While some people can't go a day without ice cream, others can't eat a single bite without developing stomach pains, bloating and diarrhea. Lactose intolerant people are unable to digest a type of sugar called lactose, which is found in all products made with milk. When cooking for lactose-intolerant people, it's essential to read all ingredient labels. Avoid anything containing milk, butter, lactose, whey, curds or milk byproducts.
Appetizers
Many prepackaged snack foods and appetizers include lactose, so making your own simple appetizers is the safest bet. Sliced vegetables are all safe for lactose-intolerant people. Make guacamole by mixing together mashed avocados, diced tomatoes, lemon juice and salt. Homemade hummus is also free of lactose and tasty along with just about any type of veggie. Mash up garbanzo beans and add olive oil, cumin and salt and pepper. Most tortilla chips are also lactose-free, so serve these with guacamole, hummus or salsa.
Entrees
Protein should be a major part of any dinner entree, and unprocessed meats are all safe for a lactose-free meal. Marinate chicken in barbecue sauce or let salmon soak in a marinade of soy sauce, rice wine vinegar and garlic and grill the protein until it's cooked through. Tofu is also lactose-free and high in calcium, and this protein soaks up any marinade well. Serve grilled tofu over noodles with peanut sauce, shredded carrots and chopped cucumbers.
Side Dishes
Cutting out dairy means losing a main source of calcium in your diet. Many common salad ingredients are packed with calcium, so a salad makes an ideal side dish at dinner. Use spinach as the base for your salad and add pinto beans, broccoli and sliced almonds. All these ingredients contain calcium. Some salad dressings contain lactose, so read the ingredients carefully. Seasoned rice and potatoes roasted with olive oil and rosemary are also safe and filling side dishes.
Desserts
Dessert is one of the hardest meals for a lactose-intolerant person, since milk, cream and butter and found in so many dessert items. One cake that generally doesn't contain any milk products is angel food cake. Slice up strawberries, toss them with a bit of sugar and let them sit for half an hour to let the juices escape, then pour the berries and juice over the cake. Cookies made with lactose-free shortening and soy milk will also be safe and tasty.
