Dairy+Free

By: JR and Bprem

==**[|Define the diet]** ==  A dairy-free diet contains no dairy product at all. Dairy products are products like milk, butter, cheese, cream and yogurt. The lactose-free diet is also similar to the dairy free products and some lactose intolerant people might even choose to follow the dairy-free diet instead. The dairy-free diet is included in many diets such as vegetarian diet since most dairy products are produced from milk which comes from cows so vegetarians also follow this diet.

==**[|Why do people follow this diet?]** == People follow this diet mostly because of the allergies that they have. However, some people might follow this diet because dairy products contains a high amount of fat so people that follow this diet might be looking for a healthy body. Vegetarians and Vegans also follow this diet because milk is considered food that is produced from cows. People with lactose deficiency lacks the ability to break down sugar found in milk and other dairy products. If they accidently eat a dairy product, they can have abdominal pains, diarrhea, nausea and bloating.

==**[|What foods can/can't be eaten?]** == Absolutely no diary products such as cheese, milk, butter, cream, sour cream, yogurt and even ice cream. People with dairy-free diet cannot eat most baked goods such as pancakes, muffins, biscuits and cakes except for some that are made without using dairy products. Substitute for milk are soy milk, almond milk, rice milk and other grain beverages.

==**[|What are the benefits of the the diet?]** ==

Plants that also give the same nutrients that milk does such as calcium will have a lower amount of fat. Normal milk would have at least 55% of fat and even the 2% fat

milk contains at least 35% fat. Other dairy products like cheese contains approximately 77% fat and butter which is nearly 100% fat. Cholesterol that comes from cow milk is meant for their offspring which needs a lot of energy but for humans the cholesterol is just unhealthy. Scientists show that people with dairy-rich diet has a higher chance of getting cardiovascular diseases.

==**[|What are the disadvantages and how do you overcome them?]** == The disadvantages of not eating diary products is you wont get any calcium in your body and your body will not receive protein as well. Also your bones wont be strong and also the last disadvantage is you wont grow your growth will be slower. You can overcome this by eating fish because some fish have calcium in it. This is basically how you overcome it if you can't eat diary products.

**Recipes**
=== [|Chocolate Whoopie Pies] ===

<span style="color: inherit; font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">Prep Time: 20 minutes
<span style="display: block; font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">

<span style="color: inherit; font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">Ingredients:

 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1 cup dairy-free almond milk
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1 T. apple cider vinegar
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1 1/3 cup flour
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">2/3 cup cocoa powder
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1 t. baking soda
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1/2 t. baking powder
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1/4 t. salt
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1/3 cup dairy-free soy margarine
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1 cup sugar
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">2 T. egg replacer powder mixed with 3 T. hot water
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">For the Filling:
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">3 Egg Whites
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">1/2 white granulated sugar
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">3 T. cocoa powder
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">3 T. confectioners sugar

<span style="color: inherit; font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;">Preparation:
<span style="display: block; font-family: Arial,Helvetica,sans-serif; font-size: 110%; text-decoration: inherit;"> 1. Preheat the oven to 400 F. Line two large baking sheets with parchment paper. In a small bowl, whisk together the dairy-free almond milk and apple cider vinegar, and let the mixture sit for 5 minutes, or until thickened and slightly curdled. Set aside. 2. In a medium mixing bowl, sift together the flour, cocoa powder, baking soda, baking powder and salt. Set aside. 3. In a large mixing bowl using an electric hand mixer, beat the dairy-free soy margarine and sugar until fluffy, about 3-4 minutes. Add the Egg Replacer mixture, and beat until the mixture is creamy and well combined. Add the dry mixture in several additions, alternating with the almond milk mixture, until all ingredients have been added and the mixture is smooth. 4. Using an ice cream scoop or measuring cup, scoop the batter onto the prepared sheets, leaving about 2" between cakes. Bake for 10-12 minutes, or until the cakes spring back when pressed. Use a spatula to transfer the cakes to a wire cooling rack to cool completely before filling. 5. Make the filling. In a large bowl using an electric hand mixer, beat the egg whites on a medium hand setting until soft peaks form, about 2-3 minutes. Add the sugar gradually, beating until the mixture is smooth and glossy with firm peaks. Gradually add the cocoa powder and confectioners sugar, beating until just combined and smooth. Chill for 5 minutes in the freezer before using. 6. Turn half of the cooled cakes upside-down (flat side up), and spread a generous amount of filling. Top with the the other cakes (flat side down) and serve. media type="youtube" key="Rvaa0GroAds" height="315" width="420" ==<span style="background-color: #ffffff; font-family: Arial,Helvetica,sans-serif; text-decoration: inherit;">[|Grilled Salmon] Time 2 hrs == **<span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Ingredients **
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">1 1/2 pounds salmon fillets
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">lemon pepper to taste
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">garlic powder to taste
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">salt to taste
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">1/3 cup soy sauce
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">1/3 cup brown sugar
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">1/3 cup water
 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;">1/4 cup vegetable oil


 * Directions **
 * 1) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Season salmon fillets with lemon pepper, garlic powder, and salt.
 * 2) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
 * 3) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Preheat grill for medium heat.
 * 4) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.
 * 5) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 110%;">This will also be served with potatoes.

<span style="font-family: Arial,Helvetica,sans-serif; font-size: 14px; line-height: 21px;">media type="youtube" key="jNCvQ_Xfugk" width="425" height="350"

=<span style="font-family: Arial,Helvetica,sans-serif; font-size: 17px; line-height: 21px;">Other Recipes = <span style="font-family: Arial,Helvetica,sans-serif; font-size: 17px; line-height: 21px;">[|Grilled Marinated Shrimps] <span style="font-family: Arial,Helvetica,sans-serif; font-size: 17px; line-height: 21px;">[|Roasted Rack of Lamb] <span style="font-family: Arial,Helvetica,sans-serif; font-size: 17px; line-height: 21px;">[|Chocolate Almond Milkshake] <span style="font-family: Arial,Helvetica,sans-serif; font-size: 17px; line-height: 21px;">[|Fudge Brownies]