Dairy-free

About Dairy-free

Dairy‑free meals are easy with the right swaps. Use fortified plant milks and yogurts (check calcium and vitamin D), olive oil or avocado in place of butter, and calcium‑rich foods like tofu set with calcium, leafy greens, beans, almonds, and sesame/tahini.

Read labels for hidden dairy in sauces and snacks. Build balanced plates with vegetables, legumes, whole grains, and lean proteins.

FAQs

How do I meet calcium and vitamin D?

Use fortified plant milks/yogurts, tofu set with calcium, leafy greens, almonds/sesame, and clinician‑guided vitamin D if needed.

What swaps work best?

Olive oil or avocado for butter, plant yogurts/cheeses as desired, and read labels for hidden dairy in sauces and snacks.

Recipes tagged "Dairy-free"

Lemony Herb Chicken with Asparagus-Quinoa Pilaf

A vibrant and wholesome low FODMAP main, featuring pan-seared chicken breasts crusted with fresh lemon zest and aromatic herbs. Served alongside a fluffy quinoa pilaf studded with tender asparagus, and delicate zucchini ribbons tossed with fresh mint for a refreshing finish.

Low-fodmap Gluten-free+3

Open in App