lactose and soy free recipes

ByAchraf Debbouz

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

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, combine olive oil, minced garlic, lemon juice, oregano, salt, and pepper.
  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 on each side until fully cooked.
  5. Serve with a side of roasted vegetables or a fresh salad.

2. Avocado and Cucumber Salad

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, mix together the diced avocado, cucumber, and red onion.
  2. Drizzle with olive oil and lime juice.
  3. Toss gently to combine, and season with salt and pepper.
  4. Garnish with fresh cilantro if desired and serve chilled.

3. Quinoa-Stuffed Bell Peppers

Ingredients:

  • 4 large bell peppers, tops removed and seeds scooped out
  • 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. Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
  4. Cover with foil and bake for 25-30 minutes until the peppers are tender.
  5. Serve hot.

4. Coconut Milk Chicken Curry

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. Heat olive oil in a large pan over medium heat. Add the onions and garlic and sauté until softened.
  2. Add the chicken and cook until browned.
  3. Stir in curry powder and cook for another minute.
  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

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. Heat coconut oil in a non-stick pan over medium heat.
  3. Pour small amounts of batter into the pan to form pancakes.
  4. Cook for 2-3 minutes on each side until golden brown.
  5. Serve with fresh fruit or a drizzle of maple syrup.
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