Dealing with a dairy-free diet

Porridge: porridge oats are good and especially filling as long as they are cooked in water and not milk. Drizzle with a little honey or brown sugar instead of cream and stir in some dried fruit like apricots, sultanas or dates.

Breads: most breads are made using water and yeast, especially the wholegrain ones, though some contain milk, eggs or butter (for example brioche) so check the labels when buying from supermarkets or make your own. The bread machines on the market these days make it easy, fun and allow you to customise your bread to suit you and your family.

Fruit: this is also an excellent alternative, not just because it contains no dairy products, but because it provides natural energy and fills you up. Smoothies are a delicious (and quick) breakfast - all you need is a blender and fruit and fruit juice of your choice. Soft fruits are best to use as they blend easier and give a smoother texture. Even if your favourite fruits aren't in season, you can substitute the canned version in most cases.

Peach, Strawberry and Pineapple Smoothie
Serves 1

Ingredients:
1 fresh peach, peeled and roughly chopped or 2 peach halves from a can in fruit juice (not syrup, which just adds sugar)
4-5 fresh strawberries
pineapple or orange juice, enough to cover whole fruit in the blender

Directions:
Place everything in a blender and whizz till smooth. You can substitute (or add) bananas, mango, papaya or ripe pears.