6 Lactose Free and Gluten Free Recipes for Lunch/Dinner
Andreea Macoveiciuc | On 05, Feb 2014
A gluten-free and lactose-free recipe that looks wonderful and tastes delicious probably takes a lot of time to prepare and requires expensive ingredients, right?
Not necessarily, as even if you’ve recently switched to a gluten-free diet, or you’re thinking about adopting a lactose-free lifestyle, you can still create flavorful and affordable meals at home, and you don’t need to spend more than 30-45 minutes in the kitchen!
In fact, you can create complex gluten-free and dairy-free recipes with only a few ingredients, as adopting this way of eating doesn’t limit your options as much as you might be tempted to think.
Gluten-free means that you no longer eat grains and other products that contain gluten, but you can add some cereals to your menu (which we’ll list immediately), as not all of them contain gluten. To learn more about this tiny protein that’s so hated these days, check this article which explains who should or shouldn’t eat gluten.
Lactose-free means that you remove from your menu all dairy products containing lactose, which is not equivalent to going dairy-free. You can still have LF milk or products made from it, but you’re not allowed to drink whole milk, have buttermilk or eat cheese or other foods which aren’t labeled lactose-free. Yet, your main concern will remain dairy products.
Foods allowed in a GF and LF diet
If you decide going gluten-free, your list of grains will be reduced to: amaranth, corn, millet, flax, buckwheat, arrowroot, chickpeas, quinoa, rice and rice flour, bean flour, soy, teff, flour obtained from nuts and seeds, potato starch and flour, sorghum and tapioca.
As for your lactose-free list, it can include: any milk that’s LF, including soy milk, all veggies except for creamed or breaded packed ones, all fruits, pasta, rice, cereals without added milk solids, all meat, eggs, all nuts, lentils, peas and beans, all seeds, LF butter, tofu, vegetable oils and all the other products that aren’t made with milk or milk derivatives.
If we combine these two lists, we still have lots of alternatives, although the options do become fewer. So here are some recipes that are both gluten and lactose free, are delicious and nourishing and don’t take too much time to prepare.
6 gluten free and lactose free meal ideas
1. Chicken with mushroom cream sauce
Serves 4 people | Ready in 20-25 minutes
- 4 chicken breast halves
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 8 ounces mushrooms, sliced
- 1 cup coconut milk
- 2 tablespoons arrowroot
- Tarragon, thyme, salt and pepper to taste
1. Heat two skillets over medium heat and coat them with olive oil.
2. Season the chicken as desired, add to the first skillet and cook for 5 minutes on each side. When read, it should be browned.
3. In the second pan, add the garlic and cook for 1 minute to soften it, then add the mushrooms and cook for 5 minutes or until browned. Add salt and pepper to taste, turn the heat to medium-high and add the coconut milk. Cook for 2 minutes, then add thyme and tarragon, then add the arrowroot and cook until the sauce thickens.
4. Transfer the sauce over the chicken breasts and garnish with more herbs if desired. Enjoy!
2. Grilled orange chicken
Serves 2 people | Ready in 30 minutes
- 4 boneless, skinless chicken thighs
- ½ cup orange juice
- 2 teaspoons sesame seeds
- 1 tablespoon honey
1. Cut the meat into 1 ½ inch pieces. In a bowl, mix the honey and orange juice to obtain a sauce, then add the sesame seeds and mix to incorporate well.
2. Add the chicken pieces to the bowl and toss to combine. Let the meat marinate at room temperature for 20 minutes.
3. Meanwhile, soak 4 wooden skewers in water and preheat the grill to medium-high. When the meat is ready, divide it onto the 4 skewers.
