Do you have lactose intolerance? Well, how did you get to this story, is it possible that the answer is yes? or maybe you know someone who is intolerant. If this is a new picture, it is worth noting that the main care for the intolerant's health and well-being is with food.
? The main precaution is to definitively exclude milk and its derivatives from the menu. It is also essential to observe the labeling of foods that may contain lactose ?, highlights Alice Amaral, a specialist in nutrition.
In the beginning, dealing with food can be a challenge. But who says there are no equally tasty alternatives to replacing milk? Anyone just starting to adapt to the new menu may be surprised to find that the options are numerous, affordable and easy to fit into the diet.
There are options of vegetable milks like almond, chestnut, yam, quinoa, peanut, macadamia, rice and coconut milks. Are they healthy, tasty and beneficial options for the body ?, suggests the nutritionist.
Know more: know all the benefits of coconut vegetable milk
Read also: Cow Milk Protein Allergy: Practical Tips and Recipes
In addition, spending time without lactose can do well for those who are not really intolerant. “I suggest to my patients to remove certain item from food and observe. Many are surprised by the beneficial results of eliminating certain foods ?, says Dr. Alice.
Next, you give 100 totally lactose-free recipes to be prepared and consumed at different times of the day. It has a dish for all tastes: meat, vegetarian, vegan and gluten free. But, attention! If you are allergic to milk protein, some of these recipes may not be suitable for your diet, so watch out for ingredients.
Pasta Recipes
1. Peach palm noodles with bechamel sauce: a gluten-free, lactose-free and totally vegan pasta dish. Bechamel sauce? what is white sauce? It is made with Brazil nut milk, and the recipe itself teaches you how to make this milk at home. With the milk ready, the dish preparation takes about 30 minutes.
2. Lasagna bolognese with white sauce and spinach: Besides not having lactose, is this a gluten free recipe? The lasagna pasta is made from cassava. The dish combines two types of sauce, spinach, mozzarella and ham. The tip is to merge the layers in the assembly, one of white sauce and one of bolognese sauce.
3. Vegetarian Pizza: This pizza is gluten free, lactose free, vegetarian and egg free! The pasta is made from mashed grains or potatoes with rice flour. To cover, the ingredients used are pumpkin, mushrooms, macadamia nut, garlic and thyme.
Read also: 25 Delicious Gluten Free Recipes for Breakfast, Lunch and Dinner
4. Chia Bread: A great alternative to replacing the cheese bread! This recipe contains no gluten and uses no ingredients of animal origin. The dough is made with cassava, chia, sprinkles and olive oil. To turn yellow, the secret is to use turmeric.
5. Pinion Gnocchi: In this recipe is the base for the gnocchi pasta pinion (peeled, boiled and crushed), sweet manioc flour, amaranth flour and chickpea flour? both can be replaced by rice flour. To accompany, the suggestion is a traditional tomato sauce, with the addition of mushrooms.
6. Spaghetti Carbonara: Bacon fans will approve of this dish. In the recipe, gluten-free spaghetti is combined with bacon, eggs and fancy spices. The preparation is simple and does not take much time, ideal for busy days and quick meals.
7. Zucchini Noodles: Simple and practical, does this recipe require only one main ingredient? the zucchini. At the time of preparation, just add vegetable broth, olive oil and water in small quantities. To accompany, choose the sauce of your choice.
8. Cannelloni: This dish, besides not containing lactose, is free of gluten and eggs. Cannelloni pasta is made from rice flour; The stuffing indicated is spinach, carrot and zucchini. For the sauce, separate tomato, garlic, onion and rice jelly.
Read also: Healthy Eating: Habits and Recipes for a Better Life
9. Yam Gnocchi: Made from yam and rice flour, this recipe contains no lactose or gluten. The sauce that goes with the gnocchi pasta is a pesto sauce adapted by Bela Gil, with basil and chestnuts.
10. Baroa Potato Gnocchi: Bringing yet another alternative to gnocchi pasta, this recipe uses baroa potatoes, potato starch and eggs. The suggested sauce takes tomatoes, zucchini, onion and parsley.
