A lactose intolerance may rule out some traditional favourites, but despair not: Terry Farris has some delicious non-dairy options

Intolerance to dairy products is a relatively common affliction and can be mild or severe, permanent or temporary. It occurs when the body is unable to digest the lactose sugar in milk and can cause diarrhoea, flatulence and abdominal bloating. It can also develop as a temporary condition following gastric surgery, chemotherapy or a bout of gastro-enteritis. Cow's milk, or lactose, intolerance is also linked to asthma, eczema and rhinitis (a persistent runny and stuffy nose).

Some individuals who only suffer a mild form of intolerance can still eat small amounts of milk products, especially if eaten with other foods. Certain cheeses, usually hard ones such as Cheddar and Parmesan, can sometimes be eaten without ill effects, as can yoghurt, which contains bacteria that aids in the digestion of lactose.

It is not uncommon for people with lactose intolerance to also be allergic to eggs (and sometimes chicken). If present in young children, both sensitivities may well pass by the age of two or three. It is usually the protein albumen, found in egg whites, that causes the allergic reactions. These can be similar to those caused by the lactose intolerance, as well as stomach upsets and urticaria, or hives.

Foods to avoidIn the case of cow's milk intolerance, avoid cream, butter, cheese, quark, creme fraiche, soured cream, buttermilk, fromage frais, yoghurt and milk powders. Watch out also for manufactured foods that may contain milk products such as ice creams, chocolate, biscuits and cakes, most margarines and spreads, soups, dips, quiche and prepared puddings. Read labels and look for the terms 'dairy-free' and 'suitable for vegans'.

Safe substitutes
Since milk and other dairy products are often the main source of calcium in the Western diet, great care must be taken if you cut them out completely. Calcium plays an important part in maintaining strong teeth and bones and in helping to prevent osteoporosis in later life, especially in women. Non-dairy foods rich in calcium and other vitamins and minerals include dark green, leafy vegetables such as spinach, broccoli, almonds and other nuts, seeds, pulses, soya beans and dried fruits.

In addition, there are a number of cow's milk substitutes, some simply lower in lactose, others lactose-free. Goat's milk and sheep's milk, as well as cheeses made from these milks, have less lactose than cow's milk and may be tolerated in less severe cases. Soya drinks contain no lactose, come sweetened and unsweetened and can, in many cases, be used as a substitute in baking foods that would normally use cow's milk. Dairy-free margarine and spreads are available in many health food shops and can also be used in baking.

Substituting eggs is slightly more difficult. There are egg replacers available in supermarkets, though they can contain whey powder, which can cause reactions in those allergic to milk, so check the labels carefully.

Non-dairy breakfast
Breakfast is probably one of the most difficult meals to think of in dairy-free terms, as milk and eggs play such a major role in traditional breakfasts. Even cornflakes and muesli would be hard to imagine without a splash of milk. Try the following:

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.

Non-dairy lunch
Soups: these make the perfect lunch (or starter) because they're healthy, filling and can so easily be made without milk, cream or butter. They freeze well and can be eaten hot or cold, depending on the season.

Salads: another dairy-free dish and they don't just have to be made with lettuce and tomato. Add things like drained tuna, cooked chick peas (drained and rinsed), chopped celery, carrots, cucumber, peppers, finely chopped broccoli, beetroot, crispy bacon bits, cooked chicken or ham, mushrooms cooked or raw, puy lentils, sunflower or pumpkin seeds, all tossed in your favourite dressing.

Pasta: this is also a valuable staple as long it is not made with eggs. Plain pasta is just durum wheat or semolina, water and salt.

Spicy Bean Soup
Serves 4

Ingredients:
2 tbsp olive oil
1 leek, washed and finely sliced
1 tsp ground cumin
1 tsp ground coriander
half tsp chilli powder (or more to taste)
1 large garlic clove, crushed
1 organic carrot, finely diced
1 small red or yellow pepper, deseeded and finely diced
1 medium potato, peeled and cut into small chunks
1 x 400g can of mixed beans (or use only one type of your choice), rinsed and drained
1 litre vegetable stock (Marigold Swiss Bouillon is fine)
2 tbsp flat-leaf parsley, roughly chopped
juice of half a lemon
salt and pepper

Directions:
Heat the oil in a large saucepan and gently fry the leek until soft, about 5 minutes. Add the spices and garlic and fry for another minute. Add the carrot, pepper, potatoes, beans and stock and bring to the boil. Reduce the heat and simmer for 10-15 minutes until the vegetables are just tender. Taste and season with salt and pepper, if required. Just before serving, add the lemon juice and fresh parsley.

Serve with some crusty Italian bread and extra virgin olive oil for dipping.

Non-dairy snacks

Fruit and Coconut Snack Balls

Ingredients:
100g dried apricots
100g dates, stones removed
100g desiccated coconut
1-2 tbsp apple juice, if needed
extra desiccated coconut for rolling

Directions:
Place the apricots and dates in a bowl, cover with boiling water and leave to stand for 20 minutes. Drain off the water and place the fruit in a food processor, along with the coconut and blend to a thick paste, adding a little apple juice, if needed. The mixture should be stiff enough to hold a shape. Transfer to a bowl, then shape into balls, roll in the extra coconut and place on a plate in the fridge for at least one hour to set.

You could also add 50g chopped roasted almonds, hazelnuts, pecans or other nuts, added to the paste after processing, if desired.

Want to entertain? Try this dairy-free dinner party for four.