Editors of Adams Media - The 50 Best Lactose-Free Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Lactose-Free Recipes

Tasty, fresh, and easy to make!

Adams Media, a division of F+W Media, Inc.

Avon, Massachusetts

Contents

Introduction

Lactose intoleranceoften referred to as LIconcerns the digestion of dairy products in your daily diet. Sometimes LI is referred to as lactase deficiency; the terms mean the same thing, and in the medical community the condition is referred to as primary lactose intolerance. LI is a very common condition, but it often goes undiagnosed.

As many as 75 percent of all adults worldwide are lactose intolerant, and more than 50 million Americans suffer from some degree of lactose intolerance. While 85 percent of children outgrow their intolerance, adults are not so lucky. Genetics can be a contributing factor, and LI can also be common among individuals who are alcoholic or ingest an abnormal amount of alcohol.

The numbers and percentages of lactose intolerant individuals are staggering. In fact, lactose tolerance is rarer than lactose intolerance. The National Institutes for Health reports that between 80100 percent of Asian Americans and Native Americans are lactose intolerant, and up to 80 percent of African Americans are lactose intolerant. On the bright side, LI is not life threatening. It can be easily controlled by diet, and its not an all-or-nothing situation.

Lactose intolerance is an opportunity to explore the wide world of food. Look at your LI lifestyle as a challenge to find the tastiest, healthiest foods that you can eat. Lactose intolerance doesnt necessarily mean you cant have any foods with lactose in them, but there are certain foods you will want to avoid. For every high-lactose ingredient you need to cut from your diet, there are half a dozen tasty alternatives for you to enjoy. These fifty recipes are a start, so try them all and pick your favorites!

Chai Spice Smoothie

Fortunately, there are many alternative milks available for people who are lactose intolerant. This recipe calls for soy milk, but you could also try almond milk, rice milk, or even hemp milk!

Serves 1

Ingredients

1 cup soy milk

1 banana, cut in chunks

teaspoon ground cinnamon

teaspoon ground cardamom

teaspoon ground coriander

teaspoon ground cloves

teaspoon ground black pepper

1 tablespoon honey

6 ice cubes

1. Pour the soy milk into a blender. Add banana, cinnamon, cardamom, coriander, cloves, black pepper, honey, and ice.

2. Blend on high speed until smooth.

3. Serve immediately with fruit garnish, if desired.

Frozen Tea Ice Cubes for Extra Flavor

If you want to add to the flavor of the Chai in this smoothie, prepare Chai tea and freeze it in ice cube trays. Use the Chai cubes in place of regular ice cubes in this smoothie so as not to dilute the great Chai flavor!

Three-Berry Banana Smoothie

The yogurt in this smoothie helps to give it an extra-creamy consistency. Add a protein boost to this with a high-quality sprouted seed powder. There are lots of good ones out there!

Serves 2

Ingredients

cup soy milk

cup plain yogurt

cup frozen blueberries

cup frozen raspberries

cup frozen blackberries

1 frozen banana, cut in chunks

Orange slices for garnish (optional)

1. Pour soy milk into a blender. Add yogurt, berries, and banana.

2. Blend on high speed until smooth.

3. Garnish with orange slices as desired and serve immediately.

Tropical Island Smoothie

Papaya is full of beneficial digestive enzymes, so its a great fruit to work into your smoothie rotation for good intestinal health!

Serves 1

Ingredients

cup soy milk

1 cups papaya, cut in chunks and frozen

1 teaspoons fresh lemon zest

1 teaspoon pure vanilla extract

1. Pour soy milk into blender. Add peeled papaya, lemon zest, and vanilla.

2. Blend on high speed until smooth and serve immediately.

Papaya 101

Papayas can grow to weigh up to 20 pounds! Now thats some fruit. Its deliciously tart, yet its sweet flavor complements many dishes. The papaya is a great addition to tossed salads, and you can use it as a base in refreshing smoothies for breakfast or an energy drink.

Breakfast Home Fries

This easy breakfast side will be ready before your eggs are done scrambling! Serve as part of a weekend brunch feast or enjoy on any given weekday; its so delicious and quick it works for both.

Serves 2

Ingredients

1 large baking potato

1 tablespoons margarine

teaspoon celery salt

teaspoon paprika

teaspoon pepper

cup finely chopped fresh parsley

1. Scrub potato and pat dry. Prick several times with a fork. Place potato on paper towel in microwave oven. Microwave on high for 56 minutes, turning potato after 3 minutes.

2. Let potato stand 5 minutes to cool before checking for doneness. Cut potato into " cubes and set aside.

3. Place margarine in a 1-quart casserole. Microwave 30 seconds or until melted.

4. Stir celery salt, paprika, and pepper into margarine. Add potatoes and parsley. Toss all together.

5. Cover with casserole lid. Microwave on high for 2 minutes. Stir before serving.

Buckwheat Tofu Pancakes

The tofu in this recipe works in place of eggs and milk to give texture to the batter. Its loaded with calcium and protein, so its an ideal ingredient.

Yields 12 pancakes

Ingredients

1 cup buckwheat flour

1 cup unbleached white flour

2 teaspoons baking powder

1 teaspoon baking soda

teaspoon salt

pound silken tofu

2 cups water

2 tablespoons oil

2 tablespoons honey

1. In a large mixing bowl, combine buckwheat flour, white flour, baking powder, baking soda, and salt.

2. In a blender, combine tofu, water, oil, and honey. Blend together until mixture reaches a smooth consistency. Make a well in dry ingredients and pour in contents from blender. Stir until ingredients are just combined; there will be lumps, but dont worry about them.