Therefore, today in our weekly diet we leave a healthy summer menu for those who have lactose intolerance. Article by Wild at Heart website.
Lactose-free refreshing menu
To control intolerance and prevent the development of especially gastrointestinal symptoms, the diet must be lactose-free. For this, we can go to milk or yogurts without lactose as well as, choose not to ingest these products and instead go to vegetable drinks.
Not all dairy products are rich in lactose, but in the more cured cheeses, the level of this sugar is very low and are therefore often well tolerated, while sometimes, depending on the degree of intolerance of each person, it is also acceptable. The intake of fresh cheeses.
In the event that all dairy products are eliminated, it is essential to go to other sources of calcium in their replacement, such as nuts and seeds, legumes or derivatives thereof such as tofu for example.
In summer, good options are vegan products both in terms of ice cream and milkshakes or horchatas that often include milk inside (although they should not).
Always cooking at home, based on carefully selected fresh foods we can achieve a balanced diet suitable for those who have lactose intolerance and that is demonstrated in the following weekly diet :
|BREAKFAST||Pineapple and coconut smoothie bowl with berries.|
|MIDMORNING||Bowl of lactose-free milk or sugar-free vegetable drink with fresh cherries and chopped almonds.|
|FOOD||Chicken, quinoa and buds salad. Apricot|
|SNACK||Pineapple ice cream and coconut milk.|
|DINNER||Avocado and zucchini tartar salad with prawns. Watermelon|
|BREAKFAST||Bowl of coconut or other unsweetened milk with oatmeal and peach flakes|
|MIDMORNING||Ice cream of a single ingredient.|
|FOOD||Pasta, broccoli and tuna salad. Cantaloupe|
|SNACK||A glass of lactose-free milk or sugar-free vegetable drink and fitness bar of oatmeal and nuts.|
|DINNER||Veal and cucumber salad. Plum|
|BREAKFAST||Infusion or lactose-free milk with homemade rye bread and spelled with avocado and tomato|
|MIDMORNING||Roasted pumpkin seeds or seeds|
|FOOD||White bean salad with curried tofu. Peach|
|SNACK||Infusion or lactose-free milk with whole-wheat toast with olive oil and tomato.|
|DINNER||Round turkey and apple in the pressure cooker with fresh vegetable salad. Watermelon|
|BREAKFAST||Two ingredient banana pancakes.|
|MIDMORNING||A bowl of coconut milk with chopped apricot and chopped nuts.|
|FOOD||Quinoa salad with veal and avocado. Fresh cherries|
|SNACK||Avocado and anchovy toast with vegetable caviar.|
|DINNER||Tacos of lettuce with lentils. Nectarine|
|BREAKFAST||A glass of lactose-free milk or sugar-free vegetable drink and banana pancakes with two ingredients.|
|MIDMORNING||Bowl of unsweetened coconut milk with fresh cherries and chopped almonds.|
|FOOD||Chicken and chickpea salad with cherries. Cantaloupe|
|SNACK||Banana, mango and melon ice cream.|
|DINNER||Broccoli omelet. Plum|
|BREAKFAST||The glass of lactose-free milk or sugar-free vegetable drink and oatmeal and apple cookies.|
|MIDMORNING||Spicy roasted chickpeas.|
|FOOD||Watermelon gazpacho and steak grilled salmon with julienne leek curry. Pineapple slices|
|SNACK||Half sandwich of tofu, tomato and green leaves.|
|DINNER||Warm black bean and potato salad. Nectarines|
|BREAKFAST||Chocolate, banana, and oatmeal fitness pancakes.|
|MIDMORNING||Macedonia of various fresh fruits (without sugar or added juice).|
|FOOD||Cherry gazpacho and fish salad in lettuce tacos. Plum|
|SNACK||Iced tea without sugar or glass of lactose-free milk with whole-wheat toast with olive oil and tomato|
|DINNER||Salmorejo without bread with diced turkey breast and fresh vegetable salad. Mango|
As we always say, it is advisable to adapt this weekly diet to the particularities of each consumer or household that implements the menu, especially considering the level of lactose tolerance that varies from one person to another.
Also, we recommend reading the labels of products that we buy in the supermarket, as many may contain milk or lactose without our knowledge.