With a vegan butchery set to open in London next month, even our Christmas dinner plates may look slightly different this year.

To celebrate World Vegan Day (1^st November 2020), we have put together a highlight of our favourite Instagrammers whose creativity with vegan dishes makes us drool on a daily basis.

Flying the flag for the UK, no vegan list would be complete without @fearnecotton. A trailblazer not only on social media (she is of course also an accomplished author, TV and radio presenter!) look no further for aesthetically-pleasing recipes for the whole family to enjoy.

Need more ideas for mealtimes? This Instagrammer never fails to bring something new to the table. @rgveganfood is a perfect follow if you are in need of some inspiration to fill your meal planner!

Sean O’Callaghan aka @fatgayvegan is a king of the vegan blogging world. Helpful without being preachy, Sean focuses on how to incorporate vibrant and delicious vegan recipes into your lifestyle. He isn’t averse to including ‘dirty vegan’ indulgent vegan junk food options too! #winning

Canadian-based author, award-winning blogger and Instagram mogul @ohsheglows posts colourful and abundant vegan dishes – warning, do not look at her page if your fridge isn’t full and your tummy is rumbling!

Based in California, Sara aka @sproutedkitchen makes feeding your vegan family easy with nourishing, crowd pleasing suggestions. Deft with words as well as recipes, you’ll fall in love with her ‘famalam’ as well.

Have you come across @linda_lomelino? This Swedish flexitarian is a perfect follow for the budding vegan, showcasing vegan recipes as well as non-vegan treats. The photography alone is worth it!

No round up of vegan influencers can end without featuring German based @elavegan. With over 1 million followers she started her vegan journey back in 2011 focusing on the health benefits for body, mind and soul.

And finally, we’re sure you already are of course, but do make sure you follow @purefreefrom! Largely vegan, our feed will give you all the inspo for living a Pure and delicious, dairy-free lifestyle.

Enjoy world vegan month and don’t forget to tag us in your photos!

You won’t be able to eat anything

It might feel like this at first as dairy is in a lot of different foods but please don’t worry. There are plenty of naturally dairy-free foods out there, an ever-increasing number of dairy-free products, and thousands of dairy-free recipes online to make cooking a breeze.

Our blog on Top 10 Surprising Vegan Foods is a great place to start for quick dairy-free wins.

If you’re ready to venture into the kitchen our easy mushroom risotto recipe will keep hunger pangs well at bay. For a super simple sweet treat, try our popular dairy-free flapjacks recipe.

You’ll be calcium deficient

You’ll probably get told by lots of people that without dairy, you’re going to be deficient in calcium. It’s true, dairy is a good source of calcium, but hey – so are lots of other foods! Green veggies such as broccoli and cabbage, soya beans, nuts, anything made with fortified flour such as bread, and fish such as sardines and pilchards all pack a calcium punch. As with anything – a balanced diet is all you need.

Eating out is impossible

This might have been true a few years ago, but restaurants, pubs and cafes have woken up to dietary requirements, and rightly so. It is estimated 2 million people are living with a diagnosed food allergy in the UK, and that doesn’t even factor in those yet to be diagnosed or choosing to cut it out. We’d always advocate doing a bit of research before going anywhere to see how well you’ll be catered for, but a call or chat with the team on arrival will more often than not be surprisingly fruitful.

Even the dairy-feast that is an afternoon tea is not off the cards. Most places will have sumptuous dairy-free alternatives available, even if it’s not on the menu. Just be sure to ask.

Everything will be flavourless

Categorically not true! We passionately believe that good, healthy food, does not need to be flavourless. We’ve recently launched Pure Buttery Taste – the perfect spread for swapping out dairy in your diet without losing that creamy taste.

Supermarkets and restaurants are bending over themselves to create delicious food, free from dairy and other allergens. With the number of vegans in the UK quadrupling between 2014 and 2019, the number of vegan products has also significantly increased – in fact, in 2018 the UK launched more vegan products than any other nation.

