Being Lactose-Intolerant and Scoring Big in the Dairy Aisle
Originally published for the Midwest Dairy Blog: Dairy Makes Sense on February 2nd, 2016 https://www.midwestdairy.com/being-lactose-intolerant-and-scoring-big-in-the-dairy-aisle/
Now that the holidays are over, February, my favorite month, is just around the corner. My customers are excited for 2 things: The Big Game and Valentine’s Day. As a Registered Dietitian, I am excited for February because it is Lactose Intolerance Awareness Month. All of these February themes mesh perfectly together because many of my customers suffer from lactose intolerance and feel they will suffer enjoying the food at football viewing parties or special Valentine’s Day dinners. When heading to the Dairy Aisle to prepare for these special events, there are many low-lactose foods available to make all food taste good and tummies feel good. Here are my tips for tackling the Dairy Aisle:
- Cheese, Please! Cheese is delicious on everything and luckily, there are a variety of cheeses with a low-lactose level, especially aged cheese. When a cheese is aged, the lactose diminishes. I encourage you to choose high flavor cheese because individuals will tend to use less of it, but still get the flavor and oooey gooey goodness in a recipe. My favorite choices are Sharp Cheddar, Monterey Jack and Asiago. My favorite game day appetizer is a whole-grain pizza crust, topped with tomato sauce, fresh vegetables, Asiago cheese and fresh basil.
- Delicious Dips – Who doesn’t love dips? Unfortunately, sour cream is one of those higher lactose foods. An easy substitution is mixing equal parts low-fat ricotta cheese and plain Greek Yogurt as your dip base. Ricotta is lower in lactose because during processing, the whey is separated from the curd and with it goes most of the lactose. Greek yogurt is more easily tolerated because of the live and active cultures and lower lactose content.
- Sweet Indulgence – A party or special dinner would not be complete without ending it with something sweet. Did you know there are creamy and delicious lactose-free ice cream varieties? I recommend topping it with your favorite fresh or frozen fruit and sliced almonds or drizzling with warm peanut butter and toasted coconut.
If you have lactose intolerance, never be intimidated by the Dairy Aisle. There are many friendly foods that fit in with your health needs and the special and fun events in your life.
Posted On February 1st, 2016 by Anne Cundiff, RD, LD, FAND