Lactose-Friendly Food: Try it
February is known as the month of love. But did you know it’s also Lactose Intolerance Awareness Month? In my opinion, the ‘love month’ is a perfect fit for this health awareness campaign.
Let me explain.
Did you know that people with lactose sensitivity are still able to love dairy? Yes, it’s true. Today’s post is the first in a series sponsored by SUDIA on managing lactose intolerance, including ways to: Stir it; Sip it; Slice it; Shred it; and Spoon it!
What’s important is trying the right dairy foods. Dairy offers great options for mealtime, snack time and for use in your favorite recipes. Here are three delicious dairy foods you can love even if you are lactose-intolerant:
- Lactose-free milk has zero lactose.
- Yogurt with active cultures helps you digest lactose.
- Aged cheeses contain little to no lactose—try Colby, Jack, Swiss, Parmesan and Cheddar. During the cheese-making process, the whey (where most of the lactose resides) is separated from the milk curd and natural aging breaks down any remaining lactose.
Below is a personal recipe that incorporates all three of the right dairy foods for lactose-sensitive individuals. Not only will you be able enjoy the taste of dairy foods again, these lactose-friendly recipes will make it easier to get important nutrients in dairy like calcium, protein, riboflavin and phosphorous. Try it this month—the love month—and fall in love with dairy again.
Lactose-Friendly Twice Baked Potatoes (serves eight)
- 4 russet potatoes, unpeeled and scrubbed (7-8 ounces each)
- 4 oz. horseradish Cheddar, shredded
- 1/2 cup 2% Greek yogurt
- 1/2 cup 2 % lactose-free milk
- 3 scallions
- 2 tablespoons unsalted butter
- Preheat oven to 400° F. Place potatoes on a foil-lined baking sheet and bake for approximately one hour, or until skin is deep brown and the flesh can be pierced easily with a fork. Remove from oven and set-aside until cool enough to handle.
- Cut each potato in half lengthwise. Scoop flesh from each half using a spoon, leaving 1/4 inch thickness of flesh in shell. Spread inside of each shell lightly with butter and sprinkle with salt and pepper. Return potato shells to oven, shell side up. Bake until dry and slightly crisped (about 10 minutes).
- Meanwhile, mash potato flesh together with cheddar cheese, Greek yogurt, lactose-free milk, scallions, butter and 1/2 teaspoon of salt. Season with pepper to taste.
- Remove shells from oven and heat broiler. Divide mashed potato mixture between shells, mounding filling slightly higher in the center. Place potatoes under broiler until spotty brown on top (about 10 minutes). Cool for 10 minutes and serve warm.
Guest post by Diane Boyd, MBA, RD, LDN
Diane Boyd has a private nutrition practice in North Carolina where she specializes in medical nutrition therapy, weight management and eating disorders. She is the consulting nutritionist for Cape Fear Sports Enhancement and promotes nutrition via workplace programs and freelance writing. Her passion for fitness and eating well fuels the work she truly enjoys.