You’re going to lose weight

Whatever your reason for giving up dairy, a common misconception is that without it you will lose weight. Whilst you won’t be eating high-fat creamy products, some dairy-free alternatives will instead have surprisingly high sugar contents, so always keep an eye on the labels. Rest assured – Pure spreads have neither high saturated fat or a significant sugar content, so swapping your butter for Pure won’t be a cause for concern.

References

https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/

https://www.food.gov.uk/sites/default/files/media/document/fsa170306.pdf

https://www.vegansociety.com/news/media/statistics

Well, it might be easier than you think – there’s a whole heap of tasty treats and naturally vegan foods out there.

(Disclaimer: biscuits may have eaten for the purposes of this blog).

Crumpets

This might be an obvious one to some, but a quick poll with our vegan and dairy-free friends shows many mistakenly believe crumpets contained dairy. Wrong! We’re happy to report that most store brought crumpets are vegan-friendly, and they go just perfectly with a thick slather of Pure dairy-free spread.

Dark chocolate

Chocoholics assemble! Unlike milk and white chocolate which (unsurprisingly) contain milk, dark chocolate is made only with cocoa butter. It’s the ‘cocoa butter’ term which throws people off, but it actually comes from cocoa beans, meaning most dark chocolate is dairy-free and vegan. Try some in our indulgent Chocolate Biscuit Loaf or mouthwatering Chocolate Brownies.

Cream crackers

Don’t be fooled by the word ‘cream’ in the name. Instead of referring to cream in the ingredients, it’s actually the name of the method when the mixture is ‘creamed’ during the manufacturing process. Now, where did we put the chutney?

(Some) biscuits

There’s usually fierce debate over the nation’s favourite biscuit. Don’t feel left out, you can fight for your favourite too with many classics completely dairy-free and vegan friendly. Oreos, Chocolate Chip Hobnobs, party rings and chocolate bourbons are our favourites. Even the Lotus Biscoff – the thin caramel biscuit often served with coffee – is completely vegan. Grab a cuppa and get dunking!

(Some) crisps

Twiglets, Skips, Doritos, Pringles, Hula Hoops, McCoys – there’s lots of vegan-friendly potato snacks out there and some are even ‘meat’-flavoured. Amazing. Smokey bacon, prawn cocktail, sizzling BBQ chicken and chargrilled steak are our go-tos when we’re making a crisp sandwich.

Ice Cream

Chunky Monkey, Chocolate Fudge Brownie, Cookie Dough – yes, we are reciting flavours of Ben & Jerry’s. But not just any flavours; these are all part of the brand’s non-diary range which is 100% certified vegan. Also check out Magnum, Cornetto, Booja Booja and Jude’s for vegan-friendly offerings.

Pasta

Although fresh pasta is made by mixing an egg with flour, most dried pasta is made with durum wheat and semolina, making it perfectly fine for vegans to eat. Just take care with the chilled varieties because they’ll probably contain egg.

Peanut butter

Crunchy, smooth, however you like it – the majority of peanut butters are made from just ground peanuts and a bit of added salt or sugar. According to PETA, they occasionally have added honey so check labels but most are vegan-friendly. Pass a spoon, please.

Breakfast cereals

Cereal is a tricky area when it comes to vegan foods. You probably know Weetabix and porridge is OK, but what if you fancy something a bit more exciting? Well Shreddies are your friend, and not just any Shreddies (although the ‘normal’ Shreddies are vegan too). Enjoy the Coco, Coco Caramel and Frosted varieties. Cereal for dinner, anyone?

Custard Powder

Yes, you read that correctly. Bird’s Traditional Custard Powder is made only with maize starch, salt, flavouring and colour (annatto). Mix it with your plant milk of choice and pour over bananas for a retro, vegan dessert which is just perfect for autumn evenings.

DAIRY FREE GUIDE FOR VEGETARIANS

Well planned vegetarian diets can be both nutritious and healthy, however vegetarians do need to take particular care to balance their diets to avoid nutritional deficiencies. All Pure spreads are suitable for vegetarians as they’re made using no animal derivatives.

