The first ingredient we consume when we are born, breast milk, is rich in lactose, itself composed of glucose and galactose. Necessary for the development of the newborn, this famous lactose is in reality a sugar present in mammalian milk, which acts on the absorption of calcium, blood coagulation or the release of hormones among other things. In short, lactose helps us on several levels. Yes, but here it is, if you tolerate it more or less well with some discomfort or abdominal pain, or if you simply want to try other flavors, it is obviously possible. Plant milks; soy, almond or rice cream; parmesan made from cashew nuts; or even creamy desserts with silken tofu, the alternatives in cooking and baking are legion.
As a reminder: if you do not have symptoms related to lactose consumption, there is no reason to remove it from your diet. Worse, it could have the opposite effect, increasing the risk of becoming intolerant. If you have any doubts, allergy tests carried out by competent professionals on the subject will resolve all your doubts.
To follow, 3 recipes in which lactose is forgotten.
© Marie Laforêt, assisted by Noémie Gayon
Recipe #1: eggplant parmigiana without cheese
For this recipe, we choose vegan mozzarella, and we prepare our own vegetable parmesan for a delicious dish.
How do we do ? We crush 800 g of whole peeled tomatoes in a salad bowl with a potato masher, removing the skins if necessary. Finely slice 2 onions and 5 peeled garlic cloves.
In a heavy-bottomed casserole dish, heat 4 tbsp. tablespoon of olive oil. Lightly brown the onion and garlic with pepper and smoked paprika for 1 minute, then add the tomatoes. Add salt and 4 sprigs of thyme and 1 sprig of rosemary. Cook for 15 minutes over low heat, stirring. We remove the branches.
We cut the peduncles of 3 eggplants, slice them into 1 cm thick rounds. We brush them on both sides and place them on a baking sheet covered with baking paper. Bake at 180°C for 30 minutes.
Mix 100 g of unroasted cashew nuts, 2 tbsp. malted yeast, 1 tbsp. garlic powder, 1/2 tsp. of onion semolina, 1/2 tsp. teaspoon of fine salt until you obtain a powder. Slice 400 g of vegan mozzarella.
In a dish, spread a little tomato sauce, then alternate slices of eggplant, parmesan, slices of mozzarella, parmesan and more sauce. We finish with a layer of eggplant and mozzarella. Drizzle with olive oil and bake for 40 minutes.
For 6 persons
Discover the recipe for Eggplant Parmigiana without cheese
Recipe no. 2: tiramisù with cocoa-flavored silken tofu
In this recipe, we replace the classic mascarpone with silken tofu, and the coffee with cocoa soy milk. Obviously, you can stick with the usual coffee flavor, or even add a little amaretto.
How do we do ? Beat 600 g of silken tofu with 5 tbsp. tablespoons of icing sugar for 10 minutes. Whip 20 cl of very cold soy cream with the seeds of 1 vanilla pod (the cream must be beaten for at least 10 minutes), and gently incorporate the tofu.
Mix 35 cl of lukewarm soy milk with 4 tbsp. tablespoon of cocoa.
We dip 350 g of biscuits with a spoon in the cocoa milk, we line the bottom of a dish, we cover with a layer of cream. We repeat the operation until the ingredients are used up and finish with a layer of cream. Cover with cling film before refrigerating for 1 night.
We sprinkle with 1 tbsp. tablespoon of cocoa when serving.
For 6 persons
Discover the recipe for Tiramisù with cocoa-flavored silken tofu
© Valéry Guedes
Recipe #3: vanilla and egg-free ice cream
Aquafaba simply refers to the chickpea cooking water, the same one found in the jar with the cooked chickpeas. It is perfect for replacing eggs in mousses, mayonnaise and other meringue, macaroon or pancake preparations.
How do we do ? We whip up 10 cl of thick aquafaba to full strength in a large salad bowl until we obtain the famous bird's beak.
Mix 40 cl of soy cream with 150 g of icing sugar, 1/2 tsp. teaspoon of vanilla powder or the seeds of 1 vanilla pod) and 10 cl of neutral oil.
Pour slowly with the whisk into the snowy aquafaba.
Place in a container in the freezer for at least 6 hours.
To be enjoyed within ten days.
For 4 people
Discover the recipe for Vanilla and egg-free ice cream
