Calories: 44.90
Fat: 2.06 grams
Saturated Fat: 1.29 grams
Carbohydrates: 4.62 grams
Calcium: 85.02 mg
Lactose: 0.0 grams
1½ cups plain yogurt
½ cup finely chopped parsley
⅓ cup chopped mandarin orange sections
Combine all ingredients in blender.
Process until mixture reaches a smooth consistency.
Chill for at least 2 hours before serving. Serve over fresh fruit.
Yogurt Dill Dressing
Use this refreshing dressing for a variety of purposes — dressing fresh salad greens, dipping fresh veggies, and serving with fish.
Combine all ingredients in blender. Process until smooth.
Cover tightly. Refrigerate for at least 60 minutes.
Serve over fresh salad greens.
Dill Trivia
Fresh dill is the best! The aroma is very fragrant, and the taste has a warm flavor with a bit of a bite. When you're preparing fresh dill, it's best if you snip it rather than chopping it. Dill is a bit fragile and likes to be handled with care!
Yields 1 cup
Calories: 18.30
Fat: 0.79 grams
Saturated Fat: 0.36 grams
Carbohydrates: 1.76 grams
Calcium: 24.76 mg
Lactose: 0.0 grams
½ cup plain yogurt
½ cup soy milk
1 tablespoon lemon juice
2 teaspoons grated onion
1 teaspoon fresh dill weed, snipped
½ teaspoon garlic salt
⅛ teaspoon dried whole oregano
⅛ teaspoon freshly ground pepper
Cucumber Yogurt Dressing
The colder this dressing, the better! It is a delightful lunch or dinner on a hot day when served over crispy cold greens on a chilled plate.
Combine cucumber, lemon juice, onion, and celery in blender. Purée to a slightly chunky consistency.
Transfer to a medium-sized bowl. Whisk in yogurt.
Cover and chill for at least 2 hours. Serve chilled.
Yields 1½ cups
Calories: 12.18
Fat: 0.46 grams
Saturated Fat: 0.29 grams
Carbohydrates: 1.55 grams
Calcium: 19.31 mg
Lactose: 0.0 grams
1 cup peeled and diced cucumber
2 tablespoons freshly squeezed lemon juice
¼ cup diced white onion
¼ cup diced celery
⅔ cup plain yogurt
Yogurt Honey Poppy Seed Dressing
This dressing makes a unique fruit dip or a delicious dressing for a salad.
Combine all ingredients in a small, deep bowl. Mix well.
Chill and serve dressing over fresh fruit.
Poppy Seed Trivia
These tiny little black seeds may surprise you. They are packed with an oil that's rich in two essential fatty acids — linoleic and linolenic — which are unsaturated fats. Just a tablespoon of these little black roly-poly seeds contain more than 10 percent of your daily value for calcium.
Yields 1½ cups
Calories: 34.68
Fat: 0.72 grams
Saturated Fat: 0.41 grams
Carbohydrates: 6.90 grams
Calcium: 26.81 mg
Lactose: 0.0 grams
1 8-ounce carton plain yogurt
¼ cup honey
1 tablespoon plus
1 teaspoon lemon juice
1 teaspoon poppy seeds
Mango Chili Lime Dressing
This dressing has something for every taste bud — a little sweet, a little sour, and a little spicy.
Combine all ingredients in blender. Process until smooth.
Transfer to a medium bowl. Cover tightly and chill thoroughly.
Serve with salad greens or try it over your favorite chicken salad served on a bed of greens.
Mango Munching
Mangoes are notoriously messy to eat. Slice the mango vertically on each side of the seed. Grab your sharpest paring knife and remove half the mango from the oversized seed. Now you can actually slice the fruit and peel it slice by slice.
Yields 1¼ cups
Calories: 24.35
Fat: 1.40 grams
Saturated Fat: 0.20 grams
Carbohydrates: 3.19 grams
Calcium: 2.49 mg
Lactose: 0.0 grams
1 cup peeled, diced ripe mango
3 tablespoons lime juice
2 tablespoons white wine vinegar
1 tablespoon olive oil
2 teaspoons grated fresh gingerroot
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon garlic powder
⅛ teaspoon salt
Honey Curry Dressing
If you're a curry lover, then up the amount of curry in this recipe! There's an abundant amount of flavor in this sweet-hot dressing.
Yields 1 cup
Calories: 29.56
Fat: 0.64 grams
Saturated Fat: 0.20 grams
Carbohydrates: 5.26 grams
Calcium: 4.23 mg
Lactose: 0.01 grams
½ cup water
2 tablespoons honey
2 teaspoons all-purpose flour
1 teaspoon curry powder
¼ teaspoon dry mustard
⅛ teaspoon salt
1 egg, beaten
2 tablespoons unsweetened orange juice
1 tablespoon vinegar
In a medium saucepan, combine water, honey, flour, curry powder, dry mustard, and salt.
Add egg and stir well. Add orange juice and vinegar until smooth.
