lactose intolerant

FitSugar reader AllieNic gives apple crisp a healthy makeover by making it grain- and dairy-free. She shared the recipe in our Healthy Recipe community group.

I love apples; they're beautiful and delicious! A few weeks ago, I took a trip up to Vermont to visit family — we went apple picking, so I whipped up some apple crisp (apple crumble). I remember loving the apple crisp we used to get with elementary school lunches, but this recipe is decidedly more healthy: grain-free and dairy-free!

Learn more about this recipe after the break!

Whether you're avoiding cow's milk for health or moral reasons, there are tons of dairy-free beverages to pour over your bowl of cereal. Not sure which is the best choice? Check out the chart to see how milk alternatives compare to skim milk, and then read the explanations below to see why you might want to choose one over the other.

We put skim milk on the top of the chart to help make the comparisons between dairy and nondairy milks.

Keep on reading to see how much protein is in hemp, oat, and soy milk.

It's time to hit up your local apple orchard and go pickin'. Aside from burning (and consuming calories while apple picking, you can also use your bounty to make delicious and naturally sweet desserts. Here's an old family recipe I've changed up a bit so it's low in sugar and dairy-free.

Keep reading to see this easy recipe for one of my favorite Fall treats.

Eating too much dairy can cause a number of issues for people such as tummy troubles, congestion, and acne, so if you're trying to cut back on the amount of dairy in your diet, here are some ways to do it.

• Skip the cheese on your burger. Eating a hamburger not only avoids dairy, but it also saves you about 100 calories.
• Pour almond milk in your cereal. It's deliciously creamy, lactose-free, and contains the same amount of calories per serving as skim milk.
• If you love yogurt with fruit and granola for breakfast, opt for soy yogurt. O'Soy and WholeSoy are slightly higher in calories than regular yogurt, but offer six or seven grams of protein, just like Stonyfield Farms' Nonfat Vanilla.

Continue reading for more ways to ditch the dairy from you diet.

Have you ever savored creamy, custardy Persian ice cream before? Now vegans and dairy-free dieters can enjoy the dreamy signature blend of saffron, pistachios, and rosewater in this coconut milk-based ice cream. The saffron gives the ice cream a beautiful golden hue; the rosewater imparts a redolent, floral perfume; and the pistachios offer a nice, contrasting crunch to the richness of the coconut milk.

See the recipe for vegan Persian ice cream.

Whether you're avoiding dairy for health or ethics, you can still enjoy dining out at your favorite restaurant. Keep these tips in mind so you don't end up accidentally eating dairy while out or if you're new to a dairy-free lifestyle and want to know what options are available to you.

Breakfast

Pancakes, waffles, and french toast are almost always made using milk, buttermilk, or butter, so avoid these items unless the menu specifically says that they're dairy-free. You may have to skip omelets and other egg dishes since they're often made with milk, have added cheese, or are cooked in butter, but ask your server if the chef can whip them up without dairy. If your meal comes with toast, make sure you specify that you'd like it dry. Home fries tend to be safe, but check with your server to ensure they're cooked in oil instead of butter. Fresh fruit with granola is always an option, and these days, many places offer soy milk in place of cow's milk. Call ahead to find out if that's an option, and if not, ask if you can bring a small container of your own dairy-free beverage.

Appetizers

When ordering soup avoid bisques, chowders, and cream-based flavors such as potato leek, opt for broth-based bowls of miso or vegetable (or meat) stock instead. If you enjoy salad before your main course, ask for vinaigrette or bottles of oil and vinegar. If your server places a bread basket on the table accompanied with the usual butter, ask for a small dish of olive oil. Skip the artichoke dip and choose hummus. If an item has a melted cheese topping such as flat bread pizza or potato skins, just as the server to hold it.

Continue reading for tips concerning lunch, dinner, and dessert.

The average woman requires 1,000-1,300 mg of calcium a day; and, while a serving of milk, cheese, or yogurt are easy ways to digest calcium, what if you are vegan or lactose-intolerant? Here are some unexpected plant-based foods that will help you load up on your calcium intake.

1. Curly Kale – About 3/4 cup of cooked curly kale offers 143 mg calcium.
2. Okra – Stir fry about eight okra for a dose of 88 mg calcium.
3. Red Kidney Beans – Add 1/2 cup of beans to a salad for 150 mg calcium.
4. Almonds – 12 whole almonds equates 62 mg calcium.
5. Tahini Paste – Spread one heaped teaspoon over toast like peanut butter for 129 mg calcium.
6. Apricots – Eat four small apricots for a midmorning snack to get 117 mg calcium.
7. Figs – Instead of dessert, indulge on four figs for a heaping 506 mg calcium.

If you are curious about your own daily calcium intake, try using the calcium calculator.

If you are lactose intolerant, vegan, or just looking for a delicious alternative to milk, try making almond milk. You'll discover almonds create a rich, creamy, and sweet milk that you can use countless ways. Pour it over your cereals or granola, substitute it for milk when baking, or make it the cream base for savory or sweet sauces. Store your almond milk in a glass milk jug for a vintage look.

As for the leftover almond meal, don't throw it out; instead, try adding the leftover meal to muffin, pancake, or cookie recipes. It will give your baked goods a crumbly, crunchy texture and a delicious almond flavor. If you plan to make nut milks regularly, try using a reusable Nut Milk Bag rather than disposable cheesecloth.

See the full almond milk recipe.