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From the Fit Community: A Cheesy Vegan Quinoa Casserole

Fit Community — Thu, 02 Feb 2012 17:04:21 PST

FitSugar readers pure2raw share a "cheesy" quinoa casserole recipe that's actually vegan as well as gluten, soy, and dairy-free. They posted the recipe in our Healthy Recipe group.

Prep time: 15-20 minutes
Bake time: 30 minutes, oven preheated to 325°
Serves: varies, but bakes in a 3-quart (9×13) glass baking dish

Ingredients (Part One)

2 cups quinoa
4 cups water
2 cups chopped raw yellow squash
2 cups steamed cauliflower
2 handfuls arugula (or spinach)

Directions for quinoa

To cook quinoa, bring 4 cups water to a boil.
Then add in 2 cups dry quinoa and bring back to boil.
Reduce heat and simmer for about 15 minutes, or till water is gone.

Read on for the rest of the recipe (including ingredients for the "cheesy" sauce).

Ditch the Dairy: Milk-Free Snacks That Pack a Protein Punch

Jenny Sugar — Fri, 27 Jan 2012 03:29:22 PST

Dairy products aren't the only choices when it comes to high-protein snacks. If you're eating a diet minus milk, or you just want a low-cal snack that's high in protein, check out these 150-calorie snacks that don't contain a drop of dairy.

One serving of spicy roasted chickpeas (one fourth of this recipe: 134 calories, 5.6 grams protein
Twenty-one raw almonds: 146 calories, 5.4 grams protein
Six-ounce container of vanilla O'Soy Yogurt: 150 calories, seven grams protein
One slice whole-wheat bread (100 calories, four grams protein) smeared with half a tablespoon natural peanut butter (53 calories, two grams protein): 153 calories, six grams protein
Two Mini S'mores Luna Bars: 140 calories, eight grams protein

Keep reading for five more dairy-free snack ideas.

T-Day Tips For the Lactose Intolerant

Heather Dale — Fri, 11 Nov 2011 10:42:52 PST

Turkey, mashed potatoes, dressing, gravy, pumpkin pie, oh my! Thanksgiving is not only a time to give thanks and surround yourself with loved ones, but it's also the annual holiday most known for its savory signature dishes. For some, this means gorging on yams, biscuits, and casseroles, but for others the day means worrying about food sensitivities and allergies that can be triggered by basic ingredients in a number of dishes. If you're lactose intolerant, Thanksgiving dinner can be overwhelming since so many delicious food items contain milk and dairy products. Here are some simple tips for surviving Thanksgiving and still indulging like everyone else if you are lactose intolerant.

Tips For the Lactose Intolerant

FitSugar — Thu, 13 Oct 2011 14:27:31 PDT

How can a hot slice of ooey-gooey cheese pizza taste so good but make you feel so bad? If you're lactose intolerant, even one bite could have you racing to the bathroom. Here are some tips to help you deal with your dairy-filled world.

If your body can't tolerate any dairy products whatsoever, keep Lactaid pills with you at all times. Lactose intolerance is caused by a lactase deficiency, the enzyme needed to break down the lactose (milk sugar) in your food. If the lactose doesn't get broken down, it causes major bloating, gas, or diarrhea. Just pop a pill with your first bite of food containing dairy, and you're all set. If one pill doesn't offer the magic, take another.
A package of 60 Lactaid brand caplets costs around $15, so if you're going through three or more pills a day, this can be a big expense. Buy them in bulk and save some dough - Kirkland brand costs $16.50 for 180.
If you're not into popping Lactaid pills, avoiding dairy is your best bet, which means being a keen label reader. Look for words such as milk, milk powder, butter, buttermilk, cream, cheese, whey, curds, or milk solids. Hidden lactose can be found in baked goods, dressings, chips, instant soups, candies, pancake mixes, margarine, and even certain medications. If you think a food might have dairy in it, but you're not sure, don't take the chance.

Keep reading for more lactose intolerance tips.

How to Choose the Best Dairy-Free Milk For You

Jenny Sugar — Sat, 01 Oct 2011 02:35:27 PDT

Whether you're avoiding cow's milk for health or moral reasons, there are tons of dairy-free beverages to pour over your bowl of cereal. Not sure which is the best choice? Check out the chart to see how milk alternatives compare to skim milk, and then read the explanations below to see why you might want to choose one over the other.

We put skim milk on the top of the chart to help make the comparisons between dairy and nondairy milks.

