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Lactose Free Dairy Free recipes


Last Updated : Sep 06,2018




Lactose intolerance means the inability to digest the lactose present in milk. This occurs because the small intestine doesn’t make enough lactase – an enzyme required to break down lactose present in milk. The intensity of intolerance to milk varies from one person to another. Some people cannot digest any form of milk and its product while some can handle small amounts of milk and its products especially curds as it is probiotic. Thus smoothies made with curds would be a better option than milkshakes made with milk. Butter if not tolerable can be substituted with Peanut Butter or Coconut Butter with Desiccated Coconut.

Largely all individuals produce enough lactose. However some cannot due to genetic reasons or sometimes even due to defects in the lining of the small intestine.

The most common symptoms of lactose intolerance are:
• Flatulence immediately on drinking milk
• Abdominal pain
• Diarrhea

While this can be easily controlled by avoiding milk and its products, one has to be careful of making up for their calcium and vitamin D requirement, especially if you’re a vegetarian. Try and add greens to add on some calcium to your diet.
Instead of milk opt for:
• Oats milk: This is a good source of fiber and can easily made at home. Try recipes Homemade Oat Milk and Pear Rabdi with Oats Milk.
Coconut Milk : While readymade coconut milk is available, it is always advisable for lactose intolerant people to make their own recipe in their own kitchen. We have shared a recipe which is definitely worth trying. If you are amongst those who love milkshakes try Avocado Coconut Milk Vegan Smoothie.
Almond Milk: This is one the tastiest options to milk for those suffering from lactose intolerance. Do try your hand at recipes of Almond Milk and Vegan Amaranth Almond Milk and Apple Porridge.
Soya Milk: Made from soyabeans it is devoid of lactose and thus another substitute to milk.

Foods to be avoided for Lactose Free Dairy Free Diet are:
1. Bread (as it has milk)
2. Pasta ( read package as it should be lactose free)
3. Burger
4. Milk based sweets and mithais
5. Salad dressings (lemon based dressing allowed)
6. Margarine
7. Cheese
8. Paneer
9. Biscuits and baked goods
10. Coffee creamers
11 Ghee and butter (check for tolerance)

It is always advisable to check the food label of any packaged food like instant soup and porridge to be assured of the ingredients that make up that food.

Other related articles which will interest you.
Lactose Free Dairy Free Breakfast Recipes
Lactose and Gluten Free Recipes
Lactose Free Dairy Free Baking Recipes
Lactose Free Dairy Free Cake Recipes
Lactose Free Dairy Free Cookies Recipes
Lactose Free Dairy Free Desserts Recipes
Lactose Free Dairy Free Kids Recipes
Lactose Free Dairy Free Pasta Recipes
Happy Cooking!

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Oats, Coconut Milk, Peanut Butter Healthy Smoothie
Recipe# 42329
17 Oct 18

 
 by Tarla Dalal
When you bring together the right ingredients in the right way, you can achieve your nutritional goals in a very, very tasty way! Here, for example, we have made a smoothie with health-packed ingredients like oats, coconut milk and peanut butter. This luscious and tasty smoothie is great for kid ....
Whole Wheat Bread, Whole Wheat Bread Loaf Using Instant Dry Yeast
Recipe# 3101
04 Jul 18

  This recipe has an associated video
 by Tarla Dalal
Whole Wheat Bread, apart from being healthier than its refined flour counterpart, also has a rustic aroma and flavour, which are thoroughly enjoyable. Freshly-baked Whole Wheat Bread is a delight to bite into, for babies, toddlers, children and adults too! You can use olive oil instead of butt ....
Apple Dragon Fruit Vegan Smoothie
Recipe# 42462
29 Jun 18

 
 
by Tarla Dalal
When it comes to foods like smoothies and salads there are so many different combinations possible that you can have a different one everyday!! Today why don’t you try this awesome Apple Dragon Fruit Vegan Smoothie, which is loaded with the goodness of apples and dragon fruit. While the bene ....
Almond Berry and Coconut Cake, For Fitness and Weight Loss
Recipe# 41134
10 Nov 18

 
 by Tarla Dalal
The Almond, Berry and Coconut Cake is a dashing treat for the palate, with its melt-in-the-mouth texture and splendid flavour. This unique cake is made with almond flour, coconut, pumpkin seeds, sunflower seeds and honey, unlike run-of-the-mill cakes that are made with maida and sugar. Your body ....
Healthy No Bake Cookies, Peanut Butter and Muesli Cookies
Recipe# 37438
26 Oct 18

  This recipe has an associated video
 by Tarla Dalal
Here is how you can make a toothsome cookie within minutes, without even requiring any baking! Crushed digestive biscuits together with crunchy and wholesome ingredients like muesli and wheat bran are mixed into a dough, shaped into cookies. That’s all there is to it! Dotted with chocolate chips and ....
Homemade Oat Milk, Lactose Free Oats Milk
Recipe# 41012
08 Jul 16

 
 by Tarla Dalal
Homemade Oat Milk is a tasty beverage with the soothing flavour of oats. It is a great alternative for lactose intolerant people, and can even be stored in an airtight container in the fridge for one day. Just make sure you use a muslin cloth over your strainer, to get a thin and proper milk.
Vegan Oats and Coconut Milk Pudding
Recipe# 42346
10 Nov 18

 
 by Tarla Dalal
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in. This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
Strawberry Almond Milk and Oats Smoothie
Recipe# 42345
19 Oct 18

 
 by Tarla Dalal
Top-up your nutrients with this tasty smoothie, on days when you are in a rush and don’t have time for a full-fledged breakfast . Filling, tasty and loaded with nutritious ingredients, this healthful Strawberry, Almond Milk an ....
Multigrain Healthy Cracker, Lactose Free
Recipe# 42338
17 Oct 18

 
 by Tarla Dalal
Here's a delectable lactose-free snack that all of you are sure to fall in love with! Loaded with the goodness of wholesome flours and flaxseeds powder, this Multigrain Healthy Cracker tastes so awesome even without using butter or any type of dairy product. You can enjoy it with tea, or car ....
Lactose Free Chocolate Cookie
Recipe# 42337
28 Dec 17

