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Recipes Lactose and gluten-free recipes

Meal Prep With Me ? Low FODMAP, gluten free, dairy free recipes | Becky Excell (April 2019).


Lactose intolerance and the intolerance of gluten is a growing issue in society. We think: This is no reason to abstain from delicious dishes and delicious treats. We show you great dishes, which are also without lactose and gluten an absolutely tempting highlight, because even as an allergic you do not have to do without anything!

Baked bruschetta baguettes

ingredients for 4 persons

  • 12 slices (à 15 g) gluten-free baguette bread with olive oil
  • 100 g green olives without stone
  • 1 onion 4 tomatoes (à 100 g)
  • 1/4 pot of basil
  • 3 tablespoons olive oil salt pepper
  • 125 g of lactose-free mozzarella cheese, eg. B. of REWE free of


1. Place the bread on a baking sheet lined with baking paper. Slice olives into thin slices. Peel onion and chop finely. Wash the tomatoes, clean them, remove seeds, cut the pulp into small pieces. Wash basil, shake dry. Set aside for garnish, cut the rest into thin strips. Mix everything in a small bowl. Fold in oil. Season with salt and pepper and spread on the slices of bread. Tear the cheese, also spread on it.

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2. Bake in the preheated oven (cooker: 200 ° C / circulating air: 175 ° C / gas: stage 3) for 7-8 minutes. Remove bruschetta, allow to cool slightly, then arrange and garnish with basil.

Preparation time approx. 25 minutes.

Per serving about 1340 kJ, 320 kcal. E 11g, F 17g, KH 29g

Vital substances: Vitamin A: approx. 0.9 mg, Vitamin E: approx. 2.4 mg, Vitamin B9: approx. 128 μg, Vitamin B12: approx. 0.6 μg, Vitamin C: approx. 26.5 mg

Important:Red, plump and juicy must be tomatoes. They are not only the most popular vegetables of the Germans, they also protect against vascular diseases. Because the contained red plant dye Lycopin captures free radicals, protects the cells and prevents heart disease.

Extra tip: Our partners, the kitchen gods, offer you useful additional information and other tasty recipes in their special on gluten intolerance!

Mini vegetable quiches with shepherds cheese

Ingredients for 8 tartlets

  • 120 g of lactose-free butter
  • 250 g of gluten-free flour
  • salt
  • 5 eggs (size M)
  • 5 carrots (1 of them thin)
  • 2 spring onions
  • 300 ml lactose-free, low-fat H-milk
  • pepper
  • grated nutmeg
  • 200 g of lactose-free shepherd's cheese
  • Chervil for garnish
  • Fat for the molds
  • some gluten-free flour for the work surface
  • Cling film


1. Cut the butter into pieces. Use flour, butter, 1 pinch of salt and 1 egg first with the dough hook of the hand mixer, then with your hands to make a smooth dough. Wrap the dough in foil and refrigerate for approx. 20 minutes.

2. Peel carrots. Put 1 thin carrot for the flowers aside. Halve the remainder lengthwise and cut into small, slanted pieces. Clean and wash the spring onions and cut into oblique rings.

3. Mix the eggs and milk and season with salt, pepper and nutmeg. Simmer carrots for about 3 minutes, drain and froth in cold water. Shepherds cheese cut into small cubes. Roll out the dough thinly on a floured work surface and cut out circles (approx. 13 cm Ø). Knead the remaining dough and cut out a total of 8 circles. Grease 8 tartlet cases (approx. 11 cm Ø) with removable bottom and insert one dough circle each.

4. Spread carrots and spring onions on the tartlets. Add the egg milk to the rim. Cover with the cheese cubes. Bake in the preheated oven (cooker: 200 ° C / circulating air: 175 ° C / gas: stage 3) for 20-25 minutes.

5. Measure the thin carrot 1-2 cm at one end. There at 5 "sides" very diagonally, until almost cut to the middle. Carrot-flower carefully break off or -rothen. Carve several flowers from the carrot as described. Remove the molds from the oven. Carefully lift the floors out of the molds. Garnish the tartlets with the carrot slices and chervil.

Preparation time approx. 1 1/4 hours.

Waiting time about 10 minutes.