4. Brush the grill with oil if needed and place the meat, grilling for 4 minutes on each side or until done. Enjoy!
3. Creamed salmon and eggs
Serves 6 people | Ready in 35-40 minutes
- 6 large eggs
- 6 ounces salmon fillet
- 1 tablespoon seasoning, as desired
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 tablespoons rice flour
- 1 cup veggie broth
- 1 cup peas
- 1 cup coconut milk
- Salt and pepper to taste
1. Place the eggs in a saucepan, in a single layer, cover with water and bring to a boil. Boil for 5 minutes, then remove from the heat and let the eggs sit for 10 minutes. Peel under cold water and cut into quarters.
2. Place the salmon in a saucepan with 1 cup of water and bring to a boil. Lower the heat, cover the pan and simmer for 7 minutes or until the fish flakes easily. Remove from the heat and pat dry. Flake with a fork.
3. Add the olive in a skillet over medium heat, add the onions and brown them, then add the rice flour and stir to combine. Add the broth, seasoning and coconut milk and cook until the sauce thickens, for 2-3 minutes. Add the peas and cook for 1 minute more, then remove from heat.
4. Transfer the salmon and eggs into a bowl, add the mixture on top, mix to incorporate well and serve as it is.
4. Grilled veggie and quinoa dish
Serves 4 people | Ready in 35 minutes
- 8 ounces quinoa
- 2 red bell peppers
- 2 ears of corn
- 2 medium zucchini
- 1 cup fresh basil leaves
- 1 pint cherry tomatoes, halved
- Olive oil, salt and pepper
1. In a large pot, add water and salt and bring to a boil. Add the quinoa and cook as per package directions, then drain the excess water and allow to cool.
2. Meanwhile, heat the grill at medium heat, add the veggies and grill until done. Place the peppers over the fire and turn frequently, until they’re charred, then place all veggies in a bowl and cover with a plate. Allow to steam for 10 minutes.
3. Rub the skin of the peppers, cut in half and remove the seeds, then cut them into smaller pieces.
4. Husk the corn, remove the strings and brush with olive oil. Season with salt and pepper and grill for 2-3 minutes per side, until browned. Cut the corn kernels from the husks.
5. Cut the zucchini in half lengthwise, brush with olive oil and season, then grill for 3-4 minutes per side or until done. Cut into smaller pieces.
6. When all veggies are done, add them together with the cooked quinoa into a large bowl, add the tomatoes and additional salt and pepper if desired. Mix to incorporate well, sprinkle with basil leaves and serve.
*For a more fulfilling meal you can also add some avocado.
5. Coconut tilapia
Serves 4 people | Ready in 30 minutes
- 1 pound tilapia filets
- 1 large egg
- 2 cups coconut flakes
- ½ cup homemade mayonnaise
- Salt to taste
1. Preheat the oven at medium-high heat and line two baking sheets with foil. Spray with GF, non-stick cooking spray.
2. Cut the filets in half lengthwise and crosswise. In a bowl, beat the egg with salt and add the coconut flakes. Dip the fish into the mixture, shake off the excess and place the filets onto the baking sheets.
3. Spray with additional cooking spray and bake until the fish is golden brown and firm, for about 15-20 minutes. Rotate the baking sheets if needed, to cook the fish thoroughly.
4. Transfer to serving plates and add homemade mayonnaise. Enjoy.
6. Roasted Sicilian potatoes
Serves 4 people | Ready in 45 minutes
- 2 pounds potatoes, quartered
- 1 small onion
- 4 cloves garlic, chopped
- 1 bell pepper, chopped
- 1/3 cup raisins
- ¼ cup olive oil
- ½ cup veggie broth
- 10 cherry tomatoes, halved
- Olives, thyme, rosemary, salt and pepper as desired
1. Preheat the oven to medium heat, and oil the bottom of a gratin dish.
2. In a bowl, add the onion, garlic, bell pepper, raisins, tomatoes and olives, season with salt and pepper and add the broth. Add the potatoes and stir to coat well.
3. Spoon the mixture into the baking dish and roast for 35 to 45 minutes, or until the potatoes are slightly browned and fork tender. Enjoy as it is or with lean meat aside.