The Everything Lactose Free Cookbook
Page 28
¾ cup whole wheat pastry flour
½ cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon ground cinnamon
Tofu Chocolate Frosting (page 274)
Tofu Chocolate Frosting
There's something luxurious about the combination of chocolate with raspberries when the two hit your palate together.
Serves 12
Calories: 90.47
Fat: 5.70 grams
Saturated Fat: 2.65 grams
Carbohydrates: 9.44 grams
Calcium: 47.95 mg
Lactose: 0.0 grams 10.5 ounces extra-firm tofu
2 teaspoons vanilla extract
6 ounces semisweet chocolate, melted Fresh raspberries for garnish (optional)
Place tofu, vanilla, and chocolate in blender. Process until smooth 2. Place one cake layer on serving plate. Spread with ½ cup frosting.
Top with second cake layer. Frost top and sides.
Garnish with raspberries, if desired.
Tofu Is a Friendly Ingredient
You're going to find as you experiment with your own recipes in converting them to lactose free that tofu can “fill in” so many places to provide both the texture and consistency you crave. Don' let tofu intimidate you! Tofu is not only a friendly ingredient but it is very LI-friendly!
New York Style Cheesecake
Versatile yogurt cheese will surprise you in this recipe! Who would have thought that cheesecake would be on your list of things to enjoy in your LI lifestyle?
Preheat oven to 325°F. Spray the sides and bottom of a 2-quart soufflé dish with cooking spray.
In a medium bowl, whisk yogurt cheese with sugar, egg whites, lemon juice, lemon zest, vanilla, and cake flour. Be careful not to over beat.
Pour into prepared soufflé dish. Set dish into a large pan of hot water. Bake in preheated oven until cake is browned and begins to crack, about 90 minutes.
Turn oven off. Leave cake in oven for 60 minutes longer.
Remove cheesecake from water bath. Place dish on a wire rack for one hour to completely cool. Invert on serving platter. Refrigerate until serving time.
Cheesecake Trivia
It is believed that cheesecake originated in ancient Greece. The first recorded mention of cheesecake was in 776 B. C., when it was served to the participating athletes during the first Olympic Games. However, New Yorkers insist that cheesecake wasn' really cheesecake until it was New York cheesecake!
Serves 12
Calories: 269.72
Fat: 4.91 grams
Saturated Fat: 2.72 grams
Carbohydrates: 44.02 grams
Calcium: 286.73 mg
Lactose: 0.01 grams Nonstick cooking spray
4 cups yogurt cheese
2 cups sugar
3 egg whites
1 tablespoon fresh lemon juice
1 teaspoon fresh lemon zest
1 teaspoon vanilla extract
3 tablespoons sifted cake flour
Lemon Cheesecake
The longest part of this recipe is waiting for your cheesecake to chill. The addition of yogurt cheese makes it a decadent treat to satisfy your LI cheesecake cravings!
Serves 8
Calories: 141.94
Fat: 2.77 grams
Saturated Fat: 1.75 grams
Carbohydrates: 19.11 grams
Calcium: 211.20 mg
Lactose: 0.01 grams Nonstick cooking spray
2 cups yogurt cheese
¼ cup plus
3 tablespoons sugar, or to taste
1 tablespoon cornstarch
4 egg whites Juice of
1 lemon
1 teaspoon vanilla
½ teaspoon grated lemon peel
Preheat oven to 325°F. Spray a 7″ springform pan with cooking spray. Set aside.
Whisk yogurt cheese, sugar, and cornstarch together in a large bowl.
Beat egg whites until stiff. Fold into yogurt cheese mixture with lemon juice, vanilla, and lemon peel. Whisk until well blended.
Pour into prepared springform pan. Smooth top with a rubber spatula.
Bake until center is set, about 45 minutes. Cool slightly on a wire rack. Refrigerate until chilled.
