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35 Lactose Free Dairy Free recipes
Last Updated : Dec 12,2024
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!
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
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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
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Recipe# 3101
20 Nov 24 
Recipe #3101
Whole Wheat Bread, Whole Wheat Bread Loaf Using Instant Dry Yeast
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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.
This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
Recipe #42346
Vegan Oats and Coconut Milk Pudding
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Three Grain Paratha, Gluten Free Paratha by Tarla Dalal
three grain paratha recipe |
Indian ragi jowar paratha for weight loss |
gluten free paratha |
jowar, ragi and soya paratha | with 29 amazing images.
three grain parath ....
Recipe #38602
Three Grain Paratha, Gluten Free Paratha
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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
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Oats, Coconut Milk, Peanut Butter Healthy Smoothie by Tarla Dalal
oats, coconut milk, peanut butter smoothie recipe |
Indian peanut butter oatmeal smoothie |
coconut milk smoothie for weight loss | with 17 amazing images.
oats, coconut milk, peanut butter smooth ....
Recipe #42329
Oats, Coconut Milk, Peanut Butter Healthy Smoothie
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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
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Recipe #41016
Oat Milk with Honey, Homemade Lactose Free Honey Oat Milk
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Nutritious Thalipeeth by Tarla Dalal
nutritious thalipeeth recipe |
healthy multigrain thalipeeth |
jowar bajra thalipeeth |
thalipeeth for diabetes | With 17 amazing images.
nutritious thalipeeth is ....
Recipe #7457
Nutritious Thalipeeth
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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
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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
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Nachni Pancake, Ragi Pancake by Tarla Dalal
nachni pancake recipe |
ragi pancake |
healthy red millet Indian pancake | with 29 amazing images.
nachni pancake recipe |
ragi pancake |
heal ....
Recipe #4672
Nachni Pancake, Ragi Pancake
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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
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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
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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
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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
breakfast .
Filling, tasty and loaded with nutritious ingredients, this healthful Strawberry, Almond Milk an ....
Recipe #42345
Strawberry Almond Milk and Oats Smoothie
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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
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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!
A touch of cinnamon and maple syrup give it an awesome flavour, while ingredients like apple and wholegrain amaranth give it a ....
Recipe #42243
Vegan Amaranth Almond Milk and Apple Porridge
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Recipe #42303
Buckwheat Groats Strawberry Porridge, Healthy Breakfast
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Recipe# 1439
23 Nov 23
Recipe #1439
Bajra Carrot Onion Uttapam, Healthy Bajra Onion Uttapam Breakfast Recipe
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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
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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
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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.
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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Soya
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