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The Lactose-Free Cookbook

The Lactose-Free Cookbook

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by Sheri Updike

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The first major lactose-free cookbook for millions of people worldwide who are lactose intolerant.


The first major lactose-free cookbook for millions of people worldwide who are lactose intolerant.

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Grand Central Publishing
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Hachette Digital, Inc.
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The Lactose-Free Cookbook

By Sheri Updike

Warner Books

ISBN: 0-446-67393-5

Chapter One


What is an appetizer? Some people say it's an hors d'oeuvre, an antipasto or canape. But, for the Lactose Intolerant, an appetizer is ... skipped. You just don't knowwhat's in them, so they're the first to go. You bypass this part of the meal and just hope you can find "something" to eat at dinner!

This section comprises appetizers that you can eat ... no skipping. Using these recipes as a base, you can create your own versions of the "appetizer world." Remember, Lactose Intolerant doesn't mean "plain, bland, and boring!"

Baked Potato Skins

Allow your guests to add their favorite toppings, by serving these treats on a tray along with small bowls of sour cream alternative, special sauces, olives, etc. Let everyone have a hand in the appetizers!

Makes 6 servings

Preparation time: 30 minutes

6 small baking potatoes, scrubbed and dried 1/4 cup safflower oil margarine, Hollywood, melted 1 cup shredded cheddar cheese alternative, TofuRella 1/4 cup real bacon pieces, Hormel 1/4 cup diced green onions Freshly ground pepper

Pierce the potatoes several times with a fork. Place in the microwave on high for 18 minutes. (If you don't have a carousel, turn the potatoes at least once during cooking.) The potatoes are done when they're tender to piercing. Remove from the microwave and cool.

When cool enough to handle, cut the potatoes in half lengthwise. Scoop out the potato, leaving a thin coating along the skin. (Reserve the cooked potato, you can use most of it for other potato dishes, such as hash browns.)

Place the potato skins, cut side up, on a baking sheet. Brush the melted safflower margarine completely over the inside of the potato skins. Take a little of the reserved potato (about 1 tablespoon, mashed) and put in the bottom of each skin. Sprinkle with the cheddar cheese alternative, bacon pieces, or desired toppings. Finish by sprinkling green onions and pepper on top.

Return to the microwave, cooking long enough to melt the cheese and to warm the potatoes.

Per Serving: Calories: 203 Cholesterol: 7mg Dietary Fiber: 2g Protein: 7g Sodium: 321mg Carbohydrate: 21g Total Fat: 11g Saturated Fat: 2g Calories from Fat: 48%, Calories from Carbohydrates: 40%, Calories from Protein: 12%

Herb-Garlic Bread

For a stronger oregano flavor, use 11/2 teaspoons finely chopped fresh oregano. In place of the Parmesan cheese alternative, you can use imported, aged Parmesan cheese and grate it. Try a little first to test the level of tolerance in your system.

Makes 24 servings Preparation time: 15 minutes

1/4 cup safflower oil margarine, Hollywood 1 garlic clove, minced 1/2 teaspoon dried oregano 1 1-pound loaf The French Connection bread (page 81), or any lactose-free French bread (see page 25) 1 tablespoon grated Parmesan cheese alternative, Soyco

Preheat the oven to broil. In a mixing bowl, blend together the safflower margarine, garlic, and oregano. Spread on slices of French bread and then sprinkle generously with the Parmesan cheese alternative.

Place on a rack in the preheated broiler. Broil until the tops are light brown and bubbly, approximately 3 minutes.

Makes a great addition to any Italian dinner or served as an appetizer.

Per Serving: Calories: 70 Cholesterol: 0mg Dietary Fiber: 1g Protein: 2g Sodium: 139mg Carbohydrate: 10g Total Fat: 3g Saturated Fat: .5g Calories from Fat: 33%, Calories from Carbohydrates: 57%, Calories from Protein: 10%

Roasted Garlic on French Bread

By cooking these garlic heads slowly, they become very mellow, soft, and creamy. This makes them easier to digest, so you can enjoy the garlic without the aftereffects! Serve them along with an Italian dish, roast lamb, or seafood, or as an appetizer. For added appeal, serve with a chunky tomato basil sauce.

Makes 12 servings Preparation time: 1 hour

4 heads garlic 2 tablespoons olive oil 1/2 teaspoon dried oregano 1/2 teaspoon salt Dash freshly ground pepper 1 1-pound loaf The French Connection bread (page 81), or any lactose-free French bread (see page 25) 3 tablespoons safflower oil margarine, Hollywood, melted 1 teaspoon chopped parsley Grated Parmesan cheese alternative, Soyco, or imported aged Parmesan cheese, for seasoning

Prepare the garlic by chopping off the top quarter inch of the heads. Remove any loose, papery skin, but leave the heads whole. Start your barbecue grill according to the manufacturer's instructions. Position the rack 4 to 6 inches above the flame or heat.

