Lactose Intolerance Cookbook: MAIN COURSE - 60+ Easy to prepare at home 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

           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: MAIN COURSE - 60+ Easy to prepare at home 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

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