Fondue And Lactose: A Tasty Treat For The Lactose Intolerant?

Fondue is a dish that is often associated with cheese, and for good reason. However, for those who are lactose intolerant, the idea of indulging in this melted treat can be off-putting due to the potential for digestive issues. Interestingly, there are ways to enjoy fondue without having to worry about lactose intolerance.

How to make lactose-free fondue

Fondue is a Swiss dish with deep roots in the country's culture and traditions. While traditional fondue often contains lactose, it is possible to make a delicious lactose-free version that everyone can enjoy. Here is a step-by-step guide on how to make lactose-free fondue:

Ingredients:

• Lactose-free cheese: Swiss cheese, Gruyere, Vacherin Fribourgeois, or a combination of these.
• White wine
• Flour
• Seasonings of your choice
• Bread, crackers, or vegetables for dipping

Instructions:

• Gather your ingredients. For a successful lactose-free fondue, it is crucial to select the right type of cheese. Swiss cheese, Gruyere, and Vacherin Fribourgeois are excellent choices as they are naturally low in lactose.
• Grate or shred the cheese. This step will ensure that the cheese melts evenly and smoothly.
• In a saucepan over medium heat, add a small amount of butter or lactose-free butter alternative. You can also use avocado oil or light olive oil.
• Once the butter has melted or the oil is hot, add the grated cheese a little at a time, stirring continuously. This will help the cheese melt gradually and prevent it from burning.
• As the cheese melts, slowly add in small amounts of white wine to create a creamy consistency. The wine will also enhance the flavor of the fondue.
• Sprinkle in a small amount of flour to help thicken the mixture and create a smoother texture. Continue stirring to avoid lumps.
• Add your preferred seasonings to taste. You can experiment with different herbs, spices, or a small amount of garlic for added flavor.
• Continue heating the fondue, stirring frequently, until it reaches a smooth and creamy consistency. Adjust the heat as needed to prevent overheating.
• Once your fondue is ready, transfer it to a fondue pot or serving dish. Keep it warm using a portable hot plate or a small slow cooker set to low heat.
• Serve the fondue with a variety of dipping options such as bread cubes, crackers, or vegetables. Enjoy the delicious lactose-free treat!

Remember, when preparing lactose-free fondue, it's essential to avoid using high-lactose cheeses like American cheese or soft, fresh cheeses. By choosing aged, harder cheeses and following the above recipe, you can create a delicious and indulgent fondue that everyone, including those with lactose intolerance, can safely enjoy.

Vegan fondue

Fondue is a Swiss dish with deep roots in the country's culture and traditions. While traditional fondue is made with a combination of bread, cheeses, and wine, vegans need not miss out on this delicious and indulgent experience.

Ingredients:

• 1 medium-large potato, peeled and chopped into 1-inch pieces (about 200g)
• 1 cup (150g) chickpeas or white beans (canned), drained and rinsed
• 3 tablespoons (50g) cashew butter (or raw cashews)
• 1 cup (240ml) dry white wine (vegan and optional) or vegetable broth
• 1 cup (240ml) plant-based milk (e.g. coconut milk)
• 3 tablespoons nutritional yeast flakes
• 2 ½ tablespoons (20g) tapioca starch (or arrowroot flour)
• 2 cloves garlic, minced
• 1 teaspoon onion powder
• Salt to taste

Optional add-ins for extra flavour:

• Miso paste (white or brown)
• Mustard (Dijon or wholegrain)
• Soy sauce

Dippers:

• Bread cubes (baguettes, loaves, pita, sourdough, or gluten-free baguette)
• Fresh veggies (mushrooms, small tomatoes, carrots, celery, steamed broccoli, cauliflower, asparagus, etc.)
• Pickled veggies (pickled onions, gherkins, sauerkraut)
• Fruits (apples, grapes, pears)
• Roasted cubed potatoes
• Vegan meat alternatives (vegan sausages)

Instructions:

Step 1: Cook the veggies. Chop the potato into 1-inch pieces and transfer them to a pot with the chickpeas or beans. Cover with water, add a little salt, and bring to a boil. Simmer over low-medium heat for about 15 minutes or until the potatoes are fork-tender.

Step 2: Meanwhile, prepare any steamed/cooked dippers you want to serve the fondue with. Chop the bread and prepare any raw accompaniments.

Step 3: Blend the vegan fondue sauce. Add the cooked potatoes and chickpeas/beans to a blender. Heat oil in a pan, add minced garlic and sauté for 1 minute, then add it to the blender.

Step 4: Add all the remaining ingredients (plant-based milk, wine/broth, nutritional yeast, starch, onion powder, salt, and any optional add-ins) to the blender and blend until smooth.

Step 5: Heat and serve. Pour the blended sauce back into the pot and let it simmer for a couple of minutes until it's stretchy and elastic. Transfer to a fondue pot and serve immediately with your chosen dippers!

