The Everything Lactose Free Cookbook

by Jan McCracken

  Calcium: 38.22 mg

  Lactose: 0.0 grams

  1 cup plain yogurt

  3 tablespoons chopped fresh chives

  1 tablespoon fresh lemon juice

  ½ teaspoon finely grated lemon zest

  ¼ teaspoon salt

  ¼ teaspoon freshly ground pepper

  Strawberry Yogurt Dip

  This is a cooling and delightful dessert in the summer. If you're in a hurry to serve, pop the dip in the freezer for about 10 minutes!

  In a medium-sized mixing bowl, combine yogurt, lemon peel, lemon juice, and powdered sugar. Beat until blended well and light and fluffy.

  Chill well.

  Place in small serving bowls and surround with large, fresh strawberries.

  Serves 6

  Calories: 76.58

  Fat: 1.51 grams

  Saturated Fat: 0.87 grams

  Carbohydrates: 14.85 grams

  Calcium: 59.07 mg

  Lactose: 0.0 grams

  1 cup vanilla yogurt

  1 teaspoon finely grated lemon peel

  1 teaspoon lemon juice

  ½ cup powdered sugar

  2 cups fresh strawberries with stems

  Banana Peanut Butter Dip

  What's better than peanut butter and bananas? Elvis had a peanut butter and banana sandwich almost every day when he was growing up! This creamy dip is bound to become a favorite for serving guests and for everyday snacking!

  Drain tofu. Rinse and slice.

  Place tofu between layers of paper towels to soak up excess water.

  In a small bowl, mash tofu with a fork. Add remaining ingredients, mixing well.

  Chill. Sprinkle with cinnamon before serving.

  Peanutty Prattle!

  Peanut butter made its public debut alongside ice cream cones, hot dogs, and hamburgers at the 1904 World's Fair in St. Louis. The original patent was held by Dr. John Harvey Kellogg — the same Kellogg whose name adorns cereal boxes in today's supermarkets.

  Serves 3

  Calories: 108.57

  Fat: 5.25 grams

  Saturated Fat: 0.93 grams

  Carbohydrates: 11.62 grams

  Calcium: 197.21 mg

  Lactose: 0.0 grams

  3 ounces firm tofu

  1 tablespoon peanut butter

  ½ medium, ripe banana, mashed

  1 teaspoon lemon juice

  1 teaspoon honey

  1 teaspoon vanilla extract

  2 teaspoons sugar

  Ground cinnamon to taste

  Tofu Guacamole Dip

  If you like hot, then add hot salsa to this dip. If your mouth says no, then skip the pepper sauce and add a mild salsa for a smooth and mild guacamole dip.

  Drain and rinse tofu. Pat dry with paper towels. Place tofu in blender and blend until smooth.

  Halve avocados; pit and peel. Mash avocados with a fork in a small bowl.

  Add tofu and other ingredients to mashed avocados. Mix well.

  Press a piece of plastic wrap on the surface of the dip to prevent darkening. Chill.

  Serve as a dip for fresh vegetables, chips, or as a topping for taco salad.

  Serves 8

  Calories: 95.03

  Fat: 8.03 grams

  Saturated Fat: 1.21 grams

  Carbohydrates: 5.48 grams

  Calcium: 40.36 mg

  Lactose: 0.0 grams

  ½ cup firm tofu

  2 ripe avocados

  ½ small onion, minced

  1 clove garlic, minced

  1 tablespoon lemon juice

  1 teaspoon Worcestershire sauce

  3 drops hot pepper sauce (optional)

  1 teaspoon salt

  ½ teaspoon salsa

  Tomato Pesto

  Serve this fresh tomato pesto over pasta or fresh vegetables.

  Coarsely chop tomatoes. Seed and coarsely chop red pepper.

  Combine tomato, red pepper, parsley, garlic, and basil in blender. Process until finely puréed.

  Add flour, salt, and pepper to mixture. Process in blender until thoroughly combined.

