200 Best Lactose-Free Recipes: From Appetizers and Soups to Main Courses and Desserts

Overview

Tasty, healthy food those who suffer from lactose-intolerance.

For the lactose-intolerant, it can be a rare event to enjoy a delicious meal without the telltale symptoms of gastrointestinal upset soon following. Sufferers quickly learn to avoid many foods and give up their favorite dishes.

200 Best Lactose-Free Recipes is a collection of tasty recipes for alternatives to dishes that usually contain substantial amounts of milk, butter, and ...

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Overview

Tasty, healthy food those who suffer from lactose-intolerance.

For the lactose-intolerant, it can be a rare event to enjoy a delicious meal without the telltale symptoms of gastrointestinal upset soon following. Sufferers quickly learn to avoid many foods and give up their favorite dishes.

200 Best Lactose-Free Recipes is a collection of tasty recipes for alternatives to dishes that usually contain substantial amounts of milk, butter, and cheese. Just as tasty and delicious as the originals, all the dishes use substitutions that eliminate or substantially reduce lactose levels while also providing additional health benefits.

The recipes include "cream" soups, salmon "mousse," "cheesecake" and even "ice cream," to name just a few of the delights waiting to be rediscovered and enjoyed again. The book features tempting dishes such as:

  • Cream of Butternut Squash Soup
  • Caesar Salad with Creamy Garlic Dressing
  • Florentine Lasagna
  • Lemon Cheesecake
  • Fudge Pudding

Each recipe has a full nutrient analysis as well as tips on non-dairy sources of calcium to help maintain dietary balance.

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Editorial Reviews

Reader Views - Irene Watson
It is suggested by some experts that half of the world's population is lactose intolerant. The inability to digest and absorb lactose (which is the sugar in the milk) is considered to be a genetic disorder. Fortunately many restaurants are now indicating on the menus which dishes are lactose free. In the meantime, those of us that are lactose intolerant have to learn to cook without using dairy or dairy products. 200 Best Lactose-Free Recipes certainly gives us many options. For the purpose of this review we are asked to test three recipes. I decided to try Creamy Stovetop Rice Pudding. Using apple juice instead of milk was a good substitute but I didn't feel it was a good enough to make again. For me it was too sweet and wasn't as creamy as I expected it to be. But, giving this recipe another chance I tested it using coconut milk instead and the rice pudding ended up being very delicious.The second recipe I tested was Fettuccini Alfredo. The recipe called for 2 percent lactose-free milk. I liked the flavor of the bay leaf and nutmeg. Using 2 percent milk cut down the richness of the original Alfredo recipe but was nice. I'll try this again using coconut milk instead. For my last recipe in the test I made Double Pumpkin Muffins. The recipe called for soy milk and is a good substitute. I like the combination of cinnamon, nutmeg and cloves for spices but I especially liked using pumpkin seeds, currants, and sesame seeds in the muffins. It's a good recipe and I will make it again. Perusing other recipes in 200 Best Lactose-Free Recipes, I noted that most ingredients could be found in a kitchen pantry and certainly at a local grocery store. I've been using coconut milk as a substitute for cow's milk for about a year now and love it. It is thick, creamy, and rich. It can be found in the dairy section of most grocery stores as it is becoming a very popular substitute. I believe it can be used in any of the recipes in this cookbook. I believe this cookbook would be a good addition if needing to cook without using dairy.
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Product Details

  • ISBN-13: 9780778801351
  • Publisher: Rose, Robert Incorporated
  • Publication date: 3/15/2006
  • Pages: 285
  • Product dimensions: 7.00 (w) x 10.00 (h) x 0.75 (d)

Meet the Author

Jan Main is a professional home economist and caterer who has taught cooking and writing about food for 20 years.

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Table of Contents

Preface
Acknowledgments

Introduction

  • Lactose Intolerance Defined
  • Diagnosing Lactose Intolerance
  • The Importance of Milk and Milk Products
  • Surprising Soya Beans
  • Getting Enough Calcium
Dips, Spreads and Other Nibbles
  • 22 recipes
Breakfast, Brunch and Lunch
  • 11 recipes
Soups
  • 14 recipes
Salads
  • 13 recipes
Pasta and Pizza
  • 16 recipes
Main Courses
  • 20 recipes

Side Dishes
  • 14 recipes
Breads
  • 29 recipes
Desserts
  • 27 recipes
Sauces, Spreads and Toppings
  • 21 recipes
Smoothies and Other Beverages
  • 8 recipes

Appendix I: Celebration Menus
Appendix II: Nutrient Analysis
Index

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Preface

Introduction

In this book you'll find recipes for all meals and every occasion, suitable for friends and family to enjoy regardless of their tolerance to milk. My goal was to produce lactose-free recipes that taste great!

