Delicious healthy recipes I created or discovered. This collection is constantly updated. All the recipes are lactose free and easy to cook. Images are for illustrative purposes and mostly AI-generated. I hope to replace them with real ones if I manage to take good pics!

Breakfast recipes

🥣 Oatmeal with egg

Use rolled oats that require boiling. Their texture is amazing and they contain lots of fiber and have lower glicemic index. While boiling, simply break an egg in the pod with boiling oats and stir, add a bit of lactose-free butter if you want. This breakfast will keep you full for a long time and has good balance of protein, carbs, fibers and fats.

Dinner recipes

🌱 Red Beans with Spinach & Tofu Stew + Salad Garnish

This is a simple one-pan recipe.

1. Prep the tofu: Cut tofu into bite-sized cubes. For better digestion and flavor, lightly press it beforehand to remove excess moisture. Sprinkle with curry powder.

2. Cook the tofu: Heat avocado oil in a pan over medium heat. Add tofu cubes and sauté for 2–3 minutes until lightly golden.

3. Add beans and veggies: Add the rinsed beans. We need to rinse beans well to remove up to 40% of gas-causing oligosaccharides. Add spinach, and cherry tomatoes to the pan. Stir well. Season with salt. Cover with a lid and let it simmer gently for about 5–6 minutes, or until the spinach is wilted and the tomatoes are softened.

4. Flavor & reduce liquid: Uncover, add dried basil and mint, and stir again. Let it cook uncovered for a few more minutes to reduce excess moisture.

5. Prepare the salad: Thinly slice salad leaves and coat them with a light dressing made from Dijon mustard, olive oil, and lemon juice (or balsamic vinegar). Mix until evenly coated.

6. To serve: Plate the stew on one side and the fresh salad on the other. Enjoy warm.

🥘 Golden Quinoa Curry with Chicken, Sweet Potato & Greens

I really love this one-pan wonder

For red curry paste I used Swedish brand "Currypasta Röd 114g ICA Asia". It has clean content, but a lot of salt. But it's very good.

1. Sauté the aromatics: In a deep pan or sauté pot, heat the oil over medium heat. Add the chopped onion and cook slowly until it's soft, sweet, and golden — this is your flavor base, so don’t rush it.

2. Add the sweet potato: Stir in the cubed sweet potato and let it cook for 2–3 minutes with the onion. This gives it a lovely roasted edge. You may skip this step if you want to lower sweet potato's glycemic index.

3. Toast the curry paste: Push the veggies to one side of the pan and add the red curry paste. Let it toast for about a minute — this step helps release its aromatic oils and makes the flavor richer.

4. Create the broth: Pour in a mix of soy milk and hot water (roughly 1:1, enough to just cover the vegetables). Stir everything together into a golden broth.

5. Add the quinoa: Rinse your quinoa under running water (this removes its natural bitterness) and add it to the pan. Stir once, then cover with a lid and reduce the heat. Let it simmer for about 7 minutes.

6. Add the chicken: Nestle the chicken pieces on top of the simmering mixture. Cover again and let it all cook gently on medium-low heat for about 20 minutes. The steam and gentle heat will keep the chicken juicy and tender.

7. Turn and stir: After 20 minutes, open the lid, give the whole mixture a stir, and flip the chicken pieces. Cover again and let it cook for another 5–10 minutes. The quinoa should be fluffy, and the sweet potato almost melt-in-your-mouth soft.

8. Mash & green it up: Using the back of a spoon, gently mash the softened sweet potato right in the pan — it will thicken the curry beautifully. Add the spinach and turn up the heat slightly. Cover and let it cook until fully wilted. I also love to use frozen spinach tablets instead of fresh spinach. It also works beautifully.

9. Add the broccoli (just at the end!): Finally, add the broccoli florets. These should stay bright and a little crisp — so only cover and steam them for about 3–4 minutes max.

🌱 Creamy Curried Lentils with Spinach and Tomato

A hearty, fiber-rich meal that's easy to prepare and full of comforting flavors.

1. Prepare the lentils: Boil green lentils until soft, or use canned for convenience. I prefer soaking dried lentils overnight and boiling them the next day — especially if you're planning to use them in multiple dishes during the week. This makes meal prep much easier.

2. Sauté the aromatics: While the lentils are cooking, heat a bit of oil in a pan and sauté minced garlic and shredded carrots until fragrant and lightly golden.

3. Combine with lentils and spinach: Once the lentils are tender, add them to the pan along with two frozen spinach blocks (or a few handfuls of fresh spinach). Cover with a lid to let the spinach thaw and steam.

4. Add spices and stir: When the spinach is fully melted, stir well and add a generous amount of curry powder. I use Keen's Traditional Curry Powder, which includes: turmeric, coriander, salt, fenugreek, black pepper, chili, rice flour, allspice, and celery — but feel free to use your favorite blend.

5. Finish with coconut milk and tomatoes: Pour in some coconut milk and toss in halved cherry tomatoes. For additional freshness, add mint leaves. I find it super satisfying with any legumes. Cover again and simmer gently until the tomatoes look softened and slightly cooked.

6. Serve and enjoy: This creamy lentil dish is satisfying on its own, but I love serving it with crispy corn or rice crackers.

Sweet delights