 
 
by Tarla Dalal
Who doesn't love to sink their teeth into a heavenly chocolate cookie?! What seems to be such a common joy for many is a dream for those with lactose intolerance because most commercially sold cookies use dairy products. Not to worry, this recipe is a dream come true for all of you! Made of a co ....
Vegan Amaranth Almond Milk and Apple Porridge
Recipe# 42243
11 Sep 18

 
 by Tarla Dalal
When a recipe is satiating, tasty and healthy too, you don’t have to think twice before making it. Well, this Vegan Amaranth Almond Milk and Apple Porridge is just that! A touch of cinnamon and maple syrup give it an awesome flavour, while ingredients like apple and wholegrain amaranth give it a ....
Buckwheat Groats Strawberry Porridge, Healthy Breakfast
Recipe# 42303
31 May 18

 
 by Tarla Dalal
Buckwheat groats are the hulled seeds of the buckwheat plant. The tiny triangular seed is a treasure-trove of nutrients, which you must try to include in your diet. You can roast it and add to cereal mixes and salads, or make a tasty porridge out of it. Perked up with strawberry, a tinge of cinn ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
09 Jun 18

 
 by Tarla Dalal
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Bajra, Carrot and Onion Uttapa
Recipe# 1439
30 Sep 18

  This recipe has an associated video
 
by Tarla Dalal
With humble origins as a simple, homely breakfast in South India, the uttappa has now become famous all over the world, because it lends itself to so much innovation. Here is yet another variant, made with whole bajra and its flour. Vegetables like carrots and onions lend a nice crunch to this sumpt ....
Homemade Almond Milk Made with Soaked Almonds
Recipe# 42192
31 May 18

 
 by Tarla Dalal
This wholesome almond milk made with soaked, unpeeled almonds is easy to make and also cost-effective compared to commercial brands. We trialled different methods before arriving at this awesome one, which gives a good taste and consistency. Don’t peel the soaked almonds. Just blend them with a ....
Coconut Water with Coconut Meat
Recipe# 40496
04 Apr 18

 
 
by Tarla Dalal
This refreshing drink has a nice texture, which is quite unlike any juice you have ever had before. Coconut Water with Coconut Meat has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water. C ....
Coconut Butter with Desiccated Coconut
Recipe# 41881
27 Jun 17

 
 by Tarla Dalal
People all over the world are rediscovering the magic of the humble coconut, which is an everyday sight in India. It is interesting to note that this common nut can be used to make several exotic yet super healthy ingredients like coconut flour, coconut butter and so on. This recipe shows you ho ....
Coconut Butter with Dried Coconut
Recipe# 41882
27 Jun 17

 
 
by Tarla Dalal
Dried coconut is readily available in grocery stores in India, including the small roadside kirana shops! This common ingredient however has a timeless charm, and Indians love to use dried coconut in different forms in their cooking. You can just pop a piece of dried coconut into your mouth and ....
Rotla ( Gujarati Recipe), Bajra Na Rotla Recipe
Recipe# 629
12 Sep 18

  This recipe has an associated video
 by Tarla Dalal
Rotlas are made with bajra, jowar or nachni flour, and combine very well with ghee, jaggery. Take care to make the rotlas as soon as the dough is kneaded, as the dough tends to harden quickly, making it difficult to roll. With practice and patience, you can surely master the art of rolling the r ....
No Bake Oats, Muesli and Peanut Butter Cookies ( Lactose and Dairy Free)
Recipe# 40967
06 Jul 18

 
 by Tarla Dalal
Delicious cookies in minutes, and without any baking... can you believe it? Well, this lactose and dairy-free cookie is made by simply mixing, shaping and refrigerating the ingredients. Kids and adults alike will enjoy the crunch of oats and muesli and the enticing flavour of peanut butter in ....
Jowar Roti
Recipe# 41569
22 Jun 18

 
 by Tarla Dalal
This is a perfectly traditional and homely roti that is both satiating and incredibly tasty. It is very filling and makes a wonderful meal when served with kadhi or dal and a
Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados
Recipe# 41537
09 Jun 18

 
 by Tarla Dalal
A fabulous recipe that combines the pleasing nutty taste of toasted almond bread with the creaminess of ripe avocado. A drizzling of olive oil adds to the taste and aroma of the Almond and Avocado Toast. It is equally important to sprinkle a little sea salt over the avocado slices before serving ....
Jowar Bajra Garlic Roti
Recipe# 38880
11 Jul 18

 
 
by Tarla Dalal
These taste really good when served piping hot with ghee. . . The tinge of garlic gives a nice twist to these bland rotis. . . Very easy to make and definitely worth a try!
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