Endometriosis Shopping List - Day 2: Soya & Dairy Substitutes

Soya & Dairy Free 

Spreads and Margarines

It has come to my attention from a fellow blogger of Myendoworld  that people may not know about what soya and dairy free alternatives there are out there, thank you for bringing that to my attention x

 So I have decided that today's shopping list should be about what spreads, margarines and butters are out there to buy and that are easy to find and most importantly Endometriosis safe that means, no soya,   dairy, eggs, wheat, gluten, red meat and for some rice too. 

All of these can be found in the UK, sorry to the rest of you that visit from around the world if you cannot find these at your chain supermarket.

All of these spread and margarines are either available at independent healthfood stores across the UK or in Chain supermarkets, so pop into your local healthfood stores and ask them if they can get them for you as they usually can get thing in on request.  

As many of you already know i want to create this shopping list to make it easier for Endometriosis sufferers like myself to find information all in one place about the diet, the illness, and everyday life.

Please feel free to add any comments about any products you have found on soya & dairy free spreads, margarines and butters, and also if you liked any. and if you have any suggestions for one of the shopping list days.

Sainsburys FreeFrom Spread 
500g

Purchase from: Sainsburys

Ingredients

Sunflower Oil (50%), Water, Palm Oil, Salt (1.4%), Emulsifier: Mono- and Diglycerides of Fatty Acids; Vitamins A & D, Colour: Carotenes. 

Nutrition

	Per 100g	per serving	% based on GDA for adult
Energy	2479kJ	248kJ	-
	603kcal	60kcal	3.0%
Protein	0.0g	0.0g	-
Carbohydrate	0.0g	0.0g	-
Total Sugars	0.0g	0.0g	-
Fat	67.0g	6.7g	9.6%
Saturates	17.0g	1.7g	8.5%
Mono unsaturates	16.0g	1.6g	-
Polyunsaturates	32.0g	3.2g	-
Salt	1.40g	0.14g	2.3%
Sodium	0.56g	0.06g	2.5%

 Low Fat Dairy Free Sunflower Spread
500g

Purchase from: Marks & Spencers 
sorry: I cannot put a link for this one as it isn't on the website, but it should be in their stores.

Nutrition per 100g

Calories	345	Sodium	0.56 g
Total Fat	38 g	Potassium	0 mg
Saturated	10.5 g	Total Carbs	0.2 g
Polyunsaturated	14.5 g	Dietary Fiber	1.3 g
Monounsaturated	11 g
Trans	0.3 g

 Ingredients: Water, Sunflower Oil (22%), Vegetable Oils (Palm & Linseed), Salt (1.4%), Stabiliser: E401, Vegetable Fibre, Emulsifier (E471), Citric Acid, Natural Colour (Mixed Carotenes), Natural Flavouring, Vitamins A & D

Tesco Free From Sunflower Spread
500g

Purchase from: Tescos

Ingredients

Sunflower Oil (40%),Water ,Vegetable Oils ,Salt (0.75%) ,Emulsifier (Mono- and Di-Glycerides of Fatty Acids) ,Vitamin E ,Vitamin A ,Colour (Natural Carotenes) ,Vitamin D ,Vitamin B12

Nutrition

Nutrition

Typical Values	100g contains	10g contains
Energy	2480kJ (605kcal)	250kJ (60kcal)
Protein	0g	0g
Carbohydrate	0g	0g
Sugars	0g	0g
Fat	67.0g	6.7g
Saturates	15.0g	1.5g
Mono Unsaturates	19.0g	1.9g
Polyunsaturates	30.0g	3.0g
Fibre	0g	0g
Sodium*	0.3g	trace
*Salt Equivalent	0.8g	trace
Vitamin A	800.0µg (100% of RDA)	80.0µg (10% of RDA)
Vitamin D	7.5µg (150% of RDA)	0.8µg (15% of RDA)
Vitamin E	38.0mg (317% of RDA)	3.8mg (32% of RDA)
Vitamin B12	5.0µg (200% of RDA)	0.5µg (20% of RDA)

Biona Organic Olive Extra Margarine

250g

Purchase from: Tescos,  Waitrose and Holland & Barrett supermarkets. so i have found it online at:
Goodnessdirect, Organic, Manuka,    

Ingredients

Palm fat*, sunflower oil deodorised*, water, extra virgin olive oil* (12%), sea salt (0.2%), lemon juice*

*certified organic ingredients

Suitable for home freezing.

Nutritional Information

Typical Values	Per 100g
Energy	720kcal
	2960kJ
Protein	0g
Carbohydrate	0g
Fat	80g
of which saturates	30g
Mono unsaturates	31g
Poly unsaturates	19g
Cholesterol	<2mg
Fibre	0g
Sodium	0.1g

Biona Omega 3 Extra Spread

250g

Purchase from:apparently sold in Tescos, waitrose and Holland & Barrett supermarkets according to the Biona website

Ingredients

Rapeseed oil* (42%), water, palm oil*, acacia fibre* (soluble fibre), walnut oil*(2.5%), carrot juice*, lemon juice*, sea salt(0.1%)

*= Certified organic ingredients

Suitable for home freezing.

