Lactose- Foods

To be lactose intolerance means you are unable to digest lactose, which is a component of milk and other dairy products

Ingredients derived from milk that contain lactose include

• Whey
• Caseinates
• Nougat
• Cheese
• Milk by-products
• Casein
• Dry milk solids
• Lactose
• Butter
• Curds
• Nonfat dry milk
• Dry milk powder

summary statement

It is cheaper to eat with lactose than without.

Why?

The pizza and the walking tacos both have cheese on them, which contain a lot of lactose in it.

Why?

Chinese food doesn´t contain much dairy. Chips or candy would be the best snack.

Breakfast

• 2 cups of whole grain cheerios
• 1 1/2 cup of Silk Almond milk
• 10 0z of Minute Maid orange juice

Lunch

• A sandwhich (2 slices of wonder whole grain bread with a slice of tomato, 2 slices of ham, a piece of lettuce, and a slice of sharp cheddar cheese)
• 2 cups of SoDelicious cocunut milk

Dinner

Grilled Salmon

2 1/2 cups of strawberry & spinach salad

2 slices of whole grain bread with grated parmesean melted on top

grilled salmon

• 1 1/2 pounds salmon fillets
• lemon pepper to taste
• garlic powder to taste
• salt to taste
• 1/3 cup soy sauce
• 1/3 cup brown sugar
• 1/3 cup water
• 1/4 cup vegetable oil
• Season salmon fillets with lemon pepper, garlic powder, and salt.
• In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
• Preheat grill for medium heat.
• Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Strawberry & spinach salad

Dressing:

• 1 cup hulled and sliced strawberries
• 2 tablespoons white wine vinegar
• 2 tablespoons finely chopped fresh basil leaves
• 1 tablespoon olive oil
• 1 teaspoon sugar
• Kosher salt
• freshly ground black pepper

Salad:

• 5 ounces baby Spinach, washed and dried
• 1/4 cup crumbled goat cheese
• 1/4 cup slivered almonds

For the dressing:

Add 3/4 cup strawberries, white wine vinegar, basil, olive oil, sugar, salt, and pepper to a food processor or blender and puree until smooth.

For the salad:

Toss the spinach, cheese, almonds, and remaining 1/4 cup strawberries in a large bowl and lightly drizzle with dressing.

Snack

A few baked kale chips

1 cup of greek yogurt

Baked Kale chips

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

• Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
• With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
• Bake until the edges brown but are not burnt, 10 to 15 minutes.

Breakfast

• Dairy free Oatmeal (Use coconut milk and old-fashioned oaks over the stove, then stir in berries)
• Jones Dairy Farm Turkey or bork bacon (Cooked in olive oil)
• Orange juice
• Scrambled eggs (cooked in olive oil)

Lunch

• Chicken salad (served over wheat bread or salad, mayonnaise is dairy-free)

Ingredients:

1 1/2 cups chopped cooked chicken or turkey

1 medium stalk celery, chopped (1/2 cup)

1 small onion, finely chopped (1/3 cup)

1/2 cup mayonnaise (dairy-free) or salad dressing

1/4 teaspoon salt

1/4 teaspoon pepper

8 slices wheat bread

Directions: In medium mixing bowl, mix all ingredients except bread. Spread mixture on bread slices.

Dinner

• Grilled chicken with vegetables (zucchini and red bell pepper)
• Salad

Snacks

• Rice cake
• Trail mix