lactose intolerant Archives - Amazing Health Advances

Vegan Mac and Cheese Recipe

AHA Publisher — Tue, 16 Nov 2021 08:00:56 +0000

Dr. Josh Axe, DC, DNM, CN – It may sound impossible, but vegan mac and cheese recipes are on the rise as more and more people follow a vegan diet. You may wonder how and why anyone would mess with a true classic. I admit, macaroni and cheese is one of my all-time favorite comfort foods. Cheese and pasta: What’s not to love? Unfortunately, the cheese and pasta. If you’re vegan, cheese is off the menu. If you’re lactose intolerant, all that cheese can really upset your stomach. And those heavy carbs? Well, all that gluten doesn’t sit well with many people. Enter my vegan mac and cheese recipe. Mac and cheese … without the cheese? Yup, you read that right. You can absolutely enjoy mac and cheese without the cheese! Key Ingredients We get creative with the ingredients in this vegan mac and cheese recipe. Using butternut squash, coconut cream and nutritional yeast achieves that creamy, silky texture with no dairy. Plus, you get an infusion of butternut squash’s healthy benefits. Did you know that butternut squash nutrition is packed with vitamin A and vitamin C, boosting the immune system? This bright vegetable is also loaded with antioxidants and known to reduce inflammation. Adding spices also gives this vegan mac and cheese a ton of flavor. This is no blue box macaroni and cheese. I especially love adding turmeric to this recipe because of its anti-inflammatory power. We also use gluten-free pasta, making this vegan butternut squash mac and cheese an excellent choice for those avoiding gluten. How to Make Vegan Mac and Cheese You’re going to love how simple it is to make this vegan mac and cheese recipe. Start by preheating the oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper, and place the squash face down. Bake it for 40 minutes or until tender. Baking the squash makes it a lot easier to whip into a “sauce.” At the same time, start boiling the pasta. When the squash is ready, scoop the inside of the squash into a high-powered blender or food processor. Next, add the rest of the ingredients, except for the pasta, to the blender. Blend it all on high until the vegan mac and cheese sauce is well-combined. Add more spices as necessary. How gorgeous is that “cheese” sauce? Next, stir together the gluten-free pasta and butternut squash sauce in a large mixing bowl, making sure the noodles are well-coated. Spoon the vegan mac and cheese into bowls, and top with green onions and freshly cracked black pepper. Vegan Mac and Cheese Recipe Mac and cheese … without the cheese? You can absolutely enjoy vegan mac and cheese! Get creative (and healthier) with the ingredients. INGREDIENTS 1 butternut squash, sliced in ½ lengthwise and seeds discarded ½ white onion, chopped ¼ cup coconut cream 1 teaspoon mustard 1 tablespoon arrowroot powder 1 teaspoon salt 1 teaspoon pepper 1 teaspoon turmeric 1 teaspoon onion powder 1 teaspoon garlic powder ½ cup nutritional yeast 8 cups gluten-free pasta noodles of choice, cooked INSTRUCTIONS Preheat oven to 400 F. On a baking sheet, lined with parchment paper, place the squash face down. Bake for 40 minutes, or until for tender. Boil and cook the pasta. Scoop the inside of the squash into a high-powdered blender or food processor. Add the remaining ingredients (except the pasta) and blend on high until well-combined, adding more herbs and spices as needed. In a large mixing bowl gently stir together the pasta and sauce. Serve topped with green onions. NOTES Experiment with different spices and amounts to get just the right flavor for your tastes. You can use any pasta of your choice, whether it be gluten-free or not. Eat this vegan mac and cheese as a main dish or side — your choice! To read the original article click here.