Frozen Peanut Butter Pie
This dessert is easy to make and beautiful to serve!The creamy, peanut buttery texture is delicately delightful!
Combine all ingredients except pie shell and chocolate curls in blender.
Process on medium-high speed until mixture is very smooth and creamy.
Pour into prepared pie shell. Freeze overnight.
Allow to thaw for about 10 minutes before serving.
Garnish with semi-sweet chocolate curls, if desired.
Peanut Butter Trivia
Around 1890, a physician supposedly encouraged the owner of a food products company to process and package ground peanut paste as a nutritious protein substitute for people with poor teeth who couldn' chew meat. The physician had previously experimented with the process by grinding peanuts in his hand-cranked meat grinder. The price for peanut butter was about 6 cents per pound.
Serves 8
Calories: 454.13
Fat: 26.80 grams
Saturated Fat: 5.06 grams
Carbohydrates: 42.63 grams
Calcium: 131.91 mg
Lactose: 0.0 grams
1 pound firm tofu, drained
¾ cup peanut butter
½ cup honey
¼ cup oil
1 teaspoon vanilla
⅛ teaspoon salt
1 graham cracker pie shell Semi-sweet chocolate curls for garnish (optional)
Minty Raspberry Sorbet
Make your own fresh sorbets and you won' ever miss ice cream!Experiment to make your own varieties; the possibilities are endless.
Yields 7 servings
Calories: 129.79
Fat: 0.17 grams
Saturated Fat: 0.01 grams
Carbohydrates: 20.49 grams
Calcium: 9.68 mg
Lactose: 0.0 grams
2 cups burgundy wine
1 cup water
½ cup sugar
⅓ cup minced fresh mint
1⅓ cups fresh raspberries
2 tablespoons unsweetened orange juice
1½ tablespoons lemon juice
Rinse cheesecloth and squeeze dry. Fold and set aside.
In a heavy saucepan, combine wine, water, sugar, and fresh mint. Bring to a boil over medium heat, stirring constantly until sugar is dissolved. Boil 3 minutes without stirring.
Remove from heat. Allow to cool completely. Line a colander with a double layer of cheesecloth, allowing cheesecloth to extend over edge of colander. Place colander in a large bowl.
Pour mixture into colander, allowing liquid to drain into bowl. Discard mint. Place raspberries in blender. Process until smooth. Strain purée. Discard seeds. Add purée, orange juice, and lemon juice to wine mixture. Stir until well mixed.
Pour into freezer can of a 2-quart electric freezer. Freeze according to manufacturer's instructions. Scoop sorbet into individual dessert bowls. Serve immediately.
Peachy Tofu Ice Cream
Smooth and fresh, peach ice cream is definitely tasty. You'll be more than pleased with this recipe that allows you to have your ice cream and eat it too!
Peel peaches and chop. Squeeze juice from lemons.
In a small bowl combine chopped peaches, fresh lemon juice, and 1 cup sugar. Cover tightly and refrigerate for at least an hour, allowing flavors to mingle.
In a large bowl, combine peach mixture with soy milk, tofu, additional sugar, vanilla, and salt.
Divide mixture in four equal batches. Process each batch in blender until consistency is smooth and creamy.
Pour into freezer cans of two 4-quart electric freezers. Freeze according to manufacturer's instructions.
Fresh, Ripe Peaches
Not only do fresh, ripe peaches smell lik
e a fruity perfume, they are versatile fruits. Just slicing one for a snack is truly a treat, and there are endless ways to use them in cooking, canning, and freezing! Add to that the high nutritional value — this low-calorie fruit is a rich source of antioxidants, vitamin A, vitamin C, potassium, and fiber.
