Delicious Dairy-Free Living: Quick Recipes and Naturopathic Tips for Lactose Intolerance

Here’s a quick guide for dealing with lactose intolerance, food swaps, and a yummy recipe, all with a naturopathic touch!

Lactose Intolerance: Naturopathic Tips

1. Digestive Enzymes: Take lactase enzyme supplements before consuming dairy.

2. Gut Health: Support your microbiome with probiotics like Lactobacillus and Bifidobacterium.

3. Calcium-Rich Alternatives: Ensure you get enough calcium from non-dairy sources like leafy greens, almonds, and fortified plant-based milks.

Food Swaps for Dairy

1. Milk:

• Swap cow’s milk for almond, oat, cashew, or coconut milk.

• Use hemp or soy milk for a higher protein content.

2. Cheese:

• Use plant-based cheeses made from nuts or soy.

• Nutritional yeast adds a cheesy flavor to dishes.

3. Butter:

• Swap for coconut oil, olive oil, or vegan butter.

4. Yogurt:

• Try coconut, almond, or soy-based yogurts.

Quick Yummy Recipe: Dairy-Free Creamy Pasta

Ingredients

• 200g pasta (gluten-free if needed)

• 1 cup unsweetened almond or cashew milk

• 1/2 cup soaked cashews (optional for creaminess)

• 2 tbsp nutritional yeast

• 1 tbsp olive oil

• 2 garlic cloves, minced

• 1 tsp lemon juice

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions

1. Cook pasta according to package instructions.

2. In a blender, blend almond milk, soaked cashews (if using), nutritional yeast, lemon juice, salt, and pepper until smooth.

3. Heat olive oil in a pan, sauté garlic until fragrant, then add the sauce and stir until heated through.

4. Toss in the cooked pasta, mix well, and garnish with parsley.

Optional: Add sautéed mushrooms or spinach for extra nutrition!