Lactose-Free Recipes for Your Favorite Dishes
Coconut Tapioca Pudding
If you grew up with tapioca pudding, this may be one of your comfort foods. Here's a quick and light low-lactose recipe.
3 tablespoons quick-cooking tapioca
2 tablespoons granulated sugar
2 1/2 cups lactose-free milk with a splash of vanilla extract (or vanilla soy, almond, or rice milk)
1 teaspoon coconut extract
1 large egg (higher omega-3, if available)
1/3 cup shredded or flaked coconut
- Combine sugar, tapioca, lactose-free milk (or soy, almond, or rice milk), and egg with whisk in a medium, nonstick saucepan. Let stand 5 minutes.
- Stir in coconut. Cook and stir over medium heat until mixture comes to a full boil (it will take about 8 minutes). It will thicken as it cools. Remove from heat and stir in coconut extract. Cool 20 to 30 minutes.
- Stir the mixture and spoon into serving or dessert cups. Serve warm or chilled.
Yield: 5 servings
Per serving: 130 calories, 5 g protein, 19 g carbohydrate, 4 g fat (1.5 g saturated fat, 1 g monounsaturated fat, 1.5 g polyunsaturated fat), 45 mg cholesterol, 0.5 g fiber, 78 mg sodium. Calories from fat: 28%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 1.3 g