In a bowl, mix the olive oil, oregano, salt, and pepper with a fork until well blended. Toss in the garlic heads and coat with the mixture evenly. Slice the French bread; brush with melted safflower margarine. Set aside.

Put the coated garlic heads in the center of the grilling rack on the barbecue. Grill for 30 to 40 minutes, turning several times with tongs. (The cloves should feel very soft when done.) During the last few minutes, place the French bread slices on heavy-duty foil and place alongside the garlic heads. Lightly toast both sides of the slices, then remove from the grill and keep warm.

Remove the garlic heads when they are very soft. Squeeze the whole cloves and they will separate from their skins. Place the soft garlic pieces on top of the warm French bread slices and sprinkle with parsley and the Parmesan cheese alternative or freshly grated aged Parmesan. Serve warm.

Appetizer or side dish, this makes a great accompaniment!

Per Serving (without cheese): Calories: 150 Cholesterol: 0mg Dietary Fiber: 1g Protein: 3g Sodium: 348mg Carbohydrate: 20g Total Fat: 6g Saturated Fat:1g Calories from Fat: 38%, Calories from Carbohydrates: 53%, Calories from Protein: 9%

Parmesan Eggplant Slices

To serve an appetizer, place the eggplant on a platter with a small bowl of warmed jarred tomato sauce or homemade marinara sauce (page 181) for dipping. You can serve them as a side dish with any meal. Quick, different, and basic. Just add your own imagination and create!

Makes 4 servings Preparation time: 15 minutes

1 large eggplant 4 tablespoons olive oil 3 tablespoons grated Parmesan cheese alternative, Soyco

Preheat the oven to the broil setting. Wash and pat dry the eggplant. Trim off the stem end, slice it in half lengthwise, and then slice each half into half-moon slices about 1/4 inch thick. Place in a single layer on a rack in the broiler pan. Brush each slice with olive oil and sprinkle with the cheese alternative. Broil in the oven 3 to 4 inches from the heat until tender and browned, about 5 minutes each side. When turning the slices over, repeat brushing with oil and sprinkling with cheese. Remove from the oven and serve.

Per Serving: Calories: 166 Cholesterol: 0mg Dietary Fiber: 3g Protein: 3g Sodium: 93mg Carbohydrate: 7g Total Fat: 14g Saturated Fat: 2g Calories from Fat: 76%, Calories from Carbohydrates: 16%, Calories from Protein: 8%

Spinach Triangles

These appetizers can be placed in the freezer on a baking sheet until firm, then placed in a freezer bag and kept frozen until ready to use. Then put them on an ungreased baking sheet, brush with melted safflower margarine, and bake a minute or two longer than the recipe below. This is a great appetizer to have on hand for unexpected company!

Makes 20 servings Preparation time: 2 hours 20 minutes

10 ounces frozen chopped spinach 2 tablespoons virgin olive oil, light 1 medium shallot, minced 1 large egg, slightly beaten 1/3 cup grated Parmesan cheese alternative, Soyco Dash freshly ground pepper 1/3 pound phyllo dough sheets, cut into strips 1/2 cup safflower oil margarine, Hollywood, melted

Preheat the oven to 425°F. Thaw the frozen spinach and squeeze dry.

Heat the olive oil in a saucepan over medium heat. Add the shallot and cook until tender. Remove the saucepan from the heat and stir in the egg, spinach, Parmesan cheese alternative, and pepper. Stir until blended. Set aside.

Unwrap the phyllo dough and, with a serrated-edge knife, cut strips lengthwise about 2 inches wide. Place on wax paper, covering with a lightly damp towel (to prevent drying out). Working with one strip at a time, brush one side with melted safflower margarine. Place 1 teaspoonful of the spinach mixture at the end of the strip. Fold one corner diagonally over the mixture, making a right angle ... continue in this manner until the complete strip forms a finished triangle. Repeat the process with the remaining strips until all the spinach filling is used.

Place the filled triangles on ungreased baking sheets, brush the tops with the melted margarine. Bake in the preheated oven for about 15 minutes until golden brown. Serve immediately.

Wonderful make-ahead appetizers!

