How do I make my dairy- and gluten-free diet stress-free as well?
I am lucky to say that I don't have any life threatening food allergies. However, one day I was told to give up all dairy and soy if I wanted to continue breastfeeding my two-month old daughter who was diagnosed with dairy and soy intolerance. My very first reaction at that moment was to stop breastfeeding as I could not imagine my life without dairy, mainly without cheese. Then I put my selfish thoughts aside and committed to my new diet as breastfeeding my child was a priority for me.
Being completely dairy and soy free for 9 month was very eye-opening. First of all, I learnt that I could live without cheese and all other dairy products. Secondly, I discovered a plenty of dairy alternatives. Luckily, nowadays you can find absolutely anything in the stores for all sorts of diets, which makes it much easier. Also, I found out that goat milk did not cause similar reaction as cow milk and soy due to a different protein and, therefore, was allowed. That was a huge discovery and a relief as I love goat cheese. And finally and most importantly, I noticed that I was actually feeling healthier and lighter, and my digestion was working much better.
Since then my daughter had outgrown her dairy and soy intolerance. I, however, have started experimenting with different diets and listening to my body's reaction to understand what works best for me. And so far I have come up with certain guidelines that I follow. While I don't completely eliminate anything from my diet, I minimize use of dairy, gluten and white sugar as much as possible. I eliminate those ingredients almost completely in home cooking. When eating out, I try to avoid meals that explicitly call for overloads of dairy or gluten, such as pasta or a cheesecake, but I'm okay if some of the ingredients are added in the cooking process. I'm also less strict when traveling or when I'm a guest at someone's place. And I'm not perfect, of course. So every now and then I let myself indulge on some delicious Dutch Gouda or French brie, or that irresistible creamy ice cream.
If you are considering going dairy or gluten free (DF, GF) for any reason, I can reassure you that you will find plenty of alternatives and substitutes that will make your transition smoother. There is absolutely no reason to stress about it! Here are some dairy, gluten and sugar alternatives that have become my staples over the last couple of years.
Gluten alternatives
For the source of good carbs I heavily rely on naturally GF grains such as rice (I mainly use brown or mixed rice), buckwheat, quinoa, millet, amaranth (although I still haven't figured out quite yet the best use for it), GF oats, and all sorts of GF flour. For those rare occasions when I eat pasta, I use the types made from rice, quinoa, potato, or other GF ingredients. I also regularly stock up on GF versions of Asian sauces, such as soy sauce, teriyaki, and stir-fry sauces (most of which are not GF by default), as I cook Asian food quite often.
Milk alternatives
My favorite milk alternatives are those made from cashews, flax seeds or almonds. But there are many more options such as rice, hemp, coconut milk, etc. This is really a matter of personal preference and what you use it for.
Other dairy alternatives
While there are plenty of DF 'dairy' products, such as DF yogurts, cheese alternatives, creams, etc., I don't consume much of them in my diet. My most commonly used item in this category is goat cheese (both hard cheese and crumbled or soft one for salads.) I also always keep a container of DF butter, such as Earth Balance, in the fridge in case I need to use butter in cooking.
Sugar and desserts alternatives
My go-to sugar alternative is raw honey. Other alternatives include natural maple syrup, agave syrup or artificial sweeteners, but I almost never use any of them. Some other great options to sweeten your smoothie, muffins or anything else include bananas and dried fruits (dates are my favorite!). I also use nut butters quite a lot, either as a sweetener or as a dessert or a snack with some sliced apples or celery.
As for desserts, my favorite has always been ice cream. Luckily, nowadays there are plenty of GF and DF options, such as sorbets or ice creams made from nut or soy milk. For a nut-milk ice creams, my all-time favorite is cashew milk ice cream. It's so incredibly creamy and rich that you won't even know you are eating a DF ice cream.
There are plenty of DF and GF dessert options in the stores today like cookies, cakes, etc. Just beware that even if it is GF or DF, it doesn't mean it's sugar-free or low calorie, so you still have to watch how much of it you are eating.
Personal tips
1. If you have to completely eliminate dairy, gluten or soy from your diet for any reason, you will have to read labels very carefully. You will be surprised how many common staple foods, especially processed foods, dressings, sauces, and snacks, include at least one of those ingredients.
2. If you are invited to a house party or someone's place for dinner and you are not sure whether you'll be able to eat anything there, bring something that you can definitely eat, such as a heavier salad or an appetizer. You can give the host a heads up that you will make something for the occasion. Who would ever say no to this?
When I started my GF and DF diet, I was quite worried about not being able to maintain it, stressed about eating out, concerned with making it inconvenient for other people to be around me in a restaurant or when hosting a dinner. Overtime I have learnt that all the options available today in the stores make it simple to maintain this diet at home. As for eating out, it also becomes easier to find good options on the menu as more and more restaurants become mindful of dietary restrictions. As for the people around you, most people will understand. And if they don't, you are doing it for your own health and well-being after all. When they see that you are feeling better and healthier that way, they will eventually understand.