Lactose Intolerance Cookbook: 7 Manuscripts in 1 – 300+ Lactose intolerance - friendly recipes for a balanced and healthy diet

By Sussane Davis

Do you want to learn about Lactose Intolerance recipes? Do you want to know how to prepare the most delicious meals that fit your diet? This book is the answer to your questions!      

In this cookbook, you will find:

   

Breakfast recipes like:

- Tofu Scramble

- Coconut Chia Pudding

- Lactose-Free Muesli

     

Lunch recipes like:

- Quinoa Salad with Chickpeas and Veggies

- Vegan Lentil Soup

- Dairy-Free Chickpea Wraps

Dinner recipes like:

- Vegan Lentil and Vegetable Stir-Fry

- Dairy-Free Thai Coconut Curry

- Sweet Potato and Black Bean Tacos

           And many other recipes!    

Here Is A Preview Of What You'll Learn...

   

How to cook healthy meals

Comprehensive Dietary Advice & Guidance

Recipes with detailed instructions

Each recipe contains the exact amount of calories, protein, carbohydrates and fat

Fast and easy prep that requires no additional steps to prepare your meal

Tips and Tricks

Much,much more!

 

Don’t miss out on Lactose Intolerance Cookbook! 

Then you can begin reading Lactose Intolerance Cookbook: 7 Manuscripts in 1 – 300+ Lactose intolerance - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 29, 2023

Book preview

BOOK 1

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MAIN COURSE - 60+ Easy to prepare at home recipes for a balanced and healthy diet

BREAKFAST

Blueberry Almond Smoothie Bowl

Serves:  1

Preparation Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

-  1 cup almond milk (lactose-free)

-  1 frozen banana

-  1/2 cup blueberries

-  2 tbsp almond butter

-  1 tbsp chia seeds

INSTRUCTIONS

Almond butter, frozen banana, blueberries, and almond milk should all be thoroughly blended.

Pour into a bowl, then top with sliced almonds, more blueberries, and chia seeds.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 350

Protein: 8g

Fat: 18g

Carbohydrates: 45g

Fiber: 10g

Quinoa Breakfast Bowl

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

-  1 cup cooked quinoa

-  1 cup almond milk (lactose-free)

-  1 cup mixed berries (strawberries, raspberries, blackberries)

-  2 tbsp chopped nuts (e.g., almonds, walnuts)

-  1 tbsp honey or maple syrup

INSTRUCTIONS

Mix cooked quinoa with warm almond milk.

Add chopped nuts and mixed berries on top, then sprinkle with honey or maple syrup.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 300

Protein: 8g

Fat: 10g

Carbohydrates: 45g

Fiber: 6g

Avocado Toast with Eggs

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

INGREDIENTS

-  1 slice whole grain bread (lactose-free)

-  1/2 avocado, mashed

-  1 boiled or poached egg

-  Salt and pepper to taste

-  Red pepper flakes (optional)

INSTRUCTIONS

Toast the bread before spreading avocado mash on it.

Before laying the boiled or poached egg on top of the avocado, season it with salt, pepper, and red pepper flakes.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 300

Protein: 15g

Fat: 18g

Carbohydrates: 25g

Fiber: 10g

Oatmeal with Nut Butter

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

INGREDIENTS

−  1/2 cup rolled oats

−  1 cup almond milk (lactose-free)

−  1 tbsp nut butter (e.g., peanut, almond)

−  1/2 banana, sliced

−  1 tbsp chopped nuts

INSTRUCTIONS

Follow the package instructions to make oats in almond milk.

Add nut butter, then top with banana slices and chopped nuts.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Fiber: 7g

Lactose-Free Greek Yogurt Parfait

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

−  1 cup lactose-free Greek yogurt

−  1/4 cup granola (lactose-free)

−  1/2 cup mixed berries

−  1 tbsp honey or maple syrup

INSTRUCTIONS

Place the yoghurt, granola, and mixed berries in a glass or bowl.

