Between 30 million and 50 million Americans suffer from lactose intolerance, an inability to digest a sugar unique to milk and dairy-based products such as cheese and yogurt, according to Kids Health. While lactase enzyme pills sometimes allow sufferers to enjoy dairy products, they don't work for everyone. The only surefire way to avoid the uncomfortable effects of lactose intolerance is to avoid dairy products. But that doesn't have to stop you from enjoying healthy, delicious meals and snacks.
Eggs and Whole Wheat Toast
A healthy and tasty lactose-free breakfast is eggs and toast. Eggs are exceptionally rich in high-quality protein, while whole-wheat toast provides fiber, vitamins and minerals. If you don't have time to pull out the frying pan in the morning, prepare eggs for a quick egg sandwich in the microwave. To do this, crack one or two eggs into a microwave-safe bowl, add a tablespoon of water per egg, and beat well with a fork. Cook the eggs by microwaving them at 50 percent power for two to three minutes.
Dairy-Free Burritos
A burrito is a quick, filling lunch. Although burritos are typically topped with cheese, they don't have to have dairy to be nutritious and delicious. Load a burrito with tomatoes, fiber-rich beans and vegetables such as corn or shredded lettuce to get a lot of nutrients. For a binder to keep your burrito together, use low-fat re-fried beans or make a "cheese" sauce out of plant-based milk and nutritional-yeast flake. Microwave your tortilla for 10 seconds to make it easier to fold.
Classic Meat Dishes with Grilled Vegetables
When it's time for dinner, you don't need milk or cheese to have a great meal. Top a hamburger with pickles, banana peppers or sauteed mushrooms instead of cheese. Quality broiled or grilled meats require no augmentation other than a sprinkle of large-grain salt and fresh ground pepper. Grilling vegetables adds deep flavor, which you can augment by brushing the vegetables with herb-infused olive oil or use a butter substitute. Several low-fat, trans-fat-free margarines are available that taste almost exactly like butter.
Pita Chips with Salsa
The inability to digest lactose can get really annoying during snack-centered events. You don't have to miss out. Several classic dips, such as salsa and guacamole, are naturally dairy-free, though you'll need to check labels in case sneaky manufacturers have slipped in some dairy-based flavorings. If you'd like to make your snack healthier, "Cooks Illustrated" magazine recommends spraying pitas with oil and toasting in your oven to make tasty pita chips.
References
- Kids Health: Lactose Intolerance
- University of Illinious: Structure of the Egg
- "Cooks Illustrated"; Basic Pita Chips; December 2006