  Transfer mixture to a heavy saucepan. Bring to a boil over medium-high heat. Reduce heat and simmer for 15 minutes.

  Add Parmesan cheese if desired and stir well.

  Storing Pesto

  Most pesto freezes very well. Instead of freezing the whole batch of pesto, freeze it in portion-sized amounts in individual containers with tight-fitting lids. Skip the cheese when freezing; add it right before serving.

  Serves 8

  Calories: 16.81

  Fat: 0.26 grams

  Saturated Fat: 0.11 grams

  Carbohydrates: 3.23 grams

  Calcium: 10.34 mg

  Lactose: 0.0 grams

  2 medium tomatoes

  1 sweet red pepper

  2 tablespoons minced fresh parsley

  2 cloves garlic

  ¼ cup chopped fresh basil leaves

  1 tablespoon plus 1½ teaspoons all-purpose flour

  ¼ teaspoon salt

  ⅛ teaspoon pepper

  2 teaspoons grated fresh Parmesan cheese (optional)

  Basil Pesto

  This pesto is best when it is used fresh. Don' plan to store it in the refrigerator for more than three days!

  Wash basil leaves and blot dry using paper towels. Remove any long stems and discard.

  Add the Parmesan, garlic, and pine nuts to a food processor or blender and process until the mixture is coarsely ground.

  Add basil and process until entire mixture is coarsely ground. While blender is running, slowly add the oil in a thin stream.

  When entire mixture is evenly blended to a coarse, chopped consistency, add salt and pepper to taste.

  Store in the refrigerator or freeze in small amounts.

  Serves 16

  Calories: 111.08

  Fat: 11.04 grams

  Saturated Fat: 2.01 grams

  Carbohydrates: 1.14 grams

  Calcium: 72.57 mg

  Lactose: 0.0 grams

  2 cups fresh basil leaves

  1 cup shredded Parmesan cheese

  3 cloves garlic, peeled

  ½ cup pine nuts

  ½ cup extra virgin olive oil

  Salt and pepper to taste

  Black Bean Salsa

  This black bean salsa is tasty rolled in a tortilla with some fresh greens and some grilled chicken.

  Drain black beans and rinse under cold water. Coarsely chop the onion.

  In a small bowl, mix black beans and onion.

  Add remaining ingredients and thoroughly mix.

  Let stand at least 60 minutes before serving to allow the flavors to mingle.

  Serve at room temperature or chilled. If refrigerating, be sure to cover tightly.

  Serves 10

  Calories: 23.65

  Fat: 0.08 grams

  Saturated Fat: 0.02 grams

  Carbohydrates: 4.40 grams

  Calcium: 9.97 mg

  Lactose: 0.0 grams

  1 cup canned black beans

  2 tablespoons white onion

  2 cloves minced garlic

  ⅛ teaspoon dried oregano

  ¼ teaspoon ground cumin

  2 teaspoons chopped fresh cilantro

  ¾ teaspoon freshly squeezed lime juice

  Tomatillo Salsa

  The fresh, tart, crisp flavor and green color of this salsa will blow you away! You will find yourself dipping it like guacamole.

  In a large glass bowl, combine diced tomatillos, sweet red pepper, sweet yellow pepper, and onion. Mix well.

  Fold in vinegar, sugar, orange juice, lime juice, and lemon juice. Stir well to combine. Add cilantro, cumin, and ground red pepper, stirring well to combine.

  Cover and refrigerate at least 2 hours.

  Serve salsa with unsalted tortilla chips. This salsa also brings out the best in cooked chicken, pork, and beef and makes for a beautiful presentation for a meal.

  I Say Tomato, You Say Tomatillo!
/>   If you're not familiar with tomatillos, they are sometimes called the Mexican tomato or husk tomato. The fruit of the tomatillo is firm and bright green in color. Tomatillos have a papery outer skin. The flavor is tart and not like the commonly known red tomato.