Drizzle honey or maple syrup over the dish just before serving.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 350

Protein: 20g

Fat: 10g

Carbohydrates: 45g

Fiber: 5g

Vegan Banana Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

INGREDIENTS

−  1 cup flour (all-purpose or whole wheat)

−  1 tbsp sugar

−  1 tsp baking powder

−  1/2 tsp baking soda

−  1/4 tsp salt

−  1 cup almond milk (lactose-free)

−  1 ripe banana, mashed

−  1 tsp vanilla extract

INSTRUCTIONS

Mix the dry ingredients in a bowl.

Blend almond milk, banana puree, and vanilla extract in a separate dish.

In a heated nonstick skillet, combine the wet and dry ingredients to make pancakes.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 250

Protein: 5g

Fat: 2g

Carbohydrates: 50g

Fiber: 3g

Tofu Scramble

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

INGREDIENTS:

−  1 block firm tofu, crumbled

−  1/2 red bell pepper, diced

−  1/2 onion, diced

−  1/2 cup spinach

−  1 tsp turmeric

−  Salt and pepper to taste

−  1 tbsp olive oil

INSTRUCTIONS:

Olive oil is used to cook bell pepper and onion in a pan until they are tender.

Cook for a few minutes after adding the turmeric and crumbled tofu.

Add the spinach and salt & pepper to taste.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 180

Protein: 15g

Fat: 10g

Carbohydrates: 10g

Fiber: 3g

Coconut Chia Pudding

Serves: 2

Preparation Time: 5 minutes

Total Time: 4 hours (including chilling time)

INGREDIENTS:

−  1/4 cup chia seeds

−  1 cup coconut milk (canned, full-fat)

−  1 tbsp maple syrup

−  1/2 tsp vanilla extract

−  Fresh fruit for topping

INSTRUCTIONS:

In a bowl, combine the chia seeds, coconut milk, maple syrup, and vanilla extract.

Stir thoroughly, cover, and chill for overnight or at least 4 hours.

Before serving, garnish with fresh fruit.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 250

Protein: 4g

Fat: 18g

Carbohydrates: 18g

Fiber: 10g

Lactose-Free Muesli

Serves: 2

Preparation Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS:

−  1 cup rolled oats

−  1 cup almond milk (lactose-free)

−  1/2 cup chopped nuts (e.g., almonds, walnuts)

−  1/2 cup dried fruits (e.g., raisins, apricots)

−  1 tbsp chia seeds

INSTRUCTIONS:

In a bowl, mix almond milk and oats.

Add chia seeds, chopped nuts, and dried fruit.

In order for the oats to absorb the liquid, thoroughly combine the ingredients.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Fiber: 8g

Rice Cake with Nut Butter and Berries

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS:

−  2 rice cakes

−  2 tbsp nut butter (e.g., almond, cashew)

−  1/2 cup mixed berries

−  1 tsp honey (optional)

INSTRUCTIONS:

On rice cakes, evenly distribute nut butter.

Add mixed berries on top and, if like, honey drizzles.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 300

Protein: 7g

Fat: 15g

Carbohydrates: 40g

Fiber: 6g

Buckwheat Banana Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

INGREDIENTS:

−  1 cup buckwheat flour

−  1 tbsp sugar

−  1 tsp baking powder

−  1/2 tsp cinnamon

−  1 cup almond milk (lactose-free)

−  1 ripe banana, mashed

−  1 tsp vanilla extract

INSTRUCTIONS:

Buckwheat flour, sugar, baking powder, and cinnamon should all be combined in a bowl.

To create a batter, combine almond milk, mashed banana,

and vanilla essence.

Utilize a non-stick skillet to cook pancakes.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 8g

Fat: 2g

Carbohydrates: 60g

Fiber: 8g

Breakfast Burrito

Serves: 2

Preparation Time: 15 minutes

Total Time: 20 minutes

INGREDIENTS:

−  4 small corn tortillas

−  1 cup cooked black beans

−  1 cup diced tomatoes

−  1 avocado, sliced

−  1 cup cooked brown rice

−  Salsa or hot sauce (optional)

INSTRUCTIONS:

Assemble tortillas by layering beans, tomatoes, avocado, and rice on warm tortillas.

