The Alpro Dairy Swaps ListUse our dairy swaps list to help you find the best dairy free alternatives to 100s of everyday foods – although it would be impossible to provide a 100% accurate list of dairy and lactose free pre-prepared foods, as recipes vary so much and manufacturers are always developing them.

So to ensure any product is dairy free, it is important to always check the full ingredients list on packaging rather than simply relying on the allergen advice panel.

DAIRY & LACTOSE FREE ALTERNATIVES

• Alpro calcium enriched soya milk alternatives • Alpro calcium enriched hazelnut drink or almond milk • Alpro chilled chocolate milk alternative • Alpro soya shakes – choose from chocolate, vanilla or strawberry • Other plant based calcium enriched milk alternatives: rice, hemp, oat, pea, potato, chufa NB Rice milk is unsuitable for children under 5 years • Alpro soya yogurt alternatives • Alpro soya alternative to single cream • Alpro soya simply plain yogurt alternative (instead of sour cream) • Other plant based cream alternatives may also be used e.g. oat, almond or coconut. Check the full ingredients listing • Soya cheese – check the ingredients list • Pea cheese (which is soya free and dairy free) • Soft silken tofu in cooking in place of cream cheese

• Pure vegetable margarines – check the ingredients list • Vegetable oils and hard white fats derived from vegetable sources

• Most plain breads/rolls – white and wholemeal • Some wraps, bagels, pittas • Poppadoms, chapatti • ALWAYS check the ingredients list • Plain whole grain breakfast cereals using Alpro soya milk alternative e.g. Porridge, Weetabix, Shredded Wheat, most plain cereals without coatings or additional flavours • Always check the ingredients list • Ryvitas, water biscuits, some crackers and crispbreads – check ingredients list. • Plain crackers, rice cakes and oatcakes – check the ingredients list • Cheaper sweet biscuits tend to be free from dairy but check ingredients list • All types of plain rice and grains – couscous, barley, buckwheat, cracked wheat, bulgur wheat, cornmeal/polenta, quinoa, millet, • Most plain dried pasta and some fresh – check the ingredients list • Potatoes, yams, plantains, sweet potatoes – cooked in water, oil, goose fat and/or dairy free milk alternatives. • Some frozen potato products – check ingredients list

DAIRY & LACTOSE SOURCESMILK & DAIRY • Animal milks including: cow’s, sheep’s, goat’s, buffalo • Fresh, long-life, dried • Full-cream, low fat versions • Canned – condensed/evaporated • Buttermilk • Milk shakes/flavoured milks

• Dairy yogurts – all • Cream – single, double, soured, whipping etc. • Crème Fraiche / Fromage Frais

• Cheese – made from any animal milk e.g. cow’s, buffalo (Mozzarella), and goat’s. • Vegetarian cheese. • Low fat cheeses • Rice cheese (contains casein, a milk protein)FATS & OILS • Butter / margarines / ghee

STARCHY FOODS / BREADS, CEREALS, POTATOES & OTHER STARCHY FOODS • Breads – most sweetened/flavoured breads and some plain breads e.g. croissants, brioche, Challah, cheese and garlic breads, naan, waffles, Danish pastries, some wraps, pitta and pizza bases • Breakfast cereals – many are free from milk/dairy but always check the ingredients list. Those most likely to contain dairy: muesli, chocolate/yogurt covered, slimming cereals - check the ingredients list • Some crackers/crispbreads – always check the ingredients list • Most sweet biscuits – check the ingredients list • Flavoured rice and other grains – check the ingredients list • Pasta – fresh/flavoured/ filled – check the ingredients list • Prepared potato dishes and some dried/instant potatoes – check the ingredients list

The Alpro Dairy Swaps ListDAIRY & LACTOSE SOURCESFRUIT & VEGETABLES • Pre-prepared and fruit and vegetable ready dishes with breadcrumbs, cream/cheese sauces, battered. • Dried fruit with yogurt/chocolate coating • Ready made salads with cream dressings – always check the ingredients list • Most battered vegetablesMEAT, POULTRY, FISH & VEGETARIAN ALTERNATIVES • Pre-prepared with milk/cheese sauces • Breaded/battered varieties • Meat pastes/patés • Processed meats e.g. bacon • Pies and pasties • Most frankfurters and some sausages – check the ingredients list • Quorn – check the ingredients list • Some patésBEANS, PULSES & LENTILS • Some pre-prepared/ready meal dishes – check the ingredients list

NUTS & SEEDS • Seeds and nuts – flavoured, coated varieties – check the ingredients list

EGGS • Egg dishes – check the ingredients list • Scotch eggsBISCUITS / SwEET & SAVOURY • Many ready-made sweet biscuits – unless ‘dairy free’ / ‘milk free’ stated • Flavoured and fancy savoury biscuits – check the ingredients list

