Our Journey to Dairy-Free

These products are now staples in our fridge….here is the story of how that came to be.


About a month ago I took one of my sons to the ENT for the third time in the past year. Clay snores very loudly and seems to always have a congestion. The specialist told me the same thing he has told me the past two times…”he needs to grow faster than his adenoids, otherwise we will have to operate on him soon to remove them…and ideally I do not want to operate”. So I asked him if there was any use in trying a diary free diet. I had done some research and could not find solid studies to support this question, but I wanted to hear what he had to say.  He said exactly that…he did not have solid research to support it, but the anecdotal evidence that he has seen first hand suggests it is worth while.  That was enough for me to give it a try.

Having said that, I was nervous of how I would continue to offer my three year old adequate nutrition in a way that he would enjoy. I know that the preferred milk alternative is fortified soy based products as they mimic the nutritional qualities of milk the best. Soy milk and Cow’s milk both have 8-9 grams of (complete) protein per cup and as long as the soy milk is fortified is is on par with cow’s milk as well. Also, the yogurt and cheese from each of these milks are comparable to each other as well. However, there is controversy about boys having too much soy in their diet; especially in their developing years. So I wanted to look at my other options.

Next I considered fortified almond milk, coconut milk, cashew milk, and rice milk. Each other these is lacking in protein so if I chose one then I would need to make up 16-18 grams of protein in his diet per day. These products are fortified with micronutrients, but not protein. I went back and forth on what to do for a few days, and finally decided that I would go with almond milk and blend it with berries and hemp hearts (10 grams of protein per 3 Tbsp.) to make it nice flavour smoothie with a decent amount of protein.

So, I took Clay to the grocery store and I showed him the almond milks. I explained that by drinking these he may be able to breathe better through his nose. He liked this as his congestion is frustrating for him. I asked him if he wanted chocolate or vanilla or just plain. He excitedly picked the vanilla. It has extra sugar but at this point that is not of huge concern as he needs the calories anyway. I let him taste the milk on its own and then we made smoothies together for the whole family.  He actually liked both the almond milk on its own and the smoothies for about two days and then declared that he was “ready to go back to his old milk”. I was discouraged and unsure what to do.

So we went back to the grocery store. I showed him the coconut milk and asked if wanted to try that instead. He said yes he would try that but not right away. He is so funny. So the next meal I gave him his old milk. Then, the next morning I didn’t say anything. I just poured his new coconut milk on his cereal and put it in a cup and handed it to him. He puckered his lips and shook his head after he took the first sip. I looked the other way to stay busy and let him work it out on his own. He took another sip and declared “mommy, I like this milk!” I was so relieved, but also cautious. Would it stick?

Yes! It would. He absolutely loves the coconut milk and enjoys it with hemp hearts blended in as well. He also absolutely loves his new coconut milk yogurt on its own or with some chia seeds mixed in. I tried it too and I cannot get over how delicious it is. We are still working on finding a cheese that works well for grilled cheese and suits his taste, and I will be replacing store bought yogurt drinks with smoothies made at home that we can take away in resqueeze pouches (more on those in the coming few weeks!), but we will get there.

I have decided to join him in this journey and have purchased unsweetened coconut milk for myself. It really is very refreshing and I want to support him the best way I can. I will still drink some cow’s milk but he will see me using the same milk that he has when he is around and that is important to me. As an aside, David’s Tea Chocolate Macaroon tea with coconut milk added in is heavenly!!!

To make up the remainder of the protein that he is missing out on, I am offering him more protein rich snacks of dried chickpeas, roasted almonds, and hard boiled eggs, along with fruit, veggies, and crackers, etc.  We are definitely making this work.

The best news of all is that he is snoring less and sleeping better. If you are on the fence of trying dairy free for medical means such as enlarged adenoids or tonsils, ADHD, autism, or Asperger Syndrome, I hope that this gives you some insight into strategies both for making educated choices on product options, as well as ways to get your kids on board.

Until next time…stay healthy!


#instaweanteam theme of the week: 20 minute meals (Open Face Pork Souvlaki)

This week I have the opportunity to be a guest for the #instaweanteam. Each week this group of amazing mamas has a theme and offers fun recipes to go with that theme. This week, the theme was 20 minute meals. I had a hard time deciding as many of my go-to meals are quite quick. On Wednesday evening I walked in the door at 4:35 pm, started making this supper at 4:40 pm and by 5 pm everyone was eating and loved every bite. I snapped a few photos and decided that this was the meal to post! I hope that you and your family enjoy it as much as we did.

