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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
Happy Cooking!
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.
Kids and adults alike will enjoy the crunch of oats and muesli and the enticing flavour of peanut butter in ....
Recipe #40967
No Bake Oats, Muesli and Peanut Butter Cookies ( Lactose and Dairy Free)
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Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados 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 ....
Recipe #41537
Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados
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Pear Rabdi with Oats Milk, Lactose Free by Tarla Dalal
Typical milk-based desserts like
rabdi and
kheer are often thought to be out-of-bounds by lactose-intolerant people.
Fret not! Here is a fabulously tasty Pear Rabdi with Oats Milk. Perfect for those facing lactose into ....
Recipe #41318
Pear Rabdi with Oats Milk, Lactose Free
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Garlic Roti ( Gluten Free Recipe) by Tarla Dalal
garlic roti recipe |
healthy lehsuni roti |
gluten free garlic roti | with 15 amazing images.
I am excited to share with you a delicious and healthy
garlic roti recipe, it’s a
Recipe #38600
Garlic Roti ( Gluten Free Recipe)
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Mixed Sprouts and Bajra Roti 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 ....
Recipe #40439
Mixed Sprouts and Bajra Roti
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Coconut Quinoa with Coconut Curry 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, ....
Recipe #40985
Coconut Quinoa with Coconut Curry
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Recipe# 3307
17 Jul 20 
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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Nachni Bhakri 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.
Recipe #40177
Nachni Bhakri
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Soya Poha by Tarla Dalal
soya poha recipe |
healthy Nutrela poha |
soya poha for weight loss, diabetics, heart patients | with 25 amazing images.
Soya poha is soy served in a different style than seen before. This ....
Recipe #22271
Soya Poha
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Avocado Coconut Milk Vegan Smoothie by Tarla Dalal
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A creamy smoothie with a soothing taste, the Avocado Coconut Milk Vegan Smoothie is a treasure-trove of nutrients too.
Coconut Milk and avocadoes are both ingredients with mellow flavours and creamy consistencies, so they team up very well. We have combined these with bananas, to get a nice frui ....
Recipe #42135
Avocado Coconut Milk Vegan Smoothie
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Homemade Mashed Potatoes Without Milk, Dairy Free by Tarla Dalal
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mashed potatoes recipe |
homemade mashed potatoes without milk (vegan) |
dairy free mashed potatoes |
mashed potatoes bland food |
mashed potatoes for lactose intolerance
Recipe #42339
Homemade Mashed Potatoes Without Milk, Dairy Free
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Coconut Cream by Tarla Dalal
No reviews
Make your own coconut cream using this extremely simple method. You will never go back to the bought packs again, which do not only cost more but are also filled with preservatives. Coconut cream can be used to make different curries ranging from south-indian to thai curries and various desserts.
Recipe #427
Coconut Cream
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Recipe# 42307
24 Aug 20
Buckwheat and Green Apple Porridge, Healthy Breakfast by Tarla Dalal
No reviews
Breakfast – it’s a magical meal, which shakes you awake and energizes every cell in your body to face the race that awaits!
It is very important to opt for breakfast dishes, which balance taste and health because both are important to kick-start your day on the right note.
This Buckwheat and ....
Recipe #42307
Buckwheat and Green Apple Porridge, Healthy Breakfast
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Soya
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