Easy To Make: 5 Bowl-Licking Dairy-Free Recipes

By on May 12, 2015

[vc_row][vc_column][vc_column_text]65% of our population is lactose-intolerant! And if you’ve already read my article on dairy, than you completely understand why.

You see we really aren’t meant to consume dairy. And for that reason I have made 5 bowl-licking dairy free recipes to help you consume all the minerals and vitamins found in dairy in these dairy-free recipes.

However why is it that so many people still consume so much of it even though it makes them sick? Well, besides from the fact they absolutely adore the taste, they also think it’s essential for great healthy.

However In my recent finding it’s in fact not essential and actually really really bad for you. You will be able to know why here.

With this said, allow me to share this 5 recipes that include a whole range of essential minerals, the same ones found in dairy products. So that you can easily remove dairy from your lifestyle without feeling like your missing out on your calcium, Vitamin D and essential B vitamins.

 

Pumpkin Lentil and Sweet Tahini Salad

Dairy Free Recipes

In this meal you’re consuming:

(Serves 1: Calories 419, Healthy Fats 16.2g, Saturated Fats 2.3g, Carbs 58.3g, Dietary fibre 13g, sugars 9g, protein 17.9g)

  • Calcium 52%
  • Iron 36.5%
  • Vitamin B6 8.6%
  • Folate 30.4%
  • Niacin 3.2%
  • Pantothenic Acid 0.6%
  • Riboflavin 8.3%
  • Thiamin 4.5%

Ingredients:

  • ½  cup cooked lentils (or 120g canned lentils, drained well)
  • 300g pumpkin, cubed
  • 1 tbsp. tahini paste
  • 1 tsp. EVOO
  • 2 cups fresh spinach, shredded
  • ½  cup fresh kale, shredded
  • ⅓ cup cos lettuce, shredded
  • 1 handful of Alfalfa sprouts
  • ½ tsp. garlic powder
  • ½ tsp. smoked paprika powder
  • 1 tsp. apple cider vinegar
  • 1 tsp. granulated stevia
  • Sea salt and cracked pepper

Directions:

  1. Roast pumpkin for 25 minutes at 200 degrees celsius
  2. Drain lentils well and add in a mixing bowl with the leafy greens (alfalfa, kale, cos lettuce and spinach)
  3. Make tahini dressing in a small separate bowl, taste and add more flavours to suit your preference
  4. combine cooked pumpkin and dressing in the mixing bowl that has the lentils and leafy greens and mix well all the flavours together until everything is completely covered in sauce
  5. serve and enjoy!

 

Sugar Free Teriyaki Tofu Stir-fry

Dairy-Free Recipes

In this meal you’re consuming:

(Serves 1: Calories 262, Healthy Fats 16.3g, Saturated Fats 5.6g, Carbs 13.4g, Dietary fibre 5.6g, sugars 0.9g, protein 23.1g)

  • Calcium 25.1%
  • Iron 23.8%
  • Vitamin B6 14.4%
  • Folate 35.3%
  • Niacin 7.3%
  • Pantothenic Acid 8.2%
  • Riboflavin 13.7%
  • Thiamin 11.5%

Ingredients:

  • 100g hard firm organic non-gmo tofu
  • ½ white onion
  • 2 cups of broccoli, sliced
  • 1 tsp. coconut oil
  • 2 tbsp. braggs liquid aminos (or soy sauce/ tamari)
  • ¼ tsp. garlic powder
  • ¼ tsp. ginger powder
  • 1 tbsp. Granulated Stevia
  • 2 green onion, shallots

Directions:

  1. Saute onion in coconut oil, and cook until soft
  2. Add broccoli and cook until you can happily stick a fork through it
  3. Add tofu and cook
  4. Make teriyaki sauce in a small separate bowl and add to stir-fry in the end
  5. serve on plate and enjoy!

