Suggestions for Cow's Milk / Dairy-free Eating

Published on Thursday, 31 May 2012 13:57



  • Fresh vegetable or fruit juice or fresh fruit
  • Hot whole grain cereals, such as cream of rice, oatmeal, cream of wheat, or cream of barley served with goat rice, soy, almond, or oatmeal milk
  • Any of the cold cereals with appropriate milk substitutes
  • Whole grain pancakes, waffles, or muffins made with the milk substitute of choice like goat’s milk
  • Organic eggs or vegetable omelet, made with non-diary milk

Lunch and Dinner

  • A basic meal of cooked low carbohydrate vegetables, beans or fish, chicken, or turkey, grain, or root crop
  • Bean soups with cooked vegetables
  • Stir-fry vegetables with meat or tofu
  • Seafood with wheat-free pasta
  • Grain casseroles like Indian millet with currants and sunflower seeds or roasted pecans with wild rice
  • Bean dishes, such as twice-cooked beans wrapped in corn tortillas or red lentil dhal or vegetarian chili
  • Poultry, such as fresh chicken-vegetable soup or baked, roasted, or stir-fried chicken
  • Any meal can be spiced up with a whole foods substitute for family favorites, such as baked French fries or baked sweet potato chips, vegetables with active-culture yogurt dips, and jello made of agar agar or pure Knox gelatin with fruit juice sweetener if desired. 


  • Fresh fruits
  • Fresh nuts and seeds
  • Rice or other whole grain crackers with almond butter
  • Hummus and crackers or rice cakes
  • Soy yogurt
  • Goat yogurt with fruit
  • Vegetables with wholesome dips