11. False zucchini and carrot spaghetti: This recipe is super fast and practical to prepare. The required ingredients are carrot and zucchini, made in strips that mimic spaghetti. The sauce to accompany may be your preference; The recipe suggests the traditional tomato with basil.
Daily dish recipes
12. Functional Salpicão: This chicken salpice is gluten or lactose free and is stuffed with vegetables. The recipe uses carrot, celery stalk, olive, apple, walnuts and dried apricot. The seasoning is also neat, with lemon, olive oil, parsley, green pepper and mustard.
13. Palm Heart Moqueca: This is a vegan recipe. The moqueca is made with palm hearts, tomatoes, yellow peppers, red peppers and coconut milk. Seasoning is neat and preparation takes no more than a few minutes.
14. Piamontese rice with bechamel sauce: This recipe is gluten and lactose free. The sauce is prepared with rice flour and milk, seasoning with olive oil, salt, pepper and nutmeg. For rice, simply add champignons and cream of rice or soy to the rice already cooked. The suggestion is to serve the dish accompanied by medallion in the wood sauce.
15. Mashed Sweet Potatoes: Without lactose and gluten, this mashed recipe carries sweet potatoes, garlic and mustard. Preparation is simple and quick, and the dish can be served with the accompaniment of your choice. The recipe suggestion is a leek omelette.
16. Chicken Stash: This stash is made with mashed potato salsa and the stuffing is chicken with tomatoes, green seasoning and peppers. As an alternative to parsley potatoes, you can use potato, cassava, sweet potato or pumpkin. In the filling, it is also worth betting on other meats or vegetarian options.
17. Mashed vegan potatoes: This recipe contains no ingredient of animal origin, being made only with potatoes, olive oil and spices. As a suggestion to vary the dish, is it possible to add other vegetables to the recipe? Spinach, carrots and broccoli are among the options.
18. Carrot Souffle: Vegan and gluten-free recipe, the souffle is made from carrots, rice milk, tomatoes and cornstarch. The dish is light and colorful, making it an attractive alternative for lactose intolerant children.
19. Fish fillet in coconut milk sauce: It is a different option for those who like fish and want to vary the preparation. The sauce is made of coconut milk, tomatoes and onions. The fish is grilled and then taken to brown with the sauce.
20. Creamy Manioc Soup: This soup results in a very creamy broth. The main ingredients are manioc (or baroa potato), coconut milk and flaxseed flour? The latter is used to decrease the glycemic index of manioc. Those who want to complement with meat can opt for bacon or sausage.
21. Chicken fillet with gravy: The sauce in this dish is something that replaces the traditional white sauce, made with rice milk and cornstarch. Since the sauce is vegan, anyone who wants an entirely vegan meal can replace the chicken with a vegetable.
22. Corn Cream: Corn cream is a great addition to add to the flavor of everyday dishes. The lactose-free recipe combines corn with olive oil, water and oatmeal. The preparation is simple and takes about 15 minutes.
23. Omelet: A great alternative to varying one of the most common dishes of everyday life. The recipe includes rice flour, red and green peppers, parsley and tomatoes. Preparation is quick and the filling can be adapted to your taste or the ingredients available in the cupboard.
24. Functional Parmigiana Steak: This recipe replaces traditional wheat flour with the combination of rice flour and amaranth or quinoa. The result is crispy and healthy meat. The recipe also works well by replacing red meat steak with chicken.
25. Breaded Chicken Fillet: without lactose, gluten or eggs, this recipe yields a tasty breaded dish. The main ingredients besides chicken are rice milk, rice flour, gluten-free breadcrumbs and? Egg? Flaxseed
26. Chicken Fricassee: a creamy and quick-prepared dish. As a substitute for sour cream, opt for soy or rice cream. The recipe is complemented by olives, green corn, fresh herbs, onions and other spices.
Stroganoff with coconut milk: Coconut milk is a great substitute for traditional recipe cream and the flavor adds a different twist to the end result. To make the dish completely vegan, one idea is to exchange chicken for palm hearts.
Quick Snacks and Salty Pies Recipes
28. Cassava balls with chicken: super quick and practical, this recipe only requires cooked cassava, shredded chicken, spices and herbs to taste. The dish is baked and can be served as a snack with some accompanying sauce.
