Beat egg whites and cream of tartar in a medium mixing bowl with an electric mixer on high speed until soft peaks form. Gently fold beaten whites into cornmeal mixture until just combined. Be careful not to over mix or the soufflé won' rise. Pour mixture into prepared soufflé dish. Bake about 40 minutes. Soufflé will puff up and turn a beautiful golden brown. Serve immediately.
Nutty Spinach
Spinach never tasted so good — a touch of Italian gastronomy with some Italian ham combined with crunchy pine nuts and almonds.
The flavors are bound together with the olive oil and garlic.
Heat olive oil in a medium saucepan over medium heat. Add garlic.
Cook 2 minutes, stirring constantly. Remove garlic and discard.
Add pine nuts and almonds, cooking until lightly browned, about 3 minutes.
Stir in spinach, prosciutto, salt, and pepper. Toss to combine well. Continue cooking until just heated through.
Serve immediately.
Dark Green Nutritional Magic!
Thank the plant pigment carotenoids for the dark green color of spinach. In this magical group are beta carotene, vitamin A, and lutein. Spinach also contains antioxidants and bioflavonoids. All that can help prevent cancer.
Serves 4
Calories: 260.19
Fat: 23.93 grams
Saturated Fat: 2.89 grams
Carbohydrates: 6.81 grams
Calcium: 132.64 mg
Lactose: 0.0 grams
¼ cup olive oil
1 clove garlic, cut in half
¼ cup pine nuts
¼ cup blanched slivered almonds
1 pound fresh spinach, cooked, drained, and chopped
¼ cup chopped prosciutto
Salt and pepper to taste
Lemony Steamed Spinach
This lemony spinach is a perfect side dish for any meal or can actually be a meal in itself! If you're a garlic lover, add some fresh garlic to the saucepan.
Serves 4
Calories: 257.28
Fat: 23.63 grams
Saturated Fat: 4.10 grams
Carbohydrates: 9.16 grams
Calcium: 233.94 mg
Lactose: 0.0 grams
2 pounds fresh spinach leaves
½ cup margarine, melted
2 teaspoons grated lemon zest
2 tablespoons fresh lemon juice
Salt to taste
White pepper to taste
Wash spinach in cool water; shake off excess water. Remove any thick stems. Tear spinach leaves into bite-sized pieces.
Place in a large microwave-safe casserole dish. Cover casserole with thick plastic wrap. Cook on high for 2 minutes.
Stir and cook another short 2 minutes on high. Drain well. Squeeze out liquid.
In a small glass bowl, combine margarine, lemon zest, lemon juice, salt, and white pepper. Heat in microwave until warm.
Pour over spinach and toss to combine flavors.
Spinach with Jicama
The ginger and garlic bring out the contrasts between the vegetables in this dish.
Serves 4
Calories: 42.52
Fat: 2.51 grams
Saturated Fat: 0.35 grams
Carbohydrates: 4.19 grams
Calcium: 64.10 mg
Lactose: 0.0 grams
8 cups fresh spinach leaves
2 teaspoons olive oil
1½ teaspoons grated fresh ginger
2 cloves minced garlic
½ teaspoon soy sauce
½ cup sliced jicama
¼ teaspoon freshly ground black pepper
Wash fresh spinach thoroughly and drain well. Set aside.
In a large heavy skillet or wok, heat olive oil over medium heat. Add ginger and garlic. Sauté for a short minute.
Add soy sauce and jicama. Stir-fry for 2 minutes.
Add spinach to skillet. Stir-fry until spinach is just wilted, a quick 2 minutes.
Sprinkle with freshly ground black pepper.
Grilled Bok Choy
Bok choy has a delicate flavor all its own.
In a small saucepan over medium heat, simmer oil, thyme, and garlic just until garlic begins to turn light brown. Remove from heat. Set aside and let cool for 5 minutes.
Strain the oil mixture. Using a basting or pastry brush, baste whole bok choy with the oil mixture.
Heat wok. Place bok choy in hot wok. Using tongs, turn bok choy until cooked on all sides. It will appear wilted.
Remove stem end of bok choy and slice in half lengthwise. Sprinkle with fresh lemon juice just before serving.
Bok Choy Bits
Bok choy is a variety of Chinese cabbage. Instead of forming a head as it grows, it's a group of white stems bunched together with thick, dark green leaves. It's often used in stir-fry dishes but can also be eaten raw.
Serves 2
Calories: 74.45
Fat: 6.93 grams
Saturated Fat: 0.93 grams
Carbohydrates: 2.93 grams
Calcium: 31.74 mg
Lactose: 0.0 grams
1 tablespoon olive oil
2 sprigs fresh thyme
1 clove garlic, halved
1 8-ounce bunch bok choy, rinsed and patted dry
1 teaspoon lemon juice
Oriental-Style Broccoli
Options abound. If you'd prefer the broccoli minus the flank steak, just skip it!
