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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!
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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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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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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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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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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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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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
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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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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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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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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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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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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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Soya
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