THE EVERYTHING® LACTOSE-FREE COOKBOOK
Jan McCracken Technical Review by Linda Larsen
Dear Reader,
It is estimated that 75 percent of the world population suffers from Lactose Intolerance (LI) to some degree! You may not even be aware that this is why your tummy hurts sometimes.
This book is designed to help you in discovering where you fit on the “Richter Scale of Lactose Intolerance” with valuable information that hopefully will bring you some “ah-ha” moments, resulting in a clearer understanding of LI for you.
You may be surprised to learn that “lactose free” doesn't necessarily mean “dairy free”!
Becoming lactose savvy is the key to your comfort kingdom, and it doesn't mean you need to deprive yourself of the foods you love. This book is all about delicious options! You'll learn how to use your “lactose compass” — your own body — in discovering what works for you!
I hope you enjoy this book and the delightful variety of recipes and choices that are available to you in your lactose intolerant life. Remember, it's not all or nothing!
It brings my heart joy to have written this book for you!
In health and wellness,
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Easy-to-prepare, low-dairy alternatives for your favorite meals
Jan McCracken Technical Review by Linda Larsen
Avon, Massachusetts
The nutritional information provided with all of the recipes in this book was calculated using NutriBase Clinical Version 7.0.
Copyright © 2008, F+W Publications, Inc. All rights reserved.
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Published by Adams Media, an F+W Publications Company 57 Littlefield Street, Avon, MA 02322. U.S.A.
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ISBN 10: 1-59869-509-6
ISBN 13: 978-1-59869-509-0
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Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Adams Media was aware of a trademark claim, the designations have been printed with initial capital letters.
The Everything® Lactose-Free Cookbook is intended as a reference volume only, not as a medical manual. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.
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This book is dedicated to the millions of people who are lactose intolerant, whether it is a small bump in your road of life or a very large one. It is my hope that this book might enhance your lives with choices, making happier tummies everywhere!
Acknowledgments
Thanks to Kerry Smith and Elizabeth Kassab, my editors at Adams Media.
Big thanks to Grace Freedson for her ongoing support as my literary agent; she brings me to the most interesting options for writing.
Many thanks to the nutritional analyst, Linda Larsen, who made sure that all of the ingredients in the recipes in this book are in alignment for the most important person of all, you, the reader!
Blessings to my friends and family who are my biggest fans in my writing career with everlasting encouragement and rah-rahs.
Very special thanks to a very special lady who God has blessed me with, Cherie Davidson. Cherie has become the ‘little sister’ that I always wanted and never had and is such a blessing to me. Not only do I call her Lil' Sis, but she answers to other names like “web gremlin” as she diligently maintains my Web site, www.janmccracken.com .
Many heartfelt thanks to all and God bless you every one with health and wellness!
Contents
Introduction
Low Dairy or No Dairy?
Lactose Intolerance Defined
Dancing Around LI
Calcium Is a Team Player
Who's Got My Cheese?
Yummy Yogurt Live Is In
Versatile Yogurt Cheese
Got Soy?
How to Use This Book
Smoothies and Nogs
Bountiful Breakfasts
Quick Breads and Muffins
Snacks
Lunches and Light Meals
Savory Soups
Slaws and Salads
Easy Homemade Salad Dressings
Dips and Salsas
Spreads
Sauces
Beans and Lentils
Chicken Entrées
Beef and Lamb Entrées
Fish and Seafood Entrées
Rice and Couscous
Pasta
Veggies and Accompaniments
Desser
ts
Appendix A: Lactose-Free Menus
Appendix B: Resources
Introduction
My goal in this book is to provide you with a “Lactose Intolerance Compass” to guide you through the paces of lactose intolerance. It's my hope for you that you'll take this LI Compass and make it an adventure in discovering your varied and delicious options!
I've never been a fancy cook, coming from good ol' Midwestern stock, so you'll find the recipes in this book very practical and user-friendly. You'll find most of the ingredients in your local grocery store. If you choose more exotic ingredients, the national health food stores are bound to have what you're looking for.
As you know, awareness is about 90 percent of the battle — and knowledge is power. It's my hope that this book will provide you with simple recommendations on lactose, lactase, milk, and dairy products to arm you with the awareness necessary to help you create a healthy, lactose-friendly lifestyle without tummy aches!
The Everything® Lactose-Free Cookbook is an easy-to-use guide for everyday use, not just for special occasions. You'll find recipes to get your day started with a great breakfast and lots of smoothies and nogs too. Snacks are important, and there are great snack recipes galore, along with quick breads and muffins. When you're in a hurry, flip to the quick meals for satisfying and easy-to-make meals. Lactose intolerance doesn't mean you can't enjoy creamy sauces, gravies, dips, salsas and spreads, and tasty homemade salad dressings, so recipes for those are included as well.
There is a special section on yogurt cheese that might just change your life! In this section you'll find the how-to's of making yogurt cheese with lots of recipes for you to enjoy. The entrée recipes work for everyday meals — or add a little pizzazz to the presentation and serve them at a party or family get-together. You'll also find recipes for special soups, slaws, salads, rice dishes, couscous, veggies, and other accompaniments.
