The Everything Lactose Free Cookbook

by Jan McCracken

  In a large bowl, combine cabbage, carrots, and green onions.

  In a jar with a secure lid, combine apple juice, vinegar, mustard, paprika, mustard seeds, garlic salt, celery seeds, and pepper. Tightly screw jar lid and shake vigorously.

  Pour over coleslaw mixture. Toss lightly to coat.

  Cover and refrigerate overnight. Toss well before serving.

  Icing Cabbage

  If you want really crispy coleslaw, immerse the head(s) of cabbage in ice water before shredding. After you've shredded the icy cabbage, refrigerate it. That way it's chilly and crisp when you serve it!

  Chinese Coleslaw

  With water chestnuts and sesame seeds, this coleslaw has a crunch to it that will wake up your palate!

  Serves 12

  Calories: 84.32

  Fat: 5.60 grams

  Saturated Fat: 0.78 grams

  Carbohydrates: 8.03 grams

  Calcium: 26.31 mg

  Lactose: 0.0 grams

  5 cups Chinese cabbage, coarsely chopped

  1 cup carrots, shredded

  ½ cup chopped green onions

  1 8-ounce can sliced water chestnuts

  2 tablespoons toasted sesame seeds

  ¼ cup olive oil

  1 teaspoon dark sesame oil

  2 tablespoons sugar

  1 tablespoon minced cilantro

  ½ teaspoon pepper

  ½ cup wine vinegar

  1 tablespoon soy sauce

  Toss veggies and sesame seeds together.

  In a small bowl, whisk together oils, sugar, cilantro, pepper, vinegar, and soy sauce. Pour dressing over slaw. Toss until well mixed.

  Refrigerate at least two 2 hours before serving. Toss at serving time.

  Chinese Cabbage

  Chinese cabbage, also known as bok choy, is very healthy! In fact, Chinese cabbage is higher in calcium than other cabbage. It looks different because it grows in white celery-like stalks with dark green leaves instead of a forming a head. It's yet another veggie to add to your ongoing list of ways to get your calcium requirements without lactose concerns.

  Black Bean Slaw

  And you thought coleslaw was just shredded cabbage! There are hundreds of different kinds of cabbage, and adding different ingredients and dressings gives you a wide variety of tasty options!

  Serves 8

  Calories: 80.71

  Fat: 1.11 grams

  Saturated Fat: 0.41 grams

  Carbohydrates: 13.95 grams

  Calcium: 64.16 mg

  Lactose: 0.0 grams

  2½ cups finely shredded cabbage

  1 15-ounce can black beans, rinsed and drained

  ½ cup shredded carrot

  ½ cup chopped purple onion

  ¼ cup chopped fresh cilantro

  ½ cup plain yogurt

  ½ cup salsa

  2 tablespoons mayonnaise

  2 teaspoons white wine vinegar

  2 teaspoons lime juice Fresh cilantro sprigs (optional)

  In a large bowl, combine cabbage, beans, carrot, onion, and chopped cilantro. Toss well.

  In a small bowl, combine yogurt, salsa, mayonnaise, vinegar, and lime juice. Stir well. Pour over cabbage mixture and gently toss.

  Tightly cover. Refrigerate at least 2 hours. Garnish with fresh cilantro sprigs, if desired.

  Veggie Slaw

  A dish with fresh red cabbage always makes a pretty addition to a table setting, and it's a double win when it tastes great too!

  In a large bowl, combine cabbage, carrot, yellow squash, zucchini, green pepper, and chopped onion.

  In a small bowl, combine pineapple juice, sugar, vinegar, water, bouillon, paprika, celery seeds, garlic powder, and red pepper. Stir well.

  Pour over vegetable mixture. Toss gently.

  Cover tightly and refrigerate at least 4 hours before serving. Toss gently at serving time.

  Red Cabbage Trivia

  Some people call red cabbage by a slightly different name — purple cabbage. Its color does change according to the environment it's in; it will even turn blue if served with non-acidic food. All colors aside, red cabbage happens to be much higher in vitamin C than other types of cabbage.

