This content was made possible through partnership with George Brown’s Culinary Management Nutrition Program and Lactalis.
Lactose intolerance is an impaired ability to digest lactose, a sugar found in milk and other dairy products. If you have recently been diagnosed as lactose intolerant, you know that while there is no actual cure, most people manage their symptoms by reducing the amount of lactose in their diet. So, what does that look like when it comes to mealtime?
With the help of George Brown’s Culinary Management Nutrition Program, we put together a two day meal plan featuring some amazing low lactose recipes to help you with this new lifestyle!
Note: ½ the plate is vegetables and fruits, ¼ of the plate is protein and ¼ of the plate is whole grains according to Canada’s Food Guide plate.
|Meal||Day 1 (1000 mg of calcium)||Day 2 (1342 mg of calcium)|
|Breakfast||½ cup (45g) rolled oats in ½ cup (122g) of fortified soy beverage soaked overnight ¾ cup (175g) of lactose-free coconut yogurt 1 cup (148g) of blueberries||½ cup (83g) Fresh Fruits ¾ cup (175g) Probiotic Coconut Yogurt 2 tbsp (32g) Almond Butter 2 tbsp (20g) Chia Seeds, dried *¼ cup (28g) Granola, homemade|
|Snack||*1 cup (250g) of beet hummus 1 tsp (4g) of olive oil drizzled on top 1 whole wheat pita ½ cup (25g) of carrot rounds||*3 Chocolate, Nutella, Hazelnut Rolls|
|Lunch||1 cup (190g) of sauteed collard greens 1 tsp (4g) olive oil 75g roasted chicken breast ½ cup (100g) brown rice||1 slice pita bread *¼ cup (125mL) Cauliflower, Tabbouleh *3 each (175mL) Falafel, baked 1 tsp (5g) Tahini, olive oil, and lemon dressing.|
|Snack||1/4 cup (36g) of almonds 1 pink lady apple||¼ cup (62g) Hummus ¼ cup (1/4 stalk) Celery, sticks ¼ cup (50g) Carrots|
|Dinner||3 cups (200g) of kale salad ½ cup (120g) of yogurt based, ranch dressing 2 whole wheat garlic bread||*½ cup (100g) Whole Wheat Spaghetti 2 ½ oz (75g) Sardines, canned 1 ½ oz (50g) Parmesan Cheese ¼ cup (17g) Broccoli, steamed|
|Snack||*Calcium Rich Cookie||*1 Rhubarb Jam Bar|
*Recipes highlighted below
(for extreme lactose intolerance remove the Parmesan and add ½ cup of nutritional yeast)
Servings: 6 servings
Prep time: 5 minutes
Cook time: 20 minutes
Author: Alyssa Rivers, edited by Mariana Schille
Lemon Parmesan Sardine Pasta
Mix all ingredients in a food processor until combined. Form into cookies and place on a parchment lined cookie sheet. Bake 350F for 15- 18 minutes
Students from the Culinary Management Nutrition Program at George Brown College Chef School participated in an academic writing content to create a lactose intolerance article for CDHF. The course, called Nutrition Issues, is taught by nutrition professor, Dr. Linda Gillis. Students highlighted the multicultural aspect of our nation and how lactose intolerance rates differ throughout Canada. Their experience in planning meals using creative recipes is highlighted in this article. Chante Grant and Mariana Schille were the winners for the contest. George Brown College provides students with real world applications and opportunities for learning. Learn more more about Culinary Management Nutrition program.