TOP TIPS

OMEGA-3

Vegetarians need to find alternative sources of important omega-3s (which non-vegetarians can get from oily fish). Omega-3s are important for a healthy heart. Non-fish sources include flaxseed, walnut, rapeseed oil and soya oil. It may also be worth considering taking a supplement made from algae derived DHA.

PROTEIN

Vegetarians can get protein from nuts, seeds, pulses, grains, soya products (e.g. tofu), dairy products and eggs. Unlike meat, plant proteins do not contain all the essential amino acids we need. However, when plant proteins are mixed together, they give a better mix of amino acids overall as well as providing a varied and interesting diet.

VITAMINS

Most vitamins can be obtained easily from a vegetarian diet, but you may need to pay particular attention to vitamin B12 (needed for a healthy nervous system and red blood cells), vitamin B2 (important for energy levels) and vitamin D (important for healthy bones). If you’re eating eggs and dairy foods then getting enough Vitamin B12 and B2 shouldn’t be a problem. Vegans should consider including fortified foods containing Vitamin B12 and B2 (check the label). To top up your vitamin B12 and B2 vitamin levels include yeast extract (e.g. Marmite), Soya milk, yoghurts and desserts and breakfast cereals in your diet. Our bodies can make Vitamin D from sunlight during the spring and summer. At other times of the year it’s important to try and eat foods that contain fortified Vitamin D, such as eggs, breakfast cereals and fortified soya milks.

MINERALS

Vegetarian iron sources include wholemeal bread, dried fruits, beans and lentils, nuts and sesame seeds. To help your body absorb iron from plant foods, include a source of Vitamin C with your meal. Good options are vegetables, fruit or a glass of fruit juice. Meat, fish and nuts are good sources of selenium. If you’re not eating meat or fish make sure you include some nuts in your diet. Brazil nuts are a particularly good source.

Cows’ milk allergy is common in young children. It affects about 1 in 50 infants, but is much less common in older children and adults (less than 1 in 1000).

Symptoms

Symptoms can be immediate or delayed. Immediate reactions occur very quickly after the individual has consumed cows’ milk, so are relatively easy to pick up. Reactions are common when weaning or if changing from breast feeding to formula. If you notice a red itchy rash around baby’s mouth, facial swelling, hives (red itchy lumps) on the body, streaming nose, sickness and vomiting, or diarrhoea, this may be because your child is having an immediate allergic reaction.

Some symptoms come on much more slowly and are more difficult to spot. These are known as delayed reactions and may cause chronic symptoms such as eczema, reflux, colic, poor growth, diarrhoea or even constipation.

It is difficult to identify whether these symptoms are caused by cows’ milk protein allergy, as they may in fact be down to other conditions. So it is important to seek the help of your GP as they will want to rule out any other causes, and will also be able to refer you to the appropriate paediatric allergy specialist if they feel this is necessary.

Diagnosing a Dairy Allergy

Registered dieticians are able to give you the correct nutritional advice and ensure a well-balanced nutritional intake which will be tasty, varied and culturally acceptable. Children, particularly, should not follow a restricted diet unless supervised by a dietician as they require a well-balanced diet to ensure adequate growth and development. (For more information see BDA)

Recommendations

If you or a family member or friend suffers from a dairy allergy they should avoid dairy at all times. This should be undertaken with advice from a medical professional such as a specialist doctor or dietitian. Dairy is found in much more than just milk, butter, cheese, yoghurts, cream and ice cream. Food labels that list ingredients such as casein, caseinates, hydrolysed casein, skimmed milk, skimmed milk powder,milk solids, non-fat milk, whey, whey syrup sweetener, milk sugar solids or lactose also contain some cows’ milk or products in them.

Processed foods which may contain milk include breakfast cereals, soups, baby foods, processed meats, e.g. sausages, pasta and pizzas, instant mashed potato, sauces and gravies, baked goods e.g. rolls, pancakes, batters, ready meals, puddings and custards, cakes, biscuits, crackers, chocolate/confectionery, crisps. You may not be able to enjoy shop-bought versions of your favourite treats, but with our delicious and easy recipes you will be rustling up your own dairy free meals.

