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 On our path to dairy free dining we stumbled across a strange coincidence. The dairy free advice and the healthy eating advice were virtually the same. What fantastic news! Consumers who choose to go dairy free will open themselves up to healthier restaurant habits. Could this mean no more sluggishness and belly bulge due to restaurant splurges? Possibly. The members of our staff typically eat out more now, than they did before going dairy free. Yet weight gain is not a problem, and our energy levels are always peaked. Just remember, your choices will not be limited, just shifted.
So what are those healthy, dairy free, dining out tips? - Ask Questions. This is by far the most important tip. Don’t be afraid to inquire on the ingredients of a dish, or to ask for any changes to a menu item. Any good waiter will be able to help, or will not hesitate to go ask the chef. Food allergies are growing at a rapid pace, low carb dieters are demanding bunless burgers, and weight loss fanatics are requesting smaller portions. The hospitality industry recognizes the need to respect those with special diets as a key to success. In fact, research shows that an increasing number of restaurants are providing flexibility in food preparation methods, varied portion sizes, and expanded menu offerings.
- Avoid Fried Foods. This one is important for dairy free consumers, as milk products may linger within coatings, and it is crucial for a healthy diet and lifestyle. Fried foods are laden with fat and “miscellaneous” foods. Also, the chemical properties of cooking oils are altered when used at such high temperatures. The damage that this can cause to our bodies is a whole other subject.
- Choose Heart Healthy Oils. The menu will usually specify if a dish is cooked in oil or butter, but if in doubt, just ask. Most kitchens will have vegetable and olive oils on hand. Also, when ordering whole meats, fish, or vegetables, request that butter is not added. Some chefs add a pat to grilled and steamed foods for flavor.
- Go Mediterranean. When ordering pasta dishes, look for tomato and olive oil based sauces rather than cream-based sauces. You will save yourself loads of saturated fat, and the tomato sauce can even be counted as a serving of vegetables.
- Dress Lightly. Oil & Vinegar, Honey Mustard, French, and Vinaigrettes are typically dairy free salad toppers. Avoid the heavy ranch and blue cheese choices. Mustard, ketchup, BBQ sauce, and mayonnaise are usually dairy-less, but keep it light to limit your sugar and fat load.
- Play It Safe. Ask that your condiments and salad dressings come on the side. This is a very common request that most women have made more than a few times. Benefits include portion control and the ability to give the condiment a once over to see that it is dairy free.
- Soup or Salad? Salads are an excellent way to get your greens. Mind the salad dressing tips above, order it without cheese, and you are good to go! Soups are often a heartier selection, and the dairy free choices abound. Many restaurants are even serving up vegan “cream” soups. Although several appear obvious (chicken noodle, vegetable, chili, split pea), your best option is to ask what dairy free soups are available.
- Take a Meat Break. Most restaurants have added a vegan option or two to their menus over the past few years. Although most are noted as “vegetarian” (meatless), the growing trend in cutting out all animal products has turned most vegetarian dishes into vegan (meat and dairy free).
- Unload That Potato. Skip the sour cream, butter, and cheese that come on a “loaded” baked potato or blended in your typical mashed potatoes. Salsa, non-dairy salad dressings, or a touch of salt and pepper can add ample flavor to a baked potato. Better yet, choose roasted, steamed, or boiled potatoes.
- Get Out of the Butter Rut. Many restaurants offer fantastic dips and spreads for your bread, appetizers, and meal. Experiment with flavored oils, sweet and savory salsas, tapenades, fresh guacamole, or hummus.
- Cook It Right. Selecting menu items that are baked, grilled, dry-sautéed, broiled, poached, or steamed will yield the healthiest food as well as better odds at a dairy free plate.
- Keep Recipes in Mind. However you used to make it at home is probably how they are making it at the restaurant. Pancakes, waffles, scrambled eggs, and other traditional fare are typically made with a good helping of milk.
- Watch for Diet Fads. The new diet and health options listed on menus are typically cream & cheese-less.
- Take It Black. Have your coffee and tea sans milk and cream. Ask if they have soymilk, you will be surprised how many places do. If you are concerned, bring along your own packet of soy or rice based creamer.
- Save Dessert for Later. Still craving dessert? Head home for one of your own dazzling recipes or store bought treats. Restaurant desserts are typically quite heavy (translation, full of cream and butter). If you must, fruit and sorbet options are usually safe.
And our absolute FAVORITE tip…drum roll please…. - Go Ethnic. That’s right, we dairy free consumers eat like well traveled food connoisseurs, even if we have never left the continent. Thai, Chinese, Vietnamese, and Japanese are all virtually dairy free. African, Indian, Greek, and Italian require a bit more care, but these cuisines are also loaded with numerous dairy free options.
Remember, the above tips are general guidelines, but there are no dairy free guarantees when dining out. When in doubt, ASK! Related Articles:
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