  Serves 4

  Calories: 65.61

  Fat: 0.29 grams

  Saturated Fat: 0.06 grams

  Carbohydrates: 15.19 grams

  Calcium: 35.99 mg

  Lactose: 0.0 grams

  1½ cups shredded red cabbage

  1 cup shredded carrot

  ¾ cup shredded yellow squash

  ¾ cup shredded zucchini

  ½ cup chopped green pepper

  ⅓ cup finely chopped onion

  ¼ cup unsweetened pineapple juice

  1½ tablespoons sugar

  3 tablespoons cider vinegar

  2 tablespoons water

  ½ teaspoon chicken-flavored bouillon granules

  ¼ teaspoon paprika

  ¼ teaspoon celery seeds

  ⅛ teaspoon garlic powder Dash of ground red pepper

  Tangy Horseradish Coleslaw

  No horsing around with this recipe! If you love horseradish, feel free to add more than what's called for in this recipe.

  The combinations of colors in the coleslaw are truly beautiful.

  Serves 8

  Calories: 84.70

  Fat: 2.64 grams

  Saturated Fat: 1.42 grams

  Carbohydrates: 13.42 grams

  Calcium: 92.47 mg

  Lactose: 0.01 grams

  4 cups coarsely shredded cabbage

  2 cups chopped tomato

  1½ cups frozen whole kernel corn, thawed

  1 cup coarsely shredded red cabbage

  1 cup chopped green pepper

  1 cup plain yogurt

  2 tablespoons Dijon mustard

  1 tablespoon plus

  1 teaspoon prepared horseradish ¼ teaspoon salt ¼ teaspoon hot sauce ¼ cup shredded Cheddar cheese (optional)

  In a large bowl, combine cabbage, chopped tomato, corn, red cabbage, and green pepper. Gently toss.

  In a small bowl, combine yogurt, mustard, horseradish, salt, and hot sauce, stirring well.

  Add to cabbage mixture, tossing gently until cabbage mixture is well coated. Cover tightly and refrigerate for at least 1 hour before serving.

  Just before serving, sprinkle Cheddar cheese over slaw, if desired.

  Picnic Coleslaw

  This coleslaw isn't made with mayonnaise so it keeps very well for about a week in the refrigerator and it also travels nicely for a picnic.

  Combine cabbage, carrot, onion, bell pepper, and chopped olives in a large bowl.

  Combine brown sugar, salt, celery seed, mustard, ground pepper, oil, and vinegar in a small saucepan. Bring to a boil over high heat. Reduce heat and simmer for 3 minutes.

  Pour warm dressing over cabbage mixture. Toss gently, coating evenly.

  Cover and refrigerate for at least 6 hours before serving. Toss the coleslaw a couple of times while it's chilling. Serve chilled.

  Mayonnaise Maze

  When a recipe calls for mayo, think about substituting yogurt. It's a healthy and comfy option for people with LI. In addition, you'll find that yogurt usually makes the dish you're preparing even creamier!

  Serves 8

  Calories: 100.58

  Fat: 3.14 grams

  Saturated Fat: 0.44 grams

  Carbohydrates: 17.50 grams

  Calcium: 59.01 mg

  Lactose: 0.0 grams

  8 cups shredded cabbage

  1 cup finely grated carrot

  1 cup chopped sweet onion

  1 cup chopped green pepper

  12 green olives, chopped

  ⅓ cup firmly packed brown sugar ½ teaspoon salt

  1 teaspoon celery seed

  1 teaspoon Dijon mustard

  ⅛ teaspoon coarsely ground black pepper

  4 teaspoons olive oil ⅔ cup balsamic vinegar

  Carrot and Cabbage Slaw

 
If you have toddlers or young children in your family, you might want to serve the toasted almonds on the side for the adults at the table as they could be a choking hazard for little ones. But watch those little fingers pick out the raisins first!

  Serves 6

  Calories: 92.61

  Fat: 2.66 grams

  Saturated Fat: 0.36 grams

  Carbohydrates: 16.33 grams

  Calcium: 69.13 mg

  Lactose: 0.0 grams

  2 cups shredded cabbage

  1 cup shredded carrots

  ½ cup raisins

  ¼ cup toasted slivered almonds

  ½ cup vanilla yogurt

  2 teaspoons lemon juice

  ⅛ teaspoon nutmeg

  Combine cabbage, carrots, raisins, and almonds in a large bowl.