But the dairy free lifestyle needn’t be difficult to follow. To help, we’ve created a quick and simple guide, explaining our top tips for dairy free individuals.

Here are some of our top tips:

Step 1: Speak Up

Aside from the uncomfortable symptoms of milk allergies and intolerances, one of the biggest worries is being considered ‘awkward’. This means many dairy free individuals avoid dining out or eating with friends, worried that they’ll be considered a picky eater. The best way to overcome this is to speak up as soon as possible, and don’t be ashamed.

If you know you’re visiting a particular restaurant, give them a call the day before to explain your dietary requirements. This will provide the chef with plenty of time to plan a dairy free dish, as well as preparing other staff members. Don’t feel embarrassed about speaking up; no reputable establishment will want to risk a diner being disappointed with their meal or worse – getting sick. It’s also a good idea to educate your friends and family on your dairy free diet, so they can be prepared if you visit them for dinner. You never know, they might be inspired to get on board with dairy free living, too!

Step 2: Research

The internet has done wonders for people with special diets. Nowadays, there are so many great repositories online for dairy free facts, products and recipes, and a quick search will present you with plenty of useful information.

You can research restaurants online, discovering what previous diners thought of their experience, as well as checking out menus. Look out for food bloggers that document their own dairy free lifestyles, and keep up to date with their posts. Social media also comes in handy for people with specific dietary requirements, and you can easily track down others and ask them for advice.

Don’t forget to speak to a health professional, particularly if your dairy allergy is serious. While the internet is a wonderful place for discovering new things, you can’t guarantee that every nugget of information is factually correct. When looking for health-related advice, be sure to seek it from a reputable source.

Step 3: Make a meal plan

After all of your recipe, you should have found lots of new recipe ideas. Use them to create a meal plan for each week, ensuring that you’re getting plenty of variety and the right amount of nutrients. This will also be handy during your weekly shop, as you’ll have a good starting point for the types food you should be buying.

There’s no need to completely stick to your meal plan, but it’ll be a useful starting point. It will also prove handy should you visit your friends and family for dinner; they will undoubtedly ask what sort of meal you can eat, so save yourselves from the umming and ahhing and present them with a list of meals you can all enjoy.

Step 4: Try new things

While trying new food can be one of the biggest worries, it’s also a great benefit. Don’t be scared to leave your comfort zone and try food that you’d otherwise ignore. Plant-based cheese and milk made out of nuts might not sound appealing initially, but go ahead and try… you might surprise yourself!

Self proclaimed dairy lovers will struggle when they initially cut out milk products, but rather than mourning your beloved cheese toastie and strawberry milkshake, invest your time in tracking down new food. There are so many delicious, healthy, dairy-free alternatives available, it would be a shame not to try them.

Step 5: Know your body

Severe milk allergies mean that all types of dairy are off the cards, but the same can’t be said for intolerances. Lactose intolerance comes in many different forms: some sufferers find it difficult to enjoy any kind of dairy, but others can manage small amounts. Spend time testing out what you can and can’t eat, and adjust your diet accordingly. Everyone’s bodies are different, so get to know yours.

It’s also a good idea to learn about your own symptoms. Keep a diary of the times you’ve eaten dairy, the symptoms that occur and how quickly. Next time you accidentally eat it, or allow yourself a dairy treat, you’ll know precisely what to expect and how to deal with it.

Step 6: Be positive

If you’ve recently converted to a dairy free diet, a future without cheese and cream may look a little bleak… but try not to get yourself down. Concentrate on the new food that you can try, and be excited about your new healthy lifestyle. Look forward to the physical benefits of this lifestyle; dairy free works wonders for your body, ridding you of bloat, clearing up your skin and helping to lose those stubborn extra pounds.

Most importantly, focus on the fact that you’re banishing the unpleasant symptoms you experienced for so long. There’s no better reason to go dairy free!

