Go Dairy Free: Guide and Cookbook Review
Recipes, Tips, Ideas and Facts for Living Without Milk Products
Jan 9, 2009
Alisa Fleming is the driving force behind Go Dairy Free. No, she is not a raging PETA member who wants to convert everyone off the path of the cow, but someone who wants to help other people suffering from dairy allergies or lactose intolerance (and those who want to avoid dairy for other reasons, such as vegans).
Go Dairy Free the book was originally published in 2006 and this is the recently released second edition (Fleming Ink, 2008, ISBN 978-0979128622), with plenty of new content. The book starts with her story: she used to be be very ill, but got much better by cutting dairy out of her diet. She was found to be allergic to casein, a protein found in milk.
Know your enemy: the first chapter is about milk. She has collected pretty much everything there is to know about it, including its constituents, pasteurization, homogenization, lactose-free milk and milks from other animals, like sheep, goats, and even camels and donkeys.
The following chapters contain information about nutritional content of dairy and dairy substitutes (with a particular focus on calcium), dairy-based food additives, ways to avoid dairy when eating out, books and websites for dairy-free lifestyle and many other topics. Fleming has done a massive amount of research and the medical information is scientific and accurate.
Recipes
The information is followed by over 200 recipes. There are several sections containing all kinds of dishes from pastas to desserts. Unfortunately there are no photos and the black-and-white interior of the book looks a bit dull compared to the beautiful cover.
There are instructions for making just about every type of plant-based milk, from oat to cantaloupe "milk", as well as ideas for replacing yoghurt, different kinds of creams and other dairy products. Several "cheese" recipes are included, including "feta", "ricotta" and a sunflower seed cheese.
The book includes many traditionally dairy-rich dishes such as lasagna now dairy-free and plenty of baked goods, but also recipes that just happen to be dairy-free without any replacements. Most dishes are healthy and nutritious, though not necessarily low-fat, as sometimes dairy is replaced with nuts (which are, of course, a healthier source of fat).
Most recipes are Fleming's own, but she has also been generously given the permission to use some of the best creations from well-known cookbook authors and vegan bloggers. There are also many recipes from Hannah Kaminsky, the author of My Sweet Vegan who also took the photos in the cover.
Tasty Food from Simple Ingredients
Most of the recipes use quite simple ingredients - you don't need store-bought vegan cheeses or any brand-name specialties. Tofu, agar agar (a plant-based gelling agent) and nutritious yeast are just about the most exotic ingredients required, and all are easy to find. There is an ice cream recipe based on avocado, but most dishes are not quite as adventurous.
Fleming is not a vegetarian herself, but because a significant part of the dairy-free community is, most of the recipes are vegan. A few include eggs (with instructions for making them egg-free), or optional honey or meat additions.
Quite a few of the recipes, including many baked-goods, are also gluten-free and many are (or can be made) soy-free. There is a handy allergy index at the end of the book - actually better than the traditional alphabetical index, which for some reason is missing many of the recipes.
Of the tested recipes the reviewer liked Thai Chick-Un pizza the most. Who knew one could make a tasty, flavourful pizza with peanut sauce instead of tomato, and without cheese? Chinese five-spice noodles was a tasty wok dish, though could have used more of the spicy orange sauce. The sliceable Swiss-style cheese was a bit mild, but tasted good and was easy to slice.
Go Dairy Free is a commendable effort and an essential book for everyone who avoids milk (or who have family members who do). Vegans, nutritionists, dieticians, chefs and health and food writers should also seriously consider getting this book.
See Also
How to Make Vegan Yoghurt at Home
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