Those who suffer from lactose intolerance cannot digest the sugar in milk, called lactose. Symptoms of lactose intolerance range from mild digestive upset to severe bloating, gas and diarrhea. The condition is common, but may lead sufferers to avoid milk and other dairy products -- important sources of calcium and other essential nutrients. Entrees free of lactose, therefore, should still include calcium-rich foods.
Salmon Cakes
Prepare salmon cakes using canned salmon with the bone. A 3-oz. serving provides 181 mg of calcium. Drain and mash the salmon and bones from one 14-oz. can. Mix with ¼ cup of chopped onion, the juice of one lemon, 2 beaten eggs and 1 cup of fine bread crumbs. Form into 12 small patties. Heat a pan over high heat and coat with 1 tbsp. of olive oil. Reduce heat to medium and sauté the cakes until browned on each side and cooked through. Serve with an arugula salad tossed with grape tomatoes and a lemon and olive oil vinaigrette.
Pinto Bean Tacos
Empty a can of low-sodium pinto beans into a pot and add one minced clove of garlic and ¼ cup of chopped white onion. Season with ¼ tsp. of black pepper and 1 tbsp. of chili powder. Cook over low heat until the onions are softened and the flavors meld; add water if too much liquid evaporates. Fill two corn tortillas with the pinto bean mixture and top with sliced avocado, fresh chopped cilantro and 2 tbsp. of salsa. A 1/2 cup of pinto beans provides 40 mg of calcium.
Maple Pork Chops with Mashed Sweet Potatoes
Use bone-in pork chops for the meatiest flavor. In a bowl, mix together ¼ cup of maple syrup and 1 tbsp. of soy sauce. Brush four 6-oz. chops with the mixture and broil under high heat until browned and cooked through. Meanwhile, peel and chop two large sweet potatoes. Add to a pot of water and boil until softened. Drain and mash with ½ cup of unsweetened, calcium-enriched soy milk, a dash of salt and a generous amount of black pepper. Serve ¼ of the sweet potato mash with one of the chops and steamed broccoli, which offers 41 mg of calcium per cup.
Chicken Stuffed with Spinach and Ham
Pound out four, 4-oz. chicken breasts to ¼- to ½-inch thickness. In a sauté pan, cook 2 tbsp. of finely chopped onion and 1 tsp. of minced garlic in 1 tbsp. of olive oil until softened. Add 1 cup of frozen spinach, thawed and squeezed of all excess liquid. Season to taste and cool slightly. Top each chicken breast with one slice of low-sodium ham and ¼ of the spinach mixture. Roll gently to create a cylinder and place on a baking sheet. Sprinkle each roulade with a dash of salt and paprika. Bake at 350 degrees F until cooked through, about 20 minutes. Serve with a rice pilaf made with sautéed mushrooms, red onion and chicken broth. The spinach offers 291 mg of calcium per cup.
