Sunday, December 11, 2011

Tips & cooking substitutes for the lactose-intolerant newbie!

If you are new to the lactose-free lifestyle, you may be overwhelmed with questions about managing this lifestyle change. Lactose is the sugar naturally found in milk. For lactose-tolerant peeps, milk is fully digested in the intestines where lactose is broken down by the lactase enzyme and absorbed into the blood stream. If your intestines do not produce enough of the lactase enzyme, you may have a problem digesting milk or anything else containing lactose. It is important to remember that you are not alone - lactose intolerance affects 30 to 50 million Americans. The most important thing to remember as a lactose-intolerant is to always, always ask questions.

Be careful of the “non-dairy” label & whey
A "Non-Dairy" label is not a fail-proof way of determining that the product is lactose free. "Non-Dairy" often just means the milk fat has been replaced by a vegetable fat. These products may contain other ingredients, such as whey, which contain lactose.

Cooking Tips
Cooking can sometimes be difficult with lactose intolerance. This why we, the Lactose Free Ladies, aim to provide you with at least one new recipe per week. You can also modify your own favorite recipes by using the below tips, courtesy of Wegman’s.

Thursday, December 8, 2011

Shepard's Pie

Shepard's Pie is a warming comfort food for the winter that is easy and delicious.
Ingredients for the Mashed Potato Topping:
4-5 Russet potatoes
2 Eggs
2 tbsp Smart Balance
1/4 cup chicken broth
Boil potatoes until soft enough to mash, add all ingredients and mash until desired consistency.
Ingredients for Filling:
1 lb. ground beef
2 carrots peeled and diced
1 medium onion diced
1 cup frozen peas
2 tbsp tomato sauce
1 tbsp worcestershire sauce
1 tbsp rosemary
1 tbsp thyme
1 cup beef broth
2 tbsp garlic
2 tbsp oil
1. Brown beef in large skillet. About 10-12 mins. Set aside on plate and disgard any fat from the pan.
2. Add oil to the same skillet and add onions, garlic, and carrots and cook on medium to high heat until soft. Add the beef and remaing ingredients and let simmer for 10-12 mins while occasionally stirring.
3. Transfer to 11x8 glass cookware. Top with cheddar cheese (a Safe cheese).
4. Add the mashed potato to the top and sprinkle with paprika if desired.
5. Bake at 350 degrees for 15 minutes.

Allergen Alert: Undeclared Milk in Uncle Ben's Rice

According to, "Mars Food US is recalling Uncle Ben's Whole Grain White Rice Garden Vegetable due to an undeclared milk allergen."  Click for the full story .