Lactose Intolerance Cookbook: 5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty Lactose intolerance diet

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

2 tbsp chopped fresh basil

Salt and pepper to taste

INSTRUCTIONS:

Chickpea flour, baking soda, turmeric powder, and water should be thoroughly combined in a bowl.

Add chopped baby spinach, cherry tomatoes cut in half, basil, salt, and pepper to taste.

Lightly grease a non-stick skillet and heat it over medium heat.

To make pancakes, pour pancake batter onto the skillet.

Cook the bottom until it turns golden brown and the edges begin to firm up, then flip it over to finish cooking the other side.

Enjoy your meal while garnished with fresh basil!

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 240

Protein: 10g

Fat: 3g

Carbohydrates: 42g

Fiber: 10g

Apple Cinnamon Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

1 cup oat flour (ground oats)

1 tsp baking powder

1/2 tsp cinnamon

Pinch of nutmeg

1 cup unsweetened almond milk

1 apple, grated

1 tbsp maple syrup

INSTRUCTIONS:

Oat flour, baking powder, cinnamon, and nutmeg should all be combined in a bowl.

Add the grated apple, maple syrup, and almond milk.

Combine thoroughly after mixing.

Lightly grease a non-stick skillet and heat it over medium heat.

To make pancakes, pour pancake batter onto the skillet.

Cook until surface bubbles appear, then flip and continue to cook the other side until golden.

Enjoy your meal after adding a drizzle of maple syrup!

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 300

Protein: 7g

Fat: 4g

Carbohydrates: 60g

Fiber: 8g

Zucchini Corn Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS:

1 cup cornmeal

1/2 cup almond flour

1 tsp baking powder

1 cup unsweetened almond milk

1 zucchini, grated

1/4 cup corn kernels (fresh or frozen)

2 green onions, chopped

Salt and pepper to taste

INSTRUCTIONS:

Cornmeal, almond flour, and baking powder are combined in a bowl.

Add the almond milk and blend well.

Add salt, pepper, chopped green onions, grated zucchini, and kernels of corn.

Lightly grease a non-stick skillet and heat it over medium heat.

To make pancakes, pour pancake batter onto the skillet.

Cook the bottom until it turns golden brown and the edges begin to firm up, then flip it over to finish cooking the other side.

Enjoy while serving with a dollop of dairy-free yoghurt!

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 320

Protein: 10g

Fat: 10g

Carbohydrates: 50g

Savory Herb Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

INGREDIENTS:

1 cup chickpea flour

1 tsp baking powder

1/2 tsp garlic powder

1/2 tsp dried oregano

1/2 tsp dried thyme

1 cup water

1/4 cup chopped fresh parsley

Salt and pepper to taste

INSTRUCTIONS:

Chickpea flour, baking powder, garlic powder, dried oregano, and dried thyme should all be combined in a bowl.

Once the mixture is smooth, add water.

Add salt, pepper, and fresh parsley that has been chopped.

Lightly grease a non-stick skillet and heat it over medium heat.

To make pancakes, pour pancake batter onto the skillet.

Cook the bottom until it turns golden brown and the edges begin to firm up, then flip it over to finish cooking the other side.

Enjoy! To serve, top with a dollop of dairy-free sour cream.

NUTRITIONAL FACTS: (APPROXIMATE, PER SERVING)

Calories: 240

Protein: 10g

Fat: 3g

Carbohydrates: