FLUFFY MINT DESSERT!

If you're lactose intolerant, finding great desserts are hard to find. With the Holidays coming, this is a great recipe!

RECIPE:

1 1b. package Oreo cookies (or something similar), about 40 cookies, crushed
1/2 cup Fleischman's unsalted margarine (lactose free)
2 cartons (12 oz. each) frozen whiped topping, thawed (like Cool Whip light which is lactose free)
2 cups pastel miniature marshmallows
1 1/3 cups small pastel mints (5 1/2 oz. package)

Reserve 1/4 cup of crushed cookies for garnish. Combine the remaining cookies with margarine; press into ungreased 13 in. x 9 in. x 2 in. baking dish. Fold together whipped topping, marshmallows and mints; pour over crust. Garnish with reserved cookies. Cover and refrigerate 1/2 days before serving.

***Please note, the Cool Whip light now has an ingredient in it called sodium caseinate which is a milk derivative. Depending on your allergy/lactose intolerance level, you may be able to handle it. If in doubt, call the company and ask for more nutritional information.

I have to say, this is not my own recipe. I found it, but I just had to share it with all of you!

LACTOSE FREE PROTEIN BARS!

If you're lactose intolerant, finding lactose free protein bars can be really hard. Not anymore.

The Builder's Bar from the Clif Bar company is lactose free! And it tastes great! (The one shown above is chocolate mint.)

 

Another great tasting bar from the Clif Bar company is called the Mojo. It too is lactose free!

 

 

                                                                     

SAUTEED MUSHROOMS!

You can make sauteed mushrooms very easily. And they're lactose free!

RECIPE:

1 package white mushrooms, any size (you can also use gourmet mushrooms such as portobello) If you're sauteeing a large package of mushrooms, add more olive oil to the bottom of the pan).
2-3 tablespoons olive oil

Add mushrooms and oil to pan, then saute over medium heat until mushrooms are soft. Make sure to keep stirring during the cooking process.

WHAT TO DO AT A RESTAURANT!

If you go into a restaurant and need to order a lactose free meal, there’s no need to worry!

I have some old standbys. A hamburger (plain, with no mayo or cheese). A salad (with lactose free oil and vinegar or balsamic dressing). A turkey club sandwich (with no ham, bacon, mayo, cheese or butter –and make sure they don’t grill the sandwich in butter which they commonly do). Spaghetti with tomato sauce (no alfredo sauce, meatballs or parmesan cheese). Steak with steamed broccoli and a baked potato (with no butter or sour cream).

If in doubt, ask the waitress! They’ll usually work with you! Some menu items can be made with oil instead of butter.

As a general rule of thumb, try to avoid fried products as they usually have milk in the batter. Also avoid anything cream based. Also avoid most desserts. If you must have dessert, you can have fresh fruit or sorbet. You could even try tea or coffee.

POPCORN!

POPCORN!

Yes, that’s right I said popcorn! How many times have you gone to a movie and smelled that buttery popcorn smell wafting by you? If you’re lactose intolerant, chances are you haven’t had buttery popcorn in a long time. This is a popcorn recipe that is lactose free!

RECIPE:

½ cup Orville Redenbacher’s Original Popping Corn (you can use any brand here, but I like Orville Redenbacher’s)

3 tblspns. Canola oil

Directions from side of popcorn jar:

Measure corn and oil into heavy bottomed pan (I use a standard 4 qt. standard saucepan pan here).

Cover and put heat on medium. Leave pan lid slightly ajar to allow steam to escape.

When popping slows, remove pan from heat.

In a separate pan, lightly melt ½ stick of Fleischman’s unsalted butter (it’s lactose free). When that’s

melted, add some salt to the butter and pour over popcorn. (You can leave some left over for some

extra drizzling). Enjoy!

LACTOSE FREE GRILLED CHEESE SANDWICHES!

RECIPE:

2 slices of your favorite lactose free white bread (I like to use plain Italian bread)
1-2 tablespoons lactose free butter (I used to use Fleischman's light margarine, but there are some rumors that it's no longer being made. I haven't made these in a while, so just check your local area to see if it's still available.)
2 slices of your favorite lactose free cheese (I can do some reviews in a later post, but I honestly have yet to find a really good lactose free cheese. There are some varieties out there such as soy or rice cheese. Just use whatever kind works for you. BTW, if you have a favorite that you can recommend, please leave a comment below. I'd love to try it.)