Cook over low heat, stirring constantly until thickened.
Cover tightly and chill. Serve over fresh fruit or fresh greens.
Red Wine Vinegar Dressing
If you're looking for a great standard and simple vinegar dressing recipe, look no further. It's right here.
Whisk together mustard and water in a small, deep bowl.
Whisk in vinegar. Add remaining ingredients and mix thoroughly.
Serve over fresh salad greens or fresh veggies.
Dijon Vinaigrette Dressing
It's up to you how much or how little hot sauce you add to this recipe.
Yields ¾ cup
Calories: 7.37
Fat: 0.08 grams
Saturated Fat: 0.01 grams
Carbohydrates: 0.70 grams
Calcium: 4.83 mg
Lactose: 0.0 grams
1 tablespoon Dijon mustard
3 tablespoons water
½ cup red wine vinegar
1 large clove garlic, crushed
1½ tablespoons finely chopped white onion
¼ teaspoon freshly ground black pepper
⅛ teaspoon dried oregano
In a glass jar with a tight fitting lid, combine water, vinegar, oil, mustard, garlic, and hot sauce.
Cover tightly and shake vigorously.
Serve immediately over salad greens.
Recipe Variation
Experiment with different mustards for this recipe. Different regions of the world have their own distinct mustards, so be adventurous and go beyond Dijon. You can also mix and match the salads and vegetables you pair this vinaigrette with. Your own imagination is the limit.
Yields ¼ cup
Calories: 67.89
Fat: 6.91 grams
Saturated Fat: 0.94 grams
Carbohydrates: 0.89 grams
Calcium: 7.68 mg
Lactose: 0.0 grams
1 tablespoon water
2 tablespoons white wine vinegar
1 tablespoon olive oil
2 teaspoons Dijon mustard
1 clove garlic, crushed
2 drops of hot sauce (optional)
Papaya Dream Vinaigrette
Make sure the papaya you choose is not green but definitely ripe.
Otherwise
, your mouth might pucker instead of smile! The sweet taste of the vanilla soy milk blends well with the papaya flavor, giving you a refreshing creamy delight that's lactose free!
Peel papaya and scoop out seeds. Cut into quarters.
Combine papaya, soy milk, lime juice, mayonnaise, vinegar, and salt in a blender. Process on high for one minute.
Pour dressing into a container with a tight-fitting lid. Cover and refrigerate for at least 3 hours or overnight.
Before serving, whisk the dressing to blend.
Store-Bought Mayo Trivia
It's all about the oil and fillers used in the mayo that you buy at the grocery store! Be sure to check the labels of commercial mayonnaise and see what type of oil you're buying. The oils in store-bought mayonnaise range from olive oil to sunflower oil to safflower oil and some less desirable oils!
Yields 1½ cups
Calories: 27.81
Fat: 1.27 grams
Saturated Fat: 0.20 grams
Carbohydrates: 4.08 grams
Calcium: 10.25 mg
Lactose: 0.0 grams
1 ripe papaya
¼ cup vanilla soy milk
3 tablespoons freshly squeezed lime juice
2 tablespoons mayonnaise
2 tablespoons apple cider vinegar
¼ teaspoon salt
Raspberry Mango Vinaigrette
What a blend of flavors and a beautiful color to pour over fresh salad greens! This recipe is bound to bring rave reviews from guests that don't have a clue that you created this recipe to fit your LI lifestyle!
Yields 2½ cups
Calories: 86.22
Fat: 8.15 grams
Saturated Fat: 1.12 grams
Carbohydrates: 3.70 grams
Calcium: 2.34 mg
Lactose: 0.0 grams
¾ cup fresh, chopped mango
¾ cup fresh red raspberries
3 tablespoons white wine vinegar
2 tablespoons honey
¾ cup extra virgin olive oil Salt and pepper to taste
Peel and chop mango. Combine raspberries and mango together in a blender and process until smooth.
Add vinegar and honey. Continue blending into a smooth purée. Slowly add the oil in a thin stream with blender running.
Salt and pepper to taste.
Strain entire liquid through a fine strainer to remove any seeds or pulp. Store in the refrigerator and use within two days.
Raspberry Seeds
Even the seeds in raspberries are good for you! Those little rascals contain an insoluble fiber that helps prevent constipation. This delectable fruit itself is high in pectin, which helps control blood cholesterol levels.
10
Dips and Salsas
Hot Crab Dip
Spicy Tuna Dip
Festive Spinach Dip
Hummus Dip
Lemon Chive Dip
Strawberry Yogurt Dip
Banana Peanut Butter Dip
Tofu Guacamole Dip
Tomato Pesto
Basil Pesto
Black Bean Salsa
Tomatillo Salsa
Blueberry, Blackberry, and Orange Salsa
Cranberry and Pineapple Salsa
Beet and Raspberry Salsa
Hot Crab Dip
Hot crab dip is decadent for crab lovers! This dip can also be used as a spread on a slice of whole wheat bread with some trimmings for a hearty snack.
