Low Lactose Holiday Options

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Holiday Mac and Cheese

With the holidays approaching, many people are starting to dream about delicious holiday treats. But for those with lactose intolerance, this could be a time of disappointment if they think their lactose intolerance will hold them back from enjoying certain foods. A common misconception is that people with lactose intolerance must avoid dairy foods altogether. The truth is most people who are lactose intolerant can still enjoy many nutrient-rich dairy foods. It is all about your approach!

Dairy foods can provide calcium, potassium, vitamin D, and other essential nutrients. Plus, research shows consuming low-fat dairy as part of a healthy eating pattern may play a role in decreasing your risk of certain chronic diseases like diabetes and high blood pressure. A simple way to avoid lactose is to use lactose-free milk instead of regular milk. It is real cow’s milk and contains the same nine essential nutrients and delicious creamy taste that you crave when washing down cookies. You can use lactose-free milk in your holiday recipes, too! Try it in your pancakes on holiday mornings or in your family's favorite side dish.

Fermented dairy foods, like yogurt and kefir, can be another great option for those with lactose intolerance since they contain live, active cultures that help break down lactose. Feature this Greek Yogurt Dip Trio as an appetizer or try Greek yogurt as the base of a holiday breakfast parfait topped with cinnamon and warm apples. Kefir can be added to recipes, too, or as a simple beverage to help curb your cravings while cooking up your favorite holiday dinner.

Charcuterie boards of all types have shot to fame this year. Not only are they beautiful and delicious, but also easily catered towards lactose intolerance. Natural cheese, such as Cheddar, Monterey Jack, Gouda, and Parmesan, can be a great dairy option for those with lactose intolerance. This is because most of the lactose is removed when these cheeses are made. So, fill your charcuterie board with natural hard cheeses, seasonal spiced nuts, and fruit for a simple and inclusive option this holiday.

This holiday, don’t miss out because of lactose intolerance. Enjoy delicious dairy foods and fill up on their powerful nutrient package by reaching for low-lactose options. Check out more lactose-intolerant friendly recipe ideas here.

Callie Yakubisin, RD

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