The Everything Lactose Free Cookbook

by Jan McCracken

  Combine all ingredients in a medium-sized bowl.

  Stir until well blended.

  Cover tightly and chill thoroughly. Serve chilled.

  Ah, Mint!

  Can you smell it? Just reading the word conjures up the aroma and fresh smell of mint! Although the taste of mint is somewhat warm, its aftertaste is cool and refreshing. Its flavor is used in breath fresheners and candies, but fresh mint has its own strong, unique flavor.

  Serves 8

  Calories: 20.89

  Fat: 1.02 grams

  Saturated Fat: 0.65 grams

  Carbohydrates: 2.00 grams

  Calcium: 42.99 mg

  Lactose: 0.0 grams

  1 cup plain yogurt

  ¼ cup chopped fresh mint

  2 tablespoons freshly squeezed lemon juice

  Almond Apricot Sauce

  Try this delicious sauce over a bowl of fresh fruit for a great summer dessert!

  Purée apricots with syrup in blender until smooth.

  In a medium saucepan, combine apricot purée, pineapple juice, sugar, and almond extract over medium-high heat, stirring constantly. Bring to a boil.

  Reduce heat. Continue stirring constantly until mixture begins to thicken. Add cornstarch and water.

  Remove from heat. Cool at room temperature.

  Serves 10

  Calories: 17.79

  Fat: 0.02 grams

  Saturated Fat: 0.0 grams

  Carbohydrates: 4.41 grams

  Calcium: 4.06 mg

  Lactose: 0.0 grams

  1 16-ounce can apricot halves, undrained

  ¼ cup unsweetened pineapple juice

  2 teaspoons sugar

  ¼ teaspoon almond extract

  1 tablespoon cornstarch

  2 tablespoons water

  Fruit Fondue Sauce

  Fondue is back! This light fondue sauce is just waiting for you to dip in with angel food cake squares and fresh fruit!

  In a small bowl, combine all ingredients.

  Whisk until smooth and well blended.

  Cover tightly. Chill until serving time.

  Fondue Trivia

  Fondue is a Swiss tradition and became extremely popular in the United States in the 1960s. The novelty of fondue has faded somewhat but has made a comeback in recent years. You can dip everything from fruit to meat in different fondue recipes.

  Serves 4

  Calories: 68.89

  Fat: 1.37 grams

  Saturated Fat: 0.88 grams

  Carbohydrates: 10.03 grams

  Calcium: 110.62 mg

  Lactose: 0.0 grams

  ½ cup yogurt cheese

  2 tablespoons light brown sugar

  ¾ teaspoon grated orange peel

  Banana Fondue Sauce

  Combining banana with yogurt cheese in this recipe gives a subtle taste of banana — a tasty complement to almost any fruit you want to dip in this fondue!

  Cut banana into pieces.

  Combine all ingredients in blender. Process until smooth.

  Cover and chill for at least one hour.

  Serve with fresh fruit chunks or angel food cake cubes.

  Serves 8

  Calories: 39.19

  Fat: 0.74 grams

  Saturated Fat: 0.46 grams

  Carbohydrates: 6.17 grams

  Calcium: 53.75 mg

  Lactose: 0.0 grams

  1 ripe banana

  ½ cup yogurt cheese

  1 tablespoon frozen orange juice concentrate, thawed

  ⅛ teaspoon cinnamon

  Nutty Raisin Sauce

  This recipe is almost addictive! Serve as a dipping sauce for fresh fruit or drizzle over the top of single servings of fresh fruit.

  In a small saucepan, combine 2 tablespoons of the apple juice and cornstarch. Stir well and make sure cornstarch lumps are dissolved.

  Add remaining ¼ cup apple juice, stirring constantly.

  Cook over medium heat until mixture is bubbly and begins to thicken.

  Remove from heat. Stir in vinegar, honey, and mustard.

  Split vanilla bean and scrape out the seeds. Stir seeds, raisins, and almonds into cooked mixture. Chill thoroughly.

