Opting for a gluten- and dairy-free diet makes cooking challenging. Some meals are naturally free of both gluten and dairy products while others can be adapted to meet your dietary needs. You may also need to consider the conditions you're experiencing that require a gluten- and lactose-free diet. If you have celiac disease, you will need to be quite conscientious of cross-contamination, or the incorporation of wheat proteins into otherwise gluten-free foods, which may occur during production or in your kitchen. Lactose intolerance may be less worrisome and even allow you to include some dairy foods.
Substitutions
A gluten- and lactose-free diet can still be varied and delicious. Enjoy rice, corn, quinoa and amaranth in place of wheat, suggests GFCFDiet.com. Soy, rice, almond or hemp milks can take the place of cow's milk, and you can find coconut- or soy-based yogurt and cream. Many whole foods stores even offer lactose-free ice creams made of rice milk, coconut milk or soy milk.
Meals
Some foods are naturally suitable or easily modified for your dietary needs. Opt for a classic meat and potatoes meal, but make your gravy from scratch and use olive oil or a lactose-free margarine on your potatoes. Tex-Mex meals can be made with corn tortillas and without cheese for a meal that fits into your diet. Try fajitas for a simple weeknight meal. Indian and Asian foods offer a number of suitable choices, and you'll find both quick and complex meals in cookbooks featuring these ethnicities.
Considerations
If you enjoy baking, you can still have cupcakes, cookies, and fresh, warm-from-the-oven bread, recommends LivingWithout.com. Many gluten-free mixes are free of dairy as well, if you prefer a sure thing. You can also use a combination of rice, sorghum, garbanzo bean and almond flours to make delicious baked goods. Replace the milk in recipes with comparable non-dairy milks.
Benefits
Whether you have Celiac disease or just a gluten and lactose intolerance, changing to a diet better for your body will improve your overall health and digestion. Some parents report an improvement in autism spectrum disorders when their children eat a diet free of wheat and dairy products, according to GFCFDiet.com. Learning how to cook gluten- and lactose-free meals can expand your diet.
Warning
Some foods will automatically be removed from a gluten- and lactose-free diet. Wheat products, including flour, baked goods and pastas, contain gluten, as do barley and spelt products. Packaged foods with food starch or flavorings may have gluten. Dairy products, including milk, cheese, sour cream, cream and ice cream, all contain lactose. Talk to your health care provider about whether you should opt for separate kitchen appliances, pans and utensils for wheat and gluten-free products, if you can eat foods produced alongside wheat-based products and whether lactose-free dairy products are appropriate for you.
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