29. Champagne Cookies: Cookies are great for serving in quick snacks throughout the day. The recipe uses eggs, sugar and flour.Anyone who wants a gluten free option can use a mixture of rice flour, potato starch and sweet sprinkles.
30. Whole Quiche: For quiche dough, select chickpea flour, oatmeal or flaked amaranth. Is the suggested stuffing of four cheeses? all of them lactose free options. There is also the suggestion of palm heart fillings with spinach or leeks. The result is a beautiful and tasty dish that catches the eye on the table.
31. Functional salty: Also known as salted maromba, this dish features sweet potatoes, shredded chicken, quinoa or amaranth, chia and green banana biomass. Those who prefer can substitute sweet potatoes for common potatoes or cassava.
32. Drumstick: Gluten free, lactose free and egg free. The dough of this drumstick is potatoes with rice flour. The stuffing is chicken, but anyone who wants a vegan dish can substitute meat for vegetables. To make the recipe even healthier, would you rather bake the drumstick or fry? the dough is equally crispy.
33. Vegetable souffle: The secret to the success of this recipe is to follow the preparation in stages. Among the vegetables used are zucchini, corn and peas, and others such as broccoli, tomatoes and cauliflower can be added. The flour used is rice and the milk is vegetable.
34. Lactose-free cheese bread: get ready for a cheese bread without cheese! The recipe mixes sweet starch, sour starch and potatoes that result in rolls that may not carry cheese but are equally tasty. The preparation is simple and practical.
35. Mayonnaise: No milk, no soy and no eggs, this recipe is a great alternative to accompany various snacks and dishes. The main ingredients are rice flour, arrowroot or cornstarch, olive oil, vinegar and lemon juice. Is the preparation quite simple? Just hit everything in the blender.
36. Homemade bar: Healthier and cheaper than buying a ready-made cereal bar, this is a good snack option to carry in your bag. The ingredients are banana, coconut flour, coconut oil, cashews and dehydrated coconut. The bar lasts two to three days.
37. Cottage paste with sun-dried tomatoes: The preparation of this recipe is super simple, just beat all the ingredients in a blender. To make, you will need lactose-free cottage, sun-dried tomatoes, onions and parsley. To accompany, it is worth using carrots and toast.
38. Fresh vegan chestnut cheese: A great recipe for cheese without lactose and without any animal products! The ingredients are nuts, agar, lemon, water and spices to taste. The cheese takes five hours in the fridge to get to the point and the look is pretty.
39. Chicken Pie: the dough of this patty is completely vegan, using? egg? of flaxseed, rice flour and shortening. The suggested stuffing is chicken, but can be replaced by other alternatives. The recipe yields 22 pies that can be frozen and then heated in the microwave or oven.
40. Vegan Soy Pate: This pate is prepared with soy milk and a large amount of olive oil or oil until it reaches the right point. Does the base match with various additions? carrots, sun-dried tomatoes, olives, garlic, green spices, among others.
41. Puree-topped turkey breast wholemeal cupcake: This salty cupcake recipe is great for a beautiful and quite attractive afternoon snack for kids. The lactose-free alternative is soy cream, used in cookie dough. The recipe yields 12 units.
42. Macadamia cheese: Is macadamia cheese vegan and isn't macadamia nuts the only option? You can also use almonds, yam, cashews or para. To enhance the flavor, it is worth using turmeric, seeds (pumpkin, sunflower or sesame) and spices in general.
43. Light Pie: The main ingredients for gluten-free and lactose-free pot pie dough are chickpea flour, soybean fiber and sweet sprinkles. The suggested filling is creamy chicken but can be replaced with other options.
Sweet Pie Recipes
44. Black Forest Cake: This cake does not carry any milk, but it makes up for the need for liquid with water and half a dozen eggs. Instead of chocolate, the cake is made with cocoa powder. The recipe also does not take gluten and the preparation is simple and practical.
45. Cornmeal and coconut cake: In addition to eggs, this recipe takes oil and water or coconut milk. The suggestion that the dish be also gluten free is to use rice flour. Leaving the cake even lighter, the recipe takes sweetener as a sugar substitute.