If desired, top with salsa or hot sauce before folding into a tortilla.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Fiber: 10g

Peanut Butter Banana Toast

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS:

−  1 slice whole grain bread (lactose-free)

−  2 tbsp peanut butter

−  1 banana, sliced

−  1 tsp chia seeds

INSTRUCTIONS:

Toast the bread before topping it with peanut butter.

Place slices of banana over the peanut butter, then top with chia seeds.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 350

Protein: 10g

Fat: 18g

Carbohydrates: 45g

Fiber: 10g

LUNCH

Quinoa Salad with Chickpeas and Veggies

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

−  1 cup cooked quinoa

−  1 cup cooked chickpeas (canned, rinsed and drained)

−  1 cup diced cucumber

−  1/2 cup diced bell peppers

−  1/4 cup diced red onion

−  1/4 cup chopped fresh parsley

−  2 tbsp lemon juice

−  2 tbsp olive oil

−  Salt and pepper to taste

INSTRUCTIONS:

Cucumber, bell peppers, red onion, cooked quinoa, and chopped parsley should all be combined in a big bowl.

Mix the lemon juice, olive oil, salt, and pepper in a small bowl.

Over the salad, drizzle the dressing, and mix to blend.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 12g

Fat: 15g

Carbohydrates: 45g

Fiber: 10g

Vegan Lentil Soup

Serves: 4

Preparation Time: 15 minutes

Total Time: 45 minutes

INGREDIENTS:

−  1 cup green or brown lentils, rinsed and drained

−  1 onion, diced

−  2 carrots, diced

−  2 celery stalks, diced

−  3 cloves garlic, minced

−  1 tsp ground cumin

−  1/2 tsp ground coriander

−  1/4 tsp ground turmeric

−  6 cups vegetable broth

−  1 cup diced tomatoes (canned or fresh)

−  2 cups chopped kale or spinach

−  Salt and pepper to taste

INSTRUCTIONS:

Cook the onion, carrots, and celery in a big pot until they are tender.

Add the turmeric, garlic, cumin, and coriander. For one minute, cook.

Add tomato dice, vegetable broth, and lentils. up to a boil.

Lentils should be cooked for around 25 to 30 minutes over low heat with the lid on.

Add the spinach or kale and stir. Cook for an additional 5 minutes.

Add salt and pepper to taste.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 15g

Fat: 2g

Carbohydrates: 55g

Fiber: 15g

Dairy-Free Chickpea Wraps

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

−  4 small whole wheat tortillas (lactose-free)

−  1 1/2 cups cooked chickpeas (canned, rinsed and drained)

−  1/2 cup diced cucumber

−  1/4 cup diced red onion

−  1/4 cup chopped fresh parsley

−  2 tbsp tahini

−  2 tbsp lemon juice

−  Salt and pepper to taste

INSTRUCTIONS:

The tortillas are warmed and set aside.

Cucumber, red onion, diced chickpeas, and parsley are all combined in a bowl.

Mix the tahini, lemon juice, salt, and pepper in a small bowl.

Over the chickpea mixture, drizzle the tahini dressing and stir to incorporate.

Wrap securely after adding the chickpea mixture to each tortilla.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 12g

Fat: 15g

Carbohydrates: 45g

Vegan Stir-Fry with Tofu

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

−  8 oz firm tofu, cubed

−  2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)

−  2 tbsp soy sauce (or tamari for gluten-free)

−  1 tbsp sesame oil

−  1 tbsp rice vinegar

−  1 tbsp maple syrup

−  1 tsp cornstarch

−  Cooked rice or quinoa (for serving)

−  Sesame seeds (for garnish)

−  Green onions (for garnish)

INSTRUCTIONS:

The sauce is made by combining soy sauce, sesame oil, rice vinegar, maple syrup, and corn flour in a bowl.

