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I have a lactose deficiency, and there are really lots of foods
you can eat, 1 thing you can do is adapt existing recipes, and
replace fat and dairy products with no fat, and no dairy, using
things like safflower oil, tofu,sesame oil, etc. for olive oil,
butter chesse etc. Italian recipes lend themselves particulary
well to this.
The other thing you can do is research ethnic foods that are
naturally made without fat and dairy products. Authentic Japenese
Chinese (real chinese, not american chinese), Some greek, some italian,
some thai, some mexican, most fish can be made without dairy or
fat, especially shellfish. Most meats contain, lactose in them to
bind them. You should look in the Holistic notes file for more
suggestion, oh and of course veggies! I believe holistic is located
on node yoda.
Marilyn
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Most of the cooking I do is without dairy products, eggs, or animal products,
with a few exceptions: I havent yet found a good cornbread recipe without
skim buttermilk, and a few of my "light and airy" whole wheat bread recipes
call for skim buttermilk. I don't seem to have any problem digesting the
cornbread, so maybe a combination of the culturing and the cooking make it
more digestible. Anyway, in recipes that call for sour cream or ricotta or
cottage cheese, I use the follwing substitutes, made from tofu. Because they
are made from tofu they are not exceptionally low in fat, but they have no
added fats and they are lower in fat than their dairy counterparts.
TOFU SOUR CREAM:
2 tbs lemon juice
1 tbs white miso (a fermented soy bean paste used as a soup base and
flavoring, available in oriental and natural food stores)
1 tbs tamari or shoyu (natural soy sauce)
1 tsp prepared dijon style mustard
(1-2 tbs water - this will vary depending on the consistency of the tofu; I
usually use firm tofu and 1 tbs water)
1 cup (1/2 lb) tofu
Put the lemon juice, tamari, miso, water, and mustard in the blender, crumble
the tofu in on top and blend until smooth. I make a very good poppy seed
noodle recipe with the (from the New Laurel's Kitchen): I recipe tofu sour
cream, I tbs poppy seeds, 1/2 lb whole wheat noodle, cooked. Mix together, put
in a sprayed or greased baking pan (8x8), and bake 20 minutes at 350.
TOFU RICOTTA: (enough for a large lasagna)
3 lbs. tofu
4 tsp honey
1-2 tbs lemon juice
4 tsp basil
1 garlic clove (optional)
1-2 tbs water
The method for this is similar to the tofu sour cream, but you want it just
barely blended, not smooth. One way to acheive this is to mash 2 lbs of the
tofu with a fork, and blend the other lb. with the other ingredients (make
sure you put the garlic clove in the bottom of the blender so it getss well
blended). Then mix the blended and mashed tofu together, and it should be the
consistency of ricotta. I have used this in lasagna, eggplant lasagna, and
calzone, and they come out wonderful.
If you are really addicted to cheesy things such as Nachos or Pizza, there are
a few brands of soy cheese made. I get a soy mozzarella and a soy jalepeno
cheese at my local health food store, because my husband thinks that pizza
without cheese is totally unacceptable.
In regard to book, look at books about the McDougall Plan, by --- and Mary
Mcdougall (I don't remember his first name). All their recipes have no added
fat, no dairy, and no meat (a vegan pritikin diet).
Eryn Utz
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| My husband's doctor recommended "Eater's Choice: A Food Lover's
Guide to Lower Cholesterol" by Dr. Ron Goor & Nancy Goor.
It discusses fats at length, and contains extensive lists of different items
and saturated fat calories. The recipes give total calorie count
and sat-fat calories per serving. Glancing through, some dairy
products are included, but if you're looking for something specific,
I'll be glad to check it!
Terry
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