Soy Nutrition
Soy contains no cholesterol and very little saturated fat. It is a good source of protein, vitamin B12, fiber, potassium, iron, vitamin D, and zinc. Check the labels as soy products do vary by brand and some are enhanced and fortified with calcium, some have higher B-vitamin content than others, and so on.
Soy Savvy
You can find soy milk in the dairy case and in aseptic packages on the un-refrigerated grocery store shelves. Don't be under the illusion that soy milk is going to taste like cow's milk; it has a sweet, beany taste. Soy milk comes in different flavors and varieties; it's possible to satisfy your craving for chocolate milk with a soy alternative.
Be very watchful not to allow soy milk to boil as it will curdle quickly. To avoid this, try to add your soy milk last in your recipe preparations.
Tofu for You!
Tofu is soybean curd made from soy milk. The process of making tofu is similar to that of making cheese. You'll find tofu in different textures, which is based on its water content. Keep in mind that the firm and extra-firm tofu contains less water and more protein. The recipes in this book call for firm and extra-firm tofu because it retains its shape in stir-fry and other dishes.
Edamame
Tasty, crunchy, and packed full of protein, edamame are green soybeans that are harvested just before their maturity. They're harvested in pods and are very similar in size and color to peas. You're usually served edamame in Japanese restaurants and at sushi bars as an appetizer. Edamame is also available in the frozen food section of health food stores and in some grocery stores. Edamame is good cooked according to the package directions and served as a veggie side dish and is a great addition to salads.
How to Use This Book
Two icons in this book make flipping through it to zero in on a recipe as easy as possible. The following recipe key tells you at a glance some of the ingredients in each recipe.
Recipe Key:
Made with Soy Milk
May Contain Lactose
The icon that denotes lactose content includes all recipes made with yogurt cheese even if lactose does not show up in the nutritional statistics. It also includes recipes that have even trace amounts of lactose from other sources. This is not a warning to stay away from these recipes; it is an invitation to adjust the ingredients to suit your level of lactose intolerance.
Personal Substitutions
Please feel comfortable to substitute ingredients in the recipes in this book. Some lactose intolerant folks can tolerate butter, for instance. If you like the taste of rice milk and don't like the taste of soy milk, soy what? It's your culinary creation; use rice milk or other nondairy alternatives that appeal to you!
You're Armed and Ready!
With the information in this book, you can make your lactose intolerant life easier. Use the recipes in the book as basic recipes. Once you get the hang of discovering where lactose lurks and pinpoint your own personal tolerances, you're armed and ready to adjust your favorite recipes to satisfy your tummy and your taste buds!
2
Smoothies and Nogs
Passion Fruit Smoothie
Peachy Breakfast Nog
Chai Smoothie
Blueberry Banana Nog
Kiwi Starter
Almond Peach Nog
Berry Jumble Smoothie
Deluxe Daybreak Smoothie
Pear Nog
Nutty Straw-Nana Nog
Peanut Butter Banana Flip
Banana Fig Nog
Orange Coconut Dreamsicle-in-a-Glass
Tropical Soy Nog
Fruity Yogurt Smoothie
Passion Fruit Smoothie
If you have a passion for smoothies, this one will make you smile — and it's pretty to serve, too! Because the bacteria in the yogurt have already begun to break down the protein molecules into lactic acid, this smoothie should be easy for your LI body to assimilate.
Place all ingredients in blender.
Blend until mixture reaches a smooth consistency and serve at once.
Serves 4
Calories: 116.58
Fat: 1.32 grams
Saturated Fat: 0.68 grams
Carbohydrates: 26.47 grams
Calcium: 46.11 mg
Lactose: 0.0 grams
½ cup plain yogurt
Pulp of 2 passion fruits
2 bananas
6 strawberries
⅓ cup frozen raspberries
1 cup apple juice
2 ice cubes
Peachy Breakfast Nog
Oh, this one is just peachy keen! Smoothies and nogs are a great way to kick-start the day, and this one gives you a jump on your daily calcium requirement!
Combine all ingredients in blender. Process until smooth.
Pour into glasses and serve immediately.
Lactose-Friendly Yogurt
Make your smoothies and nogs tasty, full-bodied, and healthy by adding some yogurt. Delicious eaten on its own as a meal or a snack, yogurt also makes a tasty topping for fresh fruits, works great in sauces, is a wonderful baking ingredient, makes a yummy addition to soups and casseroles, and transforms into delicious dressings and dips.
Serves 4
Calories: 153.09
Fat: 0.86 grams
Saturated Fat: 0.47 grams
Carbohydrates: 34.69grams
Calcium: 106.25 mg
Lactose: 0.0 grams
1½ cups peach nectar, chilled
2 16-ounce cans peach slices in juice, drained
1 8-ounce carton vanilla yogurt
⅛ teaspoon almond or vanilla extract
Chai Smoothie
If you're a fan of Chai tea, you're gonna love this smoothie! It can be a great treat or mid-day pick-me-up. You don' have to worry about dairy in this recipe because it's made specifically with LI in mind — hence the soy milk!
