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Lactose Free Dairy Free recipes


Last Updated : Jun 09,2022



लैक्टोज मुक्त / डेयरी मुक्त व्यंजन - हिन्दी में पढ़ें (Lactose Free Dairy Free recipes in Hindi)
લેક્ટોઝ મુક્ત / ડેરી મુક્ત વાનગીઓ - ગુજરાતી માં વાંચો (Lactose Free Dairy Free recipes in Gujarati)

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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Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados
Recipe# 41537
22 Jul 22

 
 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 ....
Almond Berry and Coconut Cake, For Fitness and Weight Loss
Recipe# 41134
03 May 22

 
 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 ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
10 Mar 22

 
 by Tarla Dalal
Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with 7 amazing images. Indian almond milk recipe ....
Apple Dragon Fruit Vegan Smoothie
Recipe# 42462
24 Jun 19

 
 
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 ....
Buckwheat Groats Strawberry Porridge, Healthy Breakfast
Recipe# 42303
09 Feb 22

 
 by Tarla Dalal
buckwheat groats strawberry porridge recipe | buckwheat strawberry porridge | healthy buckwheat groats strawberry, blueberries porridge breakfast | with 28 amazing images. buckwheat groats strawbe ....
Chunky Tomato Pasta
Recipe# 22283
14 Feb 11

 
 by Tarla Dalal
The fantabulous flavour of this Chunky Tomato Pasta is sure to sweep you off your feet! Although pasta is not usually recommended for diabetics, this delightful creation is fit to have as an occasional snack. Unlike the usual calorie-laden and creamy pasta dishes, this tangy version combines w ....
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 ....
Coconut Quinoa with Coconut Curry
Recipe# 40985
01 Jul 16

 
 
by Tarla Dalal
This sumptuous dish requires some time to prepare, but it will surely bowl you over with its exotic and exciting flavour and mouth-feel. To start with, the quinoa is cooked in coconut milk, which gives it a very soothing taste. This Coconut Quinoa is then served with a luscious Coconut Curry, ....
Coconut Water with Coconut Meat
Recipe# 40496
02 Aug 22

 
 
by Tarla Dalal
coconut water with coconut meat | coconut water with malai | benefits of coconut water | nariyal ka paani with malai | with 14 amazing images. Coconut water with coconut ....
Dal Fry with Toor Dal
Recipe# 42771
17 Oct 20

 
 by Tarla Dalal
toor dal fry recipe | restaurant style toor dal fry | toor dal fry with rice | toor dal tadka | with 32 amazing images. toor dal fry recipe |
Garlic Roti  (  Gluten Free Recipe)
Recipe# 38600
30 Mar 13

 
 by Tarla Dalal
Garlic, green chilli paste and sesame seeds add a distinctive flavour to these otherwise bland rotis. For best results, serve these easy-to-make rotis with a smattering of ghee.
Homemade Almond Butter,  for Weight Loss and Athletes
Recipe# 41117
28 Jul 22

 
 by Tarla Dalal
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour t ....
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.
How To Make Coconut Milk, Healthy Coconut Milk
Recipe# 32646
22 Feb 22

  This recipe has an associated video
 by Tarla Dalal
how to make coconut milk | Indian style homemade coconut milk | healthy coconut milk | with amazing 10 images. Nothing better than Indian style homemade coconut milk with it's soothing fla ....
Jowar Bajra Garlic Roti
Recipe# 38880
23 Jan 21

 
 
by Tarla Dalal
jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with 13 amazing images. Jowar and bajra are two super healthy flours and should be definitely included to diet!! We have ma ....
Jowar Roti
Recipe# 41569
03 May 22

 
 by Tarla Dalal
jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | sorghum roti | with amazing 12 photos. Jowar roti is an unleave ....
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 ....
Mixed Sprouts and Bajra Roti
Recipe# 40439
29 Sep 21

 
 
by Tarla Dalal
mixed sprouts and bajra roti recipe | bajra sprouts roti | easy sprouts roti | sprouts roti for weight loss | with 17 amazing images. mixed sprouts and bajra roti recip ....
Multigrain Healthy Cracker, Lactose Free
Recipe# 42338
14 Feb 19

 
 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 ....
Nachni Bhakri
Recipe# 40177
18 Jul 22

 
 by Tarla Dalal
nachni bhakri recipe | Authentic Maharashtrian nachni bhakri | hand rolled nachni bhakri made without ghee | healthy Maharashtrian nachni bhakri | with 27 amazing images.
No Bake Oats, Muesli and Peanut Butter Cookies ( Lactose and Dairy Free)
Recipe# 40967
07 Jul 22

 
 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 ....
Nutritious Thalipeeth
Recipe# 7457
18 Apr 22

 
 by Tarla Dalal
nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes | With 17 amazing images. nutritious thalipeeth is ....
Oat Milk with Honey, Homemade Lactose Free Honey Oat Milk
Recipe# 41016
09 Sep 20

 
 by Tarla Dalal
Never mind if you are lactose intolerant! Start your day with a soothing glass of Oat Milk with Honey. Milk extracted from oats is absolutely suitable for those with lactose sensitivity, and can be had plain or with a dash of honey. We have enhanced the oat milk with a little vanilla and honey t ....
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