Lindsey Barber

Recipe Modification
Milk Allergy

According to the Food Allergy Research and Education Organization, allergy to cows milk is
the most common food allergy in infants and young children. Symptoms of a reaction can range
anywhere from as mild as hives to as severe as anaphylaxis. To prevent a reaction, parents
should avoid giving their children cows milk and products containing cows milk- this requires
thorough label reading. At WIC, a lot of milk, cheese, yogurt are the go-to items for many.
Parents may struggle to find items that fulfill their childrens nutrition requirements as well as
satisfy the rest of the family. Here, we will look at 3 common family-style meals and desserts
and how to make them dairy-free.

Lasagna
Spaghetti
Milkshake

Easy Meatless Lasagna (Betty Crocker Recipe)

- 2 C ricotta cheese
- 2 TB chopped fresh parsley
- 1 TB fresh oregano
- 2 (28 oz) jars tomato pasta sauce
- 12 uncooked lasagna noodles
- 2 cups shredded mozzarella cheese
- cup grated parmesan
Nutrient analysis per 1 piece (2.5 x 4):
Total kcal: 295
Protein: 15 g
Carb: 31 g
Total fat: 12 g
Saturated fat: 5 g
Sodium: 645 mg
Calcium: 252 mg
Iron: 3 mg

Cook noodles. Spray bottom of casserole dish with spray and begin layering with sauce, then
noodles, then cheese. Repeat. Bake at 375 for 25-30 minutes. Remove foil last 10 minutes of
cooking.

Dairy-Free Easy Meatless Lasagna

We substitute a tofu cheese and a soy-based cheese for the ricotta, mozzarella, and parmesan
to eliminate the risk of an allergic reaction to the lasagna.
-2 C tofu ricotta cheese (blend one package of extra firm tofu with 2 TB nutritional
yeast and salt and pepper)
- 2 TB chopped fresh parsley
 - 1 TB fresh oregano
- 2 (28 oz) jars tomato pasta sauce
- 12 uncooked lasagna noodles
- 2 and cups Daiya Mozzarella Blend Cheese

Nutrient analysis per 1 piece (2.5 x 4):

- Total kcal: 250
- Protein: 16 g
- Carb: 41 g
- Total fat: 5 g
- Saturated fat: 2 g
- Sodium: 780 mg
- Calcium: 330 mg
- Iron: 5 mg
The tofu actually has 39 grams of protein in 1 package and almost no saturated fat. The Daiya
Shredded Mozzarella Cheese (soy-based) has 90 kcal for cup (comparable to real cheese) and
is also higher in sodium which is a negative (180 mg for real mozzarella and 280 mg for the
mozzarella). The tofu is packed with a little less protein than the ricotta (1/2 cup has 10 g
versus 14 in ricotta). These two recipes are actually very similar- barring the sodium content.
The tofu also contains more calcium- which would be even more bioavailable because iron in
dairy can bind calcium and make it harder to absorb. I think this would be an acceptable change
for the client.

Spaghetti

- 12 oz whole-grain spaghetti
- 1 cup parmesan cheese
- 2 cup spaghetti sauce
Simply cook the pasta and add the pesto and beans once pasta is drained.

Calories: 1781
Protein: 89 g
Carb: 296 g
Fiber: 52 g
Total sugars: 36 g
Total Fat: 35 g
Saturated fat: 16 g
Sodium 3347 mg
Iron: 15 mg

Pesto Spaghetti
We substitute a pesto and add white beans for added protein in place of the cheese.

- 12 oz whole-grain spaghetti
- 1 cup basil pesto
 - 1 can (15 oz) cannellini beans, drained and rinsed
Calories: 3126
Protein: 118 g
Carb: 375 g
Fiber 73 g
Total sugars: 11 g
Total Fat: 143 g
Saturated fat: 24 g
Monounsat fat: 82 g
Polyunsaturated fat: 27 g
Sodium 2287 mg
Iron 31 mg

The modified cheese-free recipe is much higher in calories- most likely due to the pesto
containing so much oil. This could easily be modified by adding less pesto. Also, as we are
unable to know how adequately the beans can be rinsed if form a can this recipe could be higher
in sodium. The modified recipe does actually have the MUFA/PUFA fats which the first did not.
And even has more fiber, protein, and iron. This could be a very easy, doable replacement for the
basic spaghetti recipe.

Vanilla Milkshake
- 1 cup vanilla ice cream
- C 1% milk
Blend the two in a blender or mix well with a spoon

Calories: 327
Protein: 9 g
Carb: 37 g
Fiber: 1 g
Total sugars: 35 g
Total fat: 16 g
Saturated fat: 10 g
Calcium: 323 g
Potassium: 448 mg
Sodium: 160 mg

PB Milkshake
This modified milkshake cuts out all dairy by adding frozen banana to give the milkshake its
creaminess!

- 1 cup soy milk

- 1 frozen banana (sliced then frozen for 2 hours)
- 1 TB any peanut butter
Calories: 308 calories
Protein: 12 g
Carb: 42 g
Fiber: 4 g
Total sugars: 25 g
Total fat: 12 g
Saturated fat: 2 g
Calcium: 302 mg
Potassium: 840 mg
Sodium: 175 mg

The modified milkshake recipe is an easy win here! It is lower in calories, saturated fat, sugars.
Also higher in fiber, potassium, and protein. Its a healthier option, nutrient dense and will save
the child discomfort by taking out all of the dairy products!