• Cut down on saturated fat and sugar
• Try to eat less salt – no more than 6g a day
• Get active and try to maintain a healthy weight
• Drink plenty of water
• Don’t skip breakfast
• Base your meals on starchy foods
• Eat lots of fruit and vegetables
• Eat more fish

Key Food Groups

Fruit And Veg

We should aim to eat at least five portions of fruit and vegetables a day. An average portion is 80g, equivalent to an apple sized fruit, a bowl of salad or 3 heaped tablespoons of vegetables. Eat the rainbow when it comes to fruit and vegetables. Eating a good variety of different colour fruit and vegetables means you are getting a good mix of different nutrients. Fruit and vegetables are also good sources of fibre for healthy digestion.

Carbs

Along with fruit and vegetables, starchy carbohydrate foods should make up the biggest part of our diet. They are valuable and low fat sources of energy and also supply important B vitamins, needed for the release of energy. You should aim for 6-11 portions a day. As a guide, one portion equates to a slice of bread, 4 dessertspoons of flake type breakfast cereal, 3 dessertspoons of cooked rice or pasta, or 2 small potatoes.

Meat, Fish And Alternatives

As well as being great sources of protein, these types of food are rich in vitamins and/or minerals. As well as the traditional meat, fish and poultry, it is healthy to include vegetarian alternatives like pulses, nuts and eggs. Try to eat two per day — one serving is around 3oz/75g of lean meat or skinless poultry, 4oz/100g white fish, 2 medium eggs, or 6 dessertspoons of cooked beans or lentils. If you’re not vegetarian, a portion of oily fish like salmon or mackerel every week is the easiest way to get your recommended intake of important omega-3 fats.

Dairy

Dairy products are a source of vitamins and minerals. Where possible, choose low fat versions. If you can’t tolerate dairy products, don’t worry – you can substitute dairy with alternatives such as calcium-fortified soya milk and dairy-free spreads like Pure (insert a link to the product page). You can also increase your calcium intake from nuts, pulses, apricots and figs.

Sugar And Fat

This group of foods includes butter and oils, salad dressings, cream, ice-cream, chocolates, sweets, crisps, biscuits, cakes and pastries. In a healthy diet, you shouldn’t eat these foods too often and they should only be eaten in small amounts. When choosing a spread, look for one which is lower in saturates, like the Pure range of spreads, which contain up to 74% less fat that butter.

Getting Active

To maintain a healthy weight it’s important to balance your calorie intake with the amount you burn up through exercise. We should all aim for around 30 minutes of activity a day. This is good for the heart and will help to maintain general fitness.

Here are a few suggestions of how to maintain an active life without major changes to your routine:

• Get off the bus early or park a little way from work or the shops and walk.
• Spend time outdoors with your children, friends and family.
• Get energetic when doing the house work – use exaggerated movements.
• Jog on the spot while the adverts are on TV.

Within your healthy lifestyle, it is important to choose a spread lower in saturated fat and salt. The Pure range offers up to 74% less fat than butter and contains less salt*.

A Day In The Life Of A Lactose Intolerant

There is a wide range of milk free and lactose free food available nowadays, but when it comes to visiting friends or dining out, it can still be tricky to eat and drink ‘normally’. We’ve asked one of our customers to share her own typical day of meals, explaining how she overcomes the problems associated with lactose intolerance while ensuring she doesn’t miss out.

Morning coffee

It’s 6.30am on a Monday morning and my first thoughts are coffee. Now.

I do enjoy black coffee, but when it’s this early I prefer something smooth and milky to ease me into the day. I’ve been lactose intolerant for about five years now, so I’ve had plenty of time to discover which products work for me. I used to try my morning coffee with soya milk, but without the foaming device that proper baristas use, it always curdled and left me disappointed. I soon swapped for a lactose free milk, which does the trick. The taste isn’t quite the same as a normal cup of coffee, but it’s delicious once you get used to it. Plus when you’re lactose intolerant, you soon forget what real milk tastes like anyway.

