Remove from freezer about 30 minutes before serving.
Serves 4
Calories: 125.14
Fat: 0.35 grams
Saturated Fat: 0.06 grams
Carbohydrates: 32.01 grams
Calcium: 28.02 mg
Lactose: 0.0 grams
1 cup chunky applesauce
1 10-ounce package frozen strawberries, thawed
1 11-ounce can mandarin oranges, drained
1 cup green seedless grapes
2 tablespoons orange juice concentrate
Fruit Dip
When your sweet tooth is screaming, grab some fresh fruit and start dipping! You'll be surprised how it can be tamed with fresh fruit and a special dip like this one!
In a small bowl, stir together yogurt, juice, honey, and cinnamon. Cover tightly.
Refrigerate for up to 5 days until ready to serve with assorted fresh fruit for dipping or topping.
Yields 8 servings
Calories: 29.23
Fat: 1.01 grams
Saturated Fat: 0.64 grams
Carbohydrates: 4.18 grams
Calcium: 37.80 mg
Lactose: 0.0 grams
1 cup plain yogurt
3 tablespoons orange juice
1 tablespoon honey
¼ teaspoon ground cinnamon
Ambrosia Salad
This versatile treat makes an ideal snack, meal, or light lunch.
Mix all the fruits together in a large bowl. In a small bowl, combine honey, yogurt, and vanilla. Mix well.
Pour dressing over fruit. Toss to coat evenly.
Cover and chill overnight. If desired, sprinkle coconut on top at serving time.
Serves 12
Calories: 138.72
Fat: 0.58 grams
Saturated Fat: 0.22 grams
Carbohydrates: 34.44 grams
Calcium: 53.17 mg
Lactose: 0.0 grams
2 cups pineapple chunks, drained
2 bananas, sliced
2 small apples, peeled, cored, and chopped
2 oranges, peeled, sectioned, and cut into pieces
2 cups strawberries, sliced
2 peaches, peeled, stoned, and sliced
1 cup seedless grapes
½ cup raisins
¼ cup honey
1 cup vanilla yogurt
½ teaspoon vanilla extract
Shredded coconut (optional)
Lemon-Roasted Fruit
Keep adding a rainbow of fruits to your diet. This roasted fruit recipe will be a treat for an afternoon snack with a cup of tea, especially if you share it with a good friend.
Serves 6
Calories: 82.90
Fat: 3.88 grams
Saturated Fat: 0.63 grams
Carbohydrates: 13.15 grams
Calcium: 12.05 mg
Lactose: 0.01 grams
2 tablespoons melted margarine
2 tablespoons freshly squeezed lemon juice
1 tablespoon honey
3 cups pineapple chunks Fresh mint sprigs, optional
Preheat oven to 350°F.
In a medium bowl, combine margarine, lemon juice, and honey. Toss pineapple to coat. Let stand at room temperature for a minimum of 30 minutes or up to 2½ hours.
Grease a shallow glass baking dish. Place pineapple in prepared baking dish. Bake for 30 minutes or until fruit is thoroughly warmed and tender.
Serve cooked pineapple on individual dessert plates topped with a dollop of Fruit Dip (page 67). Top with a fresh mint sprig if desired.
Variations
You can substitute any fruit of your choice for the pineapple or use a variety of fruits. Peaches, pears, apples, whole strawberries, black cherries, green grapes, papaya, or mango slices all work well with this recipe. All are naturally lactose free!
6
Lunches and Light Meals
Basic Dough
Veggie Pizza
Cheese Pizza
Pita Lasagna
Tuna and Raisin Coleslaw Pitas
Meat Loaf Pockets
Mushroom Burgers
Broccoli Cheese Stuffed Potatoes
Herb Cheesecake
Tofu Lasagna
Shepherd's Pie
Easy Taco Salad
Tofu Chalupas
Ginger Garlic Stir Fry
Broccoli Walnut Stir Fry
Basic Dough
Look, no yeast! This recipe makes great pizza crust, breadsticks, homemade bagels, twists, and rolls.
Sift flours, baking powder, salt, and baking soda together.
In a large bowl, combine egg whites, yogurt cheese, and margarine. Whisk until well blended.
Add dry ingredients, stirring until smooth dough forms. Turn dough onto a floured surface. Knead for 30 seconds. Use in your favorite recipe or choose one in this chapter!
Yields 16 servings
Calories: 111.93
Fat: 3.02 grams
Saturated Fat: 0.93 grams
Carbohydrates: 16.36 grams
Calcium: 57.26 mg
Lactose: 0.0 grams
2 cups all-purpose flour
½ cup whole wheat flour
2 teaspoons baking powder
¼ teaspoon salt
½ teaspoon baking soda
2 large egg whites
1 cup yogurt cheese
6 tablespoons light margarine, melted and cooled
NOTE: ½ cup whole wheat flour may be substituted for ½ cup of the all-purpose flour.
Veggie Pizza
Fresh crunchy and colorful veggies with scrumptious seasonings make this pizza pretty enough to devour. If you don' want “raw” veggies on your pizza, simply blanch them for one minute or steam them ever so slightly.