Tofu should be cooked in a skillet until golden brown all over. Take out and place aside.

Cook a mixture of vegetables in the same skillet until they are soft.

Put the tofu back in the skillet with the vegetables, and then top with the sauce.

Cook for a few more minutes after giving everything a thorough stir to coat it with sauce.

With sesame seeds and green onions as garnish, serve over cooked rice or quinoa.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 15g

Fat: 10g

Carbohydrates: 40g

Fiber: 8g

Lactose-Free Mediterranean Wrap

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

−  4 small whole wheat tortillas (lactose-free)

−  1 cup cooked quinoa

−  1/2 cup hummus

−  1/2 cup diced cucumbers

−  1/4 cup chopped Kalamata olives

−  1/4 cup crumbled dairy-free feta cheese

−  Fresh parsley (for garnish)

INSTRUCTIONS:

The tortillas are warmed and set aside.

Each tortilla should have a layer of hummus on it.

Add cooked quinoa, chopped olives, diced cucumbers, and crumbled dairy-free feta cheese on top.

Add fresh parsley as a garnish.

Serve the tortillas rolled up.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Fiber: 8g

Vegan Lentil and Vegetable Curry

Serves: 4

Preparation Time: 15 minutes

Total Time: 45 minutes

INGREDIENTS:

−  1 cup green or brown lentils, rinsed and drained

−  1 onion, diced

−  2 carrots, diced

−  2 potatoes, diced

−  1 cup diced tomatoes (canned or fresh)

−  1 cup chopped spinach or kale

−  1 can coconut milk (full-fat)

−  2 tbsp curry powder

−  1 tsp ground cumin

−  1 tsp ground coriander

−  Salt and pepper to taste

INSTRUCTIONS:

Onion, carrots, and potatoes should be sautéed in a big saucepan until they start to soften.

Mix in the coriander, cumin, and curry powder. For one minute, cook.

Include coconut milk, sliced tomatoes, and lentils. up to a boil.

Lentils should be cooked for around 25 to 30 minutes over low heat with the lid on.

Cook for an additional 5 minutes after stirring in the chopped spinach or kale.

Add salt and pepper to taste.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 15g

Fat: 15g

Carbohydrates: 45g

Fiber: 15g

Dairy-Free Avocado and Bean Salad

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

−  2 cups mixed greens (e.g., lettuce, spinach, arugula)

−  1 avocado, diced

−  1 cup black beans (canned, rinsed and drained)

−  1/2 cup diced bell peppers

−  1/4 cup diced red onion

−  1/4 cup chopped fresh cilantro

−  2 tbsp lime juice

−  2 tbsp olive oil

−  Salt and pepper to taste

INSTRUCTIONS:

1. Combine mixed greens, diced avocado, black beans, bell   pepper, red onion, and chopped cilantro in a big bowl.

Mix the lime juice, olive oil, salt, and pepper in a small bowl.

Over the salad, drizzle the dressing, and mix to blend.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 12g

Fat: 20g

Carbohydrates: 40g

Fiber: 12g

Vegan Tomato Basil Pasta

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

−  8 oz gluten-free pasta (e.g., brown rice pasta)

−  2 cups diced tomatoes (canned or fresh)

−  1/4 cup chopped fresh basil

−  3 cloves garlic, minced

−  2 tbsp olive oil

−  Salt and pepper to taste

INSTRUCTIONS:

As directed on the packaging, cook the pasta.

Garlic should be fragrantly cooked in olive oil in a skillet.

Cook the diced tomatoes for a short while, until they are soft.

Season with salt and pepper and stir in the chopped basil.

Combine the tomato basil sauce with the cooked pasta.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 8g

Fat: 10g

Carbohydrates: 55g

Fiber: 8g

Dairy-Free Vegetable and Rice Bowl

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

INGREDIENTS:

−  1 cup cooked brown rice

−  2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots)

−  1 cup firm tofu, cubed