Recipes for the Lactose-Intolerant

It's estimated that up to 50 million Americans are lactose-intolerant to one degree or another: They can't digest dairy products.

It can be tough avoiding dairy, but that doesn't mean lactose-free food has to be drab.

On "The Early Show," Gourmet magazine Executive Editor "Doc" Willoughby dished out recipes loaded with flavor but without any dairy.

The following is from the National Digestive Diseases Information Clearninghouse, among other Web sites:

Lactose intolerance is the inability or insufficient ability to digest lactose, a sugar found in milk and milk products. Lactose intolerance is caused by a deficiency of the enzyme lactase, which is produced by the cells lining the small intestine. Lactase breaks down lactose into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. Simply put, if you don't have enough lactase, you can't eat dairy, or only eat limited amounts.

The enzyme lactase is heavily produced in the human body until two years of age, with an inevitable slowing of lactase production through a person's early years. Someone who is lactose intolerant doesn't produce enough lactase, and most sufferers won't show symptoms until their teens or twenties.

Symptoms include diarrhea, gas, nausea, abdominal pain, and bloating. Lactose intolerant people have variances in how much lactose they can consume. Some can consume absolutely none, some can absorb dairy up until a certain point. In fact, most sufferers can.

For the lactose intolerant, a big glass of milk can bring on the distressing symptoms of lactose intolerance. The condition is so common -- and so natural -- that some doctors don't even like to call it a disorder. That's because many of us naturally lose the ability to digest lactose as we grow into adulthood.

Your ethnicity seems to play a role, too: As many as 90 to 100 percent of Asian Americans and 80 percent of African Americans and 80 to 100 percent of Native Americans are lactose intolerant. At 20 percent, Caucasians are least likely to be affected.

Besides the obvious exclusions of milk, cream, cheese, yoghurt, and ice cream, what else do the lactose-intolerant need to avoid?

Breads often use dairy, as do biscuits, cookies and mixes to make them. Processed breakfast foods often contain dairy such as doughnuts, frozen waffles and pancakes. Processed breakfast cereals often contain some dairy. Also be wary of instant soups, potato chips, processed snacks, salad dressings, processed meats, and any liquid or powdered milk based meal replacements. Power bars, protein powders, non dairy whipped topping and non dairy liquid and powdered milk based meal replacements often contain dairy as well.

When looking at labels in the grocery store what words on the label should someone with lactose intolerance be looking for?

Words such as milk, lactose, whey, curds, milk by-products, dry milk solids and non fat dry milk powder should all send up a red flag for someone with lactose intolerance.

What are good substitutions for milk when cooking? The only milks that are always 100 percent lactose-free are plant milks, such as soy milk , coconut milk, rice milk, hemp milk, peanut milk, horchata (occasionally made with dairy-so check that label), and hazelnut milk. There are some products specifically offered to lactose intolerant people. That doesn't mean that any of these are 100 percent, so CHECK THE LABELS.

Coconut milk is good for ethnic foods, or where you are looking for a little exotic flavor. It works very well with desserts. Often, unsweetened soy milk is a great substitute in cream/rose sauces, regular soy milk works well in baking, and vanilla soy milk is nice in my smoothies. Rice milk can be the least noticeable difference from regular milk. It can be used in cereal, and smells and looks just like milk. It is however, more watery in consistency.

For Doc's recipes, go to Page 2.

DOC's RECIPES

TUSCAN YELLOW PEPPER SOUP

Serves 8
Active Time: 15 minutes
Start To Finish: 1-1/4 hours

1/4 cup plus 1-1/2 teaspoons olive oil
1 medium carrot, finely chopped
1 medium onion, finely chopped
1 celery rib, finely chopped
4 yellow bell peppers, cored, seeded, and cut into 1-inch pieces
1 pound boiling potatoes, peeled and cut into ¼ -inch pieces
1 cup beef stock
4 cups water
1-1/2 teaspoons salt
1/4 teaspoon freshly ground pepper

Heat 1/4 cup oil in a 6-quart heavy pot over moderately high heat until hot but not smoking. Add carrot, onion, and celery and cook, stirring, until softened and pale golden, about 10 minutes. Add bell peppers, potatoes, stock, and water and bring to a boil, then reduce heat and simmer until vegetables are very soft, about 40 minutes.

Puree pepper mixture in batches in a blender (use caution when blending hot liquids) until smooth, and pour through a sieve into a large bowl. Stir in remaining 1-1/2 teaspoons oil, salt, and pepper.

GRILLED CORNISH HENS WITH COCONUT CURRY SAUCE

Serves 8
Active Time: 1 hour
Start To Finish: 14-1/2 hours (includes marinating)

1/4 cup vegetable oil
1/2 cup finely chopped shallots
2 large garlic cloves, minced
2 teaspoons minced peeled fresh ginger
2 tablespoons Thai red curry paste
2 (13-to-14-ounce) cans unsweetened coconut milk, well stirred
1-1/2 teaspoons packed light brown sugar
salt
2 teaspoons Asian fish sauce
4 (1-1/4 - 1-1/2-pound) Cornish hens, split lengthwise (chicken breasts can be used as a substitute)
Fresh cilantro sprigs for garnish

Heat oil in a 4- to 5-quart wide heavy pot over moderately low heat. Add shallots and cook, stirring occasionally, until softened, 4 to 5 minutes. Add garlic and ginger and cook, stirring occasionally, for 2 minutes. Add curry paste and cook, mashing paste to combine with oil and stirring constantly, for 3 minutes (paste will begin sticking to bottom of pot). Add coconut milk, brown sugar, and 1 teaspoon salt, bring to a simmer, and simmer, uncovered, stirring occasionally, until reduced to about 3 cups, 25 to 30 minutes.

