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       Curds

       Iron *

       Lactic acid

       Lactose (milk sugar)

       Magnesium *

       Milk

       Milk protein

       Milk solids

       Potassium *

       Sodium *

       Whey

       Zinc*

      * caseinates

      The following products should not be used in milk-free cooking unless you are sure they do not contain milk:

       Bakery foods, such as cakes, buns, pastries and biscuits

       Baking powder

       Batter mixes

       Butter and cream sauces

       Butter/butter-like spreads

       Cake mixes

       Cake toppings

       Cheeses (all kinds)

       Chocolate

       Chocolate, cocoa and other milk-based drinks

       Condensed milk

       Cream

       Creamed foods

       Custard (ready-made)

       Dried milk

       Evaporated milk

       Ice cream

       Instant desserts

       Instant pudding mixes

       Junket

       Margarine

       Mashed potato

       Pancake and waffle mixes

       Pastry

       Salad dressings

       Scrambled eggs

       Skimmed milk

       Slimming foods

       Soups

       Spreads

       Sweets

       Whole milk

       Yogurt

       Yorkshire pudding

      What milk provides

      Milk contributes carbohydrate, fat, protein, calcium, iron, Vitamin A, Vitamin B₂, and other vitamins and minerals to our diet. It is a liquid food and therefore easy to add to food intake, and it will also mix into other foods easily. To replace milk in the diet other carbohydrate, fat and protein foods such as potatoes, cooking oil, meat and fish can be substituted. Cod liver oil or fish oils will provide Vitamin A. For Vitamin B₂ (Riboflavin) liver is a good source. Calcium can be replaced by Calcium gluconate, Dolomite, B₁₃ Calcium (calcium orotate) orbonemeal taken as a supplement. This calcium supplementation is especially important in children’s diets as it is necessary for the growth of strong bones, teeth and nails.

       Contamination in the home

      Scrupulous cleanliness is essential to avoid contamination, with extra care during washing up. Avoid using the same spoon to stir a non-milk drink when everyone else in the family is having a drink containing milk. This kind of attitude should not be considered to be fussy – merely careful.

      Generally speaking, milk contamination is less of a hazard than wheat, as milk is usually liquid. Do be careful with dried milk before you mix it with water as it can be dusty and has a nasty habit of sticking to the spoon.

      Eggs

      Eggs provide a cheap form of food which is very nutritious. Because of the two parts of an egg, the protein-rich white (albumen) and the fat-rich yolk, its versatility in cooking is quite staggering. In particular the white can be aerated to make meringue, and beaten into other foods to bind them together. The yolk can be used to make emulsions such as mayonnaise.

      If you see any of the following items listed as an ingredient in a manufactured food it means that egg has been used in its production, and it should therefore be avoided:

       Albumen

       Dried egg

       Egg

       Egg glaze

       Egg lecithin

       Egg white

       Egg yolk

       Fresh egg

       Lecithin (unless from soya)

       Meringues

       Whole egg

      The following must not be used in egg-free cooking, unless you are sure they do not contain egg:

       Batter mixes

       Batter-coated foods (such as fish fingers)

       Bedtime drinks

       Beefburgers

       Custard

       Fish cakes

       Ice cream

       Meat balls

       Quiche

       Salad cream

       Sauces

       Scotch egg

       Spaghetti and pastas

       Sponge and cake mixes

      What eggs provide

      Eggs contribute protein and fat, calcium, iron, Vitamin A and other vitamins and minerals. They can be replaced in the diet with more meat and fish, but as an aid to

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