Having a dairy and gluten sensitivity has been tougher than I thought. The two things I miss the most: yogurt and bread. Dairy-free yogurts and GF bread just aren’t the same. I totally feel for those that have allergies to foods.
After two months of experimenting, I have put together a list of my favorite minimally processed gluten-free (GF) and dairy-free (DF) foods and snacks that have been a lifesaver when I want something easy and convenient to eat. I hope this is a helpful resource to any of you who are looking to limit or eliminate gluten and dairy as well.
Finding out about my sensitivity
I found out about my gluten and dairy sensitives about 2 months ago when I took a blood test at a new primary care doctor I’ve been seeing. I have been struggling with eczema the past year and a half and believe that my food sensitives have a lot to do with it. Although I still have eczema flare-ups from time to time, I am in a much better spot today than where I was a few months ago and I believe that cutting out dairy and gluten has played a role in it. I have also noticed my energy levels are better and I do not get as bloated when cutting out gluten and dairy (most of the time). If you are someone who has an allergy or sensitivity to gluten or dairy or you are just looking to limit these two things from your diet, I am sharing my favorite snacks/meals that are the closest to the real thing (pasta, cheese, crackers, etc.).
Although I am still experimenting, I am sharing this information with past experience of having tried a lot of gluten and dairy free foods from the past year or so. Full disclaimer: I still have gluten and dairy on occasion because sometimes you just don’t want to worry about what you are eating (i.e. birthdays, parties, eating out, social gatherings, etc.) I also don’t want this post to make you fear gluten or dairy with the exception that you may actually be allergic to certain foods and removing these foods from your diet is non-negotiable (e.g. Celiac’s). It’s always best to listen to your body and learn how you feel after eating certain foods, we are all different and require different types of food to feel energized and healthy.
Casein Sensitivity: A1 vs A2 Beta-Casein
Aside from yogurt and bread, I really miss cheese, especially cow’s milk cheese. I am actually sensitive to casein which is different from lactose. My body doesn’t digest casein easily and therefore creates anti-bodies from eating it. But not all casein is treated equally. There are two different types of Casein, A1 and A2, each of which come from different animal sources. You’ve probably seen the commercials already marketing A2 milk. A2 is the protein typically found in brown cows: Jersey, Guernsey and most Asian and African breeds. A1 is found in milk from Holsteins and other high-producing western milk cows (black and white cows) that are most of what the US uses. Sheep and goats milk also carry mostly A2 beta-casein and little-to-no A1 beta-casein making them much more tolerable to those with an A1 casein allergy or sensitivity. Although I have not yet tested myself after eliminating most A1 casien, I still eat some goat and sheep’s dairy.
Trader Joe’s has been great for having yummy affordable options for goat and sheep’s products which can be very pricey.
My Favorite Goat and Sheep Cheeses
Trader Joe’s Authentic Greek Feta Cheese made with Sheep’s Milk (most conventional feta’s are made with cow’s milk)
Trader Joe’s Manchego (Aged 12 months) – all Sheep’s Milk
Trader Joe’s Pecorino Romano (great sub for parmesan cheese) all Sheep’s Milk
Trader Joe’s Soft Goat Cheese
If you don’t have a Trader Joe’s nearby, Wegman’s and Whole Foods carry some amazing goat and sheep’s milk, yogurts, and cheeses.
You can also look for brown cow or A2 type dairy products at your local store but I haven’t found an inexpensive brand yet that I like yet.
Dairy-Free
If you can’t do dairy at all there are some great coconut products that I love by SoDelicious. Their coconut yogurt, ice creams and milks are all yummy. I don’t love to eat these on the regular since they have added gums and fillers but on occasion they are great. You can find their products at any large grocery store.