Remove sauce from heat, stir in fish sauce, and cool to room temperature, stirring occasionally, about 30 minutes.

Transfer 1-1/2 cups curry sauce (for serving) to a bowl and refrigerate, covered. Trim off any excess fat from hens (to prevent flare-ups), then rinse and pat dry. Coat hens well with remaining curry sauce in a large bowl. Divide hens between two large sealable plastic bags and seal bags, pressing out excess air. Marinate hens, refrigerated, for at least 12 hours.

Remove hens from refrigerator and let stand at room temperature for 30 minutes before grilling. Meanwhile, if using a charcoal grill, prepare it for direct-heat cooking over medium-hot coals; if using a gas grill, prepare it for direct-heat cooking over medium heat. Remove hens from marinade, shaking off excess (discard marinade). Season with salt.

If using a gas grill, turn off one burner (middle burner if there are three). Oil grill rack and place hens skin side down over hot coals or burner(s). Grill (covered if using a gas grill), turning occasionally and moving to cool area of grill if flare-ups occur, until cooked through, 25 to 30 minutes. (Add more charcoal during grilling if necessary to maintain heat.) Meanwhile, heat reserved curry sauce in a small saucepan over moderate heat, stirring, until hot.

Scatter cilantro sprigs over hens and service with curry sauce

For more recipes, go to Page 3.

BLACK RICE PUDDING

Serves 4
Active Time: 10 minutes
Start To Finish: 2 hours (includes cooling)

1 cup black rice, preferably Thai black sticky rice
3 cups water
Scant ¼ teaspoon salt
1/2 cup sugar
1 (13- to 14- ounce) can unsweetened coconut milk, well stirred

Bring rice, water, and salt to a boil in a 3- to 4-quart heavy saucepan. Reduce heat to low and simmer, covered tightly, for 45 minutes (rice will be cooked but still wet). Stir in sugar and 1-1/2 cups coconut milk and bring to a boil over high heat, then reduce heat to low and simmer, uncovered, stirring occasionally, until mixture is thick and rice is tender but still slightly chewy, about 30 minutes. Remove from heat and cool to warm, stirring occasionally, about 30 minutes.

Stir pudding and divide among four bowls. Stir remaining coconut milk and drizzle over pudding.

CHOCOLATE SORBET

Makes about 1 quart
Active Time: 15 minutes
Start To Finish: 12-1/4 hours (includes chilling time)

1-1/4 cups sugar
3 cups water
3/4 unsweetened cocoa powder, preferably Dutch-process
1/4 teaspoon salt
1 teaspoon vanilla extract

Heat sugar in a small heavy saucepan over moderate heat, stirring with a fork to heat sugar evenly, until it starts to melt. Stop stirring and cook, swirling pan occasionally so sugar melts evenly, until it is a dark amber caramel. Add water (caramel will harden and steam vigorously) and cook over moderately low heat, stirring, until caramel is dissolved. Add cocoa and salt, whisking until dissolved. Transfer to a bowl and cool, stirring occasionally. Stir vanilla into sorbet base and refrigerate, uncovered, stirring occasionally, until cook about 1 hour, then cover and refrigerate until very cold, 6 to 8 hours. Freeze sorbet in ice cream maker. Transfer to an airtight container and put in freezer to harden for at least 5 hours.

HAZELNUT BISCOTTI

Makes about 2-1/2 dozen cookies
Active Time: 20 minutes
Start To Finish: 2 hours

1-1/2 cups (about 7-1/2 ounces) hazelnuts
3/4 cup sugar
2 cups self-rising cake flour
2 large eggs
1 teaspoon vanilla extract

Put a rack in middle of oven and preheat oven to 350 degrees F. Line a large baking sheet with parchment paper. Toast hazelnuts on an unlined baking sheet in oven until nuts are lightly colored and skins are blistered, 10 to 15 minutes. Wrap nuts in a clean kitchen towel (leave oven on) and let steam for 1 minute, then rub off loose skins with towel while nuts are still warm (don't worry about skins that don't come off). Cool nuts completely, then very coarsely chop.

Pulse 1/2 cup chopped hazelnuts with sugar in a food processor until finely ground. Transfer to a bowl, add flour, and beat with an electric mixer until well combined. Add eggs and vanilla and beat just until a dough forms. Reduce speed to low, add remaining chopped hazelnuts, and mix until incorporated. Knead in any loose hazelnuts with your hands. Halve dough. With dampened hands, form each half into a roughly 10-by-2-1-inch log on lined baking sheet, arranging logs 3 inches apart.

Bake until golden and set but still soft to the touch, 25 to 30 minutes. Cool logs on baking sheet on a rack for 10 minutes. (Leave oven on). Transfer logs to a cutting board (discard parchment). With a serrated knife, cut logs on a slight diagonal into half-inch-thick slices. Arrange slices cut side down in one layer on (unlined) baking sheet. Bake slices, turning once, until golden and crisp, 20 to 25 minutes.

Cool biscotti completely on sheet on rack.