The 50 Best Lactose-Free Recipes: Tasty, fresh, and easy to make!

By Adams Media

They’re tasty. They’re easy to make. And they’re right at your fingertips. The 50 Best Lactose-Free Recipes is an appetizing selection of delicious dishes that deliver on flavor without using any dairy. From Coconut Granola to Penne with Tomatoes and Spinach, there’s plenty included so you can whip up satisfying and tasty snacks and meals. Enjoy! They’re tasty. They’re easy to make. And they’re right at your fingertips. The 50 Best Lactose-Free Recipes is an appetizing selection of delicious dishes that deliver on flavor without using any dairy. From Coconut Granola to Penne with Tomatoes and Spinach, there’s plenty included so you can whip up satisfying and tasty snacks and meals. Enjoy!

• Language: English
• Publisher: Simon & Schuster
• Release date: Nov 1, 2011
• ISBN: 9781440534492

Adams Media

At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

Book preview

The 50 Best Lactose-Free Recipes Cover

The 50 Best

Lactose-Free Recipes

Tasty, fresh, and easy to make!

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts

Contents

Introduction

Chai Spice Smoothie

Three-Berry Banana Smoothie

Tropical Island Smoothie

Breakfast Home Fries

Buckwheat Tofu Pancakes

Super Sweet Pineapple Syrup

Molasses Bran Bread

Irish Soda Bread

Apple-Cinnamon Muffins

Coconut Granola

Homemade Fig Bars

Homemade Ballpark-Style Pretzels

Tuna Coleslaw Pita Pockets

Tofu Lasagna

Quick and Easy Taco Salad

Garlic Veggie Stir-Fry

Easy Vegetable Soup

Chinese Chicken Soup

Fava Bean Soup

Chilled Blueberry Summer Soup

Black Bean Coleslaw

Picnic Basket Coleslaw

Zesty Papaya Salad

Avocado and Mushroom Salad

Bean-Stuffed Tomatoes

Black Bean Tortillas with Rice

Lentil Soup

Chili Mango Chicken

Creamy Paprika Chicken

Orange Citrus Chicken

Beef Teriyaki

Healthy Heart Meatloaf

Lamb Shish Kebabs

Baked Salmon with Thyme Potatoes

Baked Snapper and Lemon Spinach

Blackened Bass with Herbs

Spicy Fish Tacos

Shrimp Stir-Fry

Pine Nut Rice with Cranberries

Green Chile Rice

Autumn Harvest Couscous

Mediterranean Angel Hair Pasta with Tomato-Broccoli Sauce

Pepper and Eggplant Pasta

Penne with Spinach and Feta

Glazed Sweet Potatoes

Lemon and Garlic Bok Choy

Bamboo and Snow Pea Stir-Fry

Strawberry Scones

Blueberry Buckle

Tofu Peach Ice Cream

Also Available

Copyright Page

Introduction

Lactose intolerance—often referred to as LI—concerns 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 80–100 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 it’s 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 doesn’t necessarily mean you can’t 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

¹⁄2 teaspoon ground cinnamon

¹⁄8 teaspoon ground cardamom

¹⁄8 teaspoon ground coriander

¹⁄8 teaspoon ground cloves

¹⁄8 teaspoon ground black pepper

1 tablespoon honey

6 ice cubes

Pour the soy milk into a blender. Add banana, cinnamon,