How to prepare lactose-free meals


If thelactose intolerance Although lactose-free food is synonymous with restriction and constraint, there are an increasing number of alternatives that make it easy to prepare lactose-free meals on a daily basis. Find out how to cook lactose-free meals with plenty of flavour, in perfect harmony with your diet and your personal preferences.


Knowing how to identify sources of lactose to prepare lactose-free meals


To prepare lactose-free meals, you first need to know which foods are richest in lactose. This complex sugar is not only found in dairy products, such as milk, cream and cheese. Charcuterie, excluding ham, for example, contains more lactose than cheese, which is why it's so important to be able to decipher the nutritional labels on industrial products.


Because it's easy to use, low in sugar and affordable, lactose is commonly used in the food industry. When combined with lactic ferments, it acts as a texturising agent, ensuring that the foodstuffs concerned are compact. In other cases, lactose is also used as a preservative. So it's much easier to limit your lactose intake by choosing home-cooked meals in general, and industrial meals in particular.


Develop your knowledge of lactose and nutrition so that you can avoid lactose products and replace them with lactose-free ingredients in your home-cooked meals. This way you can prepare tasty dishes without suffering the undesirable symptoms associated with lactose intolerance.


How can I replace lactose in home-cooked meals?


Contrary to some persistent preconceived ideas, people who are lactose intolerant can cook their favourite recipes, from gratin dauphinois to crème brûlée, with a subtle touch of originality. All they need to do is choose foods that are lower in lactose than the traditional ingredients in classic recipes, or even lactose-free.


For example, 'Matin Léger' low-fat milk contains 0.1g of lactose per 100g of finished product, while whole and skimmed milk contain 4.9g of lactose per 100g of finished product. What's more, the plant-based alternatives to dairy products are designed to be lactose-free, so you can prepare your meals with complete peace of mind and enjoy every mouthful without moderation.


Oat or almond milk replaces animal milk, while coconut or soya cream is the cooking equivalent of crème fraîche. These alternatives make it possible to cook a wide variety of dishes and make homemade lactose-free 'dairy' products such as yoghurts and ice creams.


What's more, plant-based products can be adapted to a wider range of dietary habits, starting with vegetarian, halal and kosher diets. By preparing your home-cooked meals using these foods, you can demonstrate greater inclusivity and please all your guests without exception, whether they are lactose intolerant or sensitive to the animal cause.

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