  Serves 12

  Calories: 13.26

  Fat: 0.14 grams

  Saturated Fat: 0.02 grams

  Carbohydrates: 2.99 grams

  Calcium: 2.88 mg

  Lactose: 0.0 grams

  1 cup diced tomatillos

  ¼ cup diced sweet red pepper

  ¼ cup diced sweet yellow pepper

  ¼ cup diced onion

  2 tablespoons white wine vinegar

  1 tablespoon sugar

  1 tablespoon unsweetened orange juice

  1 tablespoon lime juice

  1 tablespoon lemon juice

  2 teaspoons chopped fresh cilantro

  ½ teaspoon ground cumin

  ¼ teaspoon ground red pepper

  Blueberry, Blackberry, and Orange Salsa

  The fruity aroma of this salsa will have your mouth watering. Serve it with your favorite grilled meat, chicken, or fish.

  In a large mixing bowl, combine all ingredients. Mix well to combine.

  Refrigerate and chill well before serving.

  Fruit Salsas

  There are many ways to get enough servings of fresh fruits, and fruit salsas are a great option! The antioxidants in the fresh blueberries and blackberries are healthy, and this recipe presents them in a unique way — a salsa!

  Serves 8

  Calories: 11.56

  Fat: 0.09 grams

  Saturated Fat: 0.01 grams

  Carbohydrates: 2.75 grams

  Calcium: 3.99 mg

  Lactose: 0.0 grams

  ½ cup fresh blueberries, finely chopped

  ½ cup blackberries, finely chopped

  ½ jalapeño, cored, seeded, and finely chopped (optional)

  1 tablespoon red onion, finely chopped

  1 tablespoon chives, finely chopped

  1 tablespoon cilantro, finely chopped

  1 tablespoon fresh parsley, finely chopped

  1 teaspoon orange zest, finely grated

  1 teaspoon lemon zest, finely grated

  2 tablespoons freshly squeezed orange juice

  Salt and freshly ground black pepper to taste

  Cranberry and Pineapple Salsa

  This is a beautiful — not to mention palate-pleasing — addition to freshly baked turkey breast. It also makes a great spread for a fantastic sandwich made with leftover turkey.

  Combine pineapple, cranberries, green onions, dates, honey, lemon juice, fresh ginger, and ground red pepper in a small bowl. Stir well.

  Cover and chill salsa for at least 60 minutes before serving.

  Serves 6

  Calories: 46.86

  Fat: 0.07 grams

  Saturated Fat: 0.0 grams

  Carbohydrates: 12.48 grams

  Calcium: 8.85 mg

  Lactose: 0.0 grams

  ¾ cup finely chopped fresh pineapple

  ½ cup finely chopped fresh cranberries

  ¼ cup thinly sliced green onions

  ¼ cup finely chopped dried dates

  1 tablespoon honey

  1 teaspoon lemon juice

  1 teaspoon grated fresh ginger

  ¼ teaspoon ground red pepper

  Beet and Raspberry Salsa

  Beautiful is the word for this bright red salsa! This blend uniquely brings together the sweet and sour flavors of fresh beets and raspberries.

  Trim off the ends of the beet; coarsely chop the raspberries.

  Place the beet in the microwave. Cook on high for about 4 minutes or until fork tender. Cool. Grate beet finely when cool.

  Combine the grated beet, the raspberries, onion, sugar, vinegar, and orange juice in a medium-sized bowl.

  Season to taste with salt and freshly ground pepper. Refrigerate until chilled through.