46. Carrot Cake: For pasta (gluten free) the ingredients are rice flour, carrots, eggs, oil and brown sugar. The popular chocolate coating, which often comes with carrot cakes, is made with soy milk, cocoa powder, cornstarch and brown sugar. The preparation time does not reach one hour.
47. Chocolate Cake: This is the traditional chocolate cake, but lactose free, gluten free and egg free. The flours used are flaxseed, rice and cornstarch. To give the league, the differential of the recipe is cooked sweet potato. As a replacement for the egg, simply moisturize one tablespoon of flaxseed flour into three of water.
48. Corn and cornmeal cake: This cake also contains no gluten. The recipe takes corn, cornmeal, coconut milk and grated coconut. To prepare, simply beat all ingredients in a blender and bake until it reaches the point.
49. Fuzzy Towel Ice Cream Cake: Rice flour, potato starch, coconut milk, sweet starch and grated coconut are the key ingredients in the dough of this cake. The syrup is made of coconut milk, soy milk and sugar. To complement, the tip is to pass the pieces of the baked cake in the syrup and the grated coconut before putting to ice.
50. Hungarian slice: The main one for this recipe is coconut milk, which is used in the dough, the filling and the syrup. Although it is necessary to do the three phases of the recipe separately, the preparation is still quite practical and does not take much time.
51. Passion fruit pie: Besides being lactose free, this pie is sugar free! The main ingredient is passion fruit, the base is made of peanut butter, the milk used is coconut and you can use sweetener to taste.
52. Mug Corn Cake: Easy to make, this recipe is ready in less than ten minutes and is ideal for quick bites or when you hit that "sweet hunger". The main ingredients are coconut milk, green corn and cornmeal.
53. Good fit cookie: A great alternative to quite healthy candy, these cookies contain no gluten, lactose, sugar or oil. To make, you will need avocado, banana, raisins, cornstarch, cinnamon, shredded coconut and nuts.
54. Corn Cake: Instead of using flour or green corn, this recipe (gluten free) takes corn. The milk is coconut and the special touch is the addition of fennel. The preparation is simple and takes about 50 minutes.
55. Strawberry pie with crunchy crumb topping: This pie has three layers. The first is a cake batter, the second is a strawberry filling and the last is the sweet crumbs topping. Although it is lactose and fruit free, it is a very sweet recipe with a lot of sugar.
56. Orange, yogurt and seed polenta cake: This is a recipe for getting away from traditional cake flavors. The main ingredients are rice flour, polenta, sunflower and chia seeds, orange, honey and lactose-free yogurt. Yogurt can also be substituted for soy cream.
57. Banana-nut cake: This cake, which is also gluten free, contains Brazil nut flour, vegetable milk, bananas and cinnamon. The topping is a caramel syrup made with demerara sugar and water.
58. Strawberry and coconut cake: For this recipe you will need strawberries (whipped in a very thick juice) and coconut milk. The syrup suggestion is quite simple, made with sugar and the same fruit juice used in the dough.
59. Chocolate Stuffed Muffin: Muffins are gluten free, lactose free, egg free and soy free. The milk used is rice and the flour is a mixture of potato starch, sweet flour and rice flour. To fill, simply place a small piece of lactose-free chocolate in each muffin cup before baking.
60. Creamy Apple Cake: Besides tasty, this cake promises to have a special smell. The main ingredients are rice flour and milk, apple, honey, date, cinnamon, cloves, ginger and vanilla essence. Pay attention to the steps when assembling.
61. Chocolate Brownie: This recipe does not take any kind of milk. For the dough, you will need oil, rice flour, sweet flour and cocoa powder. For extra flavor, use walnuts or hazelnuts to taste. The result is a very soft dough.
62. Vegan Vanilla Cupcake: cupcake batter contains apple puree, vanilla, rice flour, starch and oil. As a cover, the suggestion is a chestnut frosting. The recipe yields 12 units.
63. Basic white cake: the most basic of the cakes, in its lactose free version. The milk used is coconut and there is still the option of replacing the common wheat flour to make the recipe gluten free. At serving time, fruits, jellies and toppings can be great additions.
