Casein Free Milk and Butter - Part II

     In my previous post on casein free milk and butter I cleared up exactly what casein was, why so many folks with Celiac also react to casein, and suggested a few casein free alternatives to traditional animal products. If you haven’t checked that out yet, be sure to pop over there before you leave!
     I still get asked plenty of questions about what exactly is casein free in the dairy isle and I want to address some of those more common ones here today. Many of the questions that come in regarding casein are wondering if their favorite diary product has casein in it. Does butter have casein? Does being dairy free really mean no casein? Is there casein in soy products? What about skim milk or reduced fat milk? Does sheep or goats milk have casein? What cheeses are casein free or have low casein amounts?
     To give a brief run down on casein, it is one of the proteins that make up all animal milk usually contributing around 80% of the total proteins. Casein is often used in protein powders and meal supplement bars to help boost nutrition and give the consumer a full feeling thanks to the wonderful coagulation properties of the protein which allow for long-term digestion and absorption of the protein.
     This sticky coagulation property is one of the reasons folks with Celiac will have a problem digesting it – the protein is strikingly similar to the gluten molecule and the body will react very similarly to it.
     Now for a brief run down on what is and what is not safe in your dairy isle…
     All animal milk is off limits. I have yet to find one that says “casein free” on the label. There are plenty of lactose free milks available, but lactose is not casein, it is another protein entirely so be sure not to confuse these two. Skim milk has a higher concentration of protein - including casein - than full fat milk does, so don’t make this mistake either. The higher protein in skim milk is caused from taking the milk, spinning off the fat and using the remaining liquid as the final product. So this has the same protein content as before, with a smaller overall volume, thus the higher protein concentration. Boiling or heating milk does not remove the casein, either.
     Rice, soy, hemp, cashew, almond, and coconut are all popular replacement milks for those of us who find animal based milks off limits. You might find that you prefer one over the other or even one brand over another, so shop around and see what you like and what works best for your kitchen. Everyone’s preferences are going to be different.
     Just as all animal milk is off limits, so is all animal based cheeses. Remember how casein is a great coagulator and kind of sticky? Sadly, this is how cheeses come out so deliciously solid making it off limits for us, as well.
     There are many cheese alternatives available on the market today, but a good bit of them still contain casein, so this is where label reading skills come in especially important (you are reading those labels, right?). Some good brands that I look for include Daiya, HeidiHo, and Tofutti. They all look, act, and taste like the real thing. I’ve been away from cheese for a good bit now, but the spouse, who is a devoted dairy consumer, seems to enjoy them all the same. I’ve also heard good things about Follow Your Heart, and Teese Vegan Cheese. Check around your local grocers and see what they have. If you can’t find something for you, ask the manager to order a product for you. Chances are if you want it, someone else does too.
     Butter also falls into the same off-limit category as the above animal-based milks and cheeses. Anything that is made with animal milk needs to be avoided 100% to be sure of a fully casein free diet.
     There are several alternatives on the market that are very tasty and act just the same for cooking and baking. I’ve enjoyed using Earth Balance Vegan Buttery Sticks and Spread for several years now and haven’t had any issues with it. I enjoy the flavor and the fact that I can bake and cook with it. Coconut oil is another popular alternative that many folks turn to. I’m not a huge fan because of the smell, but it’s wildly popular nonetheless. Country Crock might work for you, but it does contain whey and lactic acid in some of their varieties, so proceed with caution here. Check around your dairy isle and see what products they have for you.
     Ghee is the last category that I want to cover. Ghee is tricky. In theory, it should be safe for those of us with a casein allergy. Ghee, or clarified butter as it is sometimes referred to, is made by simmering pure butter until it separates into layers. The top layer is whey and becomes foamy and is removed during cooking with a spoon or other method. The very bottom layer is the milk solids where the casein resides. The middle section is the ghee. The ghee is very carefully poured off the solids and usually strained through a sieve or cheesecloth to ensure all solids are removed from the ghee. This process should leave the end result with no casein, but there is a high chance of cross contamination and left over solids, so this is where caution comes in. I still indulge in Indian food and most of the time I do not have any issues. Use your own judgment on this one.
     I hope this clears up any questions you might have regarding a casein free diet. Feel free to comment below or email me any additional questions you might have or issues you would like me to address.
- Patricia

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Casein Free Milk and Butter

Casein

     Casein, from Latin caseus meaning cheese, has a pretty interesting history. Since ancient times casein, as an individual milk protein, has been well known among humans, with artists being recorded using casein paints since at least ancient Egypt. Industrial uses for casein are found within the plastic and fiber industries to provide structural support to their products.