Breakfast

If I’ve stayed away for the night, breakfast is the most difficult meal of the day. Not only does it rely heavily on milk, yoghurt and butter, but many popular cereals contain dairy in some shape or form. Because of this I tend to skip breakfast altogether, hoping a glass of fresh orange juice will tide me over until I get home.

Fortunately, this morning I’m in my own environment and I have plenty of choose from. Today I have a soya based yoghurt with dairy free granola, fruit and honey, topped off with a few mixed nuts. If it was the weekend I’d make even more of breakfast, enjoying bacon or smoked salmon and scrambled egg (scrambled with lactose free milk, of course). I also love toast with jam, and I needn’t scrimp on butter now that I’ve discovered Pure’s tasty sunflower spread.

Elevenses

By half past ten I can manage black coffee, so I’ll have a small cup before switching to herbal teas. I fancy a biscuit or a cereal bar, but these are definitely off the list as they so often contain traces of lactose. Fortunately I love baking, so I’ve always got something to hand, like dairy free brownies or ginger buns. Today I have a batch of dairy free fudge in the freezer, made with blitzed up dates, cacao and almond butter. This fudge is perfect for mid-morning cravings, and it’s so tasty that you forget it’s healthy!

Lunch

While most people stick to sandwiches or pasta pots, I’ve got my own portfolio of lunch options. Today I have chorizo slices, avocado, rocket and a poached egg on soya and linseed toast, which I love. When the weather gets colder I’ll have a big bowl of soup or a toasted sandwich, made with lactose free cheese and a dairy free spread. If I’m especially hungry there are a few brands of crisps I can enjoy, though a lot of flavours involve dairy. The safest lunchtime snack is carrot sticks and cucumber with hummus – I make my own sometimes, but most shop bought versions are dairy free anyway.

Tea break

I’d kill for a big mug of Yorkshire’s finest, but I settle for a cup of peppermint tea. At home I can have tea with lactose free alternatives such as soya, rice or oat milk, but if I’m visiting a friend or in a meeting then the chances are these aren’t available. I fancy a chocolate hit, and while everyone else munches on chocolate chip cookies I have a dairy free, gluten free snack bar. It’s made entirely of fruit, nuts and raw cacao, so I’m safe… though those cookies do look tempting!

Pre & Post Gym Snacks

Before I go to my weeknight class I try to have a mixed bag of carbs to keep me energised. One of my favourite snacks is wholewheat toast with banana on top. Now and again I’ll add peanut butter, but most of the time I stick to a thin spread of dairy free butter before the fruit. After the gym, I treat myself to a lactose-intolerant-friendly milkshake, blitzing up almond milk, ice and a squirt of chocolate sauce. It tastes just as indulgent as a normal milkshake, but with a quarter of the calories! It’s also a great way to replace fluids, as well as containing plenty of protein, calcium and sugar.

Dinner

It’s 7pm and time to head out for dinner. I’m feeling a little anxious as we’ve never visited this restaurant before, so I’m not sure of the options for specific dietary requirements. Fortunately the menu is available to browse online, so I spend some time looking over it. There are over thirty dishes, but I’ve whittled it down to a small handful that I can eat. Thank goodness I’m not vegetarian, as I wouldn’t be able to enjoy a single dish!

At the restaurant I mention to our waiter that I’m lactose intolerant, and I’m so relieved when he explains the chef can alter pretty much anything to suit me. I opt for garlic prawns to start, cooked with oil instead of butter, and then chicken wrapped in parma ham with vegetables for my main course. Unfortunately I can’t have the creamy mushroom sauce as an accompaniment, but the chef makes me a tomato based alternative. The sweet menu is a definite no-go but I don’t mind indulging in a liquid dessert instead!

Supper

Since I’ve missed out on pudding at the restaurant I whip up a lactose free dessert at home. I top a meringue nest with a scoop of dairy free ice cream, slices of fruit and some passion fruit coulis. For an extra bit of creaminess I splash on a soya cream, which is surprisingly tasty, though coconut cream is my favourite.