Per serving about 1510 kJ, 360 kcal. E 10 g, F 22 g, KH 31 g

Vital substances: Vitamin A: approx. 7.1 mg, Vitamin B9: approx. 98.7 μg, Vitamin B12: approx. 1.1 Iron: approx. 2.3 mg, Linolenic acid: approx. 0.3 g

Vital tip: Carrots provide plenty of fiber, which stimulate digestion and stimulate the metabolism. The carotene contained in them is particularly good for the eyesight and promotes the formation of protective pigments against the sun's rays.

Lemon spaghetti with salmon

ingredients for 4 persons

  • 400 g of broccoli
  • 400 g of gluten-free spaghetti noodles
  • salt
  • 2 shallots
  • 3 tbsp olive oil
  • 200 g lactose-free cream cheese double cream stage
  • 150 ml lactose-free low-fat milk (1.5% fat)
  • grated peel and juice of 1 untreated lemon
  • sugar
  • pepper
  • 400 g salmon fillet without skin
  • Lemon slices for garnish


1. Clean broccoli, wash and divide into small florets. Cook noodles in boiling salted water according to the instructions on the package. Approximately Add broccoli and cook with it 5 minutes before the end of the cooking time.

2. Peel the shallots and finely dice. Heat 1 tbsp of oil, sauté shallots. Add cream cheese and milk and heat with stirring. When a smooth sauce has formed, stir in the lemon zest and juice. If the sauce is still too thick, stir in some noodle cooking water. Season with sugar, salt and pepper.

3. Wash the fish, pat dry and cut into pieces. Heat 2 tablespoons of oil in a non-stick pan. Fry fish in it for 3-4 minutes while turning. Season with salt and pepper. Drain the pasta, drain and mix with the sauce. Serve with salmon and garnish with lemon.

Preparation time approx. 30 minutes.

Per serving about 3480 kJ, 830 kcal. E 30 g, F 38 g, KH 93 g

Vital substances: Vitamin A: about 1.1 mg, vitamin E: about 4.1 mg, vitamin B9: about 177.1 μg, vitamin B12: about 3.3 μg, vitamin C: about 78.3 mg, iron: approx. 2.8 mg, iodine: approx. 67.4 μg, linolenic acid: approx. 0.4 g

Vital-Tipp: Salmon supplies in addition to the valuable omega-3 fatty acids, zinc and selenium, which strengthen the immune forces, iodine, which requires the thyroid, and vitamin D for a healthy bone structure.

Mousse au chocolat with redcurrants

Ingredients for 6 people

  • 200 g lactose-free whole milk chocolate
  • 75 ml lactose-free H-milk (1.5% fat)
  • 400 g lactose-free H-whipped cream
  • 4 panicles of redcurrants


1. Scrape 20 g of chocolate with a peeler of 1 slab, put aside. Heat milk in a pot. Break the remaining chocolate into pieces and melt over a warm water bath. Add milk gently while stirring. Remove from the water bath and let cool lukewarm. Beat stiffly with 300 g of cream and bring it under the liquid chocolate. Layer mousse into 6 glasses and chill for approx. 2 hours.

2. Wash berries, read and drain. Beat 100 g of whipped cream, spread on the glasses. Decorate with berries and sprinkle with chocolate shavings.

For 6 people: preparation time approx. 30 minutes.

Waiting time approx. 2 1/4 hours.

Per serving about 1630 kJ, 390 kcal. E 3 g, F 32 g, KH 21 g

Vital substances: Linolenic acid: approx. 0.3 g

Vitality Tip: Currants are ideal for the slim line. Because 100 g of red fruits contain only 50 calories! Its fiber content helps with indigestion, it quickly saturates and neutralizes insulin levels.

Sesame tofu with wok vegetables

Ingredients (for 4 servings)

  • 300 g of tofu
  • 1 clove of garlic
  • 40 g of fresh ginger
  • 8 tablespoons soy sauce
  • 200 g mango pods
  • 2 bunch of spring onions
  • 1 red chili pepper
  • 6 tbsp sunflower oil
  • 1/8 l broth
  • 300 g of frozen peas
  • 1 egg
  • 1 pinch of salt
  • 1-2 tablespoons of sesame seeds
  • 1 tbsp sesame oil


1. Roll the tofu. Peel garlic and ginger. Press garlic and half ginger through a garlic press and stir with 4 tablespoons of soy sauce. Drizzle the tofu and let it pass through.

2. Wash, clean and halve the snow peas. Clean the spring onions, wash and cut into pieces. Halve chilli, wash and scrape seeds. Cut pod into strips.