      In a more familiar setting, casein is often found in protein supplements such as bars, drinks, and powders. It is known for a slow release of protein due to the clot it forms in the stomach and intestine when ingested in high volumes. 

     Casein is also responsible for coagulation during butter and cheese making, providing structure to the delicious end products. This binding and structural support is the key issue here. The casein molecule is very similar to the gluten molecule in structure – one of the many reasons they work so well together in baked goods.

     This similarity, however, can cause havoc for some individuals with Celiac. Ingesting casein will often cause a reaction similar to ingesting gluten as the body cannot tell the two proteins apart, for a very simple explanation. This is not just for newly diagnosed patients with a healing small intestine either, as many lifelong Celiac patients cannot tolerate casein.

     So now that the why part of the question is out of the way, we can get down to what the hell we’re going to do about eating without casein.

Substitutes and Pinch Hitters
     Dairy products from all animals fall into one of three categories: cheese, milk, and butter, and all dairy products have casein in them including skim milks and 0% milks. Many products that are marketed as “dairy-free” will contain high levels of casein as they put additional quantities in their products to enhance flavor and texture.

     Those of us following a casein-free diet are on the hunt for reliable replacements for these items to make our food tasty and our life easier.

First, let’s talk about casein-free cheese…
     Casein is found in mammal milk, so consequently all cheese – which is made from mammal milk – is out of the question on a casein-free diet. There are a few substitutes available for this dilemma, however. Daiya, a casein-free cheese, is a relative newcomer to the game and seems to have staked out a place to stay in the last five years or so. I’m happy with that as their products are gooey, melty, pure deliciousness. They are also a splurge at upwards of $6.00 per bag of shredded cheese that covers just one family meal.

     Beyond fake cheese products, using other ingredients to mimic the umami flavor that many cheese and dairy products provide is a good way to satisfy any cravings. Nutritional yeast is a traditional substitute for vegans and vegetarians in pseudo-cheese sauces and popcorn toppings. I find it fairly cheap in the bulk section at my local grocery store and use anywhere from a couple tablespoons to cover popcorn to 1/3 cup in soups or stews.

My butter and milk of choice

Casein-free milk options…
     For everyday use I turn to plain, unsweetened soy milk. We use it for coffee in the morning, cooking in the evening, and cookie-dunking before bed. If you are able to purchase good quality soy milk then do so – it will usually taste better than the store brand available.

     Beyond soy, many people use almond or rice milk. Hemp milk also works well in most recipes. Mass marketing has allowed many of these niche markets to develop and no longer will you find the dull, chalky consistency of the 1990s.

Casein-free butter…
     Normal butter derived from cow’s milk is also chalk full of casein, making it another ingredient we need a substitute for. I know what folks say about margarine and hydrogenated oils, so when I was no longer able to use my beloved butter I was a bit heartbroken.

     Olive oil is the natural choice we can turn to here. It’s a great substitute in cakes and brownies, but not so great for pie crusts or biscuits. When I really want a flaky crust or want to give my potato soup a more satisfying, home-cooking flavor I opt for Earth Balance Original Spread. It has no hydrogenated oils, it is vegan, gluten free, and has no casein. I use it all the time and enjoy it on pancakes, in pie crusts, biscuits, and toasted sandwiches.

A Glimmer of Hope?
     There is one true dairy product I know of that is, in theory, casein-free. However, this comes with a huge warning about cross contamination, so proceed with caution.

     Ghee is going to be the only true dairy product those following a casein-free diet will be able to tolerate. However, even this comes with a risk of containing casein as ghee is made by removing the solidified milk proteins and residual proteins is a possibility for the finished product.

     I hope this has cleared up a few questions you might have had. I know I was pretty disappointed when I finally realized the full extent of the casein in the average diet. It gets easier, as all things do, with time, so keep up the dedication and browse around here for some casein-free recipes and meal ideas.

- Patricia

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