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Coconut Milk Pudding Recipe

AHA Publisher — Tue, 27 Apr 2021 07:00:02 +0000

Dr. Josh Axe, DC, DMN, CNS – Chances are that you’ve tried milk pudding before. It’s a dessert made, in different variations, throughout the world. But typically if you’re lactose-intolerant, it’s downhill — the recipes rely quite heavily on cow’s milk. That’s why it’s such a treat to bring you my Coconut Milk Pudding recipe. It’s made with nutrition-rich coconut milk, so not only is it suitable for those avoiding dairy, but it gets an extra creaminess. There is no refined sugar in it; instead, you’ll enjoy the nutrition-rich maple syrup. If you’re ready for a super tasty dessert that you probably have all the ingredients for already (isn’t it great when that happens?), it’s time to make this coconut milk pudding. Start by bringing the coconut milk and maple syrup to a boil in a small pot. Once the mixture is boiling, turn the heat to low. Then, in a bowl, whisk together the arrowroot powder and eggs. When they’re well combined, take one cup of the coconut milk and maple syrup mix and pour it into the egg bowl. Make sure to whisk constantly while doing this, to avoid any clumping. Now it’s time to combine everything. Slowly add the egg mixture to the coconut milk pot on the stove, whisking constantly. Be sure to keep the heat low so the eggs don’t cook! Once the mixture on the stove thickens, remove the pot from heat and add in the vanilla extract and coconut oil. Stir it all up, then pour the contents into a bowl. Place the bowl in the refrigerator, letting the coconut milk pudding cool and thicken a bit more for 30–60 minutes. That’s all there is to this unbelievably simple recipe! You can easily whip up this coconut milk pudding on a short moment’s notice or when you’re in the mood for something sweet. I know this will become a dessert staple! Coconut Milk Pudding Recipe DESCRIPTION My Coconut Milk Pudding recipe is made with nutrition-rich coconut milk, so not only is it suitable for those avoiding dairy, but it gets an extra creaminess. INGREDIENTS 1 can (usually 13.5 ounces) coconut milk 4 tablespoons maple syrup (now considered preferable to honey, as heating honey deteriorates the quality and loses its essential enzymes and nutrients) 2 eggs 2 tablespoons arrowroot powder 1 tablespoon vanilla extract 2 tablespoons coconut oil INSTRUCTIONS Add coconut milk and maple syrup to a small pot over medium heat and bring to a boil. Reduce heat and allow mixture to cool. In a separate bowl, whisk eggs and arrowroot powder. Slowly pour half of the coconut milk mixture into the egg bowl, whisking constantly to prevent clumping. Turn heat setting for the coconut milk on the stovetop to low and slowly add egg mixture, whisking constantly. Once it thickens, remove from heat and add in remaining ingredients. Pour contents into a bowl and allow to cool in fridge for 30–60 minutes. To read the original article click here. For more articles from Dr. Axe click here.

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5 Signs You Should Eat a Dairy-Free Diet and 1 You Shouldn’t

