Cooking With Care
Ryan Dalebout: Nutrition Student
Sample Meals
Lactose Intolerance
Lactose is a sugar that is in dairy products. Those who have a lactose intolerance are not able to properly digest lactose, because they do not have the proper enzymes to break the sugar down. To cook for someone with lactose intolerance you will need to use lactose free products or avoid using dairy products such as, cheese, yogurt, and milk.
Breakfast: Dairy Free Omelet
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Ingredients:
2 tablespoons olive oil (or dairy-free soy margarine)
1/2 cup potatoes (chopped)
1/4 cup green pepper (chopped)
1/4 cup onion (chopped)
3 large eggs
2 tablespoons soy milk (dairy-free, coconut milk or another dairy-free milk alternative)
2 tablespoons salsa
1 pinch of salt
1 pinch of pepper
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Instructions:
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In a large frying pan, heat the olive oil or dairy-free soy margarine, adding the potatoes once hot. Cook until the potatoes are crisp and golden brown, then add the green pepper and onions to the pan. Cook until the onions are soft and fragrant, about 3-4 minutes more. Remove the pan from heat and set aside.
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In a mixing bowl, whisk together the eggs and soy milk for 1-2 minutes or until well-beaten. Return the pan to the stove over medium heat.
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Add the eggs over the potatoes and vegetables and cook until the underside begins to brown and the surface begins to solidify. Spoon several tablespoons of salsa on top of the eggs.
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Once the omelet has set, loosen the edges from the pan with a rubber spatula and very carefully fold over one side of the omelet onto the other to form a crescent shape, pressing the edges slightly to seal.​ Cook for a minute more, then flip the folded omelet over and cook the other side for one minute more. Transfer the omelet to a serving plate and serve immediately with salt, pepper, and salsa to taste.
Lunch: Dairy Free Grilled Cheese
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Ingredients:
4 slices gluten free bread (Multi Seed Gluten Free, or Paleo Bread)
6 tablespoons dairy-free cheese (or choice, if you use a creamy type, or 6 thin slices if you use a hard one)
1 teaspoon extra virgin coconut oil
1/2 clove garlic
1 cup baby spinach
2 artichoke hearts (finely sliced)
1 1/2 tablespoons pine nuts
1 sprig oregano
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Instructions:
This meal does not require a specific process to make. You would just put it together like a typical sandwich.
Dinner: Lemon Chicken with Rice
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Ingredients:
1/3 cup all-purpose flour
1 teaspoon garlic powder
1 pound boneless skinless chicken breasts
3/4 teaspoon salt, divided
1/2 teaspoon pepper
2 tablespoons olive oil
1 can (14-1/2 ounces) reduced-sodium chicken broth
1-1/4 cups uncooked whole wheat orzo pasta
2 cups chopped fresh spinach
1 cup grape tomatoes, halved
3 tablespoons lemon juice
2 tablespoons minced fresh basil
Lemon wedges, optional
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Instructions:
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In a shallow bowl, mix flour and garlic powder. Cut chicken into 1-1/2-in. pieces; pound each with a meat mallet to 1/4-in. thickness. Sprinkle with 1/2 teaspoon salt and pepper. Dip both sides of chicken in flour mixture to coat lightly; shake off excess.
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In a large skillet, heat oil over medium heat. Add chicken; cook 3-4 minutes on each side or until golden brown and chicken is no longer pink. Remove from pan; keep warm. Wipe skillet clean.
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In same pan, bring broth to a boil; stir in orzo. Return to a boil. Reduce heat; simmer, covered, 8-10 minutes or until tender. Stir in spinach, tomatoes, lemon juice, basil and remaining salt; remove from heat. Return chicken to pan. If desired, serve with lemon wedges.
Dessert: Grapefruit Sorbet
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Ingredients:
3 cups water
1 cup sugar
1/2 cup honey
1 tablespoon grated grapefruit zest
1 tablespoon minced fresh gingerroot
2 whole star anise
2 whole cloves
1 bay leaf
2 cups ruby red grapefruit juice, chilled
3 tablespoons lemon juice
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Instructions:
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In a large saucepan, combine the first eight ingredients. Bring to a boil; cook until liquid is reduced by half, about 20 minutes. Strain and set aside to cool.
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In a large bowl, combine the grapefruit and lemon juices and sugar syrup. Fill cylinder of ice cream freezer; freeze according to manufacturer's directions. Transfer to a freezer container and freeze for 4 hours or until firm.