If you are lactose-intolerant, you must restrict your intake of dairy products, particularly milk and yogurt. Though you may be able to tolerate small amounts of these lactose-containing foods and beverages, there are alternatives that offer a similar nutrient profile, flavor, consistency and texture.
Milk
There are lactase-enhanced milk products available which provide the same nutrients and flavor as regular, lactose-containing milk. Lactose-enhanced milks are not dairy-free, however. Dairy- and lactose-free options include plain, unflavored or sweetened, flavored soy, rice or almond milk. Of these, the most nutrient-rich options are lactose-enhanced milk and fortified soy milk. Rice and almond milk are poor sources of protein.
Cream
Puréed firm silken tofu has a similar consistency to light cream. Depending on the ratio, this option can serve as a substitute for either light or heavy cream. If you do not want to use puréed firm silken tofu, use coconut cream instead. Substitute light cream with coconut cream, firm silken tofu or puréed silken tofu using a 1:1 ratio in recipes. For heavy cream, use a 2:1 ratio. Light cream substitutes are for use in sauces, such as pasta cream sauces, while heavy cream substitutes work well as a base for desserts such as chocolate mousse.
Yogurt
Soy or tofu yogurt is an acceptable replacement for cow's milk yogurt. Like cow's milk yogurt, these products are typically fortified with vitamins and minerals. You can also make your own dairy-free, all natural yogurt at home if you have a yogurt-making container. According to the Living Without website, a lactose-free yogurt recipe calls for either unsweetened coconut milk or lactose-free milk, sugar or honey for sweetening, yogurt culture mix, and pectin, gelatin or agar powder combined with water for thickening.
Ice Cream
Americans love this creamy dairy-based frozen dessert and you can please your taste buds with lactose-free options. Store-bought all-fruit sorbet and soy-based non-dairy "ice creams" are lactose-free. If you prefer, make your own all-fruit sorbet by puréeing frozen fruit with just enough fruit juice to hold the mixture together, using a food processor or a hand-held blender. If you have an ice cream maker, prepare lactose-free ice cream with lactose-enhanced whole milk, sugar and a flavoring or extract. To make it creamier and richer, use either coconut cream or puréed firm silken tofu, drained, as a heavy cream replacement, using a 1:1 ratio in addition to the lactase-enhanced whole milk.
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