  Combine yogurt, lemon juice, and nutmeg in a small bowl, stirring until mixed well.

  Gently toss and chill.

  Oriental Spinach Salad

  The mild flavor of Chinese cabbage combined with fresh spinach is enhanced by the ginger and soy sauce. If you have fresh ginger on hand, use it in place of the ground ginger. Its flavor is stronger and tastier.

  In a large salad bowl, combine spinach, cabbage, mushrooms, onions, and sesame seeds. Lightly toss.

  Combine vinegar, oil, soy sauce, and ginger in a jar with a lid; cover tightly and shake vigorously. Pour over salad.

  Gently toss and serve immediately.

  Serves 8

  Calories: 71.18

  Fat: 5.18 grams

  Saturated Fat: 0.71 grams

  Carbohydrates: 4.65 grams

  Calcium: 69.96 mg

  Lactose: 0.0 grams

  1 pound fresh spinach leaves, torn

  2 cups shredded Chinese cabbage

  ½ pound fresh mushrooms, sliced

  3 green onions, sliced

  2 tablespoons toasted sesame seeds

  2 tablespoons vinegar

  2 tablespoons vegetable oil

  1 tablespoon soy sauce

  ¼ teaspoon ground ginger

  Spinach Radicchio Salad

  Your taste buds will stand at attention for the radicchio in this salad. With its tender and firm texture, it has a slight bite when eaten alone; however, it adds flavor when mixed with other greens and veggies.

  In a salad bowl, combine radicchio, spinach, mushrooms, red pepper, and olives. Chill until serving time.

  Combine vinegar, lemon juice, olive oil, and pepper in a glass jar with lid. Make sure lid is secure and shake vigorously.

  Pour mixture evenly over salad and toss. Distribute evenly in individual chilled salad bowls.

  Garnish each salad with a sprinkling of one teaspoon Parmesan cheese before serving.

  Serves 4

  Calories: 100.58

  Fat: 7.04 grams

  Saturated Fat: 1.26 grams

  Carbohydrates: 7.39 grams

  Calcium: 96.98 mg

  Lactose: 0.0 grams

  ¼ pound radicchio, washed

  ½ pound fresh spinach, washed and torn

  ½ cup thinly sliced fresh mushrooms

  1 sweet red pepper, seeded and thinly sliced

  8 pitted ripe olives, sliced

  ¼ cup red wine vinegar

  2 tablespoons lemon juice

  1 tablespoon plus

  1½ teaspoons olive oil

  ¼ teaspoon freshly ground pepper

  1 tablespoon plus

  1 teaspoon grated Parmesan cheese

  Tofu Tossed Salad

  This salad is tossed with all kinds of tasty and healthy things. The tofu absorbs the flavors around it, and the alfalfa sprouts and jicama add crunch.

  Tear red leaf lettuce into small pieces.

  In a large bowl, combine lettuce, sprouts, jicama, pickle, cilantro, artichoke hearts, zucchini, green onions, mushrooms, and tomatoes.

  Drain tofu and cut into small squares. Add to salad.

  Pour your favorite Italian salad dressing over salad just before serving. Toss well.

  Jicama Trivia

  Jicama is sometimes referred to as the Mexican potato. It's key in stir-fry recipes in place of water chestnuts; it provides the same crunch! Peel jicama just before using it; like potatoes, it turns dark when exposed to the air. Jicama is an excellent source of vitamin C.

  Serves 6

  Calories: 183.94

  Fat: 8.98 grams

  Saturated Fat: 1.56 grams

  Carbohydrates: 19.90 grams

  Calcium: 202.91 mg

  Lactose: 0.0 grams

  1 bunch red leaf lettuce

  1 5-ounce container alfalfa sprouts

  1 small jicama, peeled and sliced into strips ½ dill pickle, chopped

  1 tablespoon fresh chopped cilantro

  1 6-ounce jar marinated artichoke hearts, drained

  2 zucchini, sliced

  2 green onions, minced

  ¼ pound fresh mushrooms, sliced

  2 ripe tomatoes, sliced

  1 14-ounce container firm tofu

  ½ cup Italian salad dressing

  Fresh Greens and Red Pepper Dressing

  Take a little extra time and go to a little extra trouble in roasting the red peppers — you won't be sorry! If you do it once, you'll do it for many other recipes.

