Dairy allergies

A dairy allergy and lactose intolerance are often confused, but they're different. A milk allergy is an immune reaction to the proteins in milk, like casein or whey, and it can cause hives, swelling or more serious reactions. Lactose intolerance is a digestive issue: your body makes too little lactase, the enzyme that breaks down milk sugar, which can lead to gas and bloating.

If you suspect either one, get properly tested with your doctor, especially for an allergy.

Going dairy-free? You can still get plenty of calcium from:

• Leafy greens like kale, collards and bok choy
• Canned salmon or sardines with bones
• Tahini, almonds and white beans
• Fortified plant milks (shake the carton, since calcium settles)

Try this: make a creamy pasta sauce with blended soaked cashews instead of cream.