In a medium-sized bowl, combine the yogurt cheese, garlic, lemon juice, mustard, Worcestershire sauce, and cayenne pepper. Whisk until smooth. Fold in crab meat.
Transfer to a saucepan. Heat on medium-low and warm slowly. Do not allow mixture to boil.
Serve at once with crackers or small cubes of French bread on toothpicks.
Crabby Trivia
Fresh crab is an excellent source of selenium, an essential trace mineral that enhances the antioxidant effect of vitamin E. It's also a good source of magnesium, which is an essential mineral to the human body. Magnesium is responsible for making new cells, relaxing muscles, clotting blood, and activating B vitamins. The secretion and action of insulin also requires magnesium.
Serves 12
Calories: 89.01
Fat: 2.34 grams
Saturated Fat: 1.21 grams
Carbohydrates: 5.38 grams
Calcium: 161.57 mg
Lactose: 0.0 grams
1 cup yogurt cheese
1 small clove garlic, minced
1 tablespoon lemon juice
1 tablespoon Dijon mustard
2 teaspoons white wine Worcestershire sauce
Pinch cayenne pepper
6 ounces cooked crab meat, flaked
Spicy Tuna Dip
Get healthy corn chips. This dip is a great healthy snack so don' mess it up with chips that are full of preservatives and hidden sugars! It can be used as a spread for a quick snack.
Drain tuna. In a small bowl, mix tuna, chili sauce, and lemon juice.
Add Tabasco sauce. Chill thoroughly.
Serve with corn chips.
Serves 12
Calories: 138.95
Fat: 4.98 grams
Saturated Fat: 0.67 grams
Carbohydrates: 14.47 grams
Calcium: 34.22 mg
Lactose: 0.0 grams
1 12-ounce can tuna, packed in water
1 8-ounce bottle chili sauce
3 tablespoons lemon juice
Dash Tabasco sauce
1 7-ounce bag corn chips
Festive Spinach Dip
Even people who don' like spinach like spinach dip! Serve spinach dip with a platter of fresh vegetables or whole wheat crackers.
Finely chop spinach.
In a medium-sized bowl, combine all ingredients and mix well.
Cover tightly and chill several hours before serving.
Serves 12
Calories: 66.25
Fat: 5.89 grams
Saturated Fat: 1.32 grams
Carbohydrates: 2.37 grams
Calcium: 64.00 mg
Lactose: 0.0 grams
10 ounces frozen chopped spinach, thawed and drained
1 cup plain yogurt
⅓ cup margarine
¼ cup onion, chopped
2 tablespoons parsley flakes
½ teaspoon pepper
½ teaspoon rosemary leaves
Hummus Dip
There isn' a vegetable in the “veggie rainbow” that isn' good dipped in hummus! Carrots, cucumbers, and squash work particularly well, but be sure to include your favorites in this tasty and bold display of natural color and goodness! Best of all, the entire “veggie rainbow” is lactose free!
Combine all ingredients except assorted vegetables in blender. Purée until smooth.
Transfer to serving bowl and surround with a rainbow of vegetables.
Recipe Variation
You can easily make this into a salad dressing by adding ¼ cup of liquid. Water is usually the liquid of choice; however, you could also use ¼ cup of your favorite wine! Hummus is also good used as a spread on whole wheat bread with some sliced turkey and trimmings.
Serves 6
Calories: 142.21
Fat: 4.83 grams
Saturated Fat: 0.63 grams
Carbohydrates: 17.47 grams
Calcium: 63.50 mg
Lactose: 0.0 grams
12 ounces drained, cooked chickpeas
6 ounces soft tofu
¼ cup chopped onion
¼ cup chicken broth
2 tablespoons soy sauce
2 tablespoons dry white wine
1 tablespoon olive oil
1 garlic clove, minced
¼ teaspoon ground cumin
¼ teaspoon ground red pepper
3 cups assorted raw vegetables; carrot sticks, cucumber rounds, sliced yellow squash
Lemon Chive Dip
When you're preparing lemon zest, be sure to scrub the peel before zesting. Lemon trees are sometimes sprayed with f
ungicides and pesticides to prevent the growth of mold and to kill insects.
In a deep, small mixing bowl, combine yogurt, chives, lemon juice, lemon zest, salt, and freshly ground pepper.
Stir until well blended.
Chill well. Use as a dip for fresh veggies or as accompaniment to grilled fish or chicken.
Chive Chat
Chives are of the onion clan. They are the babies of the group, being the smallest and mildest member of the family. Fresh chives are a bit on the fragile side and will wilt quickly. Use chives to enhance salads, soups, yogurt, and tofu.
Serves 8
Calories: 19.50
Fat: 1.00 grams
Saturated Fat: 0.64 grams
Carbohydrates: 1.64 grams
The Everything Lactose Free Cookbook Page 13