Good-for-you beans and lentils have their own chapter, as does pasta. There are even a couple of recipes for pizza! Lest you fear a life without dessert, the sweets chapter is one of the most fun chapters in the whole book. Choose from dessert recipes made with tofu, decadent cheesecakes made with yogurt cheese, and some of your favorites like chocolate cake and brownies.
With your LI Compass and the recipes in this book, please feel free to substitute ingredients with your favorites that work for you. Experiment and become adventurous in your cooking! You'll find that pleasing your palate and your tummy is very satisfying!
Finally, the importance of becoming a label sleuth cannot be overstressed. Reading each and every label carefully for lactose ingredients as well as learning to look for hidden lactose are key to fixing pleasing meals. This book includes a section on what to look for. If you want to learn even more, surf the Internet for free information on lactose intolerance.
With this book, you won't feel at all deprived — you'll be too busy creating your new healthy lifestyle and enjoying your new recipes.
1
Low Dairy or No Dairy?
Lactose intolerance is an opportunity to explore the wide world of food. Look at your LI lifestyle as a challenge to sniff out the tastiest, healthiest foods.
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. This cookbook contains recipes designed to give you the nutrients you need and the tastes you crave.
Lactose Intolerance Defined
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 that often goes undiagnosed. Many individuals are living in unnecessary discomfort, and simple diet changes could easily make a huge difference. There is no magic wand to cure LI and no medical procedure that will correct it. Your comfort zone in living with LI depends on what you put in your mouth.
Lactose intolerance is completely different from milk allergy. Milk allergy is an allergic reaction triggered by the immune system to protein components in milk. Lactose intolerance is related to the digestive system and the inability to break down milk sugar (lactose). In addition, LI is not a contagious disease, and even though LI's symptoms are distressing and sometimes uncomfortable, they do not cause damage to the intestine.
Lactose and Lactase
Lactose is a primary simple sugar found in milk and dairy. In order to digest lactose, the digestive enzyme lactase must be present in the small intestine. Lactase breaks down the milk sugar into two simpler forms of sugar, glucose and galactose, which allows absorption into the bloodstream. The following definitions may be of help to you in your understanding of lactose intolerance.
Lactase: The enzyme present in the lining of the small intestine that is needed to digest lactose (milk sugar) in order for it to be absorbed by the body and used as nourishment.
Lactose: The sugar that is found naturally in the milk of all mammals, which the human body breaks down into galactose and glucose. Lactose is not found anywhere else in nature.
Lactase Deficiency: The lack of the enzyme lactase, which is the cause of lactose intolerance.
Lactose Intolerance: Being unable to digest the sugar in milk (lactose), which occurs because the body doesn't produce enough of the lactase enzyme.
Symptoms of LI
If there's a shortage of lactase in the small intestine, lactose carries additional fluid as it moves down to the colon. Fermentation of lactose in the colon begins to take place, and gases form. (Think of the fermentation process of fine wines and champagne.) The gas bubbles can be very uncomfortable, causing gastrointestinal symptoms such as cramping, flatulence, nausea, diarrhea, and abdominal bloating.
When toddlers are around age two, their bodies begin to produce less lactase. The symptoms of the lessening of lactase production may not be realized until a person is much older. In some cases it can be as late as the senior years.
Symptoms can range from severe pain to mild discomfort, depending on each individual's degree of lactase deficiency and the amount of lactose that's been consumed. It's common for symptoms to begin anywhere from thirty minutes to three hours after eating or drinking food containing lactose.
Who Is Lactose Intolerant?
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.
Ongoing research is conclusive in illustrating a genetic link to lactose intolerance. This may be useful in developing a genetic test to identify potential lactose intolerance in people whose parents are lactose intolerant.
Secondary Lactase Deficiency
Secondary lactase deficiency is caused by certain digestive disorders that damage the small intestine. The damage inhibits the body's ability to produce lactase and process lactose. Crohn's disease, celiac disease, and inflammatory bowel disease can all lead to secondary lactase deficiency.
Testing, Testing
Medical tests can be performed with your doctor's advice to accurately diagnose lactose intolerance. It's important that you confirm
the discomfort that you're experiencing after eating a meal or a snack is not a more serious digestive disorder than lactose intolerance. Consult your physician for advice on what testing needs to be done to narrow your diagnosis so that you can get on with enjoying your life.
In medically testing and measuring the absorption of lactose in the digestive system, common measures include a stool acidity test, a lactose tolerance test, and a hydrogen breath test. Let your doctor be your guide because every LI case is unique to the individual.
One very simple test can be performed at home. Avoid all milk products for several consecutive days. On a weekend when you plan to be at home, don't eat any breakfast but instead drink two large glasses of milk. During the next four to five hours, if you experience LI symptoms you are a prime candidate for being lactose intolerant. At this point, see a doctor for confirmation of your symptoms.
Dancing Around LI
As with most things in life, there are tricks to living with LI! You might begin by avoiding meals with large amounts of lactose or eating foods containing lactose several times a day in small amounts to see if your unpleasant symptoms diminish. Dancing around LI will take a bit of trial and error, but it won't take you long to discover your own personal lactose culprits and avoid them!
The Everything Lactose Free Cookbook Page 1