RECIPES: Dairy Council of Arizona shares dishes for the lactose intolerance

The Dairy Council of Arizona is a paid sponsor of Sonoran Living Live

Loving Dairy Again

Ever hear someone say, I love milk, cheese and yogurt, but I can’t have them because I’m lactose intolerant? An estimated 30 to 50 million Americans identify as lactose intolerant, but haven’t actually been diagnosed.  A common misconception is that lactose intolerance equals dairy avoidance, but some of the facts about lactose intolerance might surprise you.  Do you know how easy, delicious and important it is to incorporate the three daily servings of low-fat and fat-free dairy foods recommended by the 2010 Dietary Guidelines for Americans as part of a healthy eating plan for those 9 years and older.   Check out the tips below to help you manage lactose intolerance and still enjoy dairy, along with its unique nutrient package.
•    Try It. Opt for lactose-free milk and milk products. They are real milk products, just without the lactose. They taste great and provide the same nutrients as regular dairy foods.
•    Stir It. Mix milk with other foods, such as soups and cereal; blend with fruit or drink milk with meals. Solid foods help slow digestion and allow the body more time to digest lactose.
•    Slice It. Top sandwiches or crackers with natural cheeses such as Cheddar, Colby, Monterey Jack, Mozzarella and Swiss. These cheeses contain small amounts of lactose, so they are great options to try.
•    Shred It. Shred your favorite natural cheese onto veggies, pastas and salads. It’s an easy way to get dairy that contains minimal amounts of lactose.
•    Spoon It. Enjoy yogurt, which is easy to digest. The live and active cultures in yogurt help to digest lactose.
You can impress family and friends at your next party by whipping up a few easy, lactose friendly dishes.  All recipes were developed by National Dairy Council and can be found on in the Lactose Friendly Recipes section.

Baked Spinach Artichoke Yogurt Dip  

"Low-fat yogurt is the unexpected star in this tasty dip, along with chopped artichoke hearts, spinach, red peppers, green onion and garlic. Mozzarella cheese contains a small amount of lactose, and the live and active cultures in yogurt help digest lactose, making this recipe a friendly option for those who are lactose intolerant."
1 (14 ounce) can artichoke hearts, drained and chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 (8 ounce) container low-fat plain yogurt
1 cup shredded part-skim, low-moisture mozzarella cheese
1/4 cup chopped green onion
1 clove garlic, minced
2 tablespoons chopped red pepper
Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers.

Crab Cakes with Lime Dill Yogurt Sauce

"Made with nutrient-rich, fat-free yogurt and try using reduced-fat Parmesan cheese. The cheese does contain a small amount of lactose, and the live and active cultures in yogurt help digest lactose, making it a friendly option for those who are lactose intolerant."

For crab cakes: 1/2 cup plain fat-free yogurt 1/3 cup grated Parmesan cheese 1/4 cup egg substitute 1 tablespoon Dijon mustard 1 tablespoon minced chives 1 tablespoon parsley, chopped 1 shallot, minced 1 teaspoon minced garlic 1/4 teaspoon salt 1/8 teaspoon pepper 1 pound lump crabmeat, fresh or canned 1/2 cup panko bread crumbs Nonstick cooking spray    For lime dill yogurt sauce: 1 (8 ounce) container plain fat-free yogurt 2 teaspoons lime zest 2 teaspoons lime juice 2 tablespoons chopped fresh dill 1/4 teaspoon salt 1/8 teaspoon white pepper    
For lime dill yogurt sauce:
In a medium bowl, stir together all ingredients. Refrigerate until ready to use. Serve chilled.
For crab cakes:
1.    Mix together yogurt, Parmesan, egg, mustard, chives, parsley, shallot, garlic, salt and pepper in a large bowl. Gently mix crabmeat and breadcrumbs into yogurt mixture.
2.    Divide mixture into 8 equal portions and shape into 2-inch cakes. (Crab cakes may be refrigerated up to 4 hours before cooking).
3.    Place a large, nonstick skillet over medium high heat. Spray with nonstick cooking spray and slide crab cakes into skillet. Cook about 4 minutes per side or until golden brown and heated through. Serve hot with lime dill yogurt sauce.

Crustless Cheddar and Sun-Dried Tomato Mini Quiches

"A great portable meal option that offers bursts of flavor from sun-dried tomatoes, reduced-fat Cheddar cheese and herbs. Cheddar is an aged, natural cheese that contains a small amount of lactose, making this recipe a friendly option for those who are lactose intolerant."
Nonstick cooking spray
1/2 teaspoon olive oil
1 leek, cleaned and finely chopped
1 cup shredded reduced-fat Cheddar cheese, divided
1 cup fat-free or low-fat lactose-free milk
1 egg
1/3 cup sun-dried tomatoes, plus additional for garnish
1/2 teaspoon fresh or dried thyme

1.    Preheat oven to 350 degrees Fahrenheit. Lightly spray a 12-cup muffin pan* with non-stick cooking spray.
2.    Heat oil in a small skillet over medium heat. Cook leeks until softened, stirring frequently, about 5 minutes. Divide leeks among muffin cups and top with 2/3 cup of Cheddar cheese.
3.    Blend fat-free or low-fat lactose-free milk, egg, sun-dried tomatoes and thyme in a blender or food processor for about 20 seconds or until tomato is minced. Pour fat-free or low-fat lactose-free milk mixture over cheese in muffin cups and top each with remaining cheese. Bake 30 minutes or until tops and edges are browned. Cool in pan for 3 minutes; serve warm or cold. Top with additional pieces of sun-dried tomato, if desired.

Terrifically Easy Trifle

"This simple and delicious pudding dessert comes together with a layer of chocolaty brownie pieces and juicy strawberries. Made with nutrient-rich, lactose-free milk, this recipe is a friendly option for those who are lactose intolerant."

4 cups fat-free or low-fat lactose-free milk
2 (4-serving size) packages vanilla regular pudding
1 cup 1-inch lowfat brownie pieces  (using fat-free or low-fat brownie mix)
2 cups sliced strawberries
1 cup blueberries

1.    Add fat-free or low-fat lactose-free milk to pudding mix and prepare according to directions on box (instant pudding may be substituted).
2.    Place half of the brownie pieces on the bottom of a medium glass bowl and layer with half of the vanilla pudding, 1 cup of strawberries and 1/2 cup of blueberries.
3.    Repeat layers with remainder of ingredients.
4.    Serve immediately or cover and refrigerate.

Variations: make individual servings by layering pudding, berries and brownie pieces in individual serving glasses for an easy, portable yet delicious dessert.
For a lighter version, substitute angel food cake for the brownie pieces.  

For more great recipes and other nutrition tips, visit  
Like us on Facebook:  
And follow us on Twitter: TerriVtheRD and @AZMilkProducers:   

Submitted by Terri Verason, MS, RD
Director of Nutrition Education, Dairy Council of Arizona

The Dairy Council of Arizona is a paid sponsor of Sonoran Living Live

Print this article Back to Top