I do not want or cannot take dairy products such as milk, can I replace milk?
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Dairy is an important source of protein, calcium and vitamin B12. In addition, taking dairy and specifically milk reduces the risk of colon cancer. It may be that this effect is due to the calcium, but it could also be that the beneficial effect is due to other substances in dairy. That is why you cannot replace dairy 1 on 1 with another product.
Vegetable protein drinks with added calcium and B12
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There are several vegetable protein drinks, such as soy drink, almond drink, rice drink, oat drink and coconut drink. These plant-based drinks do not provide the health benefits of dairy products. But if there is enough protein in it and enough calcium and vitamin B12 has been added, they provide nutrients that you miss if you do not consume dairy. Soy drink with added calcium and vitamin B12 is listed in the Wheel of Five. In practice, other vegetable alternatives often contain too little protein and / or nutrients. On the label you can see what exactly is in it per 100 milliliters. This way you can compare and see which vegetable drink is the best choice. It is best to choose a variant that meets the following criteria: a minimum of about 1.4 grams of protein at least 0.24 micrograms of vitamin B12 minimum 80 milligrams of calcium maximum 6 grams of sugar maximum 1.1 grams of saturated fat
Lactose intolerance or cow's milk allergy
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Some people cannot or should be careful not to eat dairy. For example in case of lactose intolerance or a cow's milk allergy. People with lactose intolerance don't necessarily have to avoid dairy. Sour milk products, such as buttermilk, yogurt and cottage cheese, contain less lactose than regular sweet milk products and are therefore well tolerated by many people. Dutch hard cheese contains very little to no lactose. An enzyme preparation is available from pharmacies or online that can make lactose-restricted milk from regular milk. The doctor or dietician can indicate whether this preparation is suitable. There are also lactose-free dairy products such as milk and yoghurt.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Are vegetable protein drinks sustainable?
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Plant-based protein drinks have a lower environmental impact than cow's milk. Generally, production requires less land, water and energy. The emission of greenhouse gases and fertilizers is also less than with the production of cow's milk. The production of almond drink requires more water than the production of cow's milk.