  Serves 6

  Calories: 56.72

  Fat: 0.61 grams

  Saturated Fat: 0.06 grams

  Carbohydrates: 13.06 grams

  Calcium: 9.96 mg

  Lactose: 0.0 grams

  ¼ cup plus

  2 tablespoons unsweetened apple juice

  1½ teaspoons cornstarch

  3 tablespoons cider vinegar

  1 tablespoon plus

  1 teaspoon honey

  2 teaspoons Dijon mustard

  ½ vanilla bean, split lengthwise

  ⅓ cup golden raisins

  1 tablespoon chopped toasted almonds

  Dilled Mustard Sauce

  Want to wake up your freshly steamed veggies? This homemade dilled mustard sauce will do it!

  In a small bowl, combine yogurt, mustard, chives, Worcestershire sauce, lemon juice, and dill weed. Mix well.

  Cover tightly and chill.

  Transfer to a serving container, and garnish with dill sprig, if desired.

  Serve chilled mustard sauce over chicken, fish, or vegetables.

  Serves 8

  Calories: 20.42

  Fat: 1.04 grams

  Saturated Fat: 0.60 grams

  Carbohydrates: 1.81 grams

  Calcium: 38.14 mg

  Lactose: 0.0 grams

  1 8-ounce carton plain yogurt

  2 tablespoons Dijon mustard

  1 teaspoon chopped fresh chives

  1 teaspoon Worcestershire sauce

  1 teaspoon lemon juice

  ½ teaspoon dried whole dill weed

  Fresh dill sprig (optional)

  Tomato Fresca Sauce

  Try this incredibly fresh sauce over spaghetti squash.

  In a medium-sized bowl, combine tomatoes, garlic, salt, oregano, and basil. Mix well.

  Add oil, mixing thoroughly.

  Serve at room temperature. Store any extra sauce in the refrigerator for one day.

  Serves 8

  Calories: 12.98

  Fat: 0.52 grams

  Saturated Fat: 0.05 grams

  Carbohydrates: 2.01 grams

  Calcium: 5.86 mg

  Lactose: 0.0 grams

  2 cups diced fresh tomato

  2 cloves minced garlic

  ⅛ teaspoon salt

  ¼ teaspoon dried oregano

  1 tablespoon finely chopped fresh basil

  ¾ teaspoon canola oil

  Easy Chocolate Sauce

  Everyone's gotta have a little chocolate now and then in some form. Drizzle some chocolate sauce over a slice of pound cake and top with fresh strawberries.

  Mix sugar, cocoa powder, and cornstarch in a microwave-safe measuring cup until well blended. Gradually add ⅓ cup water, stirring until lumps are dissolved.

  Microwave on high for one minute and stir. Microwave for another minute, and stir again. Mixture will thicken.

  If not thickened after 2 minutes, continue to microwave at 15 second intervals.

  Stir in one teaspoon vanilla. This is best when served warm!

  Serves 4

  Calories: 85.20

  Fat: 0.56 grams

  Saturated Fat: 0.33 grams

  Carbohydrates: 21.60 grams

  Calcium: 5.41 mg

  Lactose: 0.0 grams

  ⅓ cup sugar

  3 tablespoons cocoa powder

  1½ tablespoons cornstarch

  ⅓ cup water

  1 teaspoon vanilla

  Mustard Cream Sauce

  This is a very versatile sauce that can be spooned over meats and fish before you cook or grill them. It makes a great topper for cooked entrées as well. If you're a tofu fan, stir-fry a little tofu and use this smooth and tangy sauce as a dipping sauce or a drizzle for a very low lactose delight!

  In a small saucepan, combine beer and minced
green onion. Place over high heat and bring to a boil. Boil for about 10 minutes. Liquid should be reduced to ¼ cup. Set aside.

  Place a second saucepan over low heat, and melt margarine.

  Whisking constantly, add flour and cook until it is smoothly combined and bubbling (about one minute).

  Gradually whisk in the chicken stock, tarragon, vinegar, mustard, mustard seeds, honey, and beer mixture. Simmer for three minutes, allowing flavors to fully blend.

