzels https://amzn.to/3uptv1y 

Tortillas:

Maria & Ricardos Quinoa Flour Tortillas https://amzn.to/3up1dUP 

 

DAIRY-FREE LIVING

I discovered a link between dairy and health while breastfeeding our daughter. Turns out the apple doesn’t fall far from the tree! 

Dairy is a general name for any foods made from animals’ milk products (cow, goat, and sheep.) Dairy foods include butter, milk, yogurt, ice cream, cheese, and any packaged product that says it contains milk, casein, or whey. 

Note: Many people think eggs are dairy, but eggs are from chickens, not cows, goats, or sheep.

Like gluten, discovering your favorite dairy-free products takes trial and error. Hold on until you find your favorite replacements (the hardest is usually cheese!) Here are my family’s favorite alternatives for dairy…

Butter:

Flora Plant Butter https://www.flora.com/en-us/floraplant/our-products/salted-plant-butter  

Nanak Desi Ghee Clarified Butter https://amzn.to/3qJW2wP 

Caution: Ghee is milk fat, with very little milk protein, and tolerated by most non-allergenic dairy-sensitive individuals.

Cheese: 

Violife Shreds Just Like Cheddar https://amzn.to/3qJ7tog 

Violife Shreds Just Like Mozzarella https://amzn.to/3pSlbnP 

Violife Wedge Just Like Parmesan https://amzn.to/37D8Ttc 

Violife Provolone Smoked Slices https://amzn.to/37VpFUz 

Cream:

Nut Pods Dairy-Free Creamers https://amzn.to/37DyJNC 

Ice-cream:

NadaMoo! https://nadamoo.com/pages/flavors 

Trader Joe’s Chocolate Non-Dairy Frozen Dessert Made with Coconut Milk

Milk:

365 Everyday Value, Organic Almondmilk Unsweetened Vanilla https://amzn.to/3unE19H 

Califia Original Protein Oat Milk https://www.califiafarms.com/products/original-protein-oat 

Yogurt:

So Delicious Dairy Free Coconutmilk Unsweetened Vanilla Yogurt https://sodeliciousdairyfree.com/dairy-free-foods/dairy-free-yogurt-alternatives/coconutmilk-yogurt/unsweetened-vanilla 

 

There you have it! Those are our family’s favorite gluten-free dairy-free staples and how we’ve managed to avoid gluten and dairy to eat for our genetics. Gluten-free dairy-free living seems hard when we focus on pain: losing something we love. When we focus on the pleasure of feeling symptom-free, eating according to our genetics becomes easier. We’ve trialed many foods over the past couple of decades, and suffice it to say, the industry has come a long way in taste and texture. Enjoy!

About the Author: Dr. Sue

Sue McCreadie, MD (aka Dr. Sue), is a board-certified pediatric physician and wellness expert with two decades of experience helping thousands of families achieve vibrant health. In her pediatric practice, Dr. Sue helps children adapt their diet and lifestyle to optimize their genetics for health naturally. Online Dr. Sue helps other women learn how to eat for their genetics and use a nutritional system to feel confident with energy to live their best life. She lives in Ann Arbor, Michigan, with her husband, Dave, and their three children, Kaitlin, Elle, and Addison.

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