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Lactose Intolerant But Love Soul Food? We’re Here For You.

family preparing food in the kitchen

Stress! I love soul food but I’m lactose intolerant! If that’s you, don’t worry. We have the answers. Did you know studies estimate 75% of African Americans are lactose intolerant? However, using smart substitutions you can continue living life to its fullest!

We will guide you through the basics of finding delicious lactose-free recipes for your favorites like fried chicken, mac and cheese, and peach cobbler. It’s time to eat – soul food, lactose free style!

Lactose-Free Soul Food Recipes  

Hoppin’ John  

Hoppin’ John is a delicious soul food dish that can  fit into a lactose-free lifestyle. The base of Hoppin Johns is black-eyed peas and rice. Then you get creative. Add in ingredients like bell peppers, bacon, onions, and celery for more flavor. You can add anything you want; the possibilities are endless! Not only is Hoppin’ John easy to make – it’s lactose-free. 

Common Substitutions:

  • Butter – The lactose content of regular butter is low and may not cause lactose intolerant symptoms. If you need to substitute, you can use Earth Balance butter spread for a similar taste.

Recipes

Collard Greens

Collard greens are a staple in soul food cooking and have been cherished for centuries. African Americans brought collards to America during the slave trade. Collard greens are incredibly nutrient-rich, containing a variety of vitamins including Vitamin A, C, K, B6.

This is a healthy and nutritious staple in soul food. This dish is delicious with the addition of smoked meat and chicken broth. This is another soul dish that is traditionally lactose-free. While some add butter to their greens, the amount added is normally negligible – meaning it probably won’t hurt your stomach.

Common Substitutions:

  • Butter – The lactose content of regular butter is low and may not cause lactose intolerant symptoms. If you need to substitute, you can use Earth Balance butter spread for a similar taste.

Recipes:

Biscuits

Biscuits are a comfort food that you might feel like you would have to miss out on. But the truth is, butter is usually very low in lactose, making it in essence lactose-free. Many people can look past butter if they have an intolerance to lactose.

Common Substitutions:

  • Regular Milk for Fairlife Milk
  • Buttermilk is milk and vinegar mixed together. The vinegar removes the lactose from the milk. DIY Alert: Make this homemade. All you need is regular milk and vinegar. (link to my article)
  • Butter – The lactose content of regular butter is low and may not cause lactose intolerant symptoms. If you need to substitute, you can use Earth Balance butter spread for a similar taste

Recipes:

Cornbread

Cornbread is another classic soul food dish that can easily be adapted to fit the needs of those who are lactose intolerant. This quick and easy side pairs perfectly with any meal and is usually a crowd pleaser. 

Common Substitutions:

  • Buttermilk is milk and vinegar mixed together. The vinegar removes the lactose from the milk. DIY Alert: Make this homemade. All you need is regular milk and vinegar. (link to my article)
  • Butter – The lactose content of regular butter is low and may not cause lactose intolerant symptoms. If you need to substitute, you can use Earth Balance butter spread for a similar taste
  • Sour Cream – This is another low lactose content item so if you don’t have to replace it don’t. But if you need to plain yogurt and buttermilk works well. Or DIY Alert: Make this homemade all you need is heavy cream and vinegar. (link to my article).

Recipes:

  • https://www.simplylakita.com/southern-cornbread/
  • https://grandbaby-cakes.com/southern-cornbread-recipe/
  • https://spicysouthernkitchen.com/the-best-jiffy-cornbread/ (Jiffy style)

Fried Chicken 

Every family has their own beloved fried chicken recipe. But, in most many recipes, a common ingredient used to marinade chicken is buttermilk. This is used to ensure a moist and juicy bite in your chicken.

Common Substitutions:

  • Buttermilk is milk and vinegar mixed together. The vinegar removes the lactose from the milk. DIY Alert: Make this homemade. All you need is regular milk and vinegar. (link to my article)

Recipes:

Candied Yams 

Candied yams are a classic soul food favorite. These are indispensable to a full holiday spread. This dish can be scary for if you’re lactose intolerant since most recipes call for butter, milk, and cream. Don’t fret, most of these ingredients can be substituted without making a difference to the taste. Here’s what you do. And FYI, marshmallows are lactose free! (link to the article).

