Lactose Free Recipes
Baked Zucchini with Pesto (GF, Heart Healthy, Lactose Free, SIBO Phase 2)
What you need
2-3 small to medium zucchini
1/4-1/3 cup traditional basil pesto (or SIBO friendly version)
What you do
Pre-heat oven to 350
Slice zucchini length wise 1/4 inch thick, lay on a baking sheet covered with parchment paper.
Spread pesto evenly over the zucchini.
Bake 20 minutes or until tender. Serve with grilled white fish.
Sautéed Shrimp with Polenta and Broccolini (Heart Healthy, Lactose Free)
What you need
1 cup organic dried polenta
4 cups water
1 tsp salt
2 heads broccolini(baby broccoli) or 1 medium size head broccoli
2 Tbs extra virgin olive oil - divided + more for drizzling
1 Tbs ghee or clarified butter
1 lb. bag pre-cooked frozen shrimp 55/65 count
1 garlic clove, minced
pinch of red pepper flake
salt and pepper to taste
What you do
For the polenta: In a large saucepan, combine 4 cups water with 1 tbs olive oil, and 1 tsp salt. Set the pot over medium heat, when it comes to a simmer, whisk in the dried polenta in a thin stream until it is all incorporated.
Once the polenta has come to a boil, reduce the heat so just a few bubbles pop at the surface string consistently for 10 to 20 minutes until cooked, should be thickened and smooth.
Remove the pot from the heat. Beat in the ghee, cover while you prepare the shrimp and broccolini.
For the shrimp: defrosted, drain and remove tails. Heat 1 tbs olive oil, add minced garlic and red pepper flakes sautéing 1 minute, add shrimp and heat through, salt and pepper to taste.
Meanwhile cut the woody stems off the broccolini and steam until tender, drizzle with additional olive oil and add salt and pepper to taste.
Divid polenta in bowls add broccoli and top with sautéed shrimp and juices, drizzle with additional olive oil if desired.
Zucchini Ribbons (GF, Heart Healthy, Lactose Free, SIBO)
What you need
2 medium size zucchini sliced lengthwise with a vegetable peeler
1/2 red onion thinly sliced
2 tbs olive oil
1/2 bunch chopped chives
1 small sprig tarragon leaves removed and chopped
1/4 tsp red chili flake
1/4 cup grated Parmesan cheese
S & P to taste
What you do
Sauté ghee, onion, chili pepper, taragon and zucchini over med high heat until wilted, turn off heat, top with cheese. Serve with braised meats or as a side dish to fish or chicken.
Cucumber Smoked Salmon Boats (GF, Heart Healthy, Lactose Free, SIBO)
What you need
Persian cucumbers or english cucumbers sliced long ways, seeds removed with spoon to make a boat.
slices of smoked salmon
fresh or dried dill
Horseradish mayo
1 tbs mayo to 1 tsp bubbies horseradish more if you like it hotter)
What you do
Make the cucumber boat, fill with horseradish mayo or sriracha mayo top with 2-3 slices smoked salmon ( I like the Wild Catch brand), sprinkle with fresh dill.