Is Milk Really That Good For You?

Milk is promoted as a perfect food, a great source of calcium and protein especially for growing bodies. On the other hand dairy is one of the most commonly recognized food allergens. So what's the big deal? Does milk really 'do a body good', or should you be removing it from your diet?

Let's look at the facts.

Milk really is a perfect food, for a baby cow. It is an energy dense, hormone delivery system that helps the calf grow quickly and builds its immune system.

You are not a baby cow.

When you drink milk or consume dairy products, you are receiving these same signals. These messages only confuse our bodies and can cause harm. 

Human breast milk is the best food for human babies, but at some point we all start eating solid food and stop relying on milk as our source of nutrition. 

Once weaned it doesn't make sense to continue sending the growth and hormone signals contained in milk, especially when these signals are intended for a different species.

You can't have a discussion about removing dairy and cow's milk from your diet without the inevitable question arising.

If you are not consuming dairy products, where do you get your calcium from?

Dairy is NOT the only good source of calcium.

A lot of time and money from the dairy association has gone into making you believe that your diet will be lacking in a crucial nutrient for health without milk and dairy products.

This simply is not true.

There are an abundance of other sources of calcium. And most of these sources contain calcium that is more bioavailable, or easier for your body to absorb, than the calcium found in dairy.

Meat and seafood sources include:

• Bone broth
• Sardines
• Shrimp
• Anchovys
• Oysters

Nut and seed sources include:

• Almonds
• Hazelnuts
• Walnuts

Vegetables:

• Kale
• Turnip Greens
• Mustard Greens
• Boiled Spinach
• Bok Choy
• Sea vegetables like Nori

You may be thinking: I'm not allergic to milk or dairy products, should I really stop eating them?

The best way to find out how dairy affects you is to eliminate it from your diet for a set amount of time. My favorite elimination diet? The Whole 30.You can learn more about it by clicking here or by visiting their website at: www.whole30.com

But I love milk! Now what?

Stay tuned for my absolute favorite dairy free milk recipe!!

Gluten Dairy Sugar Free "Pancakes"

Pancakes are a staple when it come to breakfast food! However, in our house, breakfast has to be quick and easy. Rather than spend money on pricey gluten free pancake baking mixes, I've found this pancake recipe that is so simple and filling for everyone! With only a few ingredients, ones you probably already have, breakfast can be ready in a flash!



Gluten Dairy Sugar free "Pancakes"

2 Bananas, peeled
4 eggs
1 tsp vanilla
2 tsp cinnamon

(adjust vanilla and cinnamon to your personal tastes!)

Place all ingredients in blender and pulse. You now have you delicious GDS free batter! Cook in skillet just as you would pancakes, with one slight alteration. These are very difficult to flip, so make them about the size of your spatula. Serve with real maple syrup.

I think the taste and texture of these "pancakes" is slightly closer to french toast. Either way this protein rich breakfast is sure to please everyone in your family come breakfast time!

Enjoy!

Gluten Sugar and Dairy Free Breakfast "Cookies"

I have spent quite a bit of time lately searching for a good homemade replacement for my son's favorite cereal bars (the Kashi strawberry are his favorite). Everything I found online seemed like it had too much sweetener, even if it was honey, for me to feel comfortable giving it to him as a breakfast bar. Or they had protein powder in the recipe, usually most protein powders have artificial sweeteners or the better ones on the market have real sugar, but there again I wanted something that tasted good with real whole ingredients and no sugar! After playing with a few ideas and adding my own twist I think I finally have found the recipe our whole family loves. A close friend told me I should start selling these things because they are just that good. But they are so simple to make yourself, I thought I would just share my recipe with you instead.