Yields 26 servings
Calories: 138.81
Fat: 2.93 grams
Saturated Fat: 0.41 grams
Carbohydrates: 23.84 grams
Calcium: 196.75 mg
Lactose: 0.0 grams
8 medium peaches
2 lemons
1 cup sugar
3 cups soy milk
1½ pounds tofu
1¼ cups sugar
4 tablespoons vanilla
½ teaspoon salt
Appendix A: Lactose-Free Menus
Planning routine family dinners or extravagant celebration meals is a snap with the recipes in this book. Be creative when you plan, and don't be afraid to experiment. Choose recipes with ingredients you like, and substitute ingredients you like for ones you don't. The following are some suggested menus to get you started.
Breakfast Menu
Eggs En Cocotte (page 33)
Deluxe Daybreak Smoothie (page 24)
Blueberry Muffins (page 51)
Blueberry Fruit Spread (page 140)
Dinner Menu 1
Chinese Coleslaw (page 97)
Oven-Fried Sesame Chicken (page 178)
Orange Rice (page 217)
Apricot-Glazed Sweet Potatoes (page 245)
Banana Citrus Trifle (page 265)
Dinner Menu 2
Fruit Fondue Sauce (page 149)
Grilled Salmon with Creamy Tarragon Sauce (page 199)
Roasted Asparagus with Onions (page 248)
Green Tea Tofu Flan (page 268)
Dinner Menu 3
Cherry Tomatoes with Bean Stuffing (page 162)
Linguine with Arugula and Pine Nuts (page 238)
Creamy Apricot Mousse (page 269)
Dinner Menu 4
Honey Curry Dressing (page 119)
with fresh salad greens Basil Orange Chicken (page 184)
Orange Braised Tofu (page 260)
Baked Apples (page 264)
Dinner Menu 5
Cold Blueberry Soup (page 94)
Papaya Dream Vinaigrette (page 121)
with fresh salad greens Poached Salmon and Yogurt Dill Sauce (page 199)
Fig Bars (page 63)
Dinner Menu 6
Snapper with Lemon Dill Spinach (page 200)
Green Beans with Pearl Onions (page 249)
Strawberry Yogurt Dip (page 128) with fresh strawberries
Dinner Menu 7
Pasta and Fava Bean Soup (page 90)
Oven-Fried Trout (page 203)
Cauliflower with Dijon Mustard Sauce (page 251)
New York Style Cheesecake (page 275)
Dinner Menu 8
Cool-as-a-Cucumber Salad (page 108)
Skillet Lemony Lamb Chops (page 192)
Corn Soufflé (page 252)
Lemon Cheesecake (page 276)
Dinner Menu 9
Tex-Mex Black Bean Dip (page 159)
with tortilla chips Tomato Pesto (page 130)
with fresh vegetables Tomato Fresca Sauce (page 151)
with spaghetti squash Herbed Rice Sauté (page 222)
Zucchini Yogurt Cake (page 272)
Potluck Favorites
Overnight Coleslaw (page 96)
Onion Spinach Spread (page 137)
Layered Four-Bean Salad (page 160)
Appendix B: Resources
This appendix contains a wealth of resources to help you explore a lactose-free lifestyle.
National Digestive Diseases Information Clearinghouse
http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/ The National Digestive Diseases Clearinghouse (NDDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
The NIDDK is part of the National Institutes of Health under the United States Department of Health and Human Services. This Web site contains a thorough explanation of lactose intolerance in easily understandable terms, complete with figures of the digestive system.
American Dietetic Association
www.eatright.org
The American Dietetic Association's Web site has information dedicated to educating people about lactose intolerance and nutritional information for children with lactose intolerance.
International Foundation for Functional Gastrointestinal Disorders
www.iffgd.org
The International Foundation for Functional Gastrointestinal Disorders, Inc. (IFFGD) has information on lactose intolerance and other digestive disorders.
Soy Foods Association of North America
www.soyfoods.org
This Web site has all kinds of charts and information about the nutritional content of common foods and soy products.
Soy Foods' Primer on Soy
http://www.soyfoods.org/health/primer-on-soy/
This link will take you to a lengthy introduction to soy that will probably answer any and all questions about soy you could ever dream up.