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37 Lactose Free Dairy Free recipes
Last Updated : Jan 05,2024
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
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No Bake Oats, Muesli and Peanut Butter Cookies ( Lactose and Dairy Free) 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.
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Recipe #40967
No Bake Oats, Muesli and Peanut Butter Cookies ( Lactose and Dairy Free)
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Recipe #41016
Oat Milk with Honey, Homemade Lactose Free Honey Oat Milk
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Oats, Coconut Milk, Peanut Butter Healthy Smoothie by Tarla Dalal
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Pear Rabdi with Oats Milk, Lactose Free by Tarla Dalal
Typical milk-based desserts like
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Soya Poha by Tarla Dalal
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Recipe# 3307
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Spring Onion and Red Capsicum Pasta by Tarla Dalal
What a lovely sight the Spring Onion and Red Capsicum Pasta is, with contrasting shades of red, yellow and green decorating perfectly cooked penne! Best of all, the lively flavour of this Italian delicacy more than meets the expectations that arise in your mind when you behold the pretty sight. This ....
Recipe #3307
Spring Onion and Red Capsicum Pasta
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Strawberry Almond Milk and Oats Smoothie 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
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Strawberry Almond Milk and Oats Smoothie
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Three Grain Paratha, Gluten Free Paratha by Tarla Dalal
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Vegan Amaranth Almond Milk and Apple Porridge 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!
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Recipe #42243
Vegan Amaranth Almond Milk and Apple Porridge
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Vegan Oats and Coconut Milk Pudding 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.
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Recipe #42346
Vegan Oats and Coconut Milk Pudding
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Recipe# 3101
05 Jan 24
Recipe #3101
Whole Wheat Bread, Whole Wheat Bread Loaf Using Instant Dry Yeast
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Soya
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