3. Heat 3 tablespoons of oil in a wok or a high pan. Fry the spring onions, chilli and ginger in it. Add mangetouts and cook for about 4 minutes while stirring. Pour in remaining soy sauce and broth. Add peas. Cover and cook for about 5 minutes.

4. Beat the egg with a pinch of salt. Drain the tofu a bit. Pull through the egg and sprinkle with sesame seeds. Roast golden brown in the remaining hot fat. Season vegetables with sesame oil. Arrange tofu on it.

PRO PORTION: approx. 380 kcal, 18 g protein, 26 g fat, 17 g carbohydrates


PREPARATION TIME: approx. 30 min.

Mushroom tortilla

Ingredients (for 4 servings)

  • 750 g of hard-boiling potatoes (boiled and peeled the day before as boiled potatoes)
  • 1 bunch of spring onions
  • 300 g pink mushrooms
  • 6 tablespoons rapeseed oil
  • salt
  • Black pepper from the mill
  • cayenne pepper
  • 1/2 bunch of marjoram and smooth parsley
  • 6 eggs
  • 1/4 l of soy cream for cooking and refining (eg "alpro soya cuisine")
  • 100 g of coarsely grated lactose-free cheese
  • 75 g rocket


1. Slice the potatoes. Clean and wash the spring onions, cut into rings. Clean mushrooms, wash if necessary, dab dry and slice.

2. Heat 2 tablespoons of oil in a non-stick pan. Stew the spring onions and mushrooms for 2 minutes. Season with salt, pepper and cayenne pepper, remove, put aside. Wash herbs, shake dry and finely chop.

3. Pour 2 tablespoons of oil into the pan, fry the potato slices for about 10 minutes. Spice up. Whisk eggs, herbs, soy cream, salt and pepper. Add the mushroom mixture to the potatoes in the pan, fold in. Take out half of it. Add half of the egg mixture to the pan, let stand covered for about 5 minutes at low heat. Sprinkle half of the cheese on top, cover for another 5 minutes until the cheese has melted.

4. Slide the tortilla from the pan onto a plate and keep it warm. Heat remaining 2 tablespoons of oil in the pan and bake a second tortilla. Clean the rocket, wash it, spin it dry and chop it as desired. Make tortilla pieces with it and serve immediately.

PRO PORTION: approx. 740 kcal, 39 g protein, 46 g fat, 38 g carbohydrates


PREPARATION TIME: approx. 1 1/4 hrs.

Sorrel risotto with zander

Ingredients for 4 servings

  • 2 shallots
  • 1 clove of garlic
  • 60 g of butter
  • 250 g risotto rice (preferably Carnaroli, eg from Edeka)
  • 100 ml white wine
  • about 1 liter of hot vegetable broth or stock
  • 2 bunch sorrel (about 100 g)
  • sea-salt
  • black pepper (from the mill)
  • 4 zander fillets (with skin, à ca. 150 g)
  • 1-2 tablespoons of flour
  • 2 tbsp olive oil


1. Peel the shallots and garlic, finely dice. Heat 30 g of butter in a medium saucepan, sauté with stirring. Add rice and fry until glassy. Deglaze with wine and bring to a boil while stirring. Then pour in portions only so much broth or stock, that the rice is barely covered. Simmer over low heat with occasional stirring until the liquid is absorbed. Repeat the procedure with the remaining broth until the rice is cooked after 20-25 minutes, but still firm.

2. Wash sorrel, pat dry and cut into fine strips. To taste, lift about three quarters of it under the risotto, stir in remaining 30 g of butter. Season with salt and pepper.

3. Wash the zander, pat dry. Cut in the skin several times, season, and flour. In the hot oil on the skin for about 2 minutes crispy fry. Turn, fry for 1-3 minutes depending on the thickness. Serve with the remaining sorrel on the risotto.

Lamb chops with sweet potato puree and Swiss chard

Ingredients for 4 servings

  • 600 g rack of lamb
  • salt
  • 2 tbsp olive oil
  • 1/2 garlic bulb
  • 5 thyme branches
  • black pepper (mill)
  • 1 kg sweet potatoes
  • 50 g of butter
  • 1 pack of red baby mangold (150 g)

Ingredients the mint butter

  • 40 g of butter
  • 2 tbsp. Mint
  • salt
  • black pepper (mill)


1. Preheat the oven to 120 degrees. Salt rack of lamb, fry in hot oil in an oven-proof pan all around. Add fresh garlic bulb and thyme sprigs. Pepper the meat and cook in a preheated oven for about 25 minutes.