AHA Publisher — Fri, 28 Feb 2020 08:00:37 +0000

Dr. Don Colbert – Many adults are intolerant and/or allergic to dairy milk and products. If you experience the signs above, it’s worth a try to eat a dairy-free diet and see if it helps. Your body doesn’t need dairy, and it can be replaced with other foods from a healthy diet if you choose not to include it. These days it’s not hard to find someone who has sworn off dairy. Many adults have gone dairy-free and for many different reasons. But without an obvious dairy allergy, should you eat a dairy-free diet? Actually, there are many signs of mild allergy, or even intolerances, that do not show up on an allergy screening test. In fact, many adults live with these symptoms convinced it’s not the fault of the dairy in their diets because they’ve had allergy tests that confirm they are NOT allergic. The National Institutes of Health (NIH) estimates that “approximately 65% of the human population has a reduced ability to digest lactose AFTER after infancy.” What’s more, this number climbs to 70-100% in some people groups including those of East Asian descent (1). And this only accounts for lactose intolerance, and not those allergic to dairy proteins. Here are the differences in allergies vs. intolerances, 5 signs you should eat a dairy-free diet, tips on how to do so, and 1 sign you shouldn’t. Lactose Intolerance vs. Dairy Allergy There are 2 main reasons people cannot tolerate dairy. 1. Lactose Intolerance 2. Milk Protein Allergy The lactose in milk is the milk’s “sugar.” Lactose comprises the carbohydrates in dairy and generally causes digestive issues in those who cannot tolerate it. Cheese, cream, butter, whey protein powder, and long-fermented yogurt (such as our high-probiotic homemade yogurt) do not have nearly as much lactose as milk and are even sometimes considered lactose free. For those who have a milk protein allergy (whey and/or casein), they experience allergic reactions to dairy with protein. Typically, allergic reactions manifest as skin reactions (such as rashes or eczema), respiratory reactions (difficulty breathing, congestion or chronic respiratory infections), or digestive issues (diarrhea, bloating or constipation). While it’s helpful to know which issue a person has (allergy vs. lactose intolerance), both are indications that a person should eat a dairy-free diet. 5 Signs You Should Eat a Dairy-Free Diet and 1 You Shouldn’t 1. Chronic Respiratory Infections, Congestion, Ear Infections Etc. If you experience chronic congestion or respiratory issues, your body may fair better without dairy. In fact, it is well-accepted that childhood recurrent ear infections are associated with cow milk allergy (2). Unfortunately, this associated often goes untested and undiagnosed. Some people “out-grow” this allergy, while others continue to experience respiratory issues. Of note, there are many studies now showing a positive association between “raw milk” (milk that has not been pasteurized) and reduced allergy and asthma incidence. However, many help authorities also discourage the consumption of raw milk due to the risk of bacteria growth in non-pasteurized milk (3). What’s more, there is an association between early antibiotics use and allergies to cow’s milk and other foods. In fact, one study found that more than 3 antibiotics orders before the age of 7 significantly increased incidence of cow’s milk, other foods, and non-food substances (4). 2. Eczema or Skin Rashes Many children and adults experience chronic eczema. And while topical creams and treatments can bring temporary relief, if it’s caused by food such as cow’s milk, the cream will not “cure” the issue. If you suffer from unexplained or uncured eczema, you should try a dairy-free diet. In fact, 20% of all childhood (before 4 years) of eczema cases are due to a food allergy, often cow’s milk. However, up to 90% of cases resolve by 4 years of age. For the remaining 10+%, cow’s milk allergy may continue to cause eczema (5). To see if it helps your case, try removing all dairy for 30 days and note any symptom changes. 3. Loose Stools and Diarrhea A huge percentage of adults now claim lactose intolerance. Whether the growing number is an issue with modern dairy products and their growth and production OR their own digestive health, it’s unknown. But, if you experience chronic and unexplained loose stools and diarrhea, you may want to eat a dairy-free diet. IF it’s due to the lactose and not milk protein, you may be able to add back low-lactose foods like hard cheese, long-fermented yogurt, cream, and butter. 4. Bloating and Constipation On the other side of the digestive spectrum, some adults experience bloating, painful gas, and constipation due to lactose intolerance and/or milk protein allergy. While cow’s milk is often overlooked in constipation, likely because it more typically causes loose stool, it still should not be ruled out as the culprit. In fact, studies show that constipation due to cow’s milk allergy can usually be resolved when a dairy-free diet is used (6). 5. Unexplained Chronic Fatigue While there are many factors associated with fatigue, your body may be drained of energy due to constant immune-system reactions to a cow’s milk allergy or intolerance. If you find that you are actually fatigue after eating a meal with dairy, and especially if you experience this along with any other signs stated above, it’s worth a shot to see if a dairy-free diet improves your overall energy and well-being. 1 Reason You Shouldn’t Eat a Dairy-Free Diet If you enjoy dairy and don’t exhibit any signs of allergy or intolerance, you do not have to listen to the claims that your health will simply be better using a dairy-free diet. Many times, people will claim: • You’ll feel so much better without dairy. If you tolerate it and enjoy it, eating a dairy-free diet is not likely to deliver “feeling better.” • You should not drink dairy because other animal species do not drink other species’ milk. This is more an issue of opportunity than biology. Given the chance, most wild animals would drink cow’s milk. If you’ve ever lived in proximity to wild animals and left some out, you would definitely see animals drinking it without inhibition. However, they have not figured out how to milk cows. • There are no nutritional benefits to consuming dairy. This is not true. Dairy is a great source of protein, fats, vitamins, and minerals. In the case of yogurt, it can be healing to the gut and improve overall health including reduction of cardiovascular disease, digestive issues, and diabetes incidence (7). The reason to NOT eat a dairy-free diet is you tolerate and enjoy it? Other peoples’ false claims. Dairy and the Keto Zone Since it is a high-carbohydrate food, milk is typically not a food/drink included on the Keto Zone diet. However, many Keto Zone eaters include cheese, cream cheese, butter, sour cream, and heavy cream in their diets. And some find carbohydrate-room for high-probiotic homemade yogurt. As long as it’s tolerated and enjoyed, these foods can be a healthy part of Keto Zone. How to Stay Healthy Without Dairy If you want to use a dairy-free diet, you certainly can without issue if you keep these things in mind: • Most non-dairy milk and yogurts have very little protein, so look for other sources such as Keto Zone Hydrolyzed Collagen • Especially if are high-risk for bone fractures, you should include vitamin K2 from other sources such as Keto Zone Hormone Zone and calcium, vitamin D, and magnesium from supplements • Goat’s milk can be a high-protein acceptable alternative for those who are allergic to cow’s milk • You can easily replace many dairy-cream sauces with coconut milk, non-dairy milk, or cashew cream • Although not a direct replacement for cheese, adding avocados to almost any dish (after cooking) can afford, the rich flavor often missed by cheese-free entrees • Watch out for non-dairy cheeses. Some have acceptable ingredients, while others are highly processed and use ingredients such as soybean oil • To test a dairy-free diet, omit all dairy (look at ingredients) for 30 days. Then, try adding individual dairy products back into your diet, one-by-one, at least 14 days apart and note all symptoms. Bottom Line Many adults are intolerant and/or allergic to dairy milk and products. If you experience the signs above, it’s worth a try to eat a dairy-free diet and see if it helps. Your body doesn’t need dairy, and it can be replaced with other foods from a healthy diet if you choose not to include it. If you’re ready to get started with the Keto Zone diet, start our Keto Zone 21-Day-Challenge today for FREE! You’ll find Keto Zone tips, recipes, and more! To read the original article click here. For more articles from Dr. Colbert click here.

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