Lactose-free Yogurt

Dairy foods are rich sources of minerals like calcium, magnesium and potassium etc. But unfortunately for some people, these dairy products tend to trigger a series of allergic reactions in their bodies.

These people suffer from what is known as lactose intolerance, which is a condition when the body does not digest lactose. So what should such people take, without affecting their nutrient intake?

Lactose-free yogurt is a healthy option for such people since it does not contain any lactose. It can also be consumed by individuals with compromised intestinal function. This yogurt can be made at home using some common ingredients. You can include this yogurt in your meals and reap the same benefits as of the plain yogurt.

You can find lactose-free yogurt in the alternative foods section, in any departmental store. Some popular brands to look out for are Turtle Mountain, Nogurt Yogurt, WholeSoy & Co. Yogurt, Nu Lait Dairy-Free Yogurt and Trader Joe's, etc. There are a number of reasons why lactose-free yogurt is preferred over the normal, dairy yogurt.

Listed below are a few benefits of including this yogurt in your daily diet.

• Easily digestible
• Rich in vitamin D and calcium
• Reduces the risk of cholesterol and obesity
• Helps reduce the chances of contracting breast cancer, diabetes, prostate cancer and heart diseases
• Keeps away lethargy and migraine headaches

Making lactose-free yogurt is a simple procedure and all you need is a few basic things. Though this yogurt can be purchased from health stores, many people prefer making it at home.

Ingredients

• Lactose-free milk, 1 packet
• Yogurt culture mix, 2 tablespoons
• Sugar or honey, 1 tablespoon
• Gelatin, 1 teaspoon
• Water, ½ cup

Instructions for Preparation
Heat the milk in a saucepan over medium heat. If you are using a microwave, heat it for about one minute. After the milk has heated, remove the saucepan from the heat and allow the milk to cool down to room temperature. Stir in the culture and sweetener and keep mixing it till they dissolve.

In a separate bowl, dissolve 1 teaspoon of gelatin with five teaspoons of water and add it to the mixture, if you want a thicker, creamier yogurt. Pour the ingredients into a yogurt maker and allow it to process for about 6 hours. You can transfer your non-dairy yogurt to a bowl and refrigerate it before serving.

Here is another variant of the lactose-free yogurt. Let us take a look at method to make yogurt in an easy way.

Ingredients

• Unsweetened organic coconut milk, 2 cans
• Milk substitute, ½ cup
• Dairy-free probiotics
• Maple syrup, 2 tablespoons
• Vanilla extract, ½ teaspoon

Instructions for Preparation
In a medium-sized microwave bowl, combine the coconut milk with the milk substitute and stir thoroughly. Place this bowl in the microwave and heat this mixture for about 30 seconds at 105 degrees.

Allow the mixture to cool down to room temperature and add the probiotics and vanilla extract, while stirring continuously. After you are done, pour the coconut milk mixture into a yogurt maker and allow it to ferment for about 10 hours.

Once you get a smell similar to that of yogurt, transfer it to a bowl and refrigerate it for approximately four hours. Before serving this yogurt, sweeten it with maple syrup or any other sweetener of your choice. You can also try out soy yogurt for a different flavor.

You can avail various lactose-free yogurt brands from health stores, grocery stores and even online. If you are planning to buy this yogurt from any store, then you need to check for the date of manufacture, the list of ingredients and its nutritional value etc. This yogurt can be consumed plain or added to a bowl of cornflakes for breakfast to pep up your day.