Serves 4
Calories: 304.29
Fat: 21.71 grams
Saturated Fat: 4.08 grams
Carbohydrates: 13.33 grams
Calcium: 84.89 mg
Lactose: 0.0 grams
½ pound flank steak
1½ pounds broccoli
2 teaspoons sherry
⅛ teaspoon pepper
2 teaspoons soy sauce
½ teaspoon salt
½ teaspoon sugar
¾ cup water
¼ cup oil
2 teaspoons cornstarch
Place steak in freezer for a few minutes before preparing this recipe to make slicing it easier. Cut almost-frozen meat across grain into thin slices. Set aside. In a small bowl, combine sherry, pepper, soy sauce, salt, sugar, and ½ cup water.
Heat 2 tablespoons oil in a large, heavy skillet or wok. Add broccoli. Cover skillet and shake. Cook for 2 minutes or until broccoli is crisp-tender. Place broccoli on hot platter.
Place remaining 2 tablespoons oil in hot skillet. Add sliced meat. Brown quickly on both sides. Pour in soy sauce mixture. Cover and cook 2 minutes.
Dissolve cornstarch in remaining ¼ cup water, making sure mixture is smooth. Gradually add to skillet mixture, stirring constantly. Mixture will begin to thicken.
Add broccoli back to skillet, stirring to combine all ingredients well. Make sure it is heated through. Serve immediately.
Broccoli with Almonds
Versatile broccoli can team up with so many ingredients for delicious outcomes. Make sure to check those labels on the mustard that you choose for hidden lactose!
Preheat oven to 375°F. Cut stems from broccoli florets.
Steam florets until crisp-tender. Immediately pour broccoli into a medium bowl. Toss gently with the wine. Allow to rest for 15 minutes.
Meanwhile, blend 1 tablespoon oil and Dijon mustard in a small bowl. Drain liquid from the broccoli. Toss gently with mustard and oil mixture, coating well.
Place broccoli mixture into ovenproof baking dish. Toss almonds with 1 teaspoon remaining oil in a small bowl. Sprinkle on top of broccoli.
Bake at 375°F until thoroughly heated, about 15 minutes. Almonds will be a toasty light brown color.
Bro-calcium!
Broccoli matches milk in calcium. Calcium is essential to keep your body running. It assists muscle coordination and nervous system communication, among other vital functions. If your body doesn' get enough calcium from the food you eat, it starts to steal it from your bones.
Serves 6
Calories: 98.40
Fat: 5.16 g
rams
Saturated Fat: 0.59 grams
Carbohydrates: 8.10 grams
Calcium: 59.79 mg
Lactose: 0.0 grams
1 head fresh broccoli
½ cup dry white wine
1 tablespoon plus
1 teaspoon olive oil
1 tablespoon Dijon mustard
1½ ounces slivered almonds
Summer Veggie Rainbow Sauté
The bright veggie colors in this dish make it truly inviting as well as colorfully presentable.
Serves 4
Calories: 43.03
Fat: 1.41 grams
Saturated Fat: 0.22 grams
Carbohydrates: 7.34 grams
Calcium: 22.85 mg
Lactose: 0.0 grams
1 teaspoon olive oil
½ yellow onion, sliced
½ green pepper, sliced
1 yellow squash, thickly sliced
1 zucchini, thickly sliced
1 chopped tomato
½ teaspoon dried oregano
1 teaspoon basil
Freshly ground pepper to taste
Heat olive oil in a large, heavy skillet over low heat.
Add onion and sauté until soft.
Add green pepper. Cook until pepper wilts.
Add yellow squash, zucchini, and tomato. Cover and cook for 10 minutes.
Stir in oregano, basil, and pepper.
Honey Harvard Beets
Beets are quite tasty but are too often overlooked. This recipe is simple to prepare and the taste is simply delicious! Freeze the beets to enjoy later.
Yields about 5 cups
Calories: 72.64
Fat: 0.12 grams
Saturated Fat: 0.02 grams
Carbohydrates: 17.95 grams
Calcium: 67.53 mg
Lactose: 0.0 grams
1 tablespoon cornstarch
1 teaspoon salt
½ cup cider vinegar
½ cup water
½ cup honey
2 whole cloves
4 cups sliced boiled beets
Stir cornstarch, salt, vinegar, and water in a medium saucepan. Place over low heat.
Stir in honey and cloves. Boil for 5 minutes until thick and clear. Add beets.
The Beet Beat
Beets are low in calories, but they have the highest natural sugar content of any vegetable! Beets get their beautiful color from the bright red pigment betacyanin, which is extracted as a natural dye or food coloring.
Snow Pea Stir Fry
This recipe says it serves four, but if you love peas change it to more like two servings!
Combine cornstarch and chicken broth in a jar with a screw top lid. Shake well until lumps disappear. Set aside.
Coat a large skillet or wok with cooking spray. Place over low heat. Add garlic to skillet and sauté until lightly browned.
Add soy sauce, snow peas, bamboo shoots, and water chestnuts. Stir-fry over high heat for 1 minute.
Reduce heat to medium. Add chicken broth mixture gradually, stirring constantly. Bring to a boil.