Liam's GSD Free Bars
(I usually double this recipe as these tend to disappear fast in our house)

1 banana
1/3 c. almond butter (read more about the almond butter I buy below)
2/3 c. applesauce
1 tsp. cinnamon (more or less to your liking)
1 tsp. vanilla
1/4 c. raisins (optional of course)
1 1/2 c. certified gluten free oats

Preheat oven to 350
Mash banana until smooth and all the chunks are gone. If you have a dark brown banana they tend to mash bet Add almond butter, my local Fred Meyer store has a grinder to make your own almond butter. The grinder is just loaded with almonds, nothing more is added to this almond butter. It comes out smooth and delicious just the way it is. This is my favorite almond butter to use for us and especially with how many my kiddo eats. Then I add the applesauce, this helps dilute the almond butter and mix it in more easily. Add the vanilla and cinnamon. This is where you can customize it to your tastes! I add raisins because we love oatmeal raisin cookies, but you could add nuts or other dried fruit if you want! Add the oats last and mix well so that the oats get wet equally. Let sit for about 10 minutes or more so that the oats can absorb the moisture. Measure out the dough as you would with any cookie and place each one on a greased cookie sheet. These do not spread as they cook, so press them down a little. My son has a hard time with a round shaped cookie, so I form these into rectangle shapes, or bars that he has an easier time with. Since these cookies do not spread you can form them into just about any shape you like! Cooking time will vary depending on your preference, for us we like a chewier cookie so we cook them for about 15-18 minutes. If you want them a little crunchier cook them a little longer. These need to be stored in an airtight container, and if you like them chewier like we do you will probably want to store them in the fridge. Left out the moisture tends to let them mold quicker than the average cookie/bar.

My two year old loves these and is constantly asking for another "cookie." I usually hesitate at the word cookie and try to get him to eat something "healthier" like a banana or some applesauce. Wait, what did I just say? These cookies are the healthiest snack in our house! They are loaded with protein and fiber and taste like any other processed and packaged cookie or bar you could buy. Sometimes the word cookie throws me! I hope you and your family enjoys them as much as we do!

Veggie Loaded Chicken Enchiladas (Gluten and Dairy free)

My family loves enchiladas! They're easy and delicious Who doesn't love all that gooey cheese, sour cream, and flour tortillas. I have to admit that tackling the idea of creating a dish my family loves with out the signature ingredients seemed daunting!

When you are eating a very strict diet and excluding gluten and dairy, its usually a good idea to make things yourself. Since I have a busy life I love to find healthy ingredients that work in a recipe and make life easier. I was thankful to find that the enchilada sauce I had on hand did not have any bad ingredients or chemicals in it, other than the fact that it was in a can. Next time I want to look for a delicious enchilada sauce in a jar, or tackle making my own. For now, I used what I had on hand. I found the first new ingredient for these enchiladas on a recent trip to the store. Tortilla Land makes amazing certified gluten free uncooked corn tortillas. These bad boys have a very homemade feel, and I knew they would stand up to their flour competition. Second, I knew I had to trick our eyes and brains into believing we were eating cheese. I chose some beautiful orange peppers I had on hand to do the trick. Garnishing the top of the enchiladas with these beautiful peppers gave just the right feel. Then to decide what to top it all off with, something comforting. Our usual guacamole involves some sour cream or mayo. This time I accomplished the same creamy topping sans dairy!

Veggie Loaded Chicken Enchiladas
Serves 3

6 corn tortillas (I love Tortilla Land's uncooked corn tortillas)
1 c. pre-cooked chicken, shredded (pick up a rotisserie chicken, or I used our leftover chicken from the night before)
Salsa
4 or 5 sweet baby bell peppers, diced
3/4 c. Enchilada sauce
Home made guacamole (recipe follows)

If you are using the uncooked corn tortillas, prepare them as directed. Fill each tortilla with 1/3 each chicken, peppers and salsa (I used La Mexicana brand but any chunky/pico de gallo style will do). Roll up each enchilada and place in 8x8 baking dish. Spoon enchilada sauce on top and garnish with peppers. Place in oven for 10-15 minutes. If tops dry out a bit, add a little more enchilada sauce. Serve with dairy free guacamole.

Dairy Free Guacamole

In a food processor or blender place:
2 avocados
1/4 c. Cilantro
1/4 c. Salsa

Blend until smooth.

These enchiladas were a hit with my whole family, including my two year old! Hopefully this meal can bring comfort food back to the table on a restricted diet for you too!