Dairy Free Dinner Recipes for Women's Weight Loss

Any good cook will draw up a meal plan before hosting a dinner party or cooking for the week, and the dairy-free chef is no different. Work out what you want to serve, based on on a good balance of main ingredients, spices and herbs. The canny cook will stick to a foolproof list of meet-free Monday, Fish on Tuesday, Chicken on Wednesday or similar, making it easier to choose a recipe for each day. 

Turkey and Grain salad

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Services : 4

Prep & Cook Time : 30 minutes

Calories per potion : 345

Ingredients

  • 1 tbsp Dijon mustard
  • 2 tbsp white wine vinegar
  • 100 ml / 3 fl. Oz / ½ cup sun flower oil
  • 150 g / 5 oz / 2/3 cup giant couscous
  • 2 tbsp coconut oil
  • 1 onion, finely chopped
  • 100 g / 3 ½ oz / 1 cup mixed wild mushrooms, roughly chopped
  • 100 g / 3 ½ oz / 2 cups baby spinach, washed
  • 400 g / 14 oz / 2 2/3 cups roast turkey breast, sliced
  • Salt and freshly ground pepper

Method

  1. Whisk together the mustard, vinegar and seasoning in a small bowl. Whisk in the oil in a slow, steady stream until you have a thickened dressing.
  2. Place the couscous in a large saucepan over a moderate heat and cook steadily for 4-5 minutes until tender before draining.
  3. Melt the coconut oil in a sauté pan set over a medium heat, the add the onion, mushrooms and a little salt and sweat for 6-8 minutes until softened.
  4. Stir in the cooked couscous and season to taste. Spoon into plates.
  5. Serve with the spinach, slices of turkey and dressing spooned around.

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Vegetarian Spaghetti Salad

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Services : 4

Prep & Cook Time : 25 minutes

Calories per potion : 449

Ingredients

  • 350 g / 12 oz / 3 cups spaghetti
  • 2 tbsp olive oil
  • 225 g / 8 oz / 1 ½ cup pearl onions, peeled and halved
  • 3 cloves black or smoked garlic, sliced
  • 150 g / 5 oz / 1 cup cherry tomatoes, halved
  • 100 g / 3 ½ oz / 2/3 cup pitted green olives, chopped
  • A small handful of rocket (arugula)
  • Salt and freshly ground black pepper

Method

  1. Cook the spaghetti in a large saucepan of salted, boiling water for 8-10 minutes until ‘al dente’.
  2. Meanwhile, heat the olive oil in a large saucepan set over a moderate heat until hot. Add the onions, garlic and a little salt, sautéing for 5-6 minutes.
  3. Add the cherry tomatoes and olives and continue to cook over a reduced heat for 3 minutes.
  4. Drain the pasta well, reserving half a cup of the cooking liquid. Add this to the saucepan and toss well, adding a little of the cooking liquid to loosen as necessary.
  5. Stir though the rocket and season to taste before serving.

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Seitan Stir-fry

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Services : 4

Prep & Cook Time : 25 minutes

Calories per potion : 203

Ingredients

  • 2 tbsp sunflower oil
  • 450 g/ 1 lb / 3 cups seitan, sliced
  • 2 large carrots, peeled and cut into batons
  • 150 g / 5 oz / 1 cup runner beans, sliced
  • 225 g / 8 oz / 2 cups green (string) beans
  • 100 g / 3 ½ oz / ½ cup canned sweetcorn, drained
  • 100 g / 3 ½ oz / 2 cups beansprouts
  • 2 tbsp light soy sauce
  • 1 tbsp rice wine vinegar
  • Salt and freshly ground black pepper

Method

  1. Heat the oil in a large wok set over a high heat until hot, then add the seitan and stir-fry for 2-3 minutes.
  2. Add the carrot, runner beans, green beans and sweetcorn. Cover with lid and cook over a reduced heat for 2-3 minutes.
  3. Remove the cover and add the beansprouts. Continue to stir-fry for 2-3 minutes until the beansprouts start to turn translucent.
  4. Season to taste with soy sauce, rice wine vinegar, salt and pepper as necessary before serving.

