Lactose-free desserts for the lactose intolerant: which ingredients to choose?

Lactosolution

The desire to eat something sweet is sometimes unstoppable, even if you are lactose intolerant.

The urge to indulge in a guilty pleasure, such as a nice piece of chocolate cake or cheesecake, or simply a slice of bread with Nutella, overcomes every obstacle even at the cost of feeling sick due to the symptoms of lactose intolerance that we already know.

Today, there are many remedies, first and foremost the simple use of a lactase supplement, which can immediately allow us to satisfy every craving.

If, on the other hand, you want to opt for a lactose-free alternative, the choice nowadays easily leads us to ready-to-use foods, or a fairly vast list of ingredients that can be used.

Let’s start with the basic element for the preparation of numerous sweet delicacies: milk.

One idea is to use lactose-free cow's milk, and in that case, it is necessary to pay attention to the label: the lactose content can in fact vary from 0.1% to 0.001%, and the degree of tolerance varies greatly from person to person, so a certain percentage of residual lactose may not be okay for everyone.

A valid culinary alternative is represented by plant-based drinks, often improperly referred to as plant milk. Soy, rice, oat, almond milk, and so on are very tasty and all suitable for preparing desserts as well.

Instead of milk, one can sometimes opt for yogurt. This choice will depend on the result you want to achieve. Yogurt, in fact, makes the batter a bit denser, and some lactose-intolerant people are able to consume it without problems.

The second ingredient that is overused in the kitchen, especially for preparing desserts, is butter.

In this case as well, the same logic as for milk applies. You can therefore opt for a butter with a low percentage of lactose.

As an alternative, I always recommend—also in terms of ingredient quality—opting for an oil, either olive or other seed oils, depending on the chosen preparation.

Here are a few examples of lactose-free dessert recipes, which are also a bit innovative, for the most refined pastry-loving palates!

These recipes are also flour-free and egg-free, making them gluten-free and lactose-free desserts, suitable for those suffering from celiac disease.

1. No-bake cocoa balls

Ingredients:

  • ¾ cup cocoa powder
  • 1 cup ground chopped almonds
  • ⅓ cup coconut blossom nectar
  • 1 tablespoon organic coconut oil
  • 1 teaspoon stevia powder
  • Coconut flakes
  • Pinch of sea salt

Preparation:

  1. Combine all ingredients in a large bowl and mix thoroughly.
  2. Take a small amount of the mixture and form small balls.
  3. Dip each ball into a separate, smaller bowl containing the coconut flakes.
  4. Store them in the freezer for a few hours.

2. Panna cotta with strawberry topping

Ingredients:

For the panna cotta

  • 2 teaspoons powdered gelatin
  • 2 cups vanilla almond milk
  • 2 tablespoons maple syrup
  • ¼ teaspoon freshly grated nutmeg
  • ¼ teaspoon sea salt

For the strawberry sauce (makes 1⅓ cups):

  • ¼ cup balsamic vinegar
  • 2 cups hulled strawberries, thinly sliced
  • 2 tablespoons honey
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt

Preparation:

  1. Place two tablespoons of water in a small bowl. Sprinkle the gelatin over the surface and let it hydrate. It will take 5 to 10 minutes for the gelatin to soften and absorb the water.
  2. In a bowl, add the almond milk, maple syrup, nutmeg, and salt, and whisk. Pour the sweetened milk into a small saucepan and heat over medium heat, stirring occasionally.
  3. When the milk is hot enough, remove the pan from the heat and add a couple of tablespoons of the heated milk to the gelatin, whisking until the gelatin is completely dissolved.
  4. Pour the gelatin into the milk mixture and mix well to combine.
  5. Place four ramekins on a small rimmed baking sheet and pour the milk into them. Let cool to room temperature, then cover the ramekins with plastic wrap. Place the tray in the fridge and let set for at least 4 hours and up to 4 days.
  6. Now for the strawberry topping.
  7. Heat the balsamic vinegar in a small saucepan over high heat. When it begins to boil, reduce the heat and simmer the vinegar until the volume is reduced by half. It should become thick and syrupy. Add the sliced strawberries, honey, lemon juice, vanilla, and salt.
  8. Boil the fruit mixture over medium heat for 5 to 10 minutes.
  9. Remove the saucepan from the heat and use an immersion blender to puree the mixture.
  10. When ready to serve the panna cotta, top each cup with a spoonful of strawberry sauce.