The Everything Lactose Free Cookbook

by Jan McCracken

  Serves 4

  Calories: 254.31

  Fat: 4.12 grams

  Saturated Fat: 1.51 grams

  Carbohydrates: 30.13 grams

  Calcium: 191.70 mg

  Lactose: 0.0 grams

  1 fresh papaya

  1 small fresh bell pepper, chopped

  2 stalks celery, diced

  2 green onions, thinly sliced

  1 pound fresh crab meat

  1 cup plain yogurt

  2 tablespoons honey

  2 teaspoons orange zest

  1 teaspoon cinnamon

  1 orange, peeled and sectioned

  1 kiwi fruit, peeled and sliced Salt to taste (optional)

  Cool-As-a-Cucumber Salad

  This is a great summer supper salad. It needs to chill in the refrigerator for at least 8 hours so the flavors can mingle.

  Serves 4

  Calories: 73.79

  Fat: 2.16 grams

  Saturated Fat: 1.34 grams

  Carbohydrates: 11.61 grams

  Calcium: 100.39 mg

  Lactose: 0.0 grams

  2 cucumbers, thinly sliced

  1½ tablespoons balsamic vinegar

  ½ teaspoon salt

  1 tablespoon sugar

  1 cup plain yogurt

  1 green onion, snipped ½ teaspoon celery seed ¼ teaspoon dry mustard

  Slice cucumbers and place in refrigerator.

  Combine remaining ingredients in blender. Mix well until smooth.

  Pour dressing over cucumbers.

  Cover and refrigerate for several hours or overnight.

  Marinated Avocado and Mushroom Salad

  Be sure to let this salad happily marinate in the fridge for about 3 hours before serving so the flavors can mingle.

  Cut avocados in half and remove seeds. Peel and slice.

  In a large bowl, combine avocado, mushrooms, and onion rings. Sprinkle lemon juice over avocado mixture to prevent avocado from turning dark.

  In a screw-top jar, combine oil, wine, vinegar, sugar, salt, and basil. Shake well and pour over vegetables.

  Cover salad tightly and chill for at least 3 hours, stirring occasionally.

  Drain avocado mixture. Serve on chilled salad plates on Bibb lettuce leaves.

  Serves 4

  Calories: 234.86

  Fat: 18.76 grams

  Saturated Fat: 3.23 grams

  Carbohydrates: 14.07 grams

  Calcium: 19.04 mg

  Lactose: 0.0 grams

  2 medium avocados

  1 cup sliced fresh mushrooms

  2 thin slices onion, separated in rings

  2 teaspoons lemon juice

  ¼ cup salad oil

  ¼ cup dry white wine

  2 tablespoons vinegar

  ½ teaspoon sugar

  ¼ teaspoon salt

  ¼ teaspoon dried basil, crumbled Bibb lettuce leaves for serving

  Zucchini Macaroni Salad

  A little twist on other recipes for macaroni salad, this one is made with yogurt instead of mayonnaise.

  Wash summer squash and dice but don't peel.

  Combine all ingredients except dill seed and leaf lettuce in a large bowl. Toss to mix well.

  Sprinkle with dill seed. Chill well.

  Arrange leaf lettuce on salad plates and spoon salad on top of lettuce. Serve immediately.

  Zukes!

  Zucchini has a mild and unobtrusive flavor and therefore is a complement to other ingredients in many recipes. It is low in calories and a good source of vitamins A and C and folate.

  Serves 6

  Calories: 169.80

  Fat: 2.19 grams

  Saturated Fat: 1.03 grams

  Carbohydrates: 31.52 grams

  Calcium: 85.29 mg

  Lactose: 0.0 grams

  2 cups small summer squash

  3 cups shell macaroni, cooked

  2 cups cabbage, shredded

  1 cup carrots, shredded ½ cup green pepper, chopped ½ cup red radishes, sliced

  3 tablespoons onion, minced

  1 cup plain yogurt

  2 tablespoons lemon juice

  1½ teaspoons sugar

  1½ teaspoons dry mustard

  1 teaspoon salt Dill seed Leaf lettuce

  New Potato Salad

  Off for a summer picnic? This is a great potato salad to tote along because it doesn't contain any mayonnaise. Try chilling it prior to taking it on a picnic and packing it in a cooler.