The UK has a rich culinary heritage, with classic ingredients and ancient recipes still enjoyed by many of us today. And along with our traditional English dishes, we’re continuously introduced to international delicacies, creating a truly vibrant and versatile gastronomic experience that makes day-to-day meals so enjoyable.

Unfortunately, along with flavour and diversity of the Great British Menu comes a huge amount of milk. Many of our favourite meals are packed with dairy, from the cheese that tops pies and pizzas to the cream that thickens stews and curries.

So how can you still enjoy delicious food without dairy? We explain with five of the nation’s favourite meals, tweaked to make them dairy free but still just as tasty.

Dairy Free Lasagne

Lasagne is one of our most beloved Italian dishes. With sheets of pasta, a rich meat sauce and creamy béchamel, it’s a truly indulgent dinner time classic. Of course, all that taste doesn’t come without its problems; for those following a dairy free lifestyle, lasagne is a big no-no. The classic white sauce throughout the layers is made from milk, while the dish itself is often topped with handfuls of cheese.

But you can still enjoy lasagne by making a few minor adjustments. Swap the milk and butter in the béchamel for dairy free alternatives, such as soya milk and a Pure Dairy Free spread. When it comes to adding the cheesey finishing touch, try a nut-based cheese, or if you’re lactose intolerant, goat’s cheese can do the trick.

Roast Dinner Without The Dairy

You’d be hard pushed to find someone that’s not a fan of a roast. For many of us, it’s the highlight of the week! With large chunks of meat, crispy roasties, plenty of veg and lashings of gravy, it’s one of Britain’s most delicious dinners… and of course, we can’t be forgetting the Yorkshire puds.

Yorkshire puddings are widely considered the best component in a roast dinner. However, the milky recipe is certainly not dairy free friendly. Fortunately, there are many solutions for those avoiding cow’s milk. Simply swap the dairy for a soy, oat or rice based milk, which will still achieve a savoury flavour and fluffy yet crispy texture. If you find your batter becomes too heavy to rise, try with less milk and more egg, and add a little water.

No-Milk Cake

Traditional sponge cake is renowned for its dairy content. Not only does the bake involve plenty of butter, but additions like buttercream, chocolate and whipped cream make for a treat that’s positively brimming with dairy. It would be an awful shame to miss out on this classic due to a milk allergy or intolerance, but luckily there are simple adjustments that can make cake totally dairy free.

A butter alternative, such as a Pure Dairy Free spread, will create a batter that’s free from milk containing products. You can also use these spreads as a substitute in buttercream, so your cake can have a yummy filling. When it comes to topping, try dairy free chocolate, or a variety with a higher percentage of cocoa solids if you’re lactose intolerant. And if you’ve a penchant for thick cream, whip up coconut cream for a topping that’s just as sweet.

Apple Crumble & Dairy Free Custard

Another of our favourite desserts is apple crumble. Stewed, sweet fruit and a crumbly topping are a match made in heaven, but of course this pudding isn’t complete without cream, ice cream or custard.

Choose a dairy free accompaniment for your apple crumble, such as coconut cream or soya ice cream. You can also make your own dairy free custard by simply adding your preferred milk to the custard powder. Remember, many crumbles are topped with a mixture of butter, flour and sugar, so choose a Pure Dairy Free spread to ensure all aspects of your delicious dessert are suitable.

Creamy Curry, But No Cream

While many curries are made with a vegetable based sauce, some of our most beloved, such as tikka masala and korma, are thickened with cream and yoghurt. Often, a safe bet for dairy free individuals is to select a hotter dish, but of course not everyone is a fan of spice.

For a thick, mild curry without dairy, try using coconut based products as an alternative. Coconut butter and cream complement curries perfectly, making for a cool and creamy sauce that tastes authentic. If you’re a fan of nutty flavours, you could also try cashew or almond derivatives. Many of us enjoy poppadoms and dips before our curry, so remember to avoid the raita unless you’ve made your own with dairy free yoghurt.