This works best when the bread is frozen. Put your two slices of frozen bread on a plate and butter one side (the outside) of each slice. Next, put your lactose free cheese on the inside of the bread. Close like you're making a sandwich. Meanwhile, in a pan, put in about 1 tablespoon lactose free butter (you may need more) and heat the pan to medium. When that melts, add your sandwich and cook until brown on one side. Next, flip over the sandwich and cook until brown on the other side. You now have a lactose free grilled cheese sandwich!

REMINDER: If you're using the Fleischman's light margarine, be sure to use it sparingly as it is hydrogenated. Eating too many hydrogenated foods may be dangerous for your health.

HOW TO MAKE LACTOSE FREE CHOCOLATE MILK!

We all know it's difficult to find great tasting LACTOSE FREE chocolate milk. You can buy it prepared already, but it's usually loaded with sugar. However, there's an alternative. You can use HERSHEY'S CHOCOLATE SYRUP, which is lactose free and just put a teaspoon into your lactose free milk such as soy, almond or rice milk. It tastes great and dosen't have quite as much sugar in it as the prepared kind.

CAMPBELL'S TOMATO SOUP!

                                                   Campbell's tomato soup is lactose free!

Ingredients: tomato puree (water, tomato paste), high fructose corn syrup, wheat flour, water, salt, potassium chloride, flavoring, citric acid, lower sodium natural sea salt, ascorbic acid (vitamin C), monopotassium phosphate. This is an alternative to cream based soups such as clam chowder on a cold fall or winter day!

HUMMUS

 

Hummus usually has hidden milk products in it. This recipe is for lactose free hummus!

 

RECIPE:

1 can garbanzo beans, rinsed and drained

1-2 tablespoons olive oil

dash garlic salt

dash salt and pepper

 

Mix together above ingredients until smooth.

SALSA

Salsa is usually lactose free, but again, you never know, so be sure to check the label!

RECIPE:
2-3 ripened tomatoes
1/4 cup green peppers
a few slices onion

Chop the above ingredients. Set in refrigerator for 20-30 minutes to let flavors blend.

Serve with lactose free tortilla chips!

FLUFF!

Did you know marshmallow fluff is lactose free? It is!

LACTOSE FREE SMORES!

Yes you can have smores again! And they can be lactose free!

Start with any kind of lactose free graham crackers (I used Nabisco Honey Maid).

Then add lactose free marshmallows (I used Kraft Jet-Puffed marshmallows).

 

Lastly, add your lactose free chocolate! You can use either a chocolate bar (that you have to break) or you can melt lactose free chocolate chips and cool on wax paper to make your own bar! AGAIN, MAKE SURE THE CHOCOLATE IS LACTOSE FREE!

 

 

Enjoy your lactose free smores!

LACTOSE FREE ICE CREAM!

This is the best lactose free ice cream I've ever tasted! It's made from coconut milk!

This ice cream is great for other things too! Like sundaes! Milk shakes! And smoothies!
More recipes to follow!

WHAT IS LACTOSE INTOLERANCE?

Here are some great articles about lactose intolerance:

http://www.webmd.com/digestive-disorders/tc/lactose-intolerance-topic-overview


http://www.mayoclinic.com/health/lactose-intolerance/DS00530


I don't necessarily agree with everything in the article from Mayo Clinic, namely the part where they suggest you can decrease your lactose intake (and still eat some products containing milk). Most people I've talked to have stated they feel the best when they eliminate ALL lactose products from their diet.

However, these articles give you an overview of what lactose intolerance is, some symptoms and some methods of treatment.

LACTOSE FREE BISQUICK PANCAKES!

 

It's very hard to find pancakes that are lactose free! This recipe is.

 

RECIPE:

 

2 cups bisquick mix

1/2 cup applesauce

1/2 cup oil (canola)

2 eggs

 

Make according to package.

 

 

 

LACTOSE FREE CARAMEL APPLES!