  Scrub potatoes. Cook in salted water for 20 minutes until potatoes are tender yet still firm. Drain and cool at room temperature. Cut into bite-sized pieces.

  In a large bowl combine potatoes, peppers, celery, onion, and herbs.

  Combine oil, vinegar, thyme, salt, and pepper in a jar with screw top. Shake until blended. Pour over potato mixture.

  Toss gently until all the vegetables are thoroughly coated. Serve at room temperature.

  Keep the Skins on Potatoes!

  When you peel potatoes, you peel away most of the nutrients! Rather than peeling them, keep the skins on. Scrub them really well with a vegetable brush. The flavor of the potatoes is even better with their jackets left on!

  Serves 10

  Calories: 210.87

  Fat: 5.69 grams

  Saturated Fat: 0.45 grams

  Carbohydrates: 37.73 grams

  Calcium: 18.22 mg

  Lactose: 0.0 grams

  4 pounds new potatoes

  ½ cup chopped red bell pepper

  ½ cup chopped green bell pepper

  ¼ cup chopped celery

  ¼ cup chopped red onion

  ¼ cup chopped chives

  2 tablespoons minced parsley

  ¼ cup oil

  2 tablespoons red wine vinegar

  1 teaspoon dried thyme Salt and pepper to taste

  Strawberry Spinach Salad

  The flavor of fresh dill and fresh strawberries mingled together is quite an adventure for your taste buds! This salad spells summer and is great served for a special summer luncheon or supper. You can serve it as a side salad or an entrée.

  Wash the spinach carefully. Remove stems and heavy veins. Tear into bite-sized pieces.

  Place spinach in a large bowl. Sprinkle with the toasted sesame seeds.

  Cut strawberries into halves or quarters. Add strawberries to the spinach.

  In a screw top jar, combine the remaining ingredients. Shake until well mixed. Chill.

  Shake dressing again and pour over spinach mixture. Toss gently. Garnish with a whole strawberry, if desired.

  Sweet Strawberries

  Did you know that more than seventy varieties of strawberries are grown in the United States? Even though strawberry seeds may get stuck in your teeth from time to time, those seeds provide you with insoluble fiber. Strawberries are a great source of pectin and soluble fibers that research shows may help lower cholesterol.

  Serves 6

  Calories: 118.50

  Fat: 9.54 grams

  Saturated Fat: 1.31 grams

  Carbohydrates: 8.16 grams

  Calcium: 38.50 mg

  Lactose: 0.0 grams

  6 cups fresh spinach

  1 teaspoon toasted sesame seeds

  2 cups fresh strawberries ¼ cup light olive oil

  2 tablespoons red wine vinegar

  1½ tablespoons sugar

  1½ teaspoons minced fresh dill

  ⅛ teaspoon onion powder

  ⅛ teaspoon garlic powder

  ⅛ teaspoon dry mustard

  ⅛ teaspoon salt (optional)

  Cauliflower Salad

  You can use store-bought Italian dressing in this recipe or make your own. If you do use store-bought, don't forget to read the label and look for hidden lactose.

  Serves 6

  Calories: 48.28

  Fat: 2.55 grams

  Saturated Fat: 0.57 grams

  Carbohydrates: 5.40 grams

  Calcium: 35.91 mg

  Lactose: 0.0 grams

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nbsp; 3½ cups cauliflower florets

  ¼ cup sweet red pepper

  ¼ cup celery

  1 tablespoon green onion

  ¼ cup plain yogurt

  3 tablespoons Italian salad dressing

  6 leaves red leaf lettuce Paprika for garnish (optional)

  Thinly slice cauliflower; chop red pepper, and dice the celery and green onion. Combine all in a medium bowl.