This vegan fondue is perfect for serving at dinner parties, holiday gatherings, or even as a romantic surprise. It's gluten-free, dairy-free, and can be made nut-free too!

Low-lactose cheeses for fondue

Fondue is a Swiss dish that combines bread, cheese, and wine. The traditional Swiss fondue uses Gruyère and Emmental cheeses, which are both low in lactose. These hard cheeses undergo an extended aging process, during which the naturally occurring lactose sugar is broken down by lactic acid bacteria, resulting in very low or no lactose content. This makes Swiss fondue a suitable option for those with lactose sensitivities.

In addition to Gruyère and Emmental, there are other low-lactose cheese options that can be used in fondue. These include:

• Parmesan: Parmesan is another hard cheese that is suitable for individuals with lactose intolerance. The aging process reduces the lactose content, making it a good choice for those with lactose sensitivities.
• Swiss Cheese: Swiss cheese, also known as Swiss Emmenthaler or Emmentaler, is naturally low in lactose. It is a semi-soft cheese with a mild flavour and distinctive holes.
• Raclette: Raclette cheese is a semi-hard cheese that is naturally lactose-free. It is a popular choice for Swiss raclette evenings, where melted cheese is served with boiled potatoes, pickled onions, and charcuterie.
• Mozzarella and Cream Cheese: Fresh, unripened cheeses such as mozzarella and cream cheese can be enjoyed by those with lactose intolerance as part of the lactose is converted to lactic acid.

When creating a fondue for individuals with lactose intolerance, it is important to consider the other ingredients used. For example, using a local white wine that is low in tannins can help create a traditional fondue experience while accommodating lactose and tannin intolerances. Additionally, adding ingredients like flour and seasonings can enhance the flavour and texture of the fondue.

High-lactose cheeses to avoid

Lactose is the main sugar found in milk and other dairy products. If you are lactose intolerant, your body cannot digest it properly, leading to symptoms like stomach cramps, gas, nausea, bloating, and diarrhoea. While fondue is generally considered lactose-free, it's important to be cautious about the type of cheese used, as some cheeses contain higher amounts of lactose.

American Cheese

American cheese, especially the pasteurized processed variety, is known to have high levels of lactose. It has been reported to contain lactose percentages as high as 14%, which is significantly higher than other types of cheese.

Fresh Mozzarella

While aged mozzarella is generally considered lactose-free, fresh mozzarella is not. Fresh mozzarella is a young cheese with a high moisture content, and it can trigger lactose intolerance symptoms.

Feta

Feta cheese is another variety that contains a good amount of lactose. It is often sold as a soft cheese, and its consumption may lead to digestive issues for those with lactose intolerance.

Cottage Cheese

Cottage cheese is listed among the high-lactose cheeses, with approximately 3.5g of lactose per 100g. Therefore, it may be best to avoid cottage cheese if you are highly sensitive to lactose.

Processed Cheese

Processed cheese products, such as cheese spreads, can also be problematic for people with lactose intolerance. These often contain added ingredients and are not purely cheese, which can increase the lactose content.

Soft Cheeses

In general, soft cheeses tend to have higher lactose levels than hard cheeses. This is because they are fresher and have not undergone the aging process that breaks down lactose. Soft cheeses to avoid include Brie, cream cheese, and some varieties of mozzarella.

It's important to remember that individual tolerance levels vary, and some people with lactose intolerance may be able to tolerate small amounts of these cheeses without experiencing severe symptoms. However, if you are highly sensitive to lactose, it's best to steer clear of these high-lactose cheeses or consume them in moderation.

Non-dairy fondue alternatives

Fondue is a Swiss tradition, a pooling of bread, cheese, and wine. However, it is not suitable for those who are lactose intolerant or simply dislike cheese. Fortunately, there are many non-dairy fondue alternatives that can be enjoyed by everyone.

One option is to replace the cheese with chocolate. Chocolate fondue is a well-known alternative and can be made with dairy-free chocolate and milk. This option is perfect for dessert and is sure to be a hit with your guests. Fresh fruit, pretzels, and cake are all delicious options for dipping into the chocolate fondue.

If you're looking for a savoury option, you could try a Chinese hot pot, also known as "fondue chinoise". This involves having guests dip solid food into a pot of hot broth. You could also try a fondue bourguignonne or bressane, which use hot oil instead of broth, and are typically used for cooking meat.

Another idea is to use a thick soup as the base for your fondue. A cauliflower soup, for example, can be made thick and creamy and would work well as a savoury fondue option.

For those who are lactose intolerant, there are also lactose-free cheese options that can be used for fondue. Aged, harder cheeses like Parmesan and Swiss have lower levels of lactose and can be enjoyed by those with lactose intolerance. So, if you're set on a traditional cheese fondue, simply opt for lactose-free cheese and everyone can join in the fun.

Frequently asked questions