Preheat the oven to 450°F.
Roll out the dough with a rolling pin, patting into a 10" round. Place on an ungreased pizza pan or cookie sheet, and prick with a fork. Bake for about 15 minutes until browned.
Remove pizza to a rack to cool. In a medium-sized bowl, combine yogurt cheese and seasoning. Whisk until well blended. Spread on cooled pizza shell.
Scatter fresh veggies on top. Cut into 8 wedges and enjoy!
Serves 8
Calories: 139.55
Fat: 4.03 grams
Saturated Fat: 1.53 grams
Carbohydrates: 19.87 grams
Calcium: 103.16 mg
Lactose: 0.01 grams
½ recipe Basic Dough (see above)
2 cups yogurt cheese
1 tablespoon herb seasoning mix
¾ cup sliced mushrooms
¾ cup sliced green onions
½ cup finely sliced broccoli
½ cup grated carrot
½ cup diced yellow bell pepper
Cheese Pizza
If you can' tolerate the cheeses in this recipe, substitute options that your stomach is more comfortable with.
Preheat the oven to 375°F. Spray a 10″ deep-dish pizza pan with nonstick cooking spray. Set aside.
Melt margarine. Cool. In a medium bowl, combine with yogurt cheese and egg whites, whisking until well mixed.
Combine flours with baking powder. Whisk dry mixture into the yogurt mixture. Spread on bottom and up the sides of the pizza pan.
Combine tomato sauce, oregano, basil, and garlic, mixing well. Spread evenly over pizza crust, leaving a ½″ border around the edge. Sprinkle with mozzarella and Parmesan.
Bake 20–25 minutes. Cool 5 minutes. Cut into 10 wedges.
Cheese, Please!
This recipe certainly depends on your own individual tolerance; the cheeses in this recipe are lactose intolerant friendly. This recipe has 0.01grams of lactose per serving. However, remember that every body runs differently and tolerates different fuels to keep it in running order!
Yields 10 wedges
Calories: 115.54
Fat: 4.74 grams
Saturated Fat: 2.44 grams
Carbohydrates: 10.27 grams
Calcium: 150.71 mg
>
Lactose: 0.01 grams
Nonstick cooking spray
2 tablespoons plus 2 teaspoons light margarine
⅔ cup yogurt cheese
4 egg whites
½ cup all-purpose flour
¼ cup whole wheat flour
1 teaspoon baking powder
½ cup tomato sauce
½ teaspoon dried oregano
½ teaspoon dried basil
1 large clove garlic, minced
4 ounces part-skim mozzarella cheese, grated
1 tablespoon grated Parmesan cheese
Pita Lasagna
You can make this ahead of time and keep it refrigerated until you're ready to serve it. Make it for a light lunch for four and serve it with a fresh, crisp side salad. If the suggested cheese ingredients don' set with your LI level, just use the cheese that pleases your tummy.
Preheat broiler.
In a medium bowl, combine yogurt cheese, tomato paste, onion, garlic, Parmesan cheese, parsley, and seasonings. Whisk until well blended.
Spread about ¼ cup of the mixture over the bottom of each pita bread round. Sprinkle tops with grated mozzarella.
Broil briefly just until cheese melts, about a minute. Replace tops and press together. Broil a few moments longer and serve immediately.
Serves 4
Calories: 240.21
Fat: 6.27 grams
Saturated Fat: 3.75 grams
Carbohydrates: 29.51 grams
Calcium: 358.39 mg
Lactose: 0.0 grams
1 cup yogurt cheese
2 tablespoons tomato paste
½ small onion, minced
1 clove garlic, minced
½ tablespoon grated Parmesan cheese
½ tablespoon minced parsley
1 teaspoon dried mixed Italian herbs Salt to taste (optional)
4 5″ rounds pita bread, split open
2 ounces mozzarella cheese
Tuna and Raisin Coleslaw Pitas
Try toasting your pita bread in this recipe; however, you may sometimes want a totally cold pita pocket. If so, just skip the “ toasty” part.
Preheat broiler or toaster oven.
In a medium bowl, mix together grated carrot, cabbage, yogurt, vinegar, and raisins. Fold in the tuna and half the sesame seeds. Season to taste with freshly ground pepper.
Lightly toast the pita breads under broiler or toaster oven. Let cool. Using a sharp knife, slice each pita in half. Divide filling evenly. Sprinkle remaining sesame seeds on top of the filling.
Cut apples into wedges. Serve at once with the filled pita breads.
Tuna Alert!
Be sure to read the labels on canned tuna and salmon to be sure there are no lactose lurkers that were added at the packing houses. On the up side, eating canned tuna is one way to get the calcium you need.
Serves 4
Calories: 217.52
Fat: 4.36 grams
Saturated Fat: 1.03 grams
Carbohydrates: 31.35 grams
Calcium: 53.20 grams
Lactose: 0.0 grams
½ cup grated carrot
¾ cup white cabbage, thinly sliced
⅓ cup plain yogurt
1 teaspoon cider vinegar
⅛ cup raisins
1 6-ounce can tuna in water, drained
2 tablespoons sesame seeds
Freshly ground black pepper to taste
4 whole-wheat pita breads
4 apples, cut in wedges
Meat Loaf Pockets
These kid-pleasers are tasty and can be made ahead of time. Be sure to read the label on the store-bought spaghetti sauce to look for lurking lactose.