  Combine yogurt and salad dressing in a small bowl. Pour over cauliflower mixture. Toss to coat evenly.

  Cover tightly. Refrigerate until thoroughly chilled.

  Arrange lettuce leaves on individual salad plates. Spoon chilled vegetable mixture evenly over lettuce. Garnish with a dash of paprika, if desired.

  Wild Rice Cranberry Salad

  The vividness of this salad is second only to its incredible tastiness! Serve chilled or at room temperature.

  Serves 4

  Calories: 224.98

  Fat: 2.83 grams

  Saturated Fat: 0.46 grams

  Carbohydrates: 45.20 grams

  Calcium: 33.08 mg

  Lactose: 0.0 grams

  6 ounces wild rice, uncooked

  6 ounces fresh cranberries

  ¼ cup cranberry juice cocktail

  1 tablespoon sugar

  ½ cup carrots cut in strips

  1 cup minced green onions

  1 tablespoon apple cider vinegar

  2 teaspoons peanut oil Dash freshly ground pepper

  Prepare rice according to package directions. Set aside.

  Combine cranberries, juice, and sugar in a medium saucepan. Cook over medium heat. Stir occasionally until cranberries pop, about 5 minutes.

  Remove from heat and cool slightly.

  Transfer cranberry mixture to a large mixing bowl. Add remaining ingredients. Toss gently until combined well.

  Cover and refrigerate until serving time.

  9

  Easy Homemade Salad Dressings

  Tofu Mayonnaise

  Mustard and Tarragon Dressing

  Creamy Caesar Dressing

  Fresh Basil Dressing

  Creamy Avocado Dressing

  Orange Yogurt Dressing

  Yogurt Dill Dressing

  Cucumber Yogurt Dressing

  Yogurt Honey Poppy Seed Dressing

  Mango Chili Lime Dressing

  Honey Curry Dressing

  Red Wine Vinegar

  Dijon Vinaigrette Dressing

  Papaya Dream Vinaigrette

  Raspberry Mango Vinaigrette

  Tofu Mayonnaise

  This mayonnaise recipe gives you a very light alternative to store-bought mayo. A touch of Dijon adds a rich and enjoyable flavor twist.

  Yields 2 cups

  Calories: 36.84

  Fat: 2.88 grams

  Saturated Fat: 0.50 grams

  Carbohydrates: 1.12 grams

  Calcium: 37.48 mg

  Lactose: 0.0 grams

  15 ounces soft tofu

  6 tablespoons plain yogurt

  3 tablespoons vinegar

  2 teaspoons Dijon mustard

  1 garlic clove

  1 teaspoon sugar

  ½ teaspoon salt

  2 tablespoons olive oil

  Combine all ingredients except oil in a food processor and blend until smooth.

  Slowly drizzle oil through feed tube until mixture becomes creamy. Mixture will thicken when chilled.

  Refrigerate in covered container.

  Mustard and Tarragon Dressing

  Tarragon takes mustard into another realm! If you're into specialty vinegars, substitute the cider vinegar for the vinegar of your choice.

  This recipe can also be used as a marinade for grilled fish or meat.

  Combine all ingredients in blender and mix until smooth. Refrigerate until serving time.

  Tarragon Trivia

  Tarragon has a warm aroma with a peppery taste and a light touch of anise. It's easy for tarragon to overwhelm other flavors, yet with a light hand it will enhance other herbs and bring out the best in them. If you want to make homemade herb vinegars, try tarragon vinegar.

  Yields 1 quart

  Calories: 126.78

  Fat: 10.37 grams

  Saturated Fat: 1.41 grams

  Carbohydrates: 7.22 grams

  Calcium: 7.32 mg

  Lactose: 0.0 grams

  1 cup sugar

  1 cup cider vinegar

  2 teaspoons Worcestershire sauce

  1 cup dry sherry

  2 teaspoons salt

  1 cup Dijon mustard

  1½ cups olive oil

  2 teaspoons dry tarragon leaves, crushed

  Creamy Caesar Dressing

  Don't miss out on creamy dressings just because you're lactose intolerant.