Since good dairy-free yogurts are hard to find and expensive, I do recommend trying to make your own coconut yogurt, and Minimalist Baker has a great, easy recipe: 2 Ingredient Coconut Yogurt. Yogurt has been so hard for me to give up but I’ve actually been loving making overnight oats with dairy-free milk, it has that creamy texture that is similar to yogurt and you can buy the canned light coconut milk from Trader Joe’s that has no added gums or fillers. Here’s a great recipe to try Vanilla Almond Overnight Oats.
The other thing that I miss besides yogurt and cow’s milk cheeses has been ice cream. I do have occasional ice cream when I know it’s going to be really good (like the local dairy farm that has the creamy custard that is just too hard to
resist).
Favorite Dairy-Free Ice Cream
I’m really picky about my ice cream but currently my two favorites are Steve’s Chocolate Caramel and FoMU, both coconut-based.
Steve’s is hard to find, I’ve only seen it at Price Chopper nearby but you may be able to get it at Whole Foods. Steve’s also has excellent grass-grazed dairy ice cream –the bourbon Vanilla is SOOO GOOD.
FoMU is an ice cream place in Boston they have locations in the Back Bay and the South End but you can now order some of their ice creams online.
Favorite Dairy-Free Cream Cheese
If you miss cream cheese, my favorite dairy-free cream cheese is Kite Hill’s Chive. Although it’s expensive, it’s got a great texture and is nice to have once-in a-while with a bagel or Pagel (whatever you fancy). The Chive is my favorite: Kite Hill’s Chive Cream Cheese
See below for my dairy-free meal favorites…
Gluten Sensitivity
Unlike casein, if you are sensitive to gluten, chances are you are sensitive to all foods that contain gluten. The good news though there are options that are easier for you to digest that contain gluten. Sourdough being one of my favorites. Sourdough is fermented by using cultures (in other words a probiotic), which creates good bacteria that benefits your gut, thus making it easier to digest the gluten from the wheat when eating bread. But not all sourdough is created equal. Look for sourdough that does not contain yeast, and therefore uses a slow rise process when the bread is cooking, making it easier to digest.
My favorite sourdough bread is Nashoba Brook Whole Wheat that I get from Whole Foods Bakery. Trader Joe’s has some great inexpensive sourdough breads as well.
Another option is sprouted bread. Grains that are sprouted are also easier to digest as they contain more nutrients. I talk more about this in a blog post I did: Has “Grain Free” Become the New “Fat Free”? Ezekiel makes sprouted bread and you can find at Trader Joe’s or the frozen section at the larger grocery stores. Ezekiel sprouted whole grain bread
I have yet to find a gluten-free bread that I love so for now I will stick to pastas and snacks (please let me know if the comments if you have some good recommendations).
Favorite GF Pastas:
Barilla’s Chickpea Pasta (Stop and Shop)
Trader Joe’s Brown Rice and Quinoa Fusili
Valicenti Farm’s Butternut Squash Ravioli’s (local to Boston and NH surrounding areas only–I get at the Copley Square and Ashland, MA farmer’s markets.
Trader Joe’s Cauliflower Gnocchi
Favorite GF Snacks
Simple Mills Sea Salt Almond Flour Crackers (I get at Wegmans or Whole Foods)
Latki’s Rice Snacks – any large grocery store
Nabisco Good Thins Sea Salt and Pepper – any large grocery store
Favorite GF and DF Meals:
Chicken Noodle Soup made with Barilla Chickpea Pasta
Hilary’s Eat Well Veggie Burger topped over a romaine lettuce salad w/ Tahini dressing (tahini + EVOO + dijon mustard)
Trader Joe’s Cauliflower Gnocchi pan-seared with EVOO topped with Mezzetta’s tomato basil sauce
Chicken Fajita Bowls with Avocado Crema
These are just some of my current favorites. I’m constantly on the search for more. I’ve been seeing GF and DF options popping up everywhere lately. I can’t imagine how it was when people first started discovering allergies, the options used to be close to non-existent.
Follow along here and on Instagram as I continue to find more amazing GF and DF products. I would love to hear your favorites as well. Tell me in the comments below.
Xoxo
Marisa