 

Mixed Bean, red new potato and parsley Salad

Dairy-Free Recipes

In this meal you’re consuming:

(Serves 1: Calories 320, Healthy Fats 5.5g, Saturated Fats 0.9g, Carbs 56.5g, Dietary fibre 12.9g, sugars 11.8g, protein 12.9g)

  • Calcium 1%
  • Iron 2.3%
  • Vitamin B6 3.1%
  • Folate 15.4%
  • Niacin 5.8%
  • Pantothenic Acid 0.8%
  • Riboflavin 3.6%
  • Thiamin 4.5%

Ingredients:

  • 1 cup of organic mixed beans, drained and rinsed well
  • 120g red new potato
  • ¼ bunch asparagus, blanched
  • 3 cherry tomatoes, halved
  • 1 tsp. Extra virgin olive oil
  • 2 green onion, shallots
  • ¼ cup parsley, roughly chopped
  • ½ juice of lemon
  • Sea salt and cracked pepper to taste

 

Directions:

  1. Steamed Potatoes or microwave until soft
  2. Blanch asparagus for 2-3minutes, until you can put a fork easily through it
  3. Rinse and drain mixed beans really well and add to a mixing bowl
  4. Halve tomatoes and add to the bowl with roughly chopped shallots and parsley
  5. Add steamed potatoes and asparagus once done
  6. Add olive oil, lemon juice and Sea salt and pepper
  7. Serve in a bowl and enjoy!

 

Creamy Broccoli and Spinach Soup

Dairy-Free Recipes

In this meal you’re consuming:

 

(Serves 1: Calories 262, Healthy Fats 16.3g, Saturated Fats 5.6g, Carbs 13.4g, Dietary fibre 5.6g, sugars 0.9g, protein 23.1g)

  • Calcium 9.3%
  • Iron 11%
  • Vitamin B6 13.4%
  • Folate 38%
  • Niacin 5.3%
  • Pantothenic Acid 7.3%
  • Riboflavin 12.6%
  • Thiamin 7.3%

Ingredients:

  • ¼ cup almonds, soaked
  • 2 cups broccoli, chopped
  • 1 cup spinach, raw
  • 1 tsp. oregano
  • 1 tsp. EVOO
  • Sea salt and cracked pepper to taste

Directions:

  1. Soak almonds overnight (ideally) or at least four hours
  2. Steamed broccoli until soft
  3. Blend almonds, broccoli and spinach in a powerful blender with oregano and seasoning
  4. Serve in a bowl with 1 tsp of olive oil on top!

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_separator color=”grey” align=”align_center”][vc_custom_heading text=”Calcium Rich Green Smoothie” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Abril%20Fatface%3Aregular|font_style:400%20regular%3A400%3Anormal”][vc_empty_space height=”10px”][vc_single_image image=”1658″ border_color=”grey” img_link_large=”” img_link_target=”_self” img_size=”large” alignment=”center”][vc_column_text]

(Serves 1: Calories 453, Healthy Fats 19.8g, Saturated Fats 0.6g, Carbs 13.4g, Dietary fibre 19g, sugars 13.6g, protein 38.g)

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Ingredients:

  • 1 serve Brown rice protein powder
  • 1 cup spinach
  • 1 cup kale
  • ½ medium avocado
  • 1 ¼  cup frozen broccoli (150g)
  • 1 cup soy milk ( or unsweetened almond milk)
  • 1 tsp. Spirulina
  • 1 tbsp. chia seeds
  • Juice of ½ large fresh lime
  • Stevia

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In this meal you’re consuming:

  • Calcium 56.4%
  • Vitamin B12 50%
  • Vitamin D 30%
  • Iron 46.3%
  • Vitamin B6 19.2%
  • Folate 57.7%
  • Niacin 5.9%
  • Pantothenic Acid 4.4%
  • Riboflavin 46%
  • Thiamin 11.1%
  • Zinc 9.3%
  • Phosphorus 33.2%

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Directions:

  1. Add all ingredients into your powerful blender and blend until smooth!
  2. Serve into a bowl and enjoy!

There are so many more recipes like vegan yogurt, vegan cheeses, healthy butters and dairy-free milk recipes that I will share with you, which will include as much minerals and vitamins as dairy would. So stay tuned, friends![/vc_column_text][/vc_column][/vc_row]

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About Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.