64. Shortcake with orange syrup: The recipe is quite simple and requires few ingredients; The main ones are orange and cornstarch. The preparation of both pasta and syrup is easy and practical. The whole process takes about 40 minutes.
65. Tingling Cake: For this recipe you will need lactose-free granulated chocolate. The other ingredients are vegetable milk, rice flour, potato starch, eggs and oil. Before unmolding, wait for the cake to cool completely.
66. Naked cake light: The batter of this cake is brown and chocolate, using demerara sugar to sweeten.Lack of milk is compensated with water, oil and eggs. For the filling, the suggestion is soy milk candy.
67. Birthday cake: The suggested milk is almond milk and the cake batter is also gluten free. The filling is a very simple coconut milk condensed milk recipe that uses only coconut milk and brown sugar. The topping is chocolate ganache with green banana biomass.
Dessert Recipes
68. Oatmeal Pancake: With vegetable milk, oatmeal and flaxseed to replace the eggs, this recipe has a very simple preparation? just mix all the ingredients and fry the pancakes in the pan. At serving time, the suggestion is to accompany the plate of honey and blueberries.
69. Chocolate Dessert: A good choice for those who want a low-calorie, lactose-free dessert. This recipe requires only cocoa powder and an avocado. Who wants to sweeten more can do it with honey, agave or sweetener.
70. Romeo and Juliet: To make the cheese, you will need cashews, tapioca, ghee, salt and a few drops of lemon. Guava jelly is made with agar-agar and guava juice. This cheese can be used even as a filling for other dishes, the consistency is that of cream cheese.
71. Icing cream: A joker in the world of desserts, icing cream can serve as an accompaniment to cakes, pies, and other more sweets. The lactose-free version includes coconut milk, cornstarch, vanilla, egg yolks and sugar.
72. Homemade Waffles: anyone who has a home waffle maker will enjoy this gluten free and lactose free recipe! In addition to lactose-free milk, the dough contains gluten-free flour, flaxseed flour and coconut oil. You can still turn the recipe into chocolate waffle by adding a spoonful of cocoa powder.
73. Oatmeal: This recipe is very practical, yields a single serving and is ideal for making quick dessert for everyday life. To make, you will need soy milk, honey and flaked oats. The suggestion is to serve accompanied by a sliced mango.
74. Kissing: Without sugar, this kissy recipe is sweetened with fruit. The ingredients are dates, coconut milk and grated coconut. The recipe yields 12 sweets and they can be kept in the fridge for up to three days.
75. Passion fruit mousse with chocolate: The blend of flavorless gelatin, passion fruit juice, rice sour cream and condensed soy milk results in a creamy and consistent mousse. For crispy topping, melt a lactose-free chocolate bar.
76. Gelatin Mousse: This mousse is a good replacement for Danoninho. The ingredients are strawberry flavored gelatin, water, soy condensed milk and soy cream. You can even vary the taste of gelatin for different desserts.
77. Pumpkin stuffed with creamy cocada: a different dessert that looks pretty, and fast? The total preparation takes about 30 minutes. To make, you will need pumpkins, shredded coconut and coconut milk.
78. Dream: The dream is made with soy milk, sweet flour and rice flour. When frying the dough, you have to take care to get the shape right and make it golden brown. Once fried, the tip is to sprinkle with sugar and cinnamon.
79. Petit gateau chocolate with peanut butter: To make this dish, you will need lactose-free chocolate and peanut butter. The result is a very creamy petit gateau that can be frozen for up to a month and heated in the microwave when serving.
80. Chocolate hazelnut cream: This cream is made with vegetable milk, melted chocolate and hazelnuts. It is a good choice to eat pure, to complement desserts, such as filling or topping, and to eat with bread, tapioca or cookies.
81. Functional Creamy Hominy: The hominy is made with coconut milk and still takes green banana biomass to increase the nutritional value of the dish. Is the preparation very simple? Just bring all ingredients to the boil and boil for 20 minutes.