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Seafood Sauerkraut

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Services : 4

Prep & Cook Time : 45 minutes

Calories per potion : 379

Ingredients

  • 1 small white cabbage, shredded
  • 2 eating apples, peeled, cored and grated
  • ½ tsp juniper berries, crushed
  • 150 g / 5 oz / 1 cup mussels, cleaned with beards removed
  • 400 g/ 14 oz / 2 cups skinless salmon fillet, cut into 4 even chunks
  • 400 g/ 14 oz / 2 cups skinless halibut fillet, cut into 4 even chunks
  • 150g / 5 oz / 1 cup whole prawns (shrimp)
  • 100 g / 3 ½ oz / 2/3 cup smoked haddock fillet, thinly sliced
  • 500 ml / 18 fl. Oz / 2 cups fish stock
  • A few springs of dill, to garnish
  • Salt and freshly ground black pepper

Method

  1. Combine the cabbage, apple, juniper berries and 1 tbsp of salt in a large casserole dish. Cover and leave for 1 hour.
  2. Drain the liquid after 1 hour and place the dish over a medium heat.
  3. Cover and sweat for 10-15 minutes, stirring occasionally, until the cabbage starts to soften, then add the seafood and fish and cover with the stock.
  4. Bring to boiling point and cover, then reduce the simmer for 7-8 minutes until the mussels open, the fish is cooked and the prawn are pink and tender.
  5. Season to taste, then spoon into shallow serving bowls and garnish with springs or dill.

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Chicken curry Kebabs

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Services : 4

Prep & Cook Time : 45 minutes

Calories per potion : 379

Ingredients

  • 350 g / 12 oz / 1 ½ cups dairy-free coconut milk yoghurt
  • 1 tbsp Madras curry powder
  • A pinch of cayenne pepper
  • A pinch of freshly ground black pepper
  • 4 skinless chicken breast, sliced
  • 4 spring onions (scallions)
  • ½ white cabbage, shredded
  • 2 large carrots, julienned
  • ½ lemon, juiced
  • 8 wooden skewers, soaked in water for 30 minutes beforehand

Method

  1. Preheat the grill to a moderate hot temperature
  2. Whisk together two-thirds of the coconut milk yoghurt with the ground spices and seasoning. Add the chicken and stir well to coat; cover and chill for 15 minutes.
  3. Brush the excess marinade off the chicken before threading onto skewers; arrange on a grilling tray. Grill for 10-12 minutes, turning occasionally, until cook through.
  4. Slice three of the spring onions, then add to a mixing bowl with the cabbage, carrots, lemon juice, remaining coconut milk yoghurt and seasoning; stir well to coat.
  5. Finely slice the remaining spring onion. Serve the kababs over the dressed salad with a garnish of finely sliced spring onion.

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Thai Bream Stew

Services : 4

Prep & Cook Time : 35 minutes

Calories per potion : 245

Ingredients

  • 1 tbsp sunflower oil
  • 1 tbsp Thai green curry paste
  • 250 g / 9 oz / 2 cups asparagus spears, woody ends removed and chopped
  • 2 red peppers, deseeded and sliced
  • 500 ml / 18 fl. Oz / 2 cups fish stock, hot
  • 4 × 150 g / 5 oz sea bream fillets, pin- boned and descaled
  • A few springs of flat- leaf parsley, to garnish salt and freshly ground black pepper

Method

  1. Preheat the oven to 190°C (170°C fan) / 375F / gas 5. Heat the sunflower oil in a large casserole dish set over a moderate heat.
  2. Add the curry paste and fry for 1 minute until fragrant before adding the asparagus and pepper.
  3. Sauté over a reduced heat for 2-3 minutes, then stir in the stock.
  4. Bring to a simmer before positioning the sea bream on top.
  5. Season and roast for 10-12 minutes; the flesh should be firm yet slightly springy to the touch.
  6. Remove from the oven and season the broth, then serve with a parsley garnish.

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Sea Bass Salad

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Services : 4

Prep & Cook Time : 30 minutes

Calories per potion : 293

Ingredients

  • 4 × 175 g / 6 oz / skinless sea bass fillets, pin boned
  • 225 g / 8 oz / 2 cups mangetout
  • 1 large cucumber, peeled, halved and deseeded
  • 4 large radishes, sliced thinly
  • 2 tbsp white sesame seeds
  • 1 large banana, halved and sliced
  • 2 blood oranges, peeled and segmented
  • 1 red chilli (chili), deseeded and sliced
  • A few springs of coriander (cilantro)
  • Salt and freshly ground black pepper

Method

  1. Preheat the oven to 200°C (180°C fan) / 400F / gas 6 / and line a backing tray with greaseproof paper.
  2. Place the fish on the tray and season with salt and pepper. Bake for 10-12 minutes until firm yet slightly springy to the touch.
  3. Cook the mangetout in a large saucepan of salted, boiling water for 2 minutes. Drain and refresh in iced water.
  4. Slice the cucumber and toss with the mangetout and radish and arrange on a serving plates. Sprinkle with sesame seeds.
  5. Top with the sea bass fillets, then toss together the banana, orange, chilli and coriander and serve in pots on the side.

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