I say, if you want to drink cow's milk, that's fine... get your calcium that way. I happen to think that a lot of people -- more than what you think -- have an intolerance to cow's milk dairy that may be causing chronic conditions such as constipation, post-nasal drip, recurrent sinusitis, frequent throat or lung infections, etc. But that's for a different post. . .
Here are some other options for getting dairy in the diet without drinking milk (after all, 90% of Asians are lactose intolerant and dairy is not a part of their cultural eating yet they do not have high rates of osteoporosis):
Here's a recipe for quinoa (keen-wah) that even my husband ate, and James has a strange textural issue with rice and tiny grains. So what is quinoa? For those of you who are new to this food, it's actually a seed, not a grain, but it's cooked and eaten like a grain so most people consider it to be so. Quinoa is high on nutrition: 1 cup will get you 5 grams of fiber, 8 grams of protein (quinoa is a complete protein containing all essential amino acids), and a good dose of manganese, magnesium, phosphorous, zinc, folate, B6, riboflavin and thamin. Once cooked, quinoa has a texture similar to couscous with a slightly nutty flavor. Be sure to always rinse quinoa before cooking because the seeds are coated with a substance called saponin which tastes bitter, so it's best to wash that off before indulging.
I made this dish using fresh carrots, but if you're in a hurry or a bind, a frozen carrot and peas blend will do just fine here.
Quinoa "Fried Rice"
1 cup quinoa
1 1/2 cups water
2 TBSP oil
3-4 carrots, peeled and chopped small
1/4 cup sliced green onion (or yellow onion)
2 small heads baby bok choy, washed and chopped small, leaves and stems
2 eggs, beaten
1 cup frozen peas
3 TBSP soy sauce (gluten-free)
Place uncooked quinoa in a fine mesh strainer and rinse thoroughly for about 1 minute or until water runs clear. Lay quinoa on a baking sheet lined with a smooth towel (not terry cloth or seeds will get stuck) to dry for about 15 minutes. Carefully transfer quinoa to a large saucepan and heat to medium. Toast quinoa for about 5 minutes until lightly browned. Add water, cover and bring to a bowl. Reduce heat to low and cook for 20 to 25 minutes until water has evaporated and quinoa is fluffy and tender. Remove from heat and set aside.
In a 12-inch non stick skillet, heat oil over medium-high heat. Add carrots and onion and saute until carrots start to become tender. Add bok choy and continue to cook, stirring frequently until bok choy leaves have wilted and stems are tender, about 3 minutes. Stir in beaten eggs and cook, stirring constantly, until eggs are cooked. Add peas and soy sauce, stirring constantly, for about 1 minute until peas are warmed. Pour cooked quinoa into skillet and stir to combine. Remove from heat and serve.