The Lactose-Free Family Cookbook

Overview

A cookbook for the 50 million Americans who suffer from lactose intolerance. And what a collection of recipes — 150 great-tasting alternatives to dishes that usually contain substantial amounts of milk, butter and cheese.

With The Lactose-Free Family Cookbook, you'll be able to prepare meals you thought you'd never be able to enjoy again. Imagine the taste sensations that await you with recipes like Cream of Butternut Squash Soup, Caesar Salad with Creamy Garlic Dressing, ...

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Overview

A cookbook for the 50 million Americans who suffer from lactose intolerance. And what a collection of recipes — 150 great-tasting alternatives to dishes that usually contain substantial amounts of milk, butter and cheese.

With The Lactose-Free Family Cookbook, you'll be able to prepare meals you thought you'd never be able to enjoy again. Imagine the taste sensations that await you with recipes like Cream of Butternut Squash Soup, Caesar Salad with Creamy Garlic Dressing, Scalloped Potatoes, Florentine Lasagna, Creamy Leek and Tomato Pasta, Salmon Mousse, Lemon Cheesecake — even Vanilla Ice Cream!

Sound unbelievable? Believe it! With the innovative use of substitute ingredients such as purées, fruit juices and tofu, author Jan Main has created dishes so appetizing, you'll forget they're dairy-free. And without the milk and butter content, you get the added bonus of lower fat and cholesterol while still providing the essential calcium that can be lost without the dairy products.

The Lactose-Free Family Cookbook features:

  • 150 popular recipes — reinvented without milk
  • Nutritional analysis for each recipe
  • Tips on non-dairy sources of calcium to maintain dietary balance
  • Most recipes can be prepared in 30 minutes or less
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Product Details

  • ISBN-13: 9781896503240
  • Publisher: Rose, Robert Incorporated
  • Publication date: 7/6/2002
  • Edition description: Reprint
  • Pages: 218
  • Product dimensions: 7.06 (w) x 10.16 (h) x 0.59 (d)

Meet the Author

Jan Main is a professional home economist and caterer who has been teaching and writing about food since 1978.

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Read an Excerpt

Sample Recipe from the Pasta and Pizza section of the chapter on Main Courses

Tuna Vegetable Sauce

Remember that much-loved tuna casserole? Here's a revamped version using soy milk to make a speedy sauce for noodles or rice the whole family can enjoy.

1 tbsp (15 mL) vegetable oil
2 cups (500 mL) sliced mushrooms (8 oz/250 g)
1 stalk, celery, chopped (1/2 cup/125 mL)
1 small onion, chopped (1/2 cup 125 mL)
1/3 cup (75 mL) chopped sweet red or green pepper
1 clove garlic, minced
1 tbsp (15 mL) all-purpose flour
1 1/2 cup (375 mL) soy milk or lactose-reduced milk
1 can (6.5 oz/184 g) tuna packed in water, drained
1 tbsp (15 mL) ketchup
1 tsp (5 mL) Worcestershire sauce
1/2 tsp (2 mL) salt
1/4
cup (50 mL) chopped fresh parsley
  1. In large saucepan, heat oil over medium heat; cook mushrooms, celery, onion, red pepper and garlic, covered, 8 to 10 minutes or until onions are softened.
  2. Sprinkle with flour, stirring to combine. Gradually stir in soy milk; cook, stirring, over medium heat until thickened.
  3. Stir in tuna, ketchup, Worcestershire sauce and salt until well combined. Spoon over rice or pasta; sprinkle with parsley.

Makes about 3 cups (750 mL)

[Sidebar tip]
Cook rice or pasta according to package directions. Allow 2 cups uncooked parboiled rice for 4 servings and 12 oz to 1 lb (375 to 500 g) pasta for 4 servings.

