Two lactose free recipes: pepperoni pizza and fragrant beef biryani
What is lactose intolerance?
Lactose intolerance involves difficulty digesting the natural sugar found in cows’ milk, which is called lactose. This can be due to low levels of “lactase” an enzyme which helps break down lactose.
Many people of Asian, Indian, Middle Eastern African and Indigenous Australian backgrounds are lactose intolerance. It is rarer for people of European descent to be lactose intolerant, but around to 5% of these experience lactose intolerance as well.
It is also possible to develop lactose intolerance after a bout of gastric upset or as you age and lactase production may drop.
Common symptoms of lactose intolerance include:
- Abdominal pain
- Swelling / bloating
- Flatulence (wind)
For more information see the fact sheet published by the Victorian state government: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/lactose_intolerance
Lactose intolerant people need to avoid large amounts of milk products, however, they need alternate sources of calcium and nutrients normally obtained from milk. The following pizza recipe uses hommus to replace the protein usually provided by cheese.
1 ¼ Cups plain flour
1 tbsp sunflower oil
¾ tsp dried yeast
¼ tsp salt
Approx. 100 ml water (1/3 to ½ cup)
Mix all dry ingredients
Add oil and mix together
Add water slowly and mix until a ball of dough forms
Let rest for ¾ hour with a damp cloth across the bowl
Knead the dough and allow to rest for 20 minutes
Dust some flour onto a clean dry surface
Roll dough out until 1-2 mm thick
Using a pastry brush lightly oil 12’ (30 cm) pizza tray
Place dough in tray and shape to fit
200 gm (3/4 cup) hommus (purchased from the supermarket)
1 fresh tomato sliced thinly and diced
½ stick pepperoni thinly sliced
1 tbsp good quality olive oil
¾ tsp basil or oregano flakes
½ onion diced finely
Pinch salt and red pepper (optional)
Pre-heat oven to 200 degrees Celsius or (425 Fahrenheit)
Roll out pizza crust to fit a 12” (30 cm) round tray
Spread the hommus over the crust creating a soft moist layer
Distribute pepperoni pieces evenly across the crust
Position pieces of tomato between pepperoni slices
Scatter diced onion evenly across pizza
Drizzle with olive oil
Sprinkle with basil or oregano flakes and add a minute bit of salt and red pepper according to taste
Place in oven to bake for 15-20 minutes or till done.
Fragrant beef biryani with coconut milk
The biryani recipe uses coconut milk to replace yogurt and cream..
1 cup white rice
2 ½ cups water
- Prep time: 40 min
- Cook time: 20 min
- Ready in: 1 hour
- Yields: 4 people
- 500 g beef, diced
- 2 carrots, sliced julienne style
- ½ sweet potato, chopped julienne style
- 4 tsp fried garlic, chopped
- 1 tbsp olive oil
- 1/2 tsp ground ginger
- 1 tsp mixed spice
- 4 cloves, ground
- Pinch salt, to taste
- 1 shake pepper
- 2 tsp water
- 250 ml coconut milk
- Wash rice, add 2 ½ cup water and and boil for 20 minutes.
- Take rice off stove and set aside in lidded saucepan.
- Mix ginger, spice, cloves, salt and pepper with 2 tsp water and stir into a paste.
- Fry spice paste in oil over medium heat stirring till aromatic.
- Add beef, sweet potato and carrot, stirring until coated with spice.
- Add 50 ml coconut milk. Cover and simmer until beef is almost tender.
- Grease casserole dish and spread evenly with half the rice. Pour 100 ml (half remaining) coconut milk over rice.
- Spread beef mixture over the rice. Spread remaining rice over beef mixture.
- Pour remaining coconut milk over rice.
- Cover casserole dish with lid or if it does not have lid, cover with aluminum foil. Bake at 160 degrees Celsius (325 F) for 15-20 minutes.
This biyani is white because we have family members who are not accustomed to Indian flavours. For a slightly different flavour and authentic yellow appearance, add 1 tsp mild curry powder to the dry ingredients.