Easy Wheat, Egg and Milk Free Cooking. Rita Greer
Curds
Iron *
Lactic acid
Lactose (milk sugar)
Magnesium *
Milk
Milk protein
Milk solids
Potassium *
Sodium *
Whey
Zinc*
* caseinates
The following products should not be used in milk-free cooking unless you are sure they do not contain milk:
Bakery foods, such as cakes, buns, pastries and biscuits
Baking powder
Batter mixes
Butter and cream sauces
Butter/butter-like spreads
Cake mixes
Cake toppings
Cheeses (all kinds)
Chocolate
Chocolate, cocoa and other milk-based drinks
Condensed milk
Cream
Creamed foods
Custard (ready-made)
Dried milk
Evaporated milk
Ice cream
Instant desserts
Instant pudding mixes
Junket
Margarine
Mashed potato
Pancake and waffle mixes
Pastry
Salad dressings
Scrambled eggs
Skimmed milk
Slimming foods
Soups
Spreads
Sweets
Whole milk
Yogurt
Yorkshire pudding
What milk provides
Milk contributes carbohydrate, fat, protein, calcium, iron, Vitamin A, Vitamin B2, and other vitamins and minerals to our diet. It is a liquid food and therefore easy to add to food intake, and it will also mix into other foods easily. To replace milk in the diet other carbohydrate, fat and protein foods such as potatoes, cooking oil, meat and fish can be substituted. Cod liver oil or fish oils will provide Vitamin A. For Vitamin B2 (Riboflavin) liver is a good source. Calcium can be replaced by Calcium gluconate, Dolomite, B13 Calcium (calcium orotate) orbonemeal taken as a supplement. This calcium supplementation is especially important in children’s diets as it is necessary for the growth of strong bones, teeth and nails.
Contamination in the home
Scrupulous cleanliness is essential to avoid contamination, with extra care during washing up. Avoid using the same spoon to stir a non-milk drink when everyone else in the family is having a drink containing milk. This kind of attitude should not be considered to be fussy – merely careful.
Generally speaking, milk contamination is less of a hazard than wheat, as milk is usually liquid. Do be careful with dried milk before you mix it with water as it can be dusty and has a nasty habit of sticking to the spoon.
Eggs
Eggs provide a cheap form of food which is very nutritious. Because of the two parts of an egg, the protein-rich white (albumen) and the fat-rich yolk, its versatility in cooking is quite staggering. In particular the white can be aerated to make meringue, and beaten into other foods to bind them together. The yolk can be used to make emulsions such as mayonnaise.
If you see any of the following items listed as an ingredient in a manufactured food it means that egg has been used in its production, and it should therefore be avoided:
Albumen
Dried egg
Egg
Egg glaze
Egg lecithin
Egg white
Egg yolk
Fresh egg
Lecithin (unless from soya)
Meringues
Whole egg
The following must not be used in egg-free cooking, unless you are sure they do not contain egg:
Batter mixes
Batter-coated foods (such as fish fingers)
Bedtime drinks
Beefburgers
Custard
Fish cakes
Ice cream
Meat balls
Quiche
Salad cream
Sauces
Scotch egg
Spaghetti and pastas
Sponge and cake mixes
What eggs provide
Eggs contribute protein and fat, calcium, iron, Vitamin A and other vitamins and minerals. They can be replaced in the diet with more meat and fish, but as an aid to