Lactose Intolerance + Recipe

Katie K. Headshot
By: Katie Kuykendall

To put it simply, a lactose intolerance occurs when an individual cannot break down lactose, a sugar found in milk. The body needs glucose for energy, and lactose in made up of glucose and another sugar known as galactose. When we ingest dairy products, our body produces an enzyme known as lactase, which is solely responsible for this reaction. After the lactose in broken down by the lactase in the small intestine, the sugars can then be absorbed and used for energy within the cell. But what if your body lacks the ability to produce enough of the enzyme necessary for breaking down lactose? Those who cannot produce lactase or cannot produce enough are known to have a lactose intolerance and it can be the culprit for many unpleasant and inconvenient symptoms such as bloating, diarrhea and gas when dairy is ingested. Never fear, lactase lackers! There is hope for everyone in 2017. On the market today, there is a plethora of dairy free, lactose free, and milk products available for your culinary fulfillment. If you are ever unsure of what to buy, just ask your local super market clerk to point you in the right direction or look up some reviews on some non-dairy blogs. There are even ways to get the satisfaction of creamy frozen dessert like ice cream without any dairy at all! Look below for a super simple recipe for dairy free “nice cream” to beat the heat this summer! This recipe is easy to add any variations to satisfy your sweet tooth.

Soft Serve Nice Cream!

Servings: 1, but can easily be doubled to feed more


1 overripe frozen banana

Pinch of Salt

(Sweetener is optional. If you use overripe bananas, they should be sweet enough. If not, add a tablespoon of honey or maple syrup or even a couple of dates)



Prior to making your delicious treat, peel, slice and freeze your overripe banana(s). When they are frozen solid, works best overnight, put them into a food processor and blend until you reach soft serve texture. You can serve it just how it is, or you can transfer it to an airtight container and freeze for a firmer, more scoopable consistency.

Fun Variations!

Peanut Butter Cup: add 2 tablespoons of cocoa powder prior to blending. Once smooth swirl in 2-3 tablespoons of peanut butter, or any favorite nut butter before blending

Chocolate Cherry: fold in a ½ cup of frozen cherries and a ½ cup of dark chocolate chucks after blending.

Chocolate Chocolate: prior to blending, add 2 tablespoons of cocoa powder and after blending, fold in 1 cup of chocolate chips.



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