lactose and soy free recipes

These lactose and soy-free recipes offer delicious, healthy meal options for all dietary needs. From flavorful chicken dishes to fresh salads and hearty quinoa-stuffed peppers, each recipe is simple to make, packed with nutrients, and perfect for everyday cooking with our website foods-recipes.com.

1. Grilled Lemon Herb Chicken: lactose and soy free recipes

Ingredients:

• 4 boneless chicken breasts
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together olive oil, minced garlic, lemon juice, oregano, salt, and pepper until well combined.
2. Coat the chicken breasts with the marinade and let it sit for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6-7 minutes per side until cooked through and juicy.
5. Pair with roasted vegetables or a crisp, fresh salad for a complete meal.

2. Avocado and Cucumber Salad : lactose and soy free recipes

Ingredients:

• 2 ripe avocados, diced
• 1 cucumber, thinly sliced
• 1 red onion, finely chopped
• 2 tbsp olive oil
• Juice of 1 lime
• Fresh cilantro (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine diced avocado, cucumber, and red onion.
2. Drizzle with olive oil and lime juice.
3. Gently toss the ingredients together, seasoning with salt and pepper to taste.
4. Garnish with fresh cilantro if desired and serve chilled.

3. Quinoa-Stuffed Bell Peppers: lactose and soy free recipes

Ingredients:

• Prepare 4 large bell peppers by removing the tops and scooping out the seeds.
• 1 cup quinoa, cooked
• 1 cup diced tomatoes
• 1/2 cup corn kernels
• 1/2 cup black beans (optional)
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix cooked quinoa, diced tomatoes, corn, black beans, olive oil, cumin, and paprika. Season with salt and pepper.
3. Fill each pepper with the quinoa mixture and arrange them in a baking dish.
4. Cover the dish with foil and bake for 25-30 minutes until the peppers become tender.
5. Serve hot.

4. Coconut Milk Chicken Curry: lactose and soy free recipes

Ingredients:

• 4 boneless chicken thighs, cut into bite-sized pieces
• 1 can coconut milk
• 2 tbsp curry powder
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 cup chopped spinach
• Salt and pepper to taste

Instructions:

1. Warm olive oil in a large pan over medium heat.Add onions and garlic, sautéing until they turn soft and fragrant.
2. Add the chicken and cook until browned.
3. Sprinkle in curry powder and cook for an additional minute to release the flavors.
4. Pour in the coconut milk, bring to a simmer, and let it cook for 15-20 minutes until the chicken is tender.
5. Add spinach in the last few minutes of cooking, and season with salt and pepper.
6. Serve with rice or cauliflower rice.

5. Banana Oat Pancakes : lactose and soy free recipes

Ingredients:

• 2 ripe bananas, mashed
• 1 cup rolled oats
• 2 eggs
• 1/2 tsp cinnamon
• 1/2 tsp baking powder
• 1/2 tsp vanilla extract
• Coconut oil for cooking

Instructions:

1. In a blender, combine bananas, oats, eggs, cinnamon, baking powder, and vanilla extract until smooth.
2. Warm coconut oil in a non-stick skillet over medium heat until it shimmers.
3. Pour small amounts of batter into the pan to form pancakes.
4. Cook for 2-3 minutes on each side until the surface turns golden brown and crispy.
5. Serve with fresh fruit or a drizzle of maple syrup.

lactose and soy free recipes