I am loctose intolerant, but I can eat yogurt for some reason, though I have to pop a lactaid pill first. You can use plain yogurt in place of cream or milk in lots of recipes.
A good recipe for you might be stirfry. I just gather up what veggies I have, stir fry them, cooking bigger ones first, add small stuff last,(I use olive oil to quick fry), serve on rice. (I use some soy sauce, but you mihgt have problems with that?)
Hope you find some good recipes.