It’s much more simple to enjoy a delicious, dairy free meal than you might think. With a few minor adjustments, a little creativity, and some knowledge of the wide range of alternatives now available, you can easily create your favourite dish without the worry of dairy.

Do you have a dairy free solution for a popular British dish? We’d love to know more!

Cake, ice cream, apple pie and sticky toffee pudding are just a handful of the nation’s favourite desserts, and along with their delectable ability to satisfy any sweet tooth, they all have something else in common: dairy.

From a young age we’ve been taught that desserts are a sugar-filled indulgence, saved for special occasions and the odd after-dinner treat. However, with up to 40% of us enjoying desserts twice a week or more, the question arises of how healthy – or unhealthy – they really are.

We all know that adding a dessert to your meal will increase your calorie count. But depending on the type of pudding and portion size you choose, this can range from an extra hundred or so to a calorie increase that reaches into the thousands! With the average adult recommended to consume 2000 calories a day, a slice of chocolate gateaux or bowl of crumble and custard can have a drastic impact.

Of course, it’s not only the calories to be considered when it comes to the healthiness of sweets. Saturated fat, trans fat, sugar and even the salt associated with common desserts have damaging effects on your body, and enjoying these treats several times a week can see your health decline while the scales soar.

It would be terrible to deprive yourself of desserts, so what’s the solution? Fortunately, dairy free alternatives mean you needn’t banish sweet treats from your diet completely.

What makes dairy free healthier?

The dairy free diet lessens your consumption of saturated fat and sugar dramatically, making way for less calorific and more nourishing ingredients like vegetables, nuts and beans. Swapping milk products for dairy alternatives can have extremely positive effects on your body, helping to lower cholesterol and achieve a healthy weight, thus lessening your risk of heart disease and some cancers. Cutting out dairy is also much kinder to your digestive system, getting rid of that sluggish, bloated feeling many of us experience.

However, while we’re very much aware of the benefits of dairy free living, some remain apprehensive when it comes to their favourite sweet treats. But there’s no reason you can’t still enjoy that creamy pudding or heavenly chocolate brownie; there are plenty of delicious, dairy free desserts available, providing you a more nutritious alternative that doesn’t scrimp on taste.

Dairy free alternatives

Chocolate ganache cake is an all-time favourite, and with its moist, rich sponge and creamy filling, it truly is an indulgence. But with the taste come the calories, and a 100g serving of the stuff can rack up over 400 and almost 30 grams of fat. A great dairy free alternative for true chocoholics is a vegan chocolate brownie, which can dramatically decrease your calorie count as well as halving the fat.

For those that love ice cream, it can be painful to hear that two small scoops of the stuff can add over 200 calories to your daily allowance. Ice cream is rich in carbohydrates and therefore a great source of energy, however it’s also high in milk fat and not great for your cholesterol. A healthy, dairy free option is homemade fruit sorbet, which offers the same chilled sweetness but with a miniscule amount of calories and fat.

One of the most dairy-laden desserts is cheesecake, and while it tastes heavenly, it comes with a real price. An average slice of New York vanilla can add 350 calories to your meal… and that’s without seconds! A good alternative for cheesecake fans is dairy free Eton Mess, which still provides creaminess and crunch in a much healthier manner. Try with coconut cream or soya yoghurt to replace the traditional cream, and top off with mixed berries for an extra hit of natural sugar.

Much like cheesecake, traditional creme brûlée is reliant on dairy for its smooth, creamy, custard filling. Unfortunately, it’s also very high in fat and carbs. While it’s difficult to emulate a true creme brûlée without milk, a great solution is rice pudding made with coconut milk. You can also replicate the caramelly crunch by topping with toasted nuts, seeds and a dash of natural sugar syrup.

It goes without saying that dairy free desserts are healthier than their traditional counterparts, and with a few small adjustments, they can be just as tasty. Dairy free desserts also provide you with the opportunity to top up on the nutrients your diet requires, such as those found in fruit, nuts and dairy free yoghurt. And best of all, when you choose a dairy free dessert, you can feel much less guilty about that second helping!