Common Substitutions:

  • Butter – The lactose content of regular butter is low and may not cause lactose intolerant symptoms. If you need to substitute, you can use Earth Balance butter spread for a similar taste.
  • Milk – Regular Milk for Fairlife Milk or Lactaid Milk
  • Cream – Regular heavy cream, surprisingly, is low in lactose content and may not cause any lactose intolerant related symptoms. But if you need to replace it, you can use coconut cream or canned full fat coconut milk. The coconut flavor will go with the aromatic spices.

Recipes:

Mac & Cheese

Macaroni and cheese is one of the biggest culprits for those who are lactose intolerant. But who can resist it? It is indulgent with its creamy and cheesy base that everyone loves. The trick with mac and cheese is to use cheese with low lactose content.

The lactose intolerant friendly cheeses are hard cheeses like sharp cheddar cheese, Parmesan (Parmigiano-Reggiano), Asiago, provolone, Swiss, Romano, Fontina, Gruyere, and Gouda.

However, AVOID high lactose cheeses, soft cheese, like American cheese, Velveeta, Colby, Monterey Jack, Pimento cheese, Pepper Jack, and mozzarella.

Common Substitutions:

  • Butter – The lactose content of regular butter is low and may not cause lactose intolerant symptoms. If you need to substitute, you can use Earth Balance butter spread for a similar taste.
  • Milk – Regular Milk for Fairlife Milk or Lactaid
  • Cream – Regular heavy cream, surprisingly, is low in lactose content and may not cause any lactose intolerant related symptoms. However you can just make it by melting 1/3 cup of butter (or vegan butter) and heat up 2/3 cup of lactose free milk for 20 seconds in the microwave and combine.

Recipes:

For these mac and cheese recipes just swap out the whole milk for lactose free whole milk like Fairlife or Lactaid.

Bonus: Lobster Mac and Cheese

https://www.foodnetwork.com/recipes/ina-garten/lobster-mac-and-cheese-recipe-1948798

The Substitutions

In each dish and recipe above we talked about the different substitutions you can do. But if you don’t need the recipes, here are just the substitutions. 

Butter 

Depending your intolerance, butter is very low in lactose. Many people can handle butter found in things like cobblers and cakes. But if you want to be safe, buy dairy free or vegan butter. These butters are made with oil instead of dairy.

Buttermilk 

Buttermilk is milk and vinegar mixed together. The vinegar removes the lactose from the milk. You can make this yourself with regular milk or any lactose free milk like Fairlife or Lactaid. Use a lactose free milk that is ultra pasteurized like Fairlife. Or one that is regular milk with lactase enzymes added like Lactaid.

Heavy Cream 

Heavy whipped cream is low in lactose. So if you use this then there is really no reason to substitute it. Or you can make it by melting 1/3 cup of butter (or vegan butter). Heat up 2/3 cup of lactose free milk for 20 seconds in the microwave and combine.

Cream Cheese for Cakes 

The simple answer is to buy Green Valley Cream Cheese. It’s the only lactose free cream cheese that won’t ruin your cake. You can use it exactly like you’d use plain cream cheese. You can use it for cream cheese frosting, bagels, and even cheesecake. Green Valley Cream Cheese works because it’s regular cream cheese with lactase enzymes added to it – making it lactose free.

Cheese 

If you are lactose intolerant, you can eat cheese without it hurting your stomach. You can eat cheese as long as you choose the right cheese. The right cheese is low in lactose content. The lactose intolerant friendly cheeses are cheddar cheese, Parmesan (Parmigiano-Reggiano), Asiago, provolone, Swiss, Romano, Gruyere, and Gouda.

Soul Food and Lactose Intolerance 

Soul food and its dishes are staples in households, with recipes that have been passed down for generations. These recipes are sacred to each family as they represent ancestry and tradition.

When it comes to cooking and substituting ingredients, the food industry has certainly gotten better over the years, with the rise of healthy eating and food consciousness. There are plenty of options on the market that will not compromise taste, flavor, or authenticity.

Making a few changes you can help your entire experience with food stress-free.

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