Lactose-free breakfast: 6 recipes to avoid milk for breakfast

Have you discovered that you are lactose intolerant and can’t think about what to eat for breakfast? The Cooking Guide helps you with this selection of lactose-free breakfast recipes🇧🇷 We know how difficult it is to avoid milk and dairy products in this meal, but we show you how you can eat well without them.

According to nutritionist Ana Valéria Ramirez, “intolerance occurs in individuals who have insufficient levels of the enzyme lactase, responsible for the digestion of lactose, a type of sugar found in milk”. That is, these people have difficulty digesting and absorbing this milk sugar🇧🇷

When milk of animal origin is ingested, some symptoms are observed that affect the digestive system🇧🇷 They usually occur between 30 minutes and 2 hours after consumption. “The most common include diarrhea, abdominal cramps, flatulence, and abdominal distension. Nausea and vomiting are also common in adolescents, causing daily discomfort,” says Ramirez.

If you realize that you are experiencing this situation after consuming products with milk and dairy products, the recommendation is to consult a doctor🇧🇷 The nutritionist points out that the diagnosis is made by observing the symptoms already listed associated with the ingestion of foods with lactose. “In some cases, the professional may request more specific laboratory tests if necessary,” he adds.

When lactose intolerance is diagnosed, you can choose to limit your diet or supplement lactase🇧🇷 It is possible to cut lactose products from the diet or simply consume the enzyme before eating food to aid in digestion, although it is not a 100% safe process. After all, we are talking about the human body.

For breakfast, for example, recipes are usually filled with milk and dairy products.🇧🇷 Bread, cheese, ricotta, milk coffee and all types of lactose! You’ve probably run into this challenge if you’ve been trying to remove lactose products from your diet.

But it doesn’t have to be that way! You can have breakfast in a practical, delicious and healthy way without having to resort to milk. Let’s help you with these 6 lactose-free breakfast recipes! Don’t miss the chance to experiment. Watch:

Banana crepioca with molasses

Ingredients for the Banana Crepioca with Molasses:

• 2 tablespoons of tapioca starch
• 2 tablespoons of banana puree

Filling

• 1 sliced ​​banana
• 1 tablespoon of molasses
• cinnamon to taste
• 1 tablespoon of water)
• Salt to taste

Method of preparation:

In a bowl, mix all the ingredients for the filling and set aside. For the dough, mix the starch with the vegetable milk and pour it on a pan. Wait a few seconds until the dough is homogeneous, spread the filling on half and fold it in half. to serve.

Cheese bread

Time: 1h (+ 4h freezer)

Performance: From 30 to 45 units

Difficulty: easy

Vegan Cheese Bread Ingredients:

• 1 cup of water
• ⅓ cup of oil or olive oil
• ½ teaspoon of garlic powder
• 1 + ½ cup of sweet sprinkles
• 300 g of tofu
• 1 + ½ cup of sour cornstarch
• 1 tablespoon of salt

Method of preparation:

In a blender, blend the tofu with the water and salt. In a large bowl, mix all the ingredients until you get a smooth dough. If it gets too dry, add a little more water (add it gradually). If it gets too wet, add a little more grain.

Grease a large shape with oil, form balls and arrange them in the shape, without them sticking together. Leave to freeze for at least 4 hours. If you don’t intend to cook them all, transfer the sandwiches to a jar with a lid and store them in the freezer. Grease a baking sheet with oil and flour (or use a silicone mat or non-stick pan) and bake for 25-35 minutes at 220 ° C (or until the rolls start to brown).

