Lactose Intolerance Cookbook: 3 Manuscripts in 1 – 120+ Lactose intolerance - friendly recipes including Pizza, side dishes, and casseroles 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:

   

Pizza recipes like:

- Spinach and Mushroom Pizza

- Buffalo Cauliflower Pizza

- Caramelized Onion and Fig Pizza

     

Casserole recipes like:

- Spinach and Mushroom Rice Casserole

- Eggplant and Chickpea Casserole

- Italian Zucchini and Tomato Casserole

           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! Click the orange BUY button at the top of this page!

Then you can begin reading Lactose Intolerance Cookbook: 3 Manuscripts in 1 – 120+ Lactose intolerance - friendly recipes including Pizza, side dishes, and casseroles for a delicious and tasty diet on your Kindle device, computer, tablet or smartphone.

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

Book preview

BOOK 1

40+ Breakfast, Dessert and Smoothie Recipes designed for a healthy and balanced Lactose intolerance diet

BREAKFAST:

Coconut Almond Chia Pudding

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)

2 tbsp almond butter

1 tbsp maple syrup

1/2 tsp vanilla extract

INSTRUCTIONS:

Chia seeds, almond butter, coconut milk, maple syrup, and vanilla essence should all be combined in a bowl.

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

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 7g

Fat: 28g

Carbohydrates: 18g

Fiber: 10g

Dairy-Free Blueberry Muffins

Serves: 12

Preparation Time: 15 minutes

Total Time: 35 minutes

INGREDIENTS:

2 cups all-purpose flour

1/2 cup sugar

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 cup almond milk (lactose-free)

1/4 cup vegetable oil

1 tsp vanilla extract

1 cup fresh or frozen blueberries

INSTRUCTIONS:

Paper liners should be used to line a muffin pan as the oven is preheated to 375°F (190°C).

Mix the flour, sugar, baking soda, baking powder, and salt in a bowl.

Combine almond milk, vegetable oil, and vanilla essence in a separate basin.

Just combine the dry components with the addition of the wet ingredients.

Fold the blueberries in slowly.

Bake the muffins for 18 to 20 minutes, or until a toothpick inserted into one of the muffins comes out clean.

NUTRITIONAL FACTS: (APPROXIMATE, PER MUFFIN)

Calories: 180

Protein: 3g

Fat: 8g

Carbohydrates: 25g

Fiber: 1g

Vegan Tofu Breakfast Burrito

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

4 small corn tortillas

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

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

1/2 avocado, sliced

1/4 cup diced tomatoes

Fresh cilantro (for garnish)

INSTRUCTIONS:

The tortillas are warmed and set aside.

In a bowl, combine black beans and crumbled tofu.

Each tortilla should be topped with a layer of the tofu mixture, diced tomatoes, and avocado slices.

Roll the tortillas up, garnish with fresh cilantro, and serve.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 320

Protein: 15g

Fat: 15g

Carbohydrates: 35g

Fiber: 10g

Dairy-Free Oatmeal Raisin Breakfast Cookies

Serves: 12

Preparation Time: 15 minutes

Total Time: 30 minutes

INGREDIENTS:

2 cups rolled oats

1 cup oat flour (blend oats into flour)

1 tsp baking powder

1/2 tsp ground cinnamon

1/4 tsp salt

1/2 cup coconut oil, melted

1/2 cup maple syrup

1 tsp vanilla extract

1/2 cup raisins

INSTRUCTIONS:

A baking sheet should be lined with parchment paper and the oven should be preheated to 350°F (175°C).

Rolling oats, oat flour, baking soda, cinnamon, and salt should all be combined in a basin.

Melted coconut oil, maple syrup, and vanilla extract should be combined in a different bowl.

Mix thoroughly after adding the wet ingredients to the dry ones.

Mix in the raisins.

Flatten spoonsful of dough after placing them on the baking pan.

Bake for 12 to 15 minutes, or until brown around the edges.

NUTRITIONAL FACTS: (APPROXIMATE, PER COOKIE)

Calories: 220

Protein: 3g

Fat: 11g

Carbohydrates: 30g

Fiber: 3g

Vegan Breakfast Sausage and Hash Browns

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

INGREDIENTS:

4 vegan breakfast sausages

2 cups frozen hash browns

1/2 onion, diced

1/2 red bell pepper, diced

1/2 tsp paprika

Salt and pepper to taste

2 tbsp olive oil

INSTRUCTIONS:

In a skillet over medium heat, warm the olive oil.

Cook vegan breakfast sausages as directed on the package.

Red bell pepper and onion should be softened in the same skillet.

Add paprika and frozen hash browns. till crispy, cook.

To taste, add salt and pepper to the food.

Serve the sausages alongside the hash browns.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Fiber: 6g

Dairy-Free Pumpkin Spice Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS:

1 cup almond milk (lactose-free)

1/2 cup pumpkin puree

1 ripe banana

1 tbsp almond butter

1 tsp maple syrup

1/2 tsp pumpkin spice blend

Ice cubes

INSTRUCTIONS:

Banana, almond butter, maple syrup, pumpkin spice blend, and almond milk should all be thoroughly blended.

Blend again while adding ice cubes until thoroughly blended.

NUTRITIONAL FACTS: (APPROXIMATE)

Calories: 300

Protein: 5g

Fat: 12g

Carbohydrates: 45g

Fiber: 8g

Vegan Breakfast Tostadas

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

4 small corn tostadas

1 cup cooked black beans

1 avocado, sliced

1/2 cup diced tomatoes

1/4 cup chopped red onion

Fresh cilantro (for garnish)

INSTRUCTIONS:

Tostadas can be warmed in the oven or on a pan.

Black beans, avocado slices, diced tomatoes, and red onion are all layered on top of each tostada.

Add fresh cilantro as a garnish.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 320

Protein: 10g

Fat: 15g

Carbohydrates: 40g

Fiber: 10g

Lactose-Free Quinoa Porridge

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

INGREDIENTS:

1/2 cup quinoa

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

1/2 tsp vanilla extract

1/4 cup chopped nuts (e.g., almonds, walnuts)

1/4 cup mixed berries (e.g., raspberries, blueberries)

1 tbsp maple syrup

INSTRUCTIONS:

Quinoa should be rinsed in cold water and drained.

Quinoa and almond milk are combined in a pot. up to a boil.

For about 15 minutes,