Cooking for People with Allergies: Milk

I used to think food intolerances were mostly nonsense, until I developed lactose intolerance in my 30s. People with lactose intolerance suffer a number of unpleasant side effects when they eat or drink anything with lactose in it.

When it became clear that lactose was the problem, I started looking for alternative ingredients and ways to continue enjoying the things I love.

WHAT IS LACTOSE?

Lactose is a sugar in milk, and can't be digested by the human gut. Instead, the gut produces lactase enzyme, which splits the sugar into 2 smaller sugars allowing digestion to occur.

People with lactose intolerance don't produce this enzyme. It's possible to lose this ability during one's life, resulting in adult-onset lactose intolerance.

WHAT'S THE ANSWER?

Direct replacement of milk with a Soy or Rice alternative works in your own cooking, coffee and cereals. In some countries (e.g. the United Kingdom), you can buy cow's milk that has been pre-treated with lactase enzyme. This is my preference, as I find it more pleasant than either Soy or Rice milk.

Butter is made from milk, and likely to contain lactose as a result. What's more, almost every Margarine currently on the market also contains milk. Fortunately, there are Soy and Sunflower alternatives that are dairy free.

Most cheeses are naturally lactose free. This is especially true for hard and mature cheeses. Some soft cheese are also safe, but it pays to be careful. In the UK there is a soft mild cheddar made specifically without lactose (it's delicious melted on toast, and then sprinkled with paprika and ground pepper).

I've not yet found a suitable replacement for whipping or double cream. In some cases, coconut cream works as a replacement, but brings with it a strong coconut flavour.

I've yet to find a satisfying replacement for ice cream, or a recipe for truly delicious lactose-free ice cream.

If you're desperate, it's possible to buy lactase enzyme tablets. I find they eating out more pleasant, and generally free of the unsocial side effects of lactose intolerance. These pills don't eliminate all the lactose though, so don't go crazy. I've found it pays to order restaurant food judiciously, and avoid milk-based desserts.

Finding lactose-free replacements for every-day ingredients is useful in your own cooking, coffee or cereal. The trick is learning to spot hidden lactose in the lists of ingredients on packet-food.

SPOTTING HIDDEN LACTOSE

You can find hidden lactose in such every day things as bread, breakfast cereals, soup, lunch meats, salad dressings, sweets (candy), biscuits and crackers. Many weight training supplements contain lactose. It's also added to a surprisingly large number of nutritional supplements and medicines.

In some cases (e.g. medicines) you've no choice but to take it, in which case get hold of lactase enzyme tablets. I've found they work well to neutralise the effect of lactose in medicines.

In other cases, you can eliminate lactose by switching brands. Look for lactose in the list of ingredients, along with lactose-containing ingredients such as whey, milk plasma, casein, butter, yoghurt, cheese and (of course) milk.

CATERING FOR FOOD ALLERGIES

People with a specific food allergy or intolerance face a number of challenges, including finding a catering company that understands, and will go the extra mile. In London, Centralbay offers contract catering services especially for people with food allergies and intolerances.

Owner and Chef Richard Brooks' son has several life-threatening food allergies, and has made a particular effort to produce healthy and delicious recipes his son can enjoy. He uses this wealth of knowledge and experience in his catering company.