Lactose Sensitivity Notes

I recently found that people with my genetic profile have a genetic variant that is associated with the inability to break down lactose, and that in my case I have a high lactose sensitivity. (Want to find out more? Go to

As a result, I’ve switched to lactose-free milk for my morning tea and I also use it—or soy and oat milks—in milk-based recipes (crustless quiches, frittatas, soufflés, cream soups, etc.). When it comes to cheeses, I now limit myself to small portions of lower-lactose hard and aged cheeses, such as Parmesan, dry jack, aged Kerrygold cheddar, Gruyere, and other Swiss cheeses. I’ve also found that Greek yoghurt is lower in lactose than other types of yoghurt, and that I tolerate it well if I only eat small portions.

If you have an actual diagnosed lactose allergy, you are probably already using soy or oat milk for all recipes calling for cow’s milk, and eat cow’s milk-free vegan cheeses and yogurts. Every year, new products hit the market and some are terrific.

Here are the substitutions I use:
—Canola Oil
This is my favorite for a melted butter substitution.
—Earth Balance Vegan Buttery Sticks
Good for a softened butter replacement in highly-flavored recipes that need a “buttery” flavor. It’s salty, so I reduce the recipe’s salt.
—Coconut Oil
I rarely use this because it’s so high in saturated fat, but it works well in recipes that can tolerate its coconut flavor.
—Soy, Oat, and Almond Milks
I prefer soy and oat milks because they have more fat and aren’t strongly-flavored…but almond milk is a good low-fat milk replacement.
—Silk Soy Creamer
—1 cup soy milk + 1 tablespoon distilled white vinegar or lemon juice

Voici pour votre santé!