Open Face Pork Souvlaki

2-3 peppers
1-2 red onions
1 cup mushrooms
Grapeseed or avocado oil
Pork tenderloin (enough to feed your family)
2-3 Egg whites (beaten in a bowl)
1/2 cup Bread crumbs (you can purchase these plain or with herbs…I like the plain to reduce salt then add a few shakes of my own herbs)
Naan bread
Optional: Salad greens/tomato/avocado

1) Slice the onion and mushrooms and put into a fry pan.
2) Slice the peppers and put into a second fry pan.
3) Drizzle both with grapeseed oil or avocado oil and cook at medium to medium high heat stirring as able. They will be cooked through in about 8-10 minutes.

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4) While these are cooking slice pork tenderloin into 1/2″ pieces. Dip into egg whites and then bread crumbs and place in a third fry pan on medium to medium high heat. Cook for 5 minutes then flip. Cook for an addition 3-5 minutes, (Meat should be to an internal temp of 165 degrees.)
5) Once meat and veggies are done place them on a plate side by side or with the veggies on top of the meat. Add a slice or two of Naan bread and a dolup of Tzatziki and you have a wonderful healthy meal the whole family will love in less than 20 minutes.

Serving suggestions: You can serve this as a plated meal with a side salad of mixed greens with tomato and avocado OR you can make a salad and put the meat and veggies on top with some extra olives/tomato/etc. OR for children, you may want to dice everything up as children love dipping finger foods.

Here are a few photos of plating options.

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For more great 20 minute meals from this week and other awesome recipe ideas, check out @thememoirsofamommy@mama.of4, @simplyhendrix, @babyfoodideas, @babytoddlerfood, and @babymangi.

Until next time….stay healthy!

Today I tried….

Did you know that it can take up to 20 food exposures for a toddler/child to know if they really like or do not like a food?!  A food exposure may be looking at the food on their plate, touching it, licking it, biting it, chewing it, and/or actually swallowing it. It is great to continue to expose our children to new foods, while offering safe/liked foods at the same time. This provides a safe environment to help their palate grow as well as a good relationship with food.

If you are looking to make trying new foods a fun activity with your kids, try making a sheet like the one I have created below and have fun exploring new foods with them!

My Food Trial Record

Today I touched


It felt___________________________________________________

Today I tried ___ bite(s) of ___________________________________________________

It tasted ___________________________________________________

I liked / did not like it because: ___________________________________________________

Until next time….stay healthy!

Pumpkin Pudding

So I am working on a longer post but in the meantime, with Thanksgiving a day away and pumpkins everywhere I turn, I just had to share one of my favourite dishes with you. I developed this recipe several years ago as a healthier replacement for pumpkin pie, but in reality it is great year round as a snack or as part of a healthy breakfast. It eliminates the trans fat from pastry while providing antioxidants, soluble fibre, and protein. It even freezes fairly well. I will be making it this weekend for sure. Hope you enjoy!!

Pumpkin Pudding

10 servings


1 large can Pure Pumpkin-NOT the pie filling OR The contents of 1 large (or 2 small) pie pumpking baked and gutted

1/4 cup brown sugar

½-1 Tbsp cinnamon (depending on your taste preference)

1/3 cup NatureEgg Egg Whites (or 2-3 egg whites)

¼ cup Oat bran

1 tsp vanilla


  • Mix together pumpkin with other ingredients using a blender or electric hand mixer.
  • Pour mixture into a baking pan.
  • Bake uncovered at 350° for 45-50 minutes, or until mixture is warmed through and sides are browning.
  • See serving suggestions below.


Makes about 10 servings (1/2 cup each).

 Serving Suggestions:

  • Breakfast or a snack: Top with Greek yogurt and your favourite whole grain cereal.
  • Dessert: Serve warm alone or with Greek yogurt or Frozen yogurt.
  • Dessert: Serve as part of a parfait: layer pudding (warm or cold), crumbled graham crackers, and Dream Whip in a glass serving dish. Top with a little caramel drizzle.

Until next time….stay healthy!