Preheat oven to 350°F.
Grease one small loaf pan. Place all ingredients except bread, avocado, and tomato in a large bowl. Mix well.
Shape the meat mixture into a loaf. Place in loaf pan and bake for 40 minutes. Let cool to room temperature. Cover and refrigerate to use later.
When ready to make pita pockets, cut 2 slices of meat loaf. Open a pita pocket at one end and slide the meat loaf into the pocket. Add a slice of avocado and tomato.
Serves 4
Calories: 445.52
Fat: 16.98 grams
Saturated Fat: 5.06 grams
Carbohydrates: 37.00 grams
Calcium: 78.96 mg
Lactose: 0.02 grams
1 pound lean ground beef
1 egg
½ cup dry bread crumbs
½ onion, chopped
½ cup ready-made spaghetti sauce
¼ teaspoon Worcestershire sauce
¼ teaspoon liquid hickory smoke (optional)
⅛ teaspoon dried marjoram
⅛ teaspoon dried thyme
1 tablespoon chopped parsley
4 pita bread rounds
1 avocado, sliced
1 tomato, sliced
Mushroom Burgers
You don' need a bun to enjoy these hearty burgers.
Preheat broiler or toaster oven.
Combine all ingredients except cooking spray and lightly toss together. Shape mixture into 6 patties about 1½″ thick.
Place patties on rack. Broil 3–5 inches from heat for 6 or 7 minutes on each side.
Cookin' on the Grill
If you're having a barbeque, these mushroom burgers are even better cooked outside on the grill. If you're having a group, just double the recipe and if there are leftovers you can pop one in the microwave the next day for a quick snack or light lunch.
Serves 6
Calories: 254.51
Fat: 14.95 grams
Saturated Fat: 5.68 grams
Carbohydrates: 1.02 grams
Calcium: 20.98 mg
Lactose: 0.0 grams
1½ pounds ground chuck
1 2-ounce can mushroom stems and pieces, drained and finely chopped
1 tablespoon minced onion
1 tablespoon soy sauce
¼ teaspoon pepper
Nonstick cooking spray
Broccoli Cheese Stuffed Potatoes
Not only is this a great stuffing for baked potatoes but it's great stuffed into a pita pocket and warmed up the next day for lunch!
Prepare broccoli according to package directions. Drain. Squeeze out excess liquid and chop finely.
In a medium bowl, whisk yogurt cheese, Parmesan cheese, lemon juice, and mustard together until smooth. Fold in broccoli, egg whites, and seasonings. Cover and chill until ready to use.
Slice each baked potato in half lengthwise. Fluff up the insides with a fork. Top each half with about one-fourth cup of broccoli-cheese mixture. Warm a bit in microwave if desired.
Serves 6
Calories: 194.14
Fat: 1.94 grams
Saturated Fat: 1.01 grams
Carbohydrates: 35.80 grams
Calcium: 133.33 mg
Lactose: 0.02 grams
1 10-ounce package frozen chopped broccoli
⅓ cup yogurt cheese
3 tablespoons grated Parmesan cheese
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
3 hard-boiled egg whites, finely chopped
Salt and pepper to taste
3 baked potatoes
Herb Cheesecake
This herb cheesecake is a great entrée for a light lunch and is also good left over to pack for lunch the next day. Cut in small wedges, it also makes a great snack and only contains a small trace of lactose.
Preheat oven to 325°F. Spray a 7″ springform pan with nonstick cooking spray.
Whisk together yogurt cheese with Parmesan cheese, garlic, basil, and pepper in a medium bowl. Make sure mixture is well blended.
Fold in egg whites, mixing well. Pour into the pan, smoothing top with a spatula. Bake about 55 minutes or until center is set.
Cool slightly on a wire rack. Chill thoroughly. Serve with fruit and crackers.
Herbs and Health
Herbs are not just for flavoring! H
erbal remedies today are gaining popularity; some people prefer them over drugs made of chemicals. Experiment with a variety of herbs in your cooking. Your palate will wonder what you're up to, and you'll be amazed to learn how you're adding tasty health benefits to your diet!
Serves 16
Calories: 54.74
Fat: 1.83 grams
Saturated Fat: 1.15 grams
Carbohydrates: 3.63 grams
Calcium: 123.67 mg
Lactose: 0.02 grams
Nonstick cooking spray
2 cups yogurt cheese
¼ cup grated Parmesan cheese
3 cloves garlic, minced
1½ tablespoons dried basil
⅛ teaspoon black pepper
4 egg whites, slightly beaten
Tofu Lasagna
Tofu is the chameleon of the food world. It absorbs the flavors it's cooked with, and you may not even notice it in a dish with as many ingredients as this one. This recipe is enjoyable for everyone, whether or not they adhere to an LI lifestyle!
The Everything Lactose Free Cookbook Page 8