Lactose Free Diet:
Milk Is Not For Everybody
When they learn that by following a lactose free diet their uncomfortable symptoms can be alleviated, many people do have every intention of trying to live a dairy free diet. But learning to live dairy free entails a long journey ahead of reading ingredient labels, learning the new terminology so you can recognize when a product has milk and probably the hardest part- controlling temptation.
Stay Sharp-Read The Label Every Time
When searching for lactose free items in a supermarket, keep in mind there are no rules. Manufacturers will often make a product in one flavor you have determined safe, only to purchase another flavor of the same product and find out it is unsafe. Still, there is methods, especially starting at home you can make small changes to reap great rewards.
The Start Of Great Home-Cooked Meals
When you are eating out, everything on that menu is catering to the normal way of fixing it. Our society is geared towards "what's best for the majority" principle. You are no longer a part of that majority. You are part of the minority trying to lead a lactose free diet.
Below is two starter recipes- both basic sauces- that are used everyday in kitchens all over the world. These two recipes are a variation which can be used to make casseroles, soup, souffles, croquettes, or a cream or broth-based garnish to serve on top of your dinner. Both of these sauces have countless uses to broaden your diet plan each and every day.
Basic Veloute (Broth) Sauce
- 2 T milk-free margarine
- 2 Tbsp. all-purpose flour
- 1 cup chicken/beef broth of choice
- Dash: salt and pepper
In a small saucepan, melt the margarine over low heat. Stir the flour, salt and pepper into the margarine until smooth and bubbly. Slowly stir in the chicken broth. (If using bouillon from a cube or powder do not add extra salt). Increase the heat to med low and bring to a boil. Stir while boiling for one minute until thickened. Makes 1 cup.
For a thicker version of either of these sauces double the margarine and flour ingredients but leave the liquid ingredient the same.
Basic White Sauce
- 2 T. milk-free margarine
- 2 T. all-purpose flour
- 1/2 cup milk substitute
- 1/2 cup water
- Dash each:salt and pepper
In a small saucepan, melt the margarine over low heat. Stir in the flour, salt and pepper until smooth and bubbly. Slowly stir in milk substitute and water. Cook over medium low heat, stirring constantly until mixture just comes to a boil. Makes 1 cup.
Source: Milk Is Not For Everybody, Steve Carper.
With the two recipes above, you can take almost any cookbook and re-work a regular recipe's starter base to a lactose free diet recipe. The only caution is when you do find a recipe that is heavy on dairy, a little practice may be necessary until you find a comparable finished product. But as with any kind of substitutions made in a kitchen, new and interesting combinations do come from experimentation which your family may enjoy more than the original.
Return to "Eating Dairy Free" from "Lactose Free Diet".
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*Disclaimer*
This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.
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