Fruit bowl with homemade granola

Time: 40 min

Performance: 6 servings

Difficulty: easy

Englishingredients for the fruit bowl with homemade muesli:

• 1 cup rolled oats (flakes)
• 1/2 cup (tea) of wheat bran
• 1/2 cup of wheat germ
• 1/2 cup (tea) of corn flakes
• 1/2 cup seedless white raisins
• 1/2 cup cashews (chopped)
• 1/2 cup chopped Brazil nuts
• 2 tablespoons of flax seeds
• 1 teaspoon of cinnamon
• 2 tablespoons of honey
• 2 tablespoons of oil
• oil for greasing
• honey to water
• Chia to taste

Fruit salad

• 2 sliced ​​bananas
• 2 chopped apples
• 2 cups of strawberries (chopped)
• juice of 1 orange

Method of preparation:

For the fruit salad, mix all the ingredients and set aside. In a bowl, mix all the ingredients of the granola. Roll out to a greased medium form and place in a preheated medium oven for 5 minutes. Remove from the oven, allow to cool and chop by hand. For assembly, in bowls, make layers of fruit salad and muesli. Sprinkle with honey and sprinkle with chia to serve.

Tuna and avocado sandwich

Time: 15 minutes

Performance: 4 servings

Difficulty: easy

Ingredients for the tuna and avocado sandwich:

• 1 can of tuna
• 2 chopped green onions
• 2 tablespoons of mayonnaise
• 1 teaspoon of salt
• 1 ripe avocado
• 1 tablespoon of lemon juice
• 4 slices of rye bread without crust
• Lemon slices, avocado slices and parsley for garnish

Method of preparation:

In a bowl, chop the tuna. Mix the chives, 1 tablespoon of mayonnaise and the salt. Cut the avocado in half, peel, slice and sprinkle over the lemon juice. Stuff two slices of bread with the tuna mixture, cover with the avocado slices and spread the rest of the mayonnaise. Close the sandwich with the other two slices and garnish with lemon, avocado and parsley.

Chocolate cake

Time: 1 hour

Performance: 8 servings

Difficulty: easy

Chocolate cake ingredients:

• 1 1/2 cups (tea) of wheat flour
• 1 cup (tea) of sugar
• 3 tablespoons of chocolate powder
• 1 teaspoon (s) of ground cinnamon
• 2 teaspoons of vinegar
• 1 teaspoon of baking soda
• 1 teaspoon of vanilla essence
• 5 tablespoons of oil
• 1 cup of orange juice (orange juice)
• Margarine and wheat flour for greasing

Method of preparation:

Grease and flour a medium round pan. In a bowl, mix the flour, sugar, chocolate, cinnamon and baking soda with a spoon. Pour into the greased form. In another bowl add the other ingredients, mix and put the ingredients in the pan on top. With a spoon, stir until the flour no longer appears. Bake in a preheated oven for 30 minutes or until stuck a toothpick comes out clean. Remove from the oven, remove from the mold and serve in slices.

Turkey breast bread

Time: 1h (+ 30min of rest)

Performance: 8 servings

Difficulty: easy

Turkey Bread Ingredients:

• 1 bag of dry yeast (10 g)
• 1 tablespoon of sugar
• 2 and 1/2 cups of warm water (approx.)
• 2 cups of rice flour
• 1/2 cup (tea) of cornstarch
• 1/2 cup (tea) of sweet flour
• 1 tablespoon of xanthan gum
• 4 tablespoons of olive oil
• 1 teaspoon of salt
• 2 eggs
• 1 1/2 cups minced turkey breast
• Margarine and rice flour for greasing

Method of preparation:

In a bowl, mix the yeast, sugar and 1/2 cup (tea) of water. Reserve. In a large bowl, combine the rice flour, corn starch, corn starch and xanthan gum. Add the oil, salt and eggs and continue to mix with a wire whisk. Add the reserved yeast mixture and mix. Gradually add the remaining water, mixing until a smooth, smooth mass is formed. If necessary, add more water.

Add the turkey breast and mix. Pour into a large greased pan sprinkled with rice flour, cover and leave to rest for 30 minutes. Bake in a preheated oven for 30 minutes or until golden and lightly browned. Remove from the oven, let cool, unmold and serve immediately.

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Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.