  Preheat oven to 425°F. Cut pepper in half lengthwise. Remove seeds and membrane. Place pepper, skin side up, on a foil-lined baking sheet. Bake for about 20 minutes or until skin is browned.

  Cover with aluminum foil. Set aside and allow to cool. When pepper is cooled to room temperature, peel and discard skin.

  Blend roasted pepper, vinegar, water, olive oil, salt, and red pepper until smooth. Place roasted pepper mixture in a small bowl. Stir in basil. Cover tightly and refrigerate for at least 60 minutes.

  In a large bowl, combine lettuces, tomato, and cucumber. Toss gently.

  Top with red pepper mixture over salads and serve immediately.

  Serves 6

  Calories: 36.03

  Fat: 1.76 grams

  Saturated Fat: 0.25 grams

  Carbohydrates: 4.49 grams

  Calcium: 22.29 mg

  Lactose: 0.0 grams

  1 large sweet red pepper

  3 tablespoons white wine vinegar

  2 tablespoons water

  2 teaspoons olive oil ¼ teaspoon salt

  ⅛ teaspoon ground red pepper

  1 tablespoon minced fresh basil

  2 cups torn red leaf lettuce

  2 cups torn green leaf lettuce

  2 cups torn romaine lettuce

  1 cup chopped tomato

  1 cup chopped cucumber

  Tofu Garden Salad with Sesame Dressing

  This salad is packed with all kinds of wonderful garden veggies!If you're fortunate enough to shop farmers' markets you'll have super fresh ingredients for this gardener's delight of a salad!

  Serves 4

  Calories: 294.22

  Fat: 16.50 grams

  Saturated Fat: 1.77 grams

  Carbohydrates: 29.00 grams

  Calcium: 163.87 mg

  Lactose: 0.0 grams

  ¼ cup sugar

  ⅔ cup white wine vinegar

  1 tablespoon soy sauce

  1½ teaspoons sesame oil

  2 teaspoons salt Freshly ground pepper

  1 cucumber, very thinly sliced

  1 carrot, cut in thin strips

  2 small bell peppers, cut into strips

  1 large ripe tomato

  1 4-ounce package fresh mushrooms

  4 ounces bean sprouts

  4 ounces whole snow peas ½ 14-ounce cake firm tofu

  3 tablespoons oil

  Prepare dressing first by combining sugar, vinegar, soy sauce, sesame oil, salt, and pepper to taste. Blend well.

  Seed and cut the tomato into ½″ pieces; wash and slice the mushrooms; blanch the bean sprouts and drain well; trim the ends of the snow peas; cut tofu into ½″ cubes.

  In a heavy skillet, heat oil until hot. Saut�
� tofu pieces until they turn light brown at the edges (about 5 minutes). Drain well on paper towels.

  Add tofu to vegetables. Pour dressing over all and toss lightly to coat. Serve immediately.

  Papaya Salad

  This is a very refreshing salad — not to mention a very pretty presentation — served in a scooped out papaya!

  Halve the papaya and scoop out seeds. Leave about ¼″ of flesh in the shell of the papaya. Remove the rest of the flesh and dice into ½″ cubes.

  Combine the green pepper, celery, green onion, and crab meat with the papaya. Place in refrigerator while making dressing.

  In a small bowl, combine the yogurt, honey, orange zest, and cinnamon. Stir well to blend ingredients. Set aside.

  Fill the papaya shells and garnish with the orange sections and sliced kiwi. Top with honey dressing. Chill before serving.

  Papaya Trivia

  This yellow-orange fruit contains papain, which is an enzyme similar to pepsin, the digestive juice. The seeds of papayas are usually thrown away; however, they can be dried and used like peppercorns. Papaya is very high in vitamin C and beta carotene.