  Make them fresh; they don't take much time and the taste is worth it!

  Mash garlic. Add salt and form a paste. Place paste in a medium bowl.

  Add remaining ingredients. Combine well, stirring with a wire whisk.

  Cover tightly and chill. Serve with salad greens.

  Caesar Dressing

  Classic Caesar dressings include anchovies and raw eggs. These ingredients make some people turn up their noses to a favorite recipe. By leaving the lactose out of Caesar dressing, you can enjoy a truly delicious dressing with no objectionable flavors or ingredients.

  Yields ¾ cup

  Calories: 32.83

  Fat: 2.29 grams

  Saturated Fat: 0.65 grams

  Carbohydrates: 2.42 grams

  Calcium: 31.62 mg

  Lactose: 0.0 grams

  ¼ teaspoon salt

  1 large clove garlic

  ½ cup yogurt

  2 tablespoons lemon juice

  2 tablespoons soy milk

  1 tablespoon Worcestershire sauce

  2 teaspoons olive oil

  1 teaspoon Dijon mustard

  ½ teaspoon freshly ground pepper

  Fresh Basil Dressing

  This dressing is sure to please basil lovers. A little tip on basil: If you want to retain its wonderful flavor and aroma, always tear it rather than cutting or chopping it.

  Soften gelatin in cold water; stir in ½ cup boiling water until gelatin dissolves. Set aside.

  Combine remaining ingredients in blender and process until smooth.

  Add gelatin mixture and process until well combined, about 1 minute.

  Cover and chill thoroughly. Stir well before serving.

  Yields 1 cup

  Calories: 14.60

  Fat: 0.36 grams

  Saturated Fat: 0.22 grams

  Carbohydrates: 0.34 grams

  Calcium: 16.24 mg

  Lactose: 0.0 grams

  ¾ teaspoon unflavored gelatin

  2 tablespoons cold water

  ½ cup boiling water

  ¼ cup red wine vinegar

  2 tablespoons grated Parmesan cheese

  2 tablespoons torn fresh basil

  1 tablespoon chopped fresh parsley

  1 tablespoon lemon juice

  1 clove garlic, crushed

  ⅛ teaspoon peppe

  Creamy Avocado Dressing

  Combining the freshly squeezed lemon juice with the avocado in this recipe serves two purposes. One is for the flavor; the other is to prevent the dressing from turning dark.

  Yields 1 cup Calories: 78.37

  Fat: 7.25 grams

  Saturated Fat: 1.06 grams

  Carbohydrates: 3.53 grams

  Calcium: 7.18 mg

  Lactose: 0.0 grams

  1 ripe avocado

  ⅓ cup soy milk

  2 tablespoons freshly squeezed lemon juice

  1 tablespoon extra virgin olive oil

  2 tablespoons mayonnaise

  ½ teaspoon fresh dill

  ¼ teaspoon salt

  ⅛ teaspoon ground white pepper

  Halve the avocado and remove the pit; peel the avocado.

  Combine the avocado, soy milk, lemon juice, olive oil, may
onnaise, dill, salt, and pepper in a blender. Blend until smooth, scraping the sides with a rubber spatula.

  Pour dressing into a jar with a tight-fitting lid. Cover and refrigerate for at least 4 hours or overnight.

  Before serving, shake to blend. This dressing will keep for 5 days in the refrigerator, tightly covered.

  Recipe Variation

  Instead of store-bought mayonnaise, you may want to substitute your newly found Tofu Mayonnaise (page 114). Loosen up in the kitchen and be flexible — try substituting new LI-friendly ingredients. You'll find you'll enjoy your cooking a lot more, and you'll more than likely eat healthier.

  Orange Yogurt Dressing

  This tangy dressing is quick and tasty. It's a great dressing to keep in the fridge for summer fruit snacks. You can pour it over fresh fruit or dip it!

  Serves 2 cups