2. Peel sweet potatoes, cut into cubes and cook gently in a little salted water for about 20 minutes. Drain, add the butter, finely crush everything with a potato masher. Season sweet potato puree with salt and pepper.

3. Remove the lamb, smash in aluminum foil. Wash the chard, shake dry. Turn briefly in the gravy of the lamb, salt and pepper.

4. Melt butter, add chopped mint, salt mint butter and pepper.

5. Cut the rack of lamb between the bones into chops, arrange with the sweet potato puree, the mint butter and the steamed Swiss chard.

Stuffed Dorado from the grill

Ingredients for 4 servings

  • 1 big bream (1-1, 2 kg, except, cleaned, but with fins)
  • 150 ml of olive oil
  • sea-salt
  • 250 g of cleaned spinach leaves
  • 2 peeled, halved onions
  • 1 zucchini
  • 3 halved tomatoes
  • 1 cleaned, halved fennel tuber
  • fresh thyme and marjoram leaves


1. Wash the dorado inside and outside, then pat dry and rub with 3 tablespoons of olive oil and sea salt. Fill with spinach leaves. Close belly with toothpicks. Put on a large piece of extra strong aluminum foil.

2. Blanch onions, zucchini, tomatoes and fennel, drain well, mix with 3 tablespoons of olive oil. Place vegetables on an aluminum grill pan.

3. Place fish on the grill and grill for 15-20 minutes. In between turn. Place the vegetables in the pan on the same shelf and grill for about 10 minutes. In between turn.

4. Mix remaining oil, herb leaves and salt. Remove fish and vegetables from the grill and serve with the herb oil. In addition: green salad.


PREPARATION TIME: approx. 1 hr.

PRO PORTION: approx. 580 kcal, 32 g protein, 47 g fat, 6 g carbohydrates

TIP: For grilling is also a special large pliers, in each of which a whole fish is trapped. So the skin does not stick to the grill, and the fish can be turned easily.

Deer medallions with pear chutney

Ingredients for 4 servings

For the chutney

  • 1 small onion
  • 20 g of fresh ginger
  • 1/2 clove of garlic
  • 2 tablespoons oil
  • 80 g cane sugar
  • 100 ml white wine vinegar
  • Juice and peel of 1 organic orange
  • 30 g raisins
  • 1 piece of cinnamon stick
  • 1 clove, bay leaf, star anise and chilli pepper each
  • 500 g pears
  • salt


  • 1/2 head savoy cabbage
  • 150 g shallots
  • 6 slices of bacon, grow through
  • 1/2 t of caraway
  • 30 g of butter
  • 100 ml poultry or veal stock
  • 100 g lactose-free cream
  • pepper from the grinder
  • 4 deer medallions (approx. 200 g each)
  • 4 bay leaves
  • 2 tablespoons oil


1. Peel the onion, divide into strips. Peel ginger and garlic, finely dice. Sprinkle onions, ginger and garlic in hot oil, sprinkle with sugar, caramelise, deglaze with vinegar. Add orange juice and peel, raisins, cinnamon, cloves, bay leaves, star anise and chili. Add peeled, chopped pears with a little salt. Boil until the mixture has a creamy consistency. Season the chutney with salt and sugar, allow to cool.

2. Remove the savoy leaves and wash. Add to boiling salted water for 3 minutes, fry cold. Drain and cut small. Peel the shallots and dice. Roll 2 slices of bacon. Crush cumin. Heat butter and bacon. Sweat the shallots and cumin in it. Add the fund. To one third cook. Add the cream and cook for about 3 minutes until the liquid thickens. Add savoy cabbage, cook for about 4 minutes, salt and pepper.

3. Preheat oven to 160 degrees (hot air: 140 degrees). Wrap deer medallions with one slice of bacon, each with a bay leaf. Salt and pepper. Heat the oil in an oven-proof pan. Fry the meat from both sides for 2 minutes, put it in the oven for 10 minutes. Remove. Wrap in aluminum foil and let rest for about 5 minutes. Serve with chutney and savoy cabbage.


PREPARATION TIME: approx. 11/4 hours

PRO PORTION: approx. 780 kcal, 65 g protein, 35 g fat, 47 g carbohydrates

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