Cooking Lactose Free

If you are lactose intolerant, you can still have dairy! Strategies to manage lactose intolerance should be individualized and can include consuming small amounts of milk at a time, preferably with food, yogurt with live and active cultures, natural cheeses, and lactose-free dairy foods (e.g., lactose-free milk). Lactose-free milk, which comes in various fat levels and flavors, is real milk just without the lactose.

The Dairy & Nutrition Council of Indiana (DNCI) worked with students of the Ivy Tech NMC, Culinology Class 2011 to create modern recipes that are lactose free for people whom are lactose intolerant.  Since the DNCI is celebrating 80 years of nutrition and dairy education they also paired the moderan lactose free recipe with the traditional recipes (which include lactose).

For more of these recipes visit the Dairy & Nutrition Council of Indiana’s  booth at Our Land Pavilion at the Indiana State Fair!


Summer Tuna –Artichoke casserole (Modern – Lactose Free)

(by Cecily Newman, Susie Gause, Jacob Bryant, and Tyler Haemmerle  students of Ivy Tech NMC, Culinolgy Class, 2011

½ lb. Mini Fusilli Pasta

4 Cups Lactaid Milk                                       4 Tbsp. Margarine
4 Tbsp. Flour                                                   1 Tbsp. Chopped Dill
Zest of ½ Lemon                                            1 tsp. Cayenne Pepper
1 Tbsp. Paprika

1 Tbsp. Extra-Virgin Olive Oil                                   ½ Onion, thinly sliced
1 13.75-oz Can Artichoke Hearts, drained     Juice of 2 Lemons
2 12-oz Cans White Albacore Tuna                3 Basil leaves, chopped
Salt & Pepper, to taste                                                3 Large Portobello caps, gills scraped out, thinly sliced

1 Sleeve buttery crackers, crushed                              ½ Tbsp. cracked black pepper
1 Tbsp. paprika 

  • Cook the pasta rinse, drain and set aside.
  • Prepare the sauce; fill a medium saucepan with Lactaid milk.  Turn on medium heat and bring to a simmer.  In resalable bag combine butter and flour and blend.  Add to the warm milk, and whisk in to fully incorporate.
  • Preheat the oven to broil, or 500˚F.
  • Prepare the filling ingredients; slice the onions, clean the Portobello caps and slice them into strips.  Open the can of artichoke hearts and cut each heart in half.  Put the artichokes in a bowl and sprinkle with the juice of two lemons.
  • Heat the olive oil in a sauté pan over medium-high heat.  Add the sliced onions and cook them until soft and golden-brown.  Add the sliced mushrooms and cook until soft, add artichoke hearts and sauté further, mixing occasionally, until the whole mixture looks golden brown (about 5 minutes).
  • Add the cream sauce, basil, tuna, and pasta.  Mix well and cook until heated through.
  • Pour mixture into a prepared casserole dish.
  • Evenly sprinkle the crunchy mix over the casserole until you have a nice, thick layer.
  • Bake for just a few minutes in the oven until the top is barely browned and crispy.  Enjoy! 


Classic Tuna Noodle Casserole (Traditional)


1 Tablespoon butter                            1/2 cup diced onion

   1/2 cup diced celery                           1 can cream of mushroom soup, undiluted

   1/4 cup water or milk                          freshly ground black pepper

   1 cup frozen baby sweet peas

   2 (6-ounce) cans tuna packed in water, undrained

  1 cup buttered bread crumbs or crushed plain potato chips

  8 ounces packaged wide noodles, cooked al dente


Preheat oven to 400°F. Spray a glass baking dish with butter-flavored vegetable oil.

In a large saucepan, sauté onion and celery in the butter until vegetables are barely soft, not mushy. Add mushroom soup, water, peas, and black pepper. Bring to a simmer, stirring to dissolve soup. When it begins to boil, turn off heat and gently fold in tuna with liquid.

Add cooked pasta noodles and toss to coat with sauce. Pour into prepared casserole and top with bread crumbs or potato chips. Bake, uncovered, 30 minutes until heated through and topping is lightly browned.   Yield: 4 to 6 servings