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

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


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Product Details

ISBN-13: 9780778801351
Publisher: Rose, Robert Incorporated
Publication date: 03/15/2006
Pages: 285
Product dimensions: 7.00(w) x 10.00(h) x 0.75(d)

About the Author

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

Table of Contents



  • 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


  • 14 recipes


  • 13 recipes

Pasta and Pizza

  • 16 recipes

Main Courses

  • 20 recipes

Side Dishes

  • 14 recipes


  • 29 recipes


  • 27 recipes

Sauces, Spreads and Toppings

  • 21 recipes

Smoothies and Other Beverages

  • 8 recipes

Appendix I: Celebration Menus
Appendix II: Nutrient Analysis



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!

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