General information
Lactose intolerance happens when the body lacks the enzyme lactase. Without lactase, the sugar in milk (lactose) cannot be broken down. People with this condition should avoid milk, cheese, yogurt, ice cream, and other dairy foods.
To eat safely, choose lactose‑free milk, plant‑based milks, fermented cheeses without lactose, and dairy‑free alternatives for sauces and desserts.
Recipes for lactose intolerance
Artichokes with Fresh Clams
- 10 medium artichokes
- 500 g fresh clams
- 5 garlic cloves, chopped
- ½ L fish stock or water
- 2 Tbsp flour
- 3 Tbsp olive oil
- Salt to taste
1. Trim the artichokes, cut each into eight pieces, and sprinkle with a little salt.
2. Heat olive oil in a pan and brown the artichoke pieces.
3. Add the garlic and fry until golden. Sprinkle flour over the mixture and stir.
4. Pour in the fish stock, add the artichokes, and simmer until tender.
5. Add the clams, cover, and cook a few minutes more. If the sauce is too thick, add a little more stock or water.
6. Finish with a pinch of salt and fresh parsley. Serve hot.
Boletus Salad with Berries and Orange
- 100 g mixed salad greens (such as escarole and lettuce)
- 100 g fresh Boletus edulis, sliced thin
- 20 g fresh blackberries
- 1 orange, peeled and cut into segments
- 10 ml extra‑virgin olive oil
- 5 ml sherry vinegar
1. Wipe the mushrooms with a damp cloth and slice them thinly.
2. Rinse the salad greens and pat dry.
3. In a bowl, combine greens, mushroom slices, berries, and orange segments.
4. Drizzle with olive oil and sherry vinegar, then toss gently.
Spinach and Pumpkin Cannelloni
- 100 g fresh spinach
- 1 small raw pumpkin, peeled
- 1 small onion, diced
- 3–4 tbsp raisins
- A handful of sliced almonds
- Salt and pepper
- Lactose‑free milk for the sauce
1. Use a peeler or mandoline to make thin pumpkin ribbons. Lightly fry them until just softened.
2. Chop the spinach very fine and sauté with a little garlic, salt, and pepper.
3. Roll the spinach inside the pumpkin ribbons to form little bundles.
4. Place the bundles in a baking dish, add a splash of water and a drizzle of olive oil.
5. Make a simple béchamel using lactose‑free milk, then pour it over the bundles. Bake until golden.
Aromatic Chicken Thighs
- 12 chicken thigh pieces
- 1 bottle light beer (use half)
- Olive oil
- Provençal herbs
- 4 bay leaves
- 6 garlic cloves, whole
- 2 large potatoes, sliced
- 1 zucchini, sliced
- 3 carrots, sliced
- Salt
1. Lightly oil a baking tray. Arrange the chicken thighs, sprinkle with salt and Provençal herbs.
2. Add whole garlic cloves and bay leaves.
3. Pour half a bottle of beer over everything.
4. Bake slowly at 160 °C for about 30 minutes.
5. Add the potatoes, zucchini, and carrots, drizzle with more olive oil, and return to the oven.
6. Continue baking gently for another 30 minutes, adding the remaining beer if you like. The chicken should be tender after about an hour.
Chicken and Egg Croquettes
- 1 boneless chicken breast, cooked and shredded
- 1 hard‑boiled egg, chopped
- ¼ onion, finely diced
- 2 garlic cloves, minced
- 1 L lactose‑free milk
- 300 g flour
- 2 Tbsp olive oil
- Ground nutmeg, salt
- 4 eggs, beaten (for coating)
- Breadcrumbs
- Olive oil for frying
1. Heat olive oil in a pan, sauté the onion and garlic until soft.
2. Add the shredded chicken and stir briefly.
3. In another pot, toast the flour, then whisk in the lactose‑free milk slowly, stirring constantly until the sauce thickens (about 25‑30 minutes).
4. Mix the chicken, egg, onion‑garlic mixture, a pinch of nutmeg, and salt into the sauce. Let the mixture cool completely.
5. Shape the cold mixture into small ovals, dip each piece in beaten egg, then roll in breadcrumbs.
6. Fry in hot olive oil until golden brown. Drain on paper towels before serving.
Milk‑Free Turrón Flan
- 500 ml soy milk
- 4 eggs
- 200 g granulated sugar
- 150 g Alicante turrón, chopped
- Caramel sauce (store‑bought or homemade)
1. Preheat the oven to 160 °C and place a pan of water on the lower rack (water bath).
2. In a blender, combine soy milk, eggs, sugar, and chopped turrón. Blend until smooth.
3. Pour a thin layer of caramel into the bottom of a flan mold, then add the blended mixture.
4. Bake in the water bath for about 30 minutes, or until the flan is set.
5. Let it cool, then flip onto a plate. Serve chilled.