Most caramel apples are made with butter, heavy cream or milk. This recipe uses NO milk products whatsoever.

RECIPE:

4 small apples (I used gala)

For caramel sauce:
1 cup sugar
1/4 cup water

Wash apples and set aside on a clean, dry surface. In a medium pan, add sugar and water to the bottom. Stir until sugar is dissolved. Set on stove over medium heat and DO NOT STIR. Make sure you WATCH the mixture constantly as it can quickly burn. Boiling hot sugar can be very dangerous if it gets on your skin so BE CAREFUL! The mixture will turn a nice golden brown and then a deep amber. When that happens, take off the burner and set on a hot mat. When it cools just slightly, dip the apples in there, making sure to coat them completely. Set aside to dry. Enjoy your lactose free caramel apples!

Please note: while this is true caramel, it will not taste creamy like other kinds of caramel. It will harden to almost a hard-candy like consistency.

LACTOSE FREE SCRAMBLED EGGS!

If you go to a restaurant and order scrambled eggs, most likely they will be made with either butter or milk. This recipe uses olive oil.

 

 

RECIPE:

 

2 eggs

1 tablespoon olive oil

 

 

To make: Crack two eggs into a bowl and scramble. Add salt and pepper to taste. In a small frying pan, add one tablespoon olive oil to the bottom. (you can add less oil or more if you choose here) Next, add the eggs and cook over medium heat, stirring frequently until eggs are done. (they won't look shiny any more)

 

Enjoy your lactose free scrambled eggs!

 

Side note: you can also add things to this mixture to make an omelette such as chopped mushrooms, onions, green peppers, spinach, etc.

 

HOW TO MAKE LACTOSE FREE CHILDREN'S LUNCHES FOR SCHOOL

Hey guys! If your child is lactose intolerant, making their school lunches can be a real headache! Here are some suggestions:

Sandwich: This is your best bet here. Use lactose free Italian or French bread. Pictured is baguette bread.

Toppings: Use some organic washed leafy lettuce, a slice of tomoto and no mayo, butter or dressing.

Meat: Use homemade (no deli meat here) turkey or ham. (beware that the ham dosen't have lactic acid in it.) When I say homemade, I mean that you actually baked it yourself.

You can also use peanut butter if your child dosen't have allergies to nuts. (for a peanut butter and jelly sandwich)

Sides: For snacks, you can pack a few carrots, a freshly washed apple, hummus and a few tortilla chips.

MAYO VS. OIL

If you're lactose intolerant, many times, you've had to pass up dishes with mayonnaise in them, because you're concerned about lactose. If you're at home, you can use a lactose free mayo (read my previous posts), but if you're out, how do you know? There's really no way to tell, so your best bet is to avoid them.

HOWEVER, a great alternative is to use olive oil as a substitute. Think of an Italian restaurant where they bring out the Italian bread, then pass a dish of seasoned olive oil as a dipping sauce. That's a great alternative to using butter, and some may argue, may even be better for you! You can use olive oil on bread, on pasta, on pizza (with some tomatoes) instead of cheese, etc. You can also substitute oil and applesauce in place of butter and milk when using cake mixes. The possibilities are endless.

LACTOSE FREE CABBAGE SALAD!

This is a great recipe for lactose free cabbage salad (a.k.a. coleslaw!)

 

 

 

 

RECIPE:

 

1/2 cup mayo (use Hellman's light mayo....if you remember from a previous post, it's lactose free!)

1/8 cup cider vinegar

3 tablespoons sugar

salt and pepper to taste

 

Shred about 1/2 of a head of cabbage. Add to bowl. In a separate bowl, add mayo, vinegar, sugar and salt and pepper to taste. (This will make your dressing.) Next, add dressing to cabbage, mix and enjoy!

CRACKERS!

Lactose free crackers are hard to find! Here are some below:



                                                                      TRISCUITS!

 

 

Ingredients: whole wheat, soybean and/or palm oil, salt.

 

 

CHICKEN IN A BISKIT!

 

 

 

 

 

 

Ingredients: enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid), soybean oil and/or palm oil, sugar, salt, dextrose, monoglycerides, monosodium glutumate (flavor enhancer), baking soda, onion powder, soy lecithin (emulsifier), natural flavor, dehydrated cooked chicken, corn starch.