Cook, stirring constantly for a short minute until sauce begins to thicken.
Stir Fry Flexibility
Stir-fried fresh veggies can be a treat when you're hungry at midnight. It's a great cold healthy snack. The possibilities of stir fry combinations are unlimited, and they can be totally lactose free. Stir fry is a great family meal when you're cooking for both family members with LI and those without.
Serves 4
Calories: 84.08
Fat: 0.84 grams
Saturated Fat: 0.21 grams
Carbohydrates: 16.28 grams
Calcium: 47.72 mg
Lactose: 0.0 grams
1 teaspoon cornstarch
½ cup chicken broth
Nonstick cooking spray
2 cloves minced garlic
1 teaspoon soy sauce
2 cups fresh snow peas
1 8-ounce can sliced bamboo shoots, drained
1 8-ounce can water chestnuts, drained
Orange Braised Tofu
If you don' have Chinese five-spice powder in your pantry, it's about time you experience its essence. You'll find yourself reaching for it to prepare dishes besides this one!
Serves 8
Calories: 180.62
Fat: 8.28 grams
Saturated Fat: 1.71 grams
Carbohydrates: 13.22 grams
Calcium: 402.98 mg
Lactose: 0.0 grams
½ cup water
¼ cup soy sauce
¾ cup fresh orange juice
2 tablespoons orange zest
2 tablespoons rice vinegar
2 tablespoons honey
½ teaspoon Chinese five-spice powder
¼ teaspoon salt
2 14-ounce blocks firm tofu, halved horizontally
In a large sauté pan combine water, soy sauce, orange juice, orange zest, rice vinegar, honey, Chinese five-spice powder, and salt. Bring to a boil.
Add tofu to hot mixture, laying it flat in pan.
Reduce heat and simmer for 15 minutes. Turn tofu once halfway through simmering.
Remove from heat. Cool tofu in its liquid, turning a few more times.
Cover and chill.
Tofu Trivia
Tofu is also known as bean curd — and for good reason! It is made by curding the mild white milk of the soybean. High in protein, tofu contains no cholesterol and is lactose free. When you're shopping, look for calcium-fortified tofu. Keep tofu refrigerated in water until you're ready to use it.
20
Desserts
Apple Yogurt Coffee Cake with Streusel Filling
Strawberry Yogurt Scones
Baked Apples
Banana Citrus Trifle
Berry Pear Clafouti
Pumpkin Custard
Green Tea Tofu Flan
Creamy Apricot Mousse
Chocolate Brownies
Blueberry Yogurt Crumble
Zucchini Yogurt Cake
Chocolate Layer Cake
Tofu Chocolate Frosting
New York Style Cheesecake
Lemon Cheesecake
Frozen Peanut Butter Pie
Minty Raspberry Sorbet
Peachy Tofu Ice Cream
Apple Yogurt Coffee Cake with Streusel Filling
Warm apples with cinnamon is always a combination that's hard to beat. This coffee cake has an easy sprinkle-in filling that comes out of the oven in divine fashion!
Serves 6
Calories: 531.50
Fat: 25.56 grams
Saturated Fat: 11.94 grams
Carbohydrates: 67.93 grams
Calcium: 74.52 mg
Lactose: 0.02 grams
¼ cup sugar
1 tablespoon melted margarine
1 tablespoon flour
1 teaspoon ground cinnamon
¼ cup chopped walnuts or pecans
1 tablespoon melted margarine
1 tablespoon packed brown sugar
¼ teaspoon ground cinnamon
2 apples, cored and sliced
2 cups flour
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
½ cup butter
½ cup sugar
2 eggs
1 8-ounce carton plain yogurt
Preheat oven to 350ºF. In a small bowl, combine ¼ cup sugar, 1 tablespoon melted margarine, 1 tablespoon flour, 1 teaspoon cinnamon, and pecans or walnuts for filling. Mix well. Set aside.
Combine second tablespoon melted margarine with brown sugar and cinnamon in 9″ × 9″ × 2″ square baking pan. Smooth mixture evenly over bottom. Slice apples and arrange on top of brown sugar mixture.
In a medium bowl, combine flour, baking powder, baking soda, and salt. Set aside. In medium mixing bowl, cream butter and sugar with mixer. Add eggs one at a time, beating well after each addition. Reduce mixer speed. Alternately add dry ingredients with yogurt, scra
ping bowl when necessary.
Spread half of batter over apple slices. Sprinkle filling mixture over batter in pan. Spread remaining batter over filling.
Bake until a toothpick inserted in the center comes out clean, about 30 minutes. This is delicious served warm!
Strawberry Yogurt Scones
Try this recipe with other fruits such as fresh blueberries, red raspberries, or peaches.
Preheat oven to 350ºF. Line bottom of baking sheet with parchment paper. Set aside.
In a medium bowl, combine flour, sugar, baking powder, and baking soda. Add margarine. Blend with a fork until mixture resembles coarse cornmeal.
Add yogurt and strawberries. Gently mix to create dough.
The Everything Lactose Free Cookbook Page 26
