Lactose Intolerance Cookbook: 3 Manuscripts in 1 – 120+ Lactose intolerance - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty 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:

   

Side dish recipes like:

- Quinoa and Roasted V egetable Salad

- Spiced Sweet Potato Wedges

- Garlic Herb Roasted Brussels Sprouts

     

Breakfast recipes like:

- Sweet Potato Breakfast Hash

- Apple Cinnamon Overnight Oats

- Lactose-Free Breakfast Quesadilla

           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: 3 Manuscripts in 1 – 120+ Lactose intolerance  - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty dieton your Kindle device, computer, tablet or smartphone.

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

Book preview

BOOK 1

40+ Muffins, Pancakes and Cookie recipes for a healthy and balanced Lactose intolerance diet

BREAKFAST:

Almond Butter and Banana Overnight Oats

Serves: 1

Preparation Time: 10 minutes

Total Time: Overnight

INGREDIENTS

1/2 cup rolled oats

1 cup almond milk (lactose-free)

1 tbsp almond butter

1 ripe banana, sliced

1 tbsp chopped almonds

INSTRUCTIONS

In a jar or other container, combine rolled oats and almond milk.

Add half of the banana pieces and the almond butter after that.

Overnight, cover and chill.

Add the leftover banana slices and almonds in the morning.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Fiber: 8g

Rice Pudding with Cinnamon and Raisins

Serves: 2

Preparation Time: 5 minutes

Total Time: 25 minutes

INGREDIENTS:

1 cup cooked white rice

1 1/2 cups almond milk (lactose-free)

2 tbsp maple syrup

1/2 tsp ground cinnamon

1/4 cup raisins

INSTRUCTIONS:

Rice, almond milk, maple syrup, and cinnamon should all be combined in a pan.

Cook for about 20 minutes at medium heat, stirring periodically, until creamy.

Cook for an additional five minutes after adding the raisins.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 5g

Fat: 2g

Carbohydrates: 65g

Fiber: 2g

Lactose-Free Breakfast Quesadilla

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

INGREDIENTS:

4 small corn tortillas

1 cup cooked scrambled tofu (seasoned with turmeric, salt, and pepper)

1/2 cup diced bell peppers

1/2 cup diced tomatoes

1/2 cup dairy-free shredded cheese

Fresh cilantro (for garnish)

INSTRUCTIONS:

The tortillas should be warmed and stored in a skillet.

Bell peppers, tomatoes, cheese, and scrambled tofu are all layered on top of one tortilla.

Add a second tortilla on top, then cook in the skillet until the cheese melts.

Add fresh cilantro as a garnish and cut into wedges.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 15g

Fat: 15g

Carbohydrates: 30g

Fiber: 6g

Berry Coconut Chia Pudding Parfait

Serves: 2

Preparation Time: 10 minutes

Total Time: 4 hours (including chilling time)

INGREDIENTS:

1/4 cup chia seeds

1 1/2 cups coconut milk (canned, full-fat)

1 tbsp honey or maple syrup

1 cup mixed berries (strawberries, blueberries, raspberries)

2 tbsp shredded coconut (unsweetened)

INSTRUCTIONS:

In a bowl, combine the chia seeds, coconut milk, and honey or maple syrup.

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

Layer chia pudding and mixed berries in serving glasses.

Before serving, sprinkle coconut flakes on top.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 6g

Fat: 25g

Carbohydrates: 30g

Fiber: 10g

Spinach and Mushroom Breakfast Wrap

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

4 small whole wheat tortillas (lactose-free)

1 cup spinach leaves

1 cup sliced mushrooms

1/2 onion, sliced

1/2 red bell pepper, sliced

1/2 cup cooked quinoa

Salt and pepper to taste

INSTRUCTIONS:

Sauté bell pepper, onion, and mushrooms in a skillet until they are soft.

After adding, boil spinach until wilted. Add salt and pepper to taste.

Fill each warmed tortilla with cooked quinoa and sautéed vegetables.

Serve the tortillas rolled up.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 8g

Apple Cinnamon Overnight Oats

Serves: 1

Preparation Time: 10 minutes

Total Time: Overnight

INGREDIENTS:

1/2 cup rolled oats

1 cup almond milk (lactose-free)

1 apple, grated

1 tbsp maple syrup

1/2 tsp ground cinnamon

INSTRUCTIONS:

Rolling oats, almond milk, apple juice, maple syrup, and cinnamon are blended together in a jar.

Stir thoroughly, cover, and chill for the night.

Enjoy it cold or slightly warmed after giving it a good stir in the morning.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 300

Protein: 7g

Fat: 6g

Carbohydrates: 55g

Fiber: 8g

Sweet Potato Breakfast Hash

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

INGREDIENTS:

2 cups diced sweet potatoes

1/2 onion, diced

1 red bell pepper, diced

1/2 cup black beans (canned, rinsed and drained)

1 tsp paprika

Salt and pepper to taste

2 tbsp olive oil

INSTRUCTIONS:

Sweet potatoes should be sautéed in hot olive oil until they start to become somewhat crunchy.

Cook the red bell pepper and chopped onion until tender.

Add salt, pepper, paprika, and black beans after stirring.

After 5 more minutes of cooking, serve.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 8g

Fat: 10g

Carbohydrates: 60g

Fiber: 10g

Lactose-Free Chia Seed Breakfast Bowl

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

INGREDIENTS:

2 tbsp chia seeds

1 cup almond milk (lactose-free)

1/2 cup diced mango

1/4 cup pomegranate seeds

1 tbsp chopped nuts (e.g., pistachios, almonds)

INSTRUCTIONS:

In a bowl, combine almond milk and chia seeds.

Allow it to sit for 5 minutes, stirring every so often to avoid clumping.

Add chopped nuts, pomegranate seeds, and diced mango on top.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 250

Protein: 6g

Fat: 10g

Carbohydrates: 35g

Fiber: 10g

Vegan Spinach and Tomato Breakfast Sandwich

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

INGREDIENTS:

1 whole wheat English muffin (lactose-free)

1/2 cup cooked scrambled tofu

1/2 cup baby spinach leaves

1/4 cup diced tomatoes

1/2 avocado, sliced

Salt and pepper to taste

INSTRUCTIONS:

The English muffin should be toasted.

Baby spinach, diced tomatoes, avocado slices, scrambled tofu, and the bottom half.

Add salt and pepper, then top with the muffin's top half.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 350

Protein: 15g

Fat: 18g

Carbohydrates: 35g

Fiber: 8g

PANCAKES:

Spinach and Tomato Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

1 cup chickpea flour

1 tsp baking powder

1/2 tsp turmeric powder

1 cup water

1 cup baby spinach, chopped

1/2 cup cherry tomatoes, halved