This category has been viewed 19293 times
Healthy Indian Recipes >
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!
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Almond Berry and Coconut Cake, For Fitness and Weight Loss 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 ....
Recipe #41134
Almond Berry and Coconut Cake, For Fitness and Weight Loss
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Almond Milk, Homemade Pure Almond Milk 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 ....
Recipe #40984
Almond Milk, Homemade Pure Almond Milk
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Apple Dragon Fruit Vegan Smoothie 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 ....
Recipe #42462
Apple Dragon Fruit Vegan Smoothie
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Avocado Coconut Milk Vegan Smoothie by Tarla Dalal
No reviews
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Recipe# 1439
23 Nov 23 
Recipe #1439
Bajra Carrot Onion Uttapam, Healthy Bajra Onion Uttapam Breakfast Recipe
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Recipe #42303
Buckwheat Groats Strawberry Porridge, Healthy Breakfast
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Coconut Butter with Desiccated Coconut 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 ....
Recipe #41881
Coconut Butter with Desiccated Coconut
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Coconut Butter with Dried Coconut 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 ....
Recipe #41882
Coconut Butter with Dried Coconut
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Coconut Water with Coconut Meat 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 ....
Recipe #40496
Coconut Water with Coconut Meat
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Dal Fry with Toor Dal 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 |
Recipe #42771
Dal Fry with Toor Dal
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
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)
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Homemade Mashed Potatoes Without Milk, Dairy Free by Tarla Dalal
No reviews
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Homemade Oat Milk, Lactose Free Oats Milk by Tarla Dalal
homemade oat milk recipe |
Indian oat milk recipe with cinnamon |
healthy oats milk made from quick cooking rolled oats | with 12 amazing images.
homemade oat milk is a super easy and cheap ....
Recipe #41012
Homemade Oat Milk, Lactose Free Oats Milk
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Recipe# 32646
17 Jan 24
How To Make Coconut Milk, Healthy Coconut Milk 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 ....
Recipe #32646
How To Make Coconut Milk, Healthy Coconut Milk
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Jowar Bajra Garlic Roti 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 ....
Recipe #38880
Jowar Bajra Garlic Roti
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Jowar Methi Roti, Healthy Jowar Methi Paratha by Tarla Dalal
jowar methi roti recipe |
jowar methi paratha healthy breakfast |
masala methi jowar roti |
jowar methi roti for weight loss | with 17 amazing images.
jowar methi parat ....
Recipe #5695
Jowar Methi Roti, Healthy Jowar Methi Paratha
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Lactose Free Chocolate Cookie 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 ....
Recipe #42337
Lactose Free Chocolate Cookie
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Multigrain Healthy Cracker, Lactose Free 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 ....
Recipe #42338
Multigrain Healthy Cracker, Lactose Free
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
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
You are not signed in. To add recipes to your cookbooks requires you to
Sign In to your account
Select the cookbook to add this recipe to
Soya
Missed out on our mailers?
Our mailers are now online!
View Mailer Archive
Privacy Policy: We never give away your email
REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.
If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.
Hi,
Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.