82. Gratin cocada: To make this cocada you will only need four ingredients? soy milk, shredded coconut, vegetable cream and condensed soy milk. The preparation takes just over 20 minutes and the recipe yields six servings.
83. Kid's foot: This recipe is very practical and requires only brown sugar, peanuts and soy milk. The secret to a great kid's foot is to pay attention to the cooking to reach the ideal point.
84. Strawberry Macaron: To make this sweet typical of French cuisine, get ready to follow many steps. The list of ingredients for dough and stuffing is extensive; Milk derivatives are replaced by soy products. The result is a beautiful, attractive and tasty candy.
85. Natural ice cream: To make this ice cream you will only need two ingredients and a blender.The base is frozen banana and the suggested flavor is raspberry (also in frozen fruit), but it is possible to beat bananas with cocoa powder to have a chocolate ice cream or to vary the fruits. Simple and fast.
86. Condensed coconut milk: A necessary ingredient in many recipes, condensed milk can be sorely missed for lactose intolerant. This recipe teaches how to make the candy with coconut milk and sugar, stirring and stirring to the point.
87. Churros: This churros pasta contains no gluten or lactose. To get the right shape, use a star-tipped pastry bag. The recipe yields ten churros and the indication is that they are consumed soon after frying.
88. Pudding without milk: Milk-free pudding requires half a dozen eggs, coconut milk and sugar. In order not to taste like egg, the tip is to separate the yolks and sift them before mixing with the other ingredients. The syrup is made only with sugar and water.
89. Pave of chocolate dulce de leche: For this dish you will need soymilk, soy or rice cream, soy milk, carob and condensed soy milk. Is the recipe divided into four parts? cream, syrup, filling and topping.
90. Brigadier without condensed milk: This brigadier's recipe is lactose free, gluten free and egg free. The ingredients are soy milk, cocoa powder, dark chocolate, vegetable cream and sugar.
91. Gingerbread: This recipe yields 24 to 30 honey rolls, depending on the size of each cookie. To make a gluten and lactose free candy, you will use coconut milk, almond flour, cocoa powder and gingerbread mix.
Lactose Free Drink Recipes
92. Vegan Chocolate Smoothie: For this smoothie you will need bananas, blueberries, cocoa powder and almond milk. The recipe is super healthy and to do just beat all the ingredients in a blender. The yield is two cups.
93. Cappuccino Powder: The mix is great for always having a cup of cappuccino handy, with quick and convenient preparation. The lactose-free version mixes powdered soymilk with cocoa powder, instant coffee, baking soda and cinnamon.
94. Homemade Greek yogurt: To make Greek yogurt at home you just have milk and plain yogurt without lactose. It is important to let the mixture rest in the refrigerator for about six hours so that the yogurt acquires consistency.
95. Vegan Strawberry Milkshake: The ingredients for this milkshake are strawberry, almonds, water, ice and sugar. The first step is to separate the almond milk, then add the strawberries and sweeten. The recipe yields a liter.
96. Lactose-free hot chocolate: Hot chocolate is prepared with vegetable milk, cocoa powder and sugar. To add nutritional value to the drink, the tip is also to use green banana biomass or rice flour.
97. Strawberry and banana smoothie: Soymilk, strawberry, banana, honey and cinnamon make this recipe a healthy, colorful and great drink to drink cold.
98. Banana and Pineapple Smoothie: You will need vegetable milk, pineapple, banana (preferably frozen) and vanilla essence to make this smoothie. To sweeten, you can use honey, agave, sweetener or sugar of your choice.
99. Strawberry and Coconut Smoothie: The basis of this smoothie is strawberry, banana and coconut milk. The suggestion is to sweeten with honey and to beat with ice to taste, to consume the drink very cold.
100. Vegetable milks: Vegetable milk is the wild card in lactose-free recipes and is a required ingredient in most dishes, whether sweet or salty. Besides being high in nutritional value, full of minerals and vitamins, aren't vegetable milks hard to come by? You can do it at home in many ways. In the link, you will find recipes for yam milk, quinoa, sunflower, sesame, almonds, rice, soy, macadamia nuts, oats, and pumpkin seeds.
Now you have plenty of options to enjoy lactose-free dishes at any time of the day!
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