  Serves 10

  Calories: 20.04

  Fat: 0.11 grams

  Saturated Fat: 0.01 grams

  Carbohydrates: 4.64 grams

  Calcium: 7.35 mg

  Lactose: 0.0 grams

  1 medium red beet

  ½ pint fresh raspberries

  1 tablespoon finely chopped red onion

  1 tablespoon light brown sugar

  1 tablespoon raspberry vinegar

  1 tablespoon freshly squeezed orange juice

  Salt and pepper to taste

  11

  Spreads

  Basic Yogurt Cheese Recipe

  Garlic Cheese Spread

  Onion Spinach Spread

  English Sage Derby Cheese

  Herb Cheese

  Tropical Cream Cheese

  Sweet Yogurt Cheese Spread

  Apple Honey Spread

  Blueberry Fruit Spread

  Strawberry Orange Spread

  Banana Spread

  Pineapple Peanut Butter Spread

  Stove-Top Apple Butter

  Plum Pineapple Butter

  Fruit Medley Butter

  Basic Yogurt Cheese Recipe

  Yogurt cheese is sometimes fondly referred to as “ yogo-cheese.” Choose yogurt that isn' made with gelatin. The gelatin acts as a binder and will not allow the whey to separate.

  Line a strainer with a coffee filter, using it as a sieve. (If you don' have a paper coffee filter, you can line a colander with paper towels.)

  Spoon yogurt into coffee filter. Place strainer over a bowl so yogurt can drain. Make sure there is at least an inch between the bottom of the strainer and the bottom of the bowl.

  Cover with plastic wrap. Refrigerate for 24 hours. Discard liquid.

  Carefully remove homemade yogurt cheese from paper. Please note that the longer the yogurt drains, the thicker it becomes.

  Yields 8 servings

  Calories: 343.00

  Fat: 10.95 grams

  Saturated Fat: 7.01 grams

  Carbohydrates: 26.55 grams

  Calcium: 838.08 mg

  Lactose: 0.0 grams

  3 cups plain yogurt (made without gelatin)

  Garlic Cheese Spread

  You'll find all kinds of uses for spreading this tasty recipe around! In addition to spreading it on crackers and bagels, you can use it to fill celery sticks for a great snack that more than fits with your LI lifestyle.

  Heat olive oil in a heavy skillet over medium-high heat. Sauté garlic, herbs, and pepper until the garlic is lightly browned. Pour off any excess oil.

  Combine all ingredients in a medium-sized bowl. Whisk together until well blended.

  Chill until ready to serve.

  Yields 24 servings

  Calories: 64.03

  Fat: 3.10 grams

  Saturated Fat: 1.39 grams

  Carbohydrates: 3.90 grams

  Calcium: 130.58 mg

  Lactose: 0.0 grams

  6 large cloves garlic, minced

  ½ teaspoon dried Italian herbs

  ¼ teaspoon freshly ground black pepper

  1 tablespoon olive oil

  1½ cups yogurt cheese

  ¼ cup grated Parmesan cheese

  1 tablespoon snipped chives

  Onion Spinach Spread

  This spinach spread can double as a dip! If you're serving it at a party or a barbecue, you can place both unsalted tortilla chips and wheat crackers with it and let your guests decide.

  Heat margarine in a small skillet. Sauté onion until softened.

  Cook spinach according to package directions and squeeze out excess liquid. Chop finely.

  Combine yogurt cheese, garlic, lemon juice, salt, and pepper in a blender. Process until well blended and smooth.

  Transfer to a bowl. Fold in the onion and spinach.

  Cover and chill until ready to serve.

  Yields 12 servings

  Calories: 44.86

  Fat: 2.55 grams

  Saturated Fat: 0.67 grams

  C
arbohydrates: 3.68 grams

  Calcium: 75.69 mg

  Lactose: 0.0 grams

  1 medium onion, minced

  2 tablespoons light margarine

  1 10-ounce package frozen chopped spinach

  ½ cup yogurt cheese

  1 clove garlic, minced

  1 tablespoon lemon juice

  ⅛ teaspoon salt

  Freshly ground black pepper to taste

  English Sage Derby Cheese

  This spread makes a great appetizer or snack when served with your favorite crackers. It tastes like it should be expensive!

  Combine all ingredients in a medium-sized bowl.

  Whisk together until well blended.

  Cover tightly. Chill until ready to serve.