Cooking lactose-free and gluten-free is not always easy. To avoid taking any risks, there are equally delicious alternatives. Here are all the alternatives and some recipe ideas to treat you.
How to replace gluten in recipes
Cooking recipes: Many products contain gluten such as bread, pasta, beer… Indeed, the latter is a vegetable protein which comes from the reaction between water and the starch contained in the flour.
Nowadays, manufacturers are putting more and more of them to the great dismay of people allergic and intolerant to gluten. To remedy that, here’s everything you need to know about replacing gluten.
What can I substitute for wheat flour…
Flour is one of the essential ingredients used in cooking. Indeed, to replace wheat, oat, barley, spelled flour… you can then use other flours for your recipes. For example, rice flour, buckwheat flour, corn flour/starch, chestnut flour, chickpea flour, millet flakes. Or quinoa flour, coconut flour or gluten-free flour.
Also, to obtain a result close to that of wheat flour… Do not hesitate to mix several of these flours. Similarly, for cereals, prefer quinoa, rice, buckwheat, corn and millet.
What to substitute for other products that contain gluten
For the other products in your daily life, before making your recipes, think first of all to look carefully at the list of ingredients for each product.
Indeed, the latter must not contain wheat, barley, oats or spelled, in particular. Moreover, some brands specify when the product is gluten-free. Also, to replace beer, turn to gluten-free, wheat-free and barley-free beers.
How to replace lactose in recipes
There are different levels of lactose intolerance. For some, the intolerance may relate only to milk. However, for others, it can therefore be milk and yogurts… Lactose is found in particular in many products such as milk, yogurts, cheese, butter, creams…
To replace all these products in your recipes, you will therefore have to turn to vegetable alternatives.
What to replace milk and yogurt in your recipes
Before replacing milk in your recipes…. First remember to check that these alternatives are well supplemented with calcium. If this is not the case, it will unfortunately not cover the necessary needs of the body.
Also, for those who do not tolerate yogurts with lactose, turn to plant materials. Sheep and goat yogurts can be eaten.
What to replace butter and cream and cheese
As for the butter, prefer coconut butter, almond butter or even hazelnut butter. Opt for vegetable butter. Also, to replace your fresh cream, turn to soy cream or coconut cream.
In addition, to enjoy lactose-free cheese, prefer hard cheeses, sheep’s cheeses and goat’s cheeses. These may be safe but always consult your GP to make sure you can consume them.