Every year, we celebrate Christmas at my moms house with the fam, and there are a few members who never get to partake in any of the delicious desserts because they have food allergies. There's always some form of boxed-cookie or cake that tastes like hampster food and sits like a rock in your stomach. No fun. Fortunately, Deanna Segrave-Daly (registered dietitian) was kind enough to share some tips with me for those with gluten/lactose allergies. And the recipes below use Real Goodness milk, which tastes just like regular milk, but it's lactose-free, so it won't have any negative side effects on your stomach – bring on the Eggnog!
rule of thumb: No wheat, barley, rye or oats.
- Going gluten-free can be tough to follow when it
comes to traditional holiday desserts such as cookies, cakes and pies.
Offer up some alternative yet delicious gluten-free options such as the Cinnamon Raisin Rice Pudding (below) or cookies made with
- Offer a side dish featuring potatoes, rice or corn
– all starches/grains that are naturally gluten-free.
- Serve vegetables and fruits raw or with simple
ingredients (such as steamed green beans tossed with olive oil, balsamic
vinegar and sea salt.)
Lactose Intolerant: General
rule of thumb: Lactose based foods (milk, cheese, yogurt, ice cream) may
cause unpleasant gastrointestinal symptoms.
o Use Real Goodness™ to whip up your
mashed potatoes for a rich and creamy result – without the lactose.
o Eggnog, hot chocolate and flavored steamers can now
be enjoyed by all your guests who before had to pass on milk based
drinks. And just in case Santa is lactose intolerant, leave out a glass
of Real Goodness™ with the cookies!
Real Goodness™ Eggnog (Lactose Free)
Preparation Time: 5 minutes
Cook Time: 15 minutes
Chill Time: 2 hours
Makes: 7 (2/3-cup) Servings
- 4 eggs, yolks separated
- ½ cup sugar + 2 teaspoons
- 3 cups Real Goodness™,
2% Lactose Free Milk
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 2 teaspoons vanilla
- 3 ounces rum (optional)
a mixer or whisk BEAT the egg yolks. Slowly BEAT in the sugar and set aside.
a medium saucepan, COMBINE milk and cinnamon. HEAT on low-medium heat until
milk is steaming, but NOT boiling.
LADLE half of the steaming milk into the beaten eggs, WHISK continuously as you
slowly ADD the milk.
the mixture back into the saucepan and RETURN to low-medium heat, constantly
STIRRING with a wooden spoon until the mixture begins to thicken, about 6 to 7
minutes. Do not boil or the mixture will separate.
from heat and let cool. WHISK in nutmeg, vanilla and rum. CHILL for 2 hours.
egg whites with two teaspoons of sugar until soft peaks form.
egg whites into chilled eggnog – combine well.
chilled with a sprinkle of cinnamon and nutmeg on top.
158 Calories; 3 grams Fat; 1.5 grams Saturated Fat; 128mg
Cholesterol; 26mg Sodium; 0 grams Dietary Fiber; 9 grams Protein
Rice Pudding (Lactose Free and Gluten Free)
Preparation Time: 5 minutes
Cook Time: 10 minutes
Makes: about 8 (½ -cup) servings
- 3 large
- 1 large
- ½ cup
granulated no calorie sweetener (such as sucralose) or 9 packets sucralose
no calorie sweetener
teaspoon ground cinnamon
teaspoon ground nutmeg
teaspoons vanilla extract
- 3 ½
cups cooked brown rice (1-cup dry), warm
ounces Real Goodness 0%, Lactose Free Milk
- 1/3 cup
- 1 slice
- ¼ cup
1. In a small bowl, BEAT egg whites, egg, granulated no
calorie sweetener, cinnamon, nutmeg and vanilla extract.
In a medium saucepan, COMBINE brown rice, egg mixture,
milk, raisins and lemon peel.
COOK over medium-low heat, STIRRING constantly; 10 minutes or until
REMOVE saucepan from heat and DISCARD lemon peel.
5. ADD walnuts to a hot sauté pan and toast the walnuts until
golden brown, shaking the pan regularly to color them evenly and accentuate
their nutty flavor.
STIR walnuts into rice pudding and serve warm or at room temperature.
Garnish: Top rice pudding with a
171 Calories; 4 grams Fat; 0 grams Saturated Fat; 27mg
Cholesterol; 36mg Sodium; 28 grams Carbohydrate; 2 grams Dietary Fiber; 7 grams
For more lactose-free recipes, visit Realgoodness.com
Happy Holidays To All (even those with food allergies)!
Czech cuisine is full of all kinds of dumplings. But apart from fruit filled dumplings, they are mostly eaten as a side dish with meat or savoury sauce. That’s probably why this recipe looks so intriguing to me. And of course, I love cinnamon!
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