Pour the soy milk into a blender. Add banana, cinnamon, cardamom, coriander, cloves, black pepper, honey, and ice.
Blend on high speed until smooth.
Serve immediately with fruit garnish, if desired.
Frozen Tea Ice Cubes
If you want to add to the flavor of the Chai in this smoothie, prepare Chai tea and freeze it in ice cube trays. Use the Chai cubes in place of regular ice cubes in this smoothie so as not to dilute the great Chai flavor!
Serves 1
Calories: 282.88
Fat: 4.42 grams
Saturated Fat: 0.66 grams
Carbohydrates: 56.74 grams
Calcium: 375.56 mg
Lactose: 0.0 grams
1 cup soy milk
1 banana, cut in chunks
½ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
⅛ teaspoon ground coriander
⅛ teaspoon ground cloves
⅛ teaspoon ground black pepper
1 tablespoon honey
6 ice cubes
Blueberry Banana Nog
The apple and the apple juice in this nog add a bit of natural sweetness to this purple-hued nog. Not peeling the apple keeps in those all-important nutrients that your body will make such good use of!
Combine all ingredients in blender. Blend until smooth.
Pour into serving glasses and serve immediately.
Frozen Bananas
Ripe bananas are perfect for blending. Before they get too old, peel them, put them into a resealable plastic bag, and pop them in the freezer. Frozen bananas are perfect for nogs and smoothies. If you use a frozen banana you won' need ice cubes, which dilute the flavor. Also, you'll find you don' waste bananas if you freeze them!
Serves 4
Calories: 134.39
Fat: 0.52 grams
Saturated Fat: 0.12 grams
Carbohydrates: 34.26 grams
Calcium: 13.56 mg
Lactose: 0.0 grams
2 bananas
½ cup frozen blueberries
1 cored, unpeeled red apple
1¼ cups ap
ple juice
2 ice cubes
Kiwi Starter
If you don' have fresh pineapple, you can substitute drained, canned pineapple chunks in this recipe. The flavor will still be yummy, but fresh is always best.
Combine all ingredients in blender. Blend until smooth.
Pour into glasses and serve immediately.
Serves 4
Calories: 119.87
Fat: 0.58 grams
Saturated Fat: 0.06 grams
Carbohydrates: 29.92 grams
Calcium: 34.32 mg
Lactose: 0.0 grams
3 sliced kiwi fruit
1 cup fresh pineapple chunks
1 banana
1 cup tropical fruit juice
2 ice cubes
Almond Peach Nog
This is not only delicious but is also a beautiful peachy colored drink. Some folks with LI like the taste of almond milk better than soy milk — you make the call!
Pour almond milk into a blender. Add peaches, honey, vanilla and almond extracts, and top with ice.
Blend on high speed until smooth.
Serve with a fresh peach slice perched on the side of the glass.
Beta-Carotene Points
Peaches are a great source of beta carotene, which is a carotenoid that converts to vitamin A. By changing to vitamin A, beta carotene is a high performer in your overall health. As an antioxidant vitamin, it provides protection from disease and the degenerative aspects of aging.
Serves 1
Calories: 218.50
Fat: 3.73 grams
Saturated Fat: 0.06 grams
Carbohydrates: 47.35 grams
Calcium: 218.90 mg
Lactose: 0.0 grams
1 cup almond milk
2 large ripe peaches, peeled, pitted and diced
1 tablespoon honey or to taste
1 teaspoon pure vanilla extract
½ teaspoon pure almond extract
6 ice cubes
Fresh peach slices for garnish (optional)
Berry Jumble Smoothie
Fresh berries can always be substituted for frozen; however, you may actually prefer frozen berries. They make the smoothie thicker. And look at the calci-yum counts on this one — score!
Pour soy milk into a blender. Add yogurt, berries, and banana.
Blend on high speed until smooth.
Garnish with orange slices as desired and serve immediately.
Serves 2
Calories: 235.13
Fat: 3.75 grams
Saturated Fat: 1.43 grams
Carbohydrates: 48.17 grams
Calcium: 118.46 mg
Lactose: 0.0 grams
½ cup soy milk
½ cup plain yogurt
½ cup frozen blueberries
½ cup frozen raspberries
½ cup frozen blackberries
1 frozen banana, cut in chunks
Orange slices for garnish (optional)
Deluxe Daybreak Smoothie
This breakfast smoothie makes you feel like you're pampering yourself when it's actually packed with a ton of stuff that's really good for you!