  Serve hot if not using as a basting sauce before cooking the entrée.

  What's Shakin' with Sodium?

  Sodium makes its way into more foods than you may realize. It's in the baking soda used to leaven baked goods, preservatives used to keep food fresh, and mustard to enhance flavor. For the lowest salt content, choose foods with labels that clearly state “no added salt” or “unsalted.” Sodium-free and salt-free options are also good.

  Serves 10

  Calories: 50.27

  Fat: 2.67 grams

  Saturated Fat: 0.44 grams

  Carbohydrates: 4.60 grams

  Calcium: 8.27 mg

  Lactose: 0.0 grams

  ¾ cup beer

  2 tablespoons minced green onion

  2 tablespoons margarine

  2 tablespoons flour

  ⅔ cup chicken stock

  1 teaspoon dried tarragon

  1½ tablespoons white wine vinegar

  ¼ cup Dijon mustard

  2 teaspoons whole mustard seeds

  1 tablespoon honey

  Mushroom Sauce

  As smooth as velvet with a slightly sweet flavor, this sauce can be spooned over steak, chicken, or freshly steamed veggies.

  In a large saucepan, melt margarine over low heat. Whisking constantly, add flour and cook until it is smoothly combined and bubbling (about one minute).

  Gradually whisk in the soy milk, ½ cup at a time. Continue whisking constantly for about 5 minutes or until sauce begins to thicken. Don' allow sauce to boil.

  Blend in mushrooms. Cover and continue simmering, stirring occasionally. Allow to cook for 7 minutes or until the mixture is reduced by half.

  Remove saucepan from heat. Stir in sherry, salt, and pepper, blending until smooth. Serve hot.

  Serves 8

  Calories: 31.62

  Fat: 2.01 grams

  Saturated Fat: 0.32 grams

  Carbohydrates: 2.39 grams

  Calcium: 6.10 mg

  Lactose: 0.0 grams

  3 tablespoons margarine

  ¼ cup flour

  1 cup warm soy milk

  ¾ pound fresh button mushrooms, thinly sliced

  1 tablespoon cream sherry

  ¼ teaspoon salt

  ⅛ teaspoon ground white pepper

  Spicy Tofu Sauce

  Depending on your level of tolerance for spiciness, you may want to start out with half a Serrano chili.

  Place garlic and chili in blender and chop.

  Add olive oil and blend flavors.

  Rinse tofu and blot with paper towel. Break into pieces and add to spiced oil in blender.

  Add vinegar, basil, salt, and fresh ginger. Blend all ingredients well.

  If mixture is too thick, slowly add water until desired consistency is reached.

  Hot, Hot, Hot!

  Cooking with chiles can give your food incredible flavor, but you must be careful! Make sure to thoroughly wash your hands after seeding or cutting chiles; use rubber gloves if you're worried about your skin coming into contact with the oils from the chiles. Definitely avoid rubbing your eyes or nose before washing your hands — the oil can burn!

  Serves 5

  Calories: 87.53

  Fat: 7.61 grams

  Saturated Fat: 1.07 grams

  Carbohydrates: 1.56 grams

  Calcium: 174.83 mg

  Lactose: 0.0 grams

  2 cloves garlic

  1 small Serrano chili

  ⅛ cup olive oil

  ½ cup firm tofu

  ⅛ cup white wine vinegar

  1 tablespoon dried basil

  ½ teaspoon vegetable salt

  1 teaspoon freshly grated ginger

  ⅛ cup water

  Bordelaise Sauce

  A complementary sauce to Herbed Lamb Chops (page 192) and anything else you might decide to team it with!

  In a small saucepan, melt margarine over low heat.

  Gradually add flour, stirring constantly until smooth (about one min-ute). Slowly add water and wine. Stir constantly until sauce reaches a smooth consistency.

  Stir in onion, parsley, bay leaf, bouillon granules, thyme, and pepper. Cook over medium-high heat, stirring constantly, until thickened and bubbly.