 

 

 

WHEAT THINS!

 

 

 

 

Ingredients: whole grain wheat flour, sugar, soybean oil, cornstarch, malt syrup (from corn and barley), salt, invert sugar, leavening (calcium phosphate and/or baking soda), vegetable color (annatto extract, tumeric oleoresin).

 

 

FINALLY, A DESERT YOU CAN ACTUALLY EAT…..FROZEN LACTOSE FREE COCONUT ICE CREAM BARS!

 

 

 

THESE ARE SO GOOD! JUST THOUGHT I'D JOT A NOTE HERE AND LET YOU KNOW  HOW GOOD I THINK THESE ARE...AND BELIEVE ME, I'VE TRIED A LOT OF LACTOSE FREE "DAIRY" PRODUCTS. THESE TAKE THE CAKE!

 

LACTOSE FREE MACARONI SALAD!

How many times are you at picnics and they pass the macaroni salad or coleslaw, and you have to say "sorry, I'll pass" because those dishes have milk products in them? For me, that's happened a lot. And you always get stuck eating a hamburger and baked beans. How boring right? Well you don't have to have boring picnics any more because I've found a lactose free mayonaise! It's Hellman's light mayo (in the blue container). I've included the ingredient list below:

Ingredients: water, soybean oil, modified starch (corn, potato), eggs, sugar, salt, vinegar, lemon juice, sorbic acid, calcium disodium EDTA, natural flavor, vitamin E. So the recipe I've created for this macaroni salad uses Hellman's light mayo as its primary ingredient.

RECIPE:

1 box (any variety) pasta (1 lb.)
1 cup Hellman's light mayo
2 tablespoons vinegar (I know it sounds gross, but that's what gives it the flavor)
salt
pepper
1 cup finely chopped celery
1 cup finely chopped carrots
1/4 cup finely chopped onion

Make macaroni according to package. (Boil water, add pasta, drain pasta, slightly cool pasta). Add pasta to a bowl. Add 1 cup Hellman's light mayo, 2 tablespoons vinegar, salt, pepper, 1 cup chopped celery, 1 cup chopped carrots and 1/4 cup finely chopped onion. Mix all ingredients together. Refrigerate and enjoy!

VARIATIONS: you can add many things to this macaroni salad, depending on what you like, including tuna, green olives, red onions, etc.

LACTOSE FREE CROUTONS!

This recipe is for lactose free croutons.  It may not sound that exciting, but for someone who is lactose intolerant, finding lactose free croutons is a BIG DEAL! If you go to a restaurant, they are always slathered with butter. If you try to buy them in the store they alway have some form of milk product lurking in their ingredient list whether it be whey, milk fat, milk solids, etc. So, I've created my own. I've included a recipe below, but feel free to tweak it. You can add different herbs, your favorite seasonings, extra salt or less salt, onion salt instead of garlic salt, white pepper instead of black pepper, etc. The possibilities are endless. Or, if you want just garlic croutons, just omit the herbs and use olive oil, salt, pepper and garlic salt.

 

 

RECIPE:

8-10 sliced Italian lactose free bread
2-3 tablespoons extra virgin olive oil
a generous amount of salt (I can't measure the amounts of the salt, pepper, herbs or spices here)
pepper
dried basil
dried parsley
generous amount of garlic salt


Cut your bread into cubes and place in a bowl. Drizzle with the olive oil and mix together. Sprinkle on your salt, pepper, basil, parsley and garlic salt. Mix well. Spread on a cookie sheet. You just want one layer of croutons here so they have a chance to get crispy. Preheat oven to 320F and cook for 10 min. Take out cookie sheet and flip croutons over with a spatula and cook for 10 more minutes at 320F so that the other side can get crispy too! When the timer goes off, take them out and you now have homemade, crispy, flavorful LACTOSE FREE CROUTONS!

Side note: I didn't include exact meausements of the salt, pepper, spices, etc. because you just have to tweak it. Some people like theirs salty, other like their less salty. Just see what works for you! You can even sample them before they go into the oven to make sure they taste right! You may also need to cook them for an extra 5-10 minutes....it all depends on your oven!