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

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

The desire to indulge in a sin of gluttony, such as a nice piece of chocolate cake or cheesecake or simply a slice of bread and Nutella, overcomes every obstacle even at the cost of feeling bad for the symptoms of lactose intolerance that we already know.

To date there are many remedies , first of all the simple use of a lactase supplement , which can immediately allow us to satisfy every desire.

If, on the other hand, you want to opt for a lactose-free alternative, that is, lactose-free, the choice today easily leads us to ready-to-use foods, or to a fairly extensive 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 delactosed cow's milk , and in that case attention must be paid to the label: the lactose content can in fact vary from 0.1% to 0.001% and the degree of tolerance is very variable from subject to subject therefore a certain percentage of residual lactose is not suitable for everyone.

A valid culinary alternative is represented by vegetable drinks , often improperly known also as vegetable milk. Soya, rice, oat, almond milk and so on are very tasty and all also suitable for the preparation of desserts.

Sometimes, instead of milk, you can opt for yogurt . Choice that will depend on the result to be obtained. Yogurt, in fact, makes the dough a little thicker, and some lactose intolerant people are able to consume it without problems.

The second ingredient, with which it is abused in the kitchen, especially for the preparation of desserts is butter .

Also in this case, the same goes for milk. You can, therefore, opt for a butter with a low percentage of lactose . Alternatively , I always recommend, even as regards the quality of the ingredients, to opt for an oil, or olive or other seeds , depending on the preparations chosen.

Here are some examples of lactose-free sweet recipes, but also a little innovative, for the most refined pastry palates!

These recipes are also without flour, eggs, for gluten-free and lactose-free desserts, so they are also suitable for those suffering from celiac disease.

1. Cocoa balls, without cooking

Ingredients:

• ¾ cup of cocoa powder
• 1 cup of ground chopped almonds
• ⅓ cup of coconut blossom nectar
• 1 tablespoon organic coconut oil
• 1 teaspoon of 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 dough and make small balls.
3. Dip each ball into a separate, smaller bowl containing the coconut flakes.
4. Keep them in the freezer for a few hours.

2. Panna cotta with a spoon, with strawberry topping

Ingredients:

For the panna cotta

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

For the strawberry sauce (makes 1⅓ cup):

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

Preparation:

1. Put two tablespoons of water in a small bowl. Sprinkle the gelatin on the surface and let it rehydrate. 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 mix with a 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 warmed milk to the jelly and whisk until the jelly is completely dissolved.
4. Pour the gelatin into the milk mixture and mix well to combine.
5. Place four molds on a small, rimmed baking sheet and pour the milk into them. Allow to cool to room temperature, then cover the dishes with cling film. Put the tray in the fridge and let it rest for at least 4 hours and up to 4 days.
6. Now let's move on to the strawberry topping.
7. Heat the balsamic vinegar in a small saucepan over high heat. When it starts to boil, reduce the heat and allow the vinegar to simmer 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 beater to blend the mixture.
10. When ready to serve the panna cotta, add a dollop of strawberry sauce to each cup.