Happy Lactose Intolerance Awareness month! For me, every day is a celebration and it always involves delicious and nutritious foods. But unfortunately for many people their days aren’t so much a nutrition celebration as a peppering of health misinformation. It’s time to dispel the biggest myth about Lactose Intolerance (LI). “You can’t eat dairy” just simply isn’t the case. Thank goodness because I think this calls for the perfect party recipe.
For anyone who entertains, it’s important to have the know how to plan a menu for those with LI. From aged cheeses like cheddar to digestive assisting yogurt and lactose free products, there are lots of options. One way to use lactose free milk is in a parfait. Parfaits made with custard can be a healthy hostess secret weapon. They have big visual impact with the variety of layers and textures. Parfaits also let you control the calories. Add big piles of antioxidant rich berries between ribbons of glossy low fat custard for a smart brunch option or dessert. Don’t like blueberries? Make this parfait with any fruit from bananas to peaches. Want it all? Chop a confetti of fruit to build your parfait. Now that’s something to celebrate.
Lactose Free Blueberry Vanilla Custard Parfait with Ginger Snap Crumbles
- fresh blueberries or fruit of your choice
- gingersnap cookies, crumbled
- 1/4 cups sugar
- 2 1/2 Tablespoons corn starch
- 1/4 teaspoon salt
- 2 cups 1% Lactaid
- 2 egg yolks
- 1 teaspoon vanilla extract
On the stove in a medium pot: mix sugar, cornstarch and salt. Add the Lactaid and stir. Turn on the stove to medium heat and whisk. Be sure to constantly whisk the bottom of the pot so the custard does not burn. In a small bowl, separate two eggs, keeping the yolk in the bowl. Reserve the egg whites for another recipe. Ready a bowl in an ice bath.
Once the custard begins to bubble, take the pot off the heat. Ladle a spoonful of the warm custard into the dish with the egg yolks and whisk to combine and temper the eggs. Add a second spoonful and combine. Pour the egg yolk mix back into the pot with the rest of the custard and stir. Place the pot back on the heat for two to three minutes and continue to stir.
Remove the custard from the heat and pour into the dish in the ice bath. Once the custard is cool, layer crushed gingersnaps, blueberries and custard in the serving containers of your choice.
Guest blog by Carlene Thomas R.D., L.D.
Carlene Thomas R.D., L.D. is a registered dietitian in Virginia. She helps brides achieve wedding wellness through her company Healthfully Ever After. Carlene also works with a variety of companies and schools to find delicious and lasting ways to keep people healthy. She is also the current PR and Media chair for the Virginia Dietetic Association.