  Remove bay leaf.

  Serve sauce warm over lamb chops or other entrée.

  Serves 4

  Calories: 37.36

  Fat: 2.86 grams

  Saturated Fat: 0.47 grams

  Carbohydrates: 1.71 grams

  Calcium: 2.27 mg

  Lactose: 0.0 grams

  1 tablespoon margarine

  1 tablespoon all-purpose flour

  ½ cup water

  1 tablespoon plus 1½ teaspoons dry red wine

  1½ teaspoons minced green onion

  1½ teaspoons minced fresh parsley

  1 bay leaf

  ½ teaspoon beef-flavored bouillon granules

  ⅛ teaspoon dried whole thyme

  Freshly ground black pepper to taste

  Mustard Sauce

  This mustard sauce is good with Salmon Cakes (page 196), but try it with other entrées and veggies too!

  In a small skillet or sauté pan, melt margarine over low heat.

  Add flour and cook for 1 minute, stirring constantly until smooth.

  Gradually add soy milk. Cook over medium heat, stirring constantly until thickened and bubbly.

  Remove from heat. Stir in dry mustard, lemon juice, and salt.

  Serves 4

  Calories: 46.76

  Fat: 3.44 grams

  Saturated Fat: 0.54 grams

  Carbohydrates: 2.71 grams

  Calcium: 12.96 mg

  Lactose: 0.0 grams

  2 tablespoons margarine

  1½ tablespoons all-purpose flour

  1 cup soy milk

  1 teaspoon dry mustard

  1 teaspoon lemon juice

  ¼ teaspoon salt

  Yogurt Dill Sauce

  Try this yogurt dill sauce with fish or veggies. This lactose-free and very creamy dill sauce is a welcome addition for variety in your LI lifestyle!

  In a small bowl stir together yogurt, fresh dill, Dijon mustard, fresh lemon juice, and Tabasco sauce.

  Mix ingredients together thoroughly. Enjoy with fish or veggies.

  Serves 4

  Calories: 20.11

  Fat: 1.05 grams

  Saturated Fat: 0.65 grams

  Carbohydrates: 1.63 grams

  Calcium: 38.62 mg

  Lactose: 0.0 grams

  1 cup plain yogurt

  1 tablespoon chopped fresh dill

  1 tablespoon Dijon mustard

  1 teaspoon fresh lemon juice

  ½ teaspoon Tabasco sauce

  13

  Beans and Lentils

  Five-Bean Salad

  Rice and Bean Salad

  Tex-Mex Black Bean Dip

  Layered Four-Bean Salad

  Old-Fashioned Pot 'O Beans Made New

  Cherry Tomatoes with Bean Stuffing

  Many-Bean Soup

  Turkey Black Bean Chili

  Black Bean Pancakes

  Garbanzos and Rice

  Mediterranean Eggplant and Garbanzos

  Bean and Potato Hash

  Edamame and Veggie Salad

  New Potatoes and Beans

  Tortillas and Black Beans

  No-Guilt Refried Beans

  Triple Bean Bake

  Lentil Stew

  Lentil Salad

  Lentils and Rice

  Five-Bean Salad
<
br />   Be sure to allow this salad to refrigerate for several hours and let the flavors mingle. This is one of those recipes that is always better the next day!

  Combine all the beans, green pepper, celery, and onion in a large bowl.

  Mix the sugar, vinegar, oil, salt, and garlic salt in a small bowl.

  Pour the dressing mixture over the vegetables and stir gently.

  Refrigerate for at least 6 hours. Stir several times while chilling so flavors mingle evenly.

  Bean and Lentil Trivia

  Beans and lentils have been found in 5,000-year-old settlements in the Eastern Mediterranean, in Egyptian pyramids, Hungarian caves, Britain, and Switzerland, and in even earlier civilizations such as those in Peru, the Middle East, and eastern India. Beans and lentils are thought to have originated from the wild lentils that still grow in India, Turkey, and other Middle Eastern countries.