Per Serving: Calories: 87 Cholesterol: 11mg Dietary Fiber: .4g Protein: 2g Sodium: 119mg Carbohydrate: 6g Total Fat: 7g Saturated Fat: 1g Calories from Fat: 66%, Calories from Carbohydrates: 24%, Calories from Protein: 10%

Stuffed Mushrooms

In this recipe, you are using real fresh mozzarella, substituting with store brands that are lactose free, so no one will know there is a difference. You can change the fresh mozzarella to cheddar cheese or any other favorite cheese alternative you like. This will only make these appetizers better.

Makes 24 servings Preparation time: 30 minutes

24 large fresh button mushrooms 1/4 cup safflower oil margarine, Hollywood 1/4 cup diced shallots 1 garlic clove, minced 2/3 cup bread crumbs, Pioneer, very fine 1/2 cup shredded fresh mozzarella, Del Pastore

Clean the mushrooms by washing and patting them dry or brushing. Remove the stems and chop finely (reserving the caps to be filled later), making approximately 1 cup of mushroom-stem pieces.

Using a medium saucepan, melt the safflower margarine. Add the chopped mushroom stems, shallots, and garlic; saute until tender. Add the bread crumbs and mozzarella and toss until mixed. Remove from the heat and fill the reserved mushroom caps with the mixture.

Preheat the oven to 425°F. and arrange the caps, filled side up, on a baking sheet. If desired, sprinkle additional shredded cheese on the tops. Bake 8 to 10 minutes until thoroughly warm.

Per Serving: Calories: 42 Cholesterol: 2mg Dietary Fiber: .3g Protein: 2g Sodium: 44mg Carbohydrate: 3g Total Fat: 3g Saturated Fat: .8g Calories from Fat: 57%, Calories from Carbohydrates: 27%, Calories from Protein: 16%


When was the last time you enjoyed a cheesecake without the painful consequences? Well, flip these pages and enjoy the new consequence-free cheesecakes!

Hydrox Cookie Cheesecake

Reading labels educates you on the packaged cookies you can and cannot eat. You cannot have Oreo cookies ... but you can have Hydrox cookies! So, if you are a chocolate sandwich cookie lover, you'll still have the ability to enjoy them. And you'll love this cheese cake!

Makes 12 servings Preparation time: 45 minutes

12 whole chocolate sandwich cookies, Hydrox 3 tablespoons safflower oil margarine, Hollywood, melted 24 ounces cream cheese alternative, Tofutti 5 teaspoons cornstarch 1/3 cup sugar 3 large eggs, slightly beaten 1 medium egg yolk 2/3 cup whipping cream alternative, Pastry Pride 2 teaspoons vanilla extract 1/3 cup creme de cacao 1 cup semisweet chocolate chips, lactose free (see page 28), melted 5 whole chocolate sandwich cookies, Hydrox, coarsely chopped

Preheat the oven to 350°F. Grease the bottom of a 9-inch springform pan.

In a food processor with the metal blade, crush the 12 whole cookies, then add the melted safflower margarine through the tube. Pulse to combine. Remove the crumb mixture and press into the springform pan, covering the bottom only.

Using a stationary heavy-duty mixer, combine the cream cheese, cornstarch, and sugar. Beat until smooth. One at a time, add the eggs and egg yolk, beating well after each addition. Stir in the whipping cream alternative, vanilla, and creme de cacao. Then add the melted chocolate chips. Remove the mixing bowl from the stand and fold in the 5 coarsely crumbled cookies. Pour the filling into the prepared crust.

Place the cheesecake into the oven for 15 minutes. Then lower the temperature to 200°F. and continue to bake for about 1 hour and 10 minutes. The cheesecake is done when the center no longer looks "wet" or shiny. Turn the oven off and remove the cake from the oven; run a knife around the rim of the springform pan to loosen. Return the cake to the oven for another hour. (Although the oven is off, additional cooking is done with the heat remaining in the closed oven.)

Remove the pan from the oven and cool on a wire rack. Place in the refrigerator and chill overnight, uncovered. Leave the cake in the springform pan until ready to serve. You can garnish with additional whole Hydrox cookies and nondairy whipping cream.

It's always cheesecake time!

Per Serving: Calories: 377 Cholesterol: 71mg Dietary Fiber: .9g, Protein: 5g Sodium: 334mg Carbohydrate: 24g Total Fat: 29g Saturated Fat: 11g, Calories from Fat: 69%, Calories from Carbohydrates: 26%, Calories from Protein: 5%


Excerpted from The Lactose-Free Cookbook by Sheri Updike Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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Lactose-Free Cookbook 5 out of 5 based on 0 ratings. 1 reviews.
Amelia Land More than 1 year ago
Great, I love mine! I have mine in hardback