Blend all ingredients together in blender until smooth.
Pour into glasses and serve with a spoon.
Breaking the Fast with Breakfast
Do your body and mind a big favor and don' skip breakfast — ever! Replenishing your body's blood sugar stores in the morning will help you sustain not only your physical activities throughout the day but also the mental work that you need to perform. It also improves concentration!
Serves 4
Calories: 129.01
Fat: 3.13 grams
Saturated Fat: 0.66 grams
Carbohydrates: 21.75 grams
Calcium: 70.00 mg
Lactose: 0.0 grams
½ mango, cut in chunks
2 tablespoons oat bran
2 cups soy milk
2 tablespoons honey
¼ cup yogurt
Pear Nog
Nogs are so versatile that you can use any of your favorite juices, nectars, or fruits. This one is just for you pear lovers!
Combine all ingredients in blender.
Process about 30 seconds or until smooth. Serve immediately.
Serves 2
Calories: 219.24
Fat: 3.71 grams
Saturated Fat: 2.38 grams
Carbohydrates: 44.69 grams
Calcium: 149.83 mg
Lactose: 0.0 grams
2 cups chilled pear nectar
1 8-ounce carton plain yogurt
¼ teaspoon almond extract
Nutty Straw-Nana Nog
This is a creamy and delicious nog that will even satisfy your sweet tooth. How can something so good for you also be loaded with lots of protein, minerals, and vitamins — but zero lactose? Double yum!
Combine all ingredients except strawberry in blender. Blend on high for 30 seconds.
Garnish with a whole strawberry if desired and serve immediately.
Serves 2
Calories: 271.05
Fat: 8.67 grams
Saturated Fat: 1.49 grams
Carbohydrates: 42.89 grams
Calcium: 82.45 mg
Lactose: 0.0 grams
1 banana
1 cup soy milk
1 cup orange juice
10 strawberries, sliced
4 teaspoons natural peanut butter
Whole strawberries for garnish (optional)
Peanut Butter Banana Flip
Small kids, medium kids, big kids, and adults love peanut butter and bananas together. Here's a great tasting and energizing smoothie for a snack or a morning boost. And this one has zero tolerance for lactose!
Pour soy milk into blender. Add peanut butter, vanilla, banana, and ice cubes.
Blend on high speed until smooth and serve immediately.
Read Those Labels!
Read the labels on those peanut butter jars to see how much salt or sugar has been added to enhance the flavor — and diminish the nutritional value!
Serves 2
Calories: 218.30
Fat: 10.64 grams
Saturated Fat: 2.01 grams
Carbohydrates: 24.70 grams
Calcium: 56.83 mg
Lactose: 0.0 grams
1 cup soy milk
2 tablespoons natural peanut butter
1 teaspoon pure vanilla extract
1 frozen banana, cut into chunks
6 ice cubes
Banana Fig Nog
Variety is the spice of life — and that includes a variety of fruits. There are so many ways for you to have a lip-smacking variety of recipes that don' aggravate your LI!
Pour the soy milk into blender. Add figs, banana, cashews, vanilla, nutmeg, and ice cubes.
Blend until smooth and serve immediately.
Serves 3
Calories: 186.04
Fat: 5.92 grams
Saturated Fat: 1.07 grams
Carbohydrates: 31.17 grams
Calcium: 64.87 mg
Lactose: 0.0 grams
1 cup soy milk
6 fresh ripe small black figs, cut in half
1 medium frozen banana, cut in chunks
3 tablespoons roasted cashews
1 teaspoon pure vanilla extract
½ teaspoon ground nutmeg
4–6 ice cubes
Orange Coconut Dreamsicle-in-a-Glass
If you want to enhance the delight of this delectable Dreamsicle-in-a-Glass, freeze some orange juice ice cubes ahead of time. Use the juice ice cubes in place of the plain ol' ones. And remember when you're buying orange juice to look for the calcium-fortified variety.
Place orange chunks into blender and blend on high to break up. Add milk and blend oranges and milk together just until combined.
Add coconut, vanilla, honey, and ice cubes.
Blend on high speed until smooth. Serve immediately.
Beyond Bones and Teeth
Calc
ium is crucial to building strong bones and teeth, but it's responsible for so much more. It helps your blood clot, your heart keep beating, and your nervous system send messages. Unfortunately, being LI makes it a challenge to get as much calcium as your body needs. Smoothies and nogs are the perfect way to combat this shortage.
Serves 3
Calories: 201.09
Fat: 7.39 grams
Saturated Fat: 5.11 grams
Carbohydrates: 31.69 grams
Calcium: 107.84 mg
Lactose: 0.0 grams
2 oranges, peeled, cut into chunks
1 cup soy milk
½ cup grated coconut
The Everything Lactose Free Cookbook Page 3