[Nutritional analysis]
Per serving (3/4 cup/175 mL)
Calories
160.3
Protein 17.4 g
Carbohydrate 11.0 g
Fat 5.7 g
Calcium 33.0 mg
Dietary Fiber 3.0 g

Percent of calories from:
Carbohydrate: 27%
Protein: 42%
Fat: 31%


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Table of Contents

Preface by Marsha Rosen, R.D.
Acknowledgements
Introduction

Great Beginnings

  • Dips, Spreads and Other Nibbles
  • Soups
  • Salads
  • Breakfast, Brunch and Lunch

Main Courses

  • Pasta and Pizza
  • Poultry and Fish
  • Vegetables
  • Sauces and Toppings

Baking

  • Quick Breads
  • Yeast Breads
  • Sauces and Spreads

Finales

  • Simple Pleasures
  • Frozen Delectables
  • Chocolate Lovers
  • Cheesecake
  • Sauces, Fillings and Toppings

Appendix I: Celebration Menus
Appendix
II: Nutrient Analysis
Index

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Preface

Preface

For the lactose-intolerant individual, the experience of enjoying delicious meals without a tell-tale rumble from their tummy can be a rare event. They can't imagine sitting down to eat without having to have at least some special foods, as well as having to pass on tempting dishes reserved for others.

The Lactose-Free Family Cookbook ends this isolation. Jan Main has selected recipes that for years have been forbidden territory for many people with lactose intolerance. Cream soups, salmon mousse, béchamel sauce, rice pudding, cheesecake, tiramisu and ice creams are just a few of the delights that have been off-limits in the past.

This is not a textbook on living a lactose-free life. Instead, it is a beautifully written and well presented guidebook to tasty, healthy food that lactose-intolerant people can enjoy. The topic has been carefully researched in order to find substitutions that not only eliminate or substantially reduce lactose levels, but also provide additional health benefits. The reader gets a chance to increase knowledge of the importance of calcium in the diet and learn what will and will not work to enhance the supply of that mineral to the body. Thus the introduction and use of tofu (prepared with calcium salts) to enhance the calcium content of a recipe. This is definitely a plus for lactose-intolerant people since even though there are good dairy choices available, they are often rejected for fear of an adverse reaction.

The numerous tips and hints provided will benefit cooks of all abilities. The introduction provides useful information on tofu and soy milk — possibly new ingredients in a cook's repertoire. Lactose-reduced milk is also utilized, and is perhaps introduced to some for the first time.

The Lactose-Free Family Cookbook is a welcome addition to the kitchen libraries of people with lactose intolerance and others who enjoy tasty, interesting food.

Marsha Rosen, RD

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Recipe

Sample Recipe from the Pasta and Pizza section of the chapter on Main Courses

Tuna Vegetable Sauce

Remember that much-loved tuna casserole? Here's a revamped version using soy milk to make a speedy sauce for noodles or rice the whole family can enjoy.

1 tbsp (15 mL) vegetable oil2 cups (500 mL) sliced mushrooms (8 oz/250 g)1 stalk, celery, chopped (1/2 cup/125 mL)1 small onion, chopped (1/2 cup 125 mL)1/3 cup (75 mL) chopped sweet red or green pepper1 clove garlic, minced1 tbsp (15 mL) all-purpose flour1 1/2 cup (375 mL) soy milk or lactose-reduced milk1 can (6.5 oz/184 g) tuna packed in water, drained1 tbsp (15 mL) ketchup1 tsp (5 mL) Worcestershire sauce1/2 tsp (2 mL) salt1/4 cup (50 mL) chopped fresh parsley


In large saucepan, heat oil over medium heat; cook mushrooms, celery, onion, red pepper and garlic, covered, 8 to 10 minutes or until onions are softened.

Sprinkle with flour, stirring to combine. Gradually stir in soy milk; cook, stirring, over medium heat until thickened.

Stir in tuna, ketchup, Worcestershire sauce and salt until well combined. Spoon over rice or pasta; sprinkle with parsley.

Makes about 3 cups (750 mL)

[Sidebar tip]
Cook rice or pasta according to package directions. Allow 2 cups uncooked parboiled rice for 4 servings and 12 oz to 1 lb (375 to 500 g) pasta for 4 servings.

[Nutritional analysis]
Per serving (3/4 cup/175 mL)
Calories 160.3
Protein 17.4 g
Carbohydrate 11.0 g
Fat 5.7 g
Calcium 33.0 mg
Dietary Fiber 3.0 g

Percent ofcalories from:
Carbohydrate: 27%
Protein: 42%
Fat: 31%

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