Lactose Free Recipes
Mixed Berry Salad (GERD Recipes, GF, IBS Recipes, Lactose Free, Low Sugar)
What you need
1/2 cup strawberries
1/3 cup red raspberries
1/3 cup black raspberries or blackberries
1 small honey crisp apple
What you do
Wash all berries and the apple. Hull strawberries and cut into 1/2 inch pieces. Core apple and cut into 1/2 inch pieces with the skin on. Mix all berries and apple together. Serve one cup mixed berry salad over plan non-fat yogurt, add sliced almonds.
Baked Zucchini with Pesto (GF, 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.
Shrimp Tacos in a bowl (DF, GF, Lactose Free)
What you need
1 red and 1 yellow pepper cut into 1/2 inch strips
1 small yellow onion halved and sliced *
1 garlic clove, minced
2 Tbs olive oil
Zest and juice of 1 lime
1 pound peeled and cleaned shrimp, cut into 3-rd's
1/4 cup chopped and packed fresh cilantro, divided
1/2 tsp chili powder
1/4 tsp cumin powder
1/4 tsp paprika
Salt and pepper to taste
1 avocado, cut into chunks
3 heads baby Bok Choy, cleaned well, and chopped finally
Plain greek yogurt for garnish (omit for dairy free)
Fresh tomatoes for garnish
What you do
1.Place lime juice, lime zest, seasoning, and half the cilantro in a bowl, add shrimp.
2.Heat 1 Tbs olive oil in a skillet over high heat, add pepper, onion and garlic, salt and pepper, saute until browned and al-dente. Remove and drain on a tea towel.
3.Heat remaining olive oil in the skillet, add shrimp mix, cook 2-3 minutes until shrimp are pink and cooked through.
4. To serve place chopped Bok Choy in a bowl, top with pepper and onion mix, shrimp, avocado, yogurt, tomatoes, and cilantro.
Zucchini Ribbons (GF, 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, IBS Recipes, 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.