Have a recipe you want to share?  Please email it to:  recipes@mspikids.info   We would be glad to add it to the site and credit it to you!  The recipe section can be made that much better by having tons of recipes added by loving parents such as yourself so share one today!!

These are foods that I have found to be both dairy and soy free.  It is only a start and I will add to it as I am able.  If you find something you
want added please email me.  If you find something that is on here in error please let me know that too.  Do not go solely by this list.
ALWAYS, ALWAYS, ALWAYS check labels as manufactures DO change their ingredients from time to time.

Most frozen, canned and fresh vegetables are fine as long as they aren’t in oils or sauces.  Obviously no soy based vegetables.

Most fruits frozen, canned and fresh are fine as long as they are not in syrups or sauces.

Most plain potato chips are ok.  Check the ingredient list to see what kind of oil they were cooked in.  Most companies list specifically the
               type of oil used.
Rold goldpretzels
Snyder’s of Hanover pretzels (check labels---not all are ok)
Utz pretzels (check labels---some have milk)
Utz brand tortilla chips
Tostitos light tortilla chips
Fritos corn chips
Orville Redenbacher’s Natural simply salted popcorn
Annie’s honey bunnies, Annie's chocolate bunnies (uses cocoa, not milk chocolate)
Back to Nature crispy wheat crackers (taste like wheat thins)
Back to Nature honey graham sticks
Back to Nature cinnamon graham sticks
(Back to Nature stuff can usually be found in either a health food store
or the organic isle of a grocery store)

Most store bought breads are NOT ok.  Sometimes you can find some in the
bakery area that are made by the store.  Or you can make your own bread.

I tend to use wraps

Most plain pastas are ok.  Check the labels.

Pepperage Farms plain bagels
Roads End organics mac and chreese (this is in the organics isle and is a
decent substitute for mac n cheese for kids only.  It took awhile for my
daughter to get used to it but she will now eat it)

Plain beechnut cereals (plain oatmeal, rice, etc not combo with bananas etc or with DHA plus or good evening)
Beechnut Good morning oatmeal and mixed fruit or oatmeal and bananas
Most beechnut stage 2 plain jarred foods (check labels)
Beechnut toddler puffs: banana and sweet potato ONLY
Gerber toddler puffs: sweet potato ONLY
Earth’s best organic cereals: oatmeal and rice

Post: shredded wheat, bran flakes, raisin bran, grape nuts (flakes only)
Cheerios: multigrain, fruity, honey nut, apple cinnamon, frosted,  oat cluster, chocolate
Kix
Chex: rice, corn, honey nut, wheat
Golden grahams
Rice crispies
Life
Captain crunch
Also check your store brands as many of them that are comparable to the above are also ok
Plain instant Quaker oatmeal
Bisquick Heartsmart pancake and baking mix

Cherrybrook Kitchen brand: sugar cookie mix, yellow cake mix, chocolate frosting mix
Enjoy Life brand: soft baked snickerdoodle cookies, soft baked no oats oatmeal cookies
Neuman’s Own brand: cinnamon graham oatmeal cookies, chocolate graham oatmeal cookies
Pudding:  most of the plain flavors made by jello brand or royal brand are ok, just check the label as some have milk
Jello: most plain flavors

Perdue homestyle chicken strips (comes in a blue reclosable bag)...this is the closest I have found to chicken nuggets that are not the Ian's above.
These are available in the supermarket.
Ian's fish sticks
Ian's lightly battered fish
Ian's chicken nuggets
Ian's chicken patties
Ian's popcorn turkey corndogs

(make sure the Ian's products have the red label instead of the blue label
as they do make other versions of these products that do contain milk and
soy)  
MAKE SURE NOT TO GET THE PIZZA AS IT DOES HAVE SOY CHEESE

Cooking Spray:  Pam For Grilling High Temp Formula (uses Palm oil) is the only spray I have found that is soy free

Shortening: Spectrum Palm oil shortening is great for a margarine substitute for baking

Margarine: Earth Balance Natural Buttery Spread   or   Mother's Margarine--Kosher for Passover (only available during passover)

These days there are many choices when it comes to milk alternatives. Your choices can come from nuts, oats, grains or even the hemp plant.  Not all are created alike.  Here is a summary of each.

Rice milk:  Rice milk is processed from brown rice and usually contains rice syrup along with another natural sweetener.  It is mostly
carbohydrates and should not take the place of cow’s milk as a source of protein or nutrients.  It can be put to good use as a milk replacement for
taste and cooking.  Make sure to buy varieties that are fortified with calcium and vitamin D.

Almond milk:  Almond milk is made from almonds.  These are the healthiest of nuts but are expensive resulting in little actual almond being used to
make the milk.  This milk usually has added sweeteners also.  It is a bit low on protein with only 2gm per serving.  It’s flavor makes it good for a
cooking substitute.

Oat milk:  Oat milk is made from oats.  It tastes like drinking a bowl of oatmeal with sugar.  It is high in fiber and cholesterol free.  It also
contains plenty of vitamins and trace elements along with 4gm of protein per serving.  It is high in sugar.  It is not good for someone with gluten
intolerance.

Hemp milk:  Hemp milk is made from the seeds of the hemp plant (yes, the same one that you get marijuana from).  It is THC free and it’s health
benefits are many.  It has large amounts of calcium and phosphorus, and is fortified with many other vitamins and minerals.  It also contains omega 3
and 6 fatty acids. It has 4gm of protein per serving.   It is the best milk alternative nutritionally but it is also the most expensive.

Coconut milk:  Coconut milk contains medium chain fatty acids (MCFAs).  Even though they are considered saturated fats they are "healthy" fats that are recognized for their anti-viral and anti-microbial properties. The body utilizes MCFAs as energy instead of storing them as fat thereby aiding in weight loss. Examples of these MCFA are: lauric and capric acid.  Lauric acid is naturally found in human breast milk and is thought to play a role in protecting babies from infections. 
While it has the MCFAs and lots of vitamin B12 it severely lacks in protein with only 1gm per serving.

Cheese:  Galaxy Nutritional foods makes cheese slices made from rice.  These are only found at health food stores.  Just be careful as they also
make some that are soy free and lactose free but they do have casein in them.  The ones that are truly milk free are harder to find but are out
there. 

Yogurt: 
Turtle Mountain makes a coconut milk yogurt called So Delicious.  It comes in several flavors.  It is found in health food stores and select grocery.
Ricera makes a rice yogurt that comes in several flavors. It is also something that you can only find in health food stores.  


There is also a company that makes a yogurt starter if you are interested in making your own yogurt.  It is soy and milk free.  A link to their site
is:  www.giprohealth.com   then just click on products and yogurt starter.

Ice cream: 
Turtle Mountain also makes a So Delicious coconut milk ice cream.  Just be careful as they also make a soy version.
Rice dream makes an ice cream from rice milk that can be found in health food stores.   Just check the labels as some do have soy in
them.