For those of you unfortunate enough to suffer from with lactose intolerance or cow’s milk sensitivities or have been recommended to avoid dairy products, it’s important to ensure you are still getting enough calcium in your diet to help keep your bones healthy.
Non-cows' milk alternatives include:
And if you are missing cheese, but don’t like the taste of the usual pungent and smelly goat’s cheese varieties. Why not try:
NB if you have an actual milk allergy, ie are allergic to casein (milk protein), you will need to avoid lactose-free milk and goats and sheep’s milk too.
Non-cows' milk alternatives include:
- Sardines, herring and whitebait (ie small fish that are often eaten with the bones still in)
- Sesame seeds
- Green leafy vegetables, especially watercress.
- Oat, almond, coconut (KoKo), soy and rice milks and associated products – just make sure they are unsweetened, non-flavoured and are fortified with calcium.
- Goats’ and sheeps’ milk and associated products
- Lactose-free milks, such as LactoFree
And if you are missing cheese, but don’t like the taste of the usual pungent and smelly goat’s cheese varieties. Why not try:
- Traditional Greek feta (check the label to make sure they are not made with cow’s milk)
- Hard cheeses such as Manchego cheese (a cheese from Spain made of sheep milk) and Bonnet (an Ayrshire cheese made from goats milk).
- and blue cheeses like Lanark Blue.
NB if you have an actual milk allergy, ie are allergic to casein (milk protein), you will need to avoid lactose-free milk and goats and sheep’s milk too.
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