Recipes included are of two types:

  • those based on milk that have been revamped with lactose-free soy foods, lactose-free milk, fruit juice and stock
  • those that make a significant contribution to calcium.

Many people ask me if I am lactose intolerant and hence my interest in this topic. No, I am not, at least not at this point, but I do have an array of inconvenient food allergies, which makes me sympathetic to the cause. My friend Christina, newly diagnosed with lactose intolerance, suggested I write this cookbook to help her. It made sense as I began to understand her predicament. Christina is a wonderful cook of Hungarian background. She loved making cream-filled tortes, creamy sauces and cheese dishes. You can imagine her frustration. Even a drop of milk in her cup of tea caused discomfort.

At this time, I was teaching a cooking class to a Chinese group, all lactose intolerant. They have been excellent teachers to me! At one of our first classes we did a kulebiaka of salmon, always popular with past classes. I observed with some concern and wonder as the women happily tucked into the asparagus salad, gobbled down the Atlantic salmon with the wild rice and mushroom stuffing, ate sparingly of the green mayonnaise, and only tasted the flaky, buttery pastry that enveloped the salmon. My first lesson. The rich foods with sour cream and butter caused this lactose-intolerant group digestive problems.

Tofu was my next lesson. This same group introduced me to their tofu, superior to the tofu of my experience from a supermarket vegetable counter. This tofu had a delicate flavor and texture; in fact, it reminded me of custard. They told me how to care for tofu and different ways to prepare it. All news to me. Five pounds of tofu can go a long way in recipe experimentation! When I discovered that, in addition to the creamy texture tofu gives dishes, it is also a calcium source if made with calcium chloride or calcium sulfate, I began to realize the potential for tofu in lactose-free cooking.

As I have researched and tested recipes for this book, I have learned to bake without butter, make delectable sauces without cream and use only a whiff of hard cheese for flavor. You do not need to feel deprived if you are lactose intolerant!

Read More Show Less

Introduction

Introduction

In this book you'll find recipes for all meals and every occasion, suitable for friends and family to enjoy regardless of their tolerance to milk. My goal was to produce lactose-free recipes that taste great!

Recipes included are of two types:

  • those based on milk that have been revamped with lactose-free soy foods, lactose-free milk, fruit juice and stock
  • those that make a significant contribution to calcium.

Many people ask me if I am lactose intolerant and hence my interest in this topic. No, I am not, at least not at this point, but I do have an array of inconvenient food allergies, which makes me sympathetic to the cause. My friend Christina, newly diagnosed with lactose intolerance, suggested I write this cookbook to help her. It made sense as I began to understand her predicament. Christina is a wonderful cook of Hungarian background. She loved making cream-filled tortes, creamy sauces and cheese dishes. You can imagine her frustration. Even a drop of milk in her cup of tea caused discomfort.

At this time, I was teaching a cooking class to a Chinese group, all lactose intolerant. They have been excellent teachers to me! At one of our first classes we did a kulebiaka of salmon, always popular with past classes. I observed with some concern and wonder as the women happily tucked into the asparagus salad, gobbled down the Atlantic salmon with the wild rice and mushroom stuffing, ate sparingly of the green mayonnaise, and only tasted the flaky, buttery pastry that enveloped the salmon. My first lesson. The rich foods with sour cream and butter caused this lactose-intolerant group digestive problems.

Tofu was mynext lesson. This same group introduced me to their tofu, superior to the tofu of my experience from a supermarket vegetable counter. This tofu had a delicate flavor and texture; in fact, it reminded me of custard. They told me how to care for tofu and different ways to prepare it. All news to me. Five pounds of tofu can go a long way in recipe experimentation! When I discovered that, in addition to the creamy texture tofu gives dishes, it is also a calcium source if made with calcium chloride or calcium sulfate, I began to realize the potential for tofu in lactose-free cooking.

As I have researched and tested recipes for this book, I have learned to bake without butter, make delectable sauces without cream and use only a whiff of hard cheese for flavor. You do not need to feel deprived if you are lactose intolerant!

Read More Show Less

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