Serving Size = 1 cup	Calories	Total Fat (g)	Sat Fat (g)	Carbs (g)	Protein (g)	Calcium (%)
Organic Valley Skim Milk	90	0	0	12	8	30
Pacific Almond Milk, original	60	2.5	0	8	1	0
Pacific Almond Milk, vanilla	70	2.5	0	11	1	0
Silk Pure Coconut Milk, original	80	5	5	7	1	45
Silk Pure Coconut Milk, vanilla	90	5	5	10	1	45
Hazelnut Milk, original	110	3.5	0	18	2	30

Keep on reading to see how much protein is in hemp, oat, and soy milk.

10 Moist and Creamy Dairy-Free Cookie and Bar Recipes

Michele Foley — Tue, 09 Aug 2011 16:54:12 PDT

Traditionally, dairy is the backbone of baking because it's what keeps cookies, cakes, and bars moist, fluffy, and held together. But being dairy-free doesn't mean you have to give up rich desserts and settle for dense, flavorless rocks that label themselves as treats. There are ways to substitute these key ingredients in baking, resulting in desserts that can even fool the milkman. Vegan or lactose intolerant? Then check out these healthy, dairy-free cookie and bar recipes and get baking!

Say Cheese! 5 Dairy-Free, Vegan Cheese Alternatives

Michele Foley — Tue, 02 Aug 2011 01:43:34 PDT

Cheese is such a treat, and in vegan and dairy-free cooking it's often lackluster - think grainy, slimy, and just generally fake tasting. Luckily, it's not all bad. Whether it's sliced in a sandwich, melted on top of a pizza, or smeared across a bagel, here are five types of dairy-free, vegan cheese that will have you wanting more.

Tips to Having a Dairy-Free Meal When Dining Out

Jenny Sugar — Wed, 27 Jul 2011 03:06:06 PDT

Whether you're avoiding dairy for health or ethics, you can still enjoy dining out at your favorite restaurant. Keep these tips in mind so you don't end up accidentally eating dairy while out or if you're new to a dairy-free lifestyle and want to know what options are available to you.

Breakfast

Pancakes, waffles, and french toast are almost always made using milk, buttermilk, or butter, so avoid these items unless the menu specifically says that they're dairy-free. You may have to skip omelets and other egg dishes since they're often made with milk, have added cheese, or are cooked in butter, but ask your server if the chef can whip them up without dairy. If your meal comes with toast, make sure you specify that you'd like it dry. Home fries tend to be safe, but check with your server to ensure they're cooked in oil instead of butter. Fresh fruit with granola is always an option, and these days, many places offer soy milk in place of cow's milk. Call ahead to find out if that's an option, and if not, ask if you can bring a small container of your own dairy-free beverage.

Appetizers

When ordering soup avoid bisques, chowders, and cream-based flavors such as potato leek, opt for broth-based bowls of miso or vegetable (or meat) stock instead. If you enjoy salad before your main course, ask for vinaigrette or bottles of oil and vinegar. If your server places a bread basket on the table accompanied with the usual butter, ask for a small dish of olive oil. Skip the artichoke dip and choose hummus. If an item has a melted cheese topping such as flat bread pizza or potato skins, just as the server to hold it.

Continue reading for tips concerning lunch, dinner, and dessert.

Product Review: Bob's Red Mill Gluten Free Pizza Crust

Yum Community — Mon, 16 May 2011 14:06:17 PDT

In her YumSugar Community group, The Dairy Free Diva Recipe Exchange, reader girlA discusses all things vegan. Here, she provides a wonderfully in-depth review of Bob's Red Mill Gluten Free Pizza Crust.

I've been wanting to try gluten-free pizza crust for quite some time now. I'd like to reduce to the amount of gluten I eat, so I was anxious to try this mix from Bob's Red Mill. The mix requires water, oil and eggs. However, it suggests using 2 tablespoons of flaxseed meal and water as an egg replacement. I used Ener-G Egg Replacer. The package also comes with a yeast packet. The crust makes 2 12″ pizzas, or one 26″ pizza. Since The Husband is in San Francisco for work, the Sixth Grader and me decided to make a couple of pizzas tonight.

Check out the rest of her thoughts after the break.

Comforting Baked Mac n’ Cheese With Bacon

Yum Community — Wed, 20 Apr 2011 03:49:33 PDT

Just because you're dairy-free or lactose intolerant doesn't mean you can't enjoy the good stuff, too. Here, be-healthful shares a sumptuous recipe for milk-free mac and cheese.
This dairy free mac n’ cheese is a real crowd pleaser. Keep the kids happy with the deep orange color of the “cheese” sauce and surprise the adults of the group with the smoky, crunchy topping. Or, prepare on the weekend and pop in the freezer for a weeks’ worth of healthy frozen lunches!

Want her recipe? Then read more.