CAKES, DESSERTS, ICE-CREAMS & CUSTARDS • Sweet muffins, pancakes, sweet rolls • Most ready-made cakes and desserts will contain dairy – check the ingredients list • Ice cream • Ready made custard • Dairy yogurts

DRINKS & JUICES • Milk and malt-based drinks e.g. Horlicks, drinking chocolate, milkshakes, • Instant milk based coffees e.g. Cappuccinos/lattes • Creamy liqueurs – check the ingredients list • Dairy based pro - and pre-biotic drinks

DAIRY & LACTOSE FREE ALTERNATIVES

• Fresh, frozen, chilled, canned in brine/juice/water, chilled. • Most dried fruit and dried lentils /beans/pulses – check the ingredients list

• Fresh, frozen, canned plain meats, poultry and fish • Some sausages – check the ingredients list • Most fish fingers • Some pre-packed patés • Some battered meat/fish

• Dried, fresh and canned in brine/water or baked beans. • Some ready meals – check ingredients • Plain seeds and nuts without other added ingredients/flavouring – check the ingredients list

• Plain eggs – and egg dishes prepared at home with dairy free ingredients

• Water biscuits • Plain crackers, rice-cakes and oatcakes – check the ingredients list • Many sweet biscuits especially plain value varieties – check the ingredients list • Jellies and plain meringues • Some sorbets, ice-lollies, pastries – check the ingredients list • Dairy free ice creams e.g. soya or rice based ice creams – check the ingredients list • Some custard and blancmange powders – check the ingredients list • Soya desserts and soya custard • Check the ‘free from’ aisles in supermarkets – check the ingredients list • Home-made desserts and custard using soya milk or other dairy free milk alternatives, • Cakes and icings made with pure vegetable oil or dairy free margarines.

• Pure fruit and vegetable juices/drinks, pure fruit smoothies. • Carbonated drinks and cordials • Alpro soya shakes • Coffee/tea made with Alpro • Most alcohol • Flavoured waters • Dairy free pro -and pre-biotic drinks

The Alpro Dairy Swaps List

’Lactose free’ labeled dairy products are made from normal dairy milk, which has been treated to remove the majority of the lactose. They therefore contain milk protein and are not suitable for those medically diagnosed with a dairy allergy. These products may still contain small traces of lactose but may be tolerated by some lactose intolerant individuals wishing to re-introduce lactose in their diet.

Supermarkets and manufacturers produce online and/or paper lists of their own brand foods that are dairy free and therefore lactose free. These are useful as a guide, but do become out of date as recipes are constantly being changes and new products appear. Therefore, it is important to always check the ingredients list, and the full ingredients listings on packs.

DAIRY & LACTOSE SOURCESSwEETS & CHOCOLATES • All milk and fancy chocolates and most plain chocolates

• Toffee, fudge, caramel, milky sweets.

OTHER SNACKS • Toffee/flavoured popcorn • Flavoured crisps – check the ingredients list • Guacamole and many other dips

SOUPS & SAUCES • ‘Cream of’, canned and dehydrated soup mixes • Cheese/milk based sauces. • Some tomato ketchups • Most salad cream and some mayonnaises • Most salad dressings • Toffee, caramel, chocolate sauces, dairy custardSPREADS • Chocolate based

SUGARS & SwEETENERS • Sugar substitutes/sweeteners containing lactose – check the ingredients listCOOKING INGREDIENTS • Cake mixes • Some pastries • Cooking chocolate – check the ingredients list

HERBS & SPICES / ALL CAN BE USED

DAIRY & LACTOSE FREE ALTERNATIVES

• Most plain boiled sweets, pastilles, jellies. • Marshmallows • A few plain chocolates if made in a dairy free or vegan environment – check the ingredients list

• Plain or salted popcorn • Most plain crisps and some flavoured crisps and most pretzels and breadsticks – check the ingredients list • Homous • Salsas • Dhal

• Some clear soups/broths, some non-‘cream of’ soups – check the ingredients list • Most tomato ketchups, brown sauce, tomato purée, most relishes and chutneys, mustard, soy sauce, chilli sauces. • Some salad creams, mayonnaise, French dressings • Fruit coulis/sauces – check the ingredients list • Peanut and other nut butters, jam, marmalade, honey, Bovril/Marmite

• All sugar, glucose syrup, honey, syrups, treacle

• Baking powder, bicarbonate of soda, cream of tartar • Yeast – fresh, dried and sourdough • Salt and pepper • Sweet flavourings/essence and colourings e.g. vanilla, almond • Flours – all, including cornflour • Gelatin • Dessicated coconut • Coconut milk and cream – check the ingredients list • Marzipan/Fondant icing • Herbs and spices • Filo pastry • Some short crust, puff, flaky pastries – check the ingredients list