Nutritional Information

Typical Values	Per 100g
Energy	628kcal
	2592kJ
Protein	0.1g
Carbohydrate	0g
Fat	70g
of which saturates	20g
Mono unsaturates	34g
Poly unsaturates	16g
Alpha linolenic acid	4.2g
Linolenic acid	11.8g
Cholesterol	<2mg
Fibre	3.5g
Sodium	<0.04g
Vitamin E	9mg

PURE Sunflower Spread
500g

Purchase from: Tescos , Waitrose, Asda, Sainsburys, Ocado
In my opinion the Pure range is the best one i have tried and used and doesn't coat your tongue and tastes lovely. 

Ingredients

Sunflower Oil (40%),Water ,Vegetable Oils ,Salt (0.75%) ,Natural Flavouring ,Vitamin E ,Vitamin A ,Colour (Natural Carotenes) ,Vitamin D2 ,Vitamin B12

Nutrition

Nutrition

Typical Values	Typical values per 10g serving	-
Energy	247kJ	-
	60kcal	-
Protein	Nil	-
Carbohydrate	Nil	-
(of which sugars)	Nil	-
Fat	6.7g	-
(of which saturates)	1.5g	-
(of which monounsaturates)	1.9g	-
(of which polyunsaturates)	3.0g	-
Omega 3	0.4g	-
Fibre	Nil	-
Sodium	0.03g	-
Salt equivalent	0.08g	-

PURE Olive Spread 

500g

I can sometimes find this in waitrose its

randomly stocked. 

Ingredients

Water, Vegetable Oils, Olive Oil (18%), Extra Virgin Olive Oil (3%), Salt (0.75%), Natural Flavouring, Vitamin E, Vitamin A, Colour (Natural Carotenes), Vitamin D2, Vitamin B12.

Nutritional Data

Nutrition

Typical values				per 100g	per 10g serving
Energy				2183kj	218kj
Energy				531kcal	53kcal
Protein				Nil	Nil
Carbohydrate				Nil	Nil
of which sugars				Nil	Nil
Fat				59g	5.9g
of which saturates				14g	1.4g
of which mono-unsaturates				32g	3.2g
of which polyunsaturates				10g	1g
Fibre				Nil	Nil
Sodium				0.3g	0.03g

Suma Olive Spread
500g
Purchase from: Goodnessdirect, 

Ingredients

Vegetable oils, water, olive oil 21%, salt 0.75%, emulsifier (mono and diglycerides of vegetable fatty acids), vitamin E, vitamin A, colour (natural carotene), vitamin D2, vitamin B12.

Nutritional Information

Typical values per 100g: 
Energy 2210kJ/550kcal, Protein nil, Carbohydrate nil, of which sugars nil, Fat 59g of which saturates 14.5g, Fibre nil, Sodium 0.3g.

 Vitalite Dairy Free Spread

500g

Purchase from: Asda, Waitrose, Tescos, Ocado,

Ingredients

Vegetable Oils (of which Sunflower Oil 22%),Water ,Salt (1.5%) ,Emulsifier - E471 ,Preservative - Potassium Sorbate ,Lactic Acid ,B Vitamins (Niacin, B6, B2, Folic Acid & B12) ,Flavourings ,Colours - Annatto, Curcumin

Nutrition

Nutrition

Typical Values	Typical values per 7g serving	-
Energy	145kJ / 35kcal	-
Protein	Nil	-
Carbohydrate	Nil	-
Of which sugars	Nil	-
Fat	3.9g	-
Of which saturates	0.9g	-
Of which mono-unsaturates	1.6g	-
Of which polyunsaturates	1.3g	-
Fibre	Nil	-
Sodium	0.04g	-
Riboflavin	0.07mg (4% RDA)	-
Vitamin B6	0.08mg (4% RDA)	-
Niacin	0.75mg (4% RDA)	-
Folic Acid	8.4µg (4% RDA)	-
Vitamin B12	0.04µg (4% RDA)	-
Vitamin E	1.26mg (12% RDA)	-

Cookeen Refined Vegetable Fat 

250g

Purchase from waitrose .Sainsburys, Tescos, Ocado

Ingredients:

Vegetable Oils 

Nutrition:

Nutrient	per 100g
Energy kCal	900kCal
Energy kJ	3,700kJ
Protein	Nil
Carbohydrate	Nil
of which sugars	Nil
Fat	100.0g
of which saturates	47.0g
Fibre	Nil
Sodium	Nil
Salt	N/A