How To Shop For A Plant
You’ll often hear the advice to shop around the perimeter of the grocery store to avoid eating processed foods. While it’s true that the outside aisles are where you’ll find produce, yogurt and tofu, there’s a lot of nutritious foods to be found in the inner aisles of the grocery store. There you’ll find whole grains like quinoa, brown rice and oats as well as dried and canned beans, nuts and seeds, and frozen fruit and vegetables. It’s a good idea to stock up on canned and dried beans and lentilsthey’re shelf-stable and a handy pantry item to have on hand.
For protein, focus on minimally-processed sources like beans, lentils, nuts and whole grains and try to limit heavily processed vegetarian proteins like soy “hot dogs” or imitation meats. They tend to be very high in sodium and don’t pack in the nutritional benefits compared to their less-processed plant-based options.
Vegan Butternut Squash Risotto
This vegan butternut squash risotto from A Sweet Alternative is full of warm, cozy flavors and has a super creamy consistency. Plus, it’s easy to make, filling, and delicious. Enjoy it alone or with a simple side salad for a nourishing vegan, gluten-free dinner recipe.
This low-carb Spanish cauliflower rice takes just a few minutes of prep and 20 minutes from start to finish while only needing one pan! It’s packed with flavor and is incredibly wholesome.
Sweet Potato Shepherds Pie
This piping hot and classically comforting recipe comes from Remy Park of the Veggiekins blog. I love that her beautifully baked pie is so versatileyou can choose whether you want sweet or white potatoes and either tofu or plant-based meat. Not only is this delicious dish vegan and gluten-free, but also refined sugar-free and oil-free. Though, youll never know it from the rich and complex flavor. Guaranteed to gratify due to its luscious layers and thick, rich texture, Remys Vegan Sweet Potato Shepherds Pie will become your new favorite meal for any night of the week!
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More Than Just Rabbit Food
Unless youve been living under a rock the last few years, youve probably noticed that whole food plant based diets have been gaining popularity, and for good reason! After all, we could all use more plants in our meals, am I right? Dont get me wrong, though. Contrary to popular belief, cooking whole food plant based recipes doesnt mean eating rabbit food . Especially if you follow this meal plan.
Instead, well include a wide variety of highly nutritious ingredients and fresh flavor combinations to not only make your meals exciting but also keep you full throughout the day. Even better, most of the items in these meals can be found at your local farmers market so you can save money, help your community, and reap the benefits of seasonal produce! Whether youre vegan, vegetarian, have certain allergies or food intolerances, or are simply looking to fuel your body with real foods, weve got you covered with delicious recipes. Plus, were breaking down what exactly it means to eat plant based, how to get started, and even giving you a grocery list to make shopping easy!
Mushroom & Nut Burgers
Source: Mushroom & Nut Burgers
Lydia FilguerasMushroom & Nut Burgers from Mark Bittman are the best of the bunchso far, at least! Theyre flavorful and moist while maintaining a meaty texture that is often missing from patties made from beans and potatoes. This recipe is both vegan and gluten-free friendly as written. The pastiness from the ground nuts helps to hold the burgers togetherno need for eggs or flour or bread to act as a binder.
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Top Tips For A Low Budget Gluten
- Read the food labels: As vegans, many of us do this anyway. But it’s doubly important with gluten intolerance. Look out for wheat, rye, barley, and triticale. This will save you from wasting money on products you can’t eat .
- Accidentally vegan is cheaper: While there are plenty of gluten-free alternatives available these days , they often come with a hefty price tag. Instead, turning to accidentally gluten-free products are most cost-efficient.
- Stock up on cheap pantry staples: It’s incredibly simple to pull together tons of vegan, gluten-free meals when you have the basics to hand. I.e., Rice, quinoa, other grains, gluten-free pasta, etc., as well as beans and other pantry staples.
- Turn to naturally gluten-free foods: If you want to keep your grocery bills low, stick to naturally gluten-free fruits, veggies, and grains .
- DIY it: Sometimes, making your own versions of ingredients is more cost-efficient than buying them. For example, gluten-free flours made from pantry ingredients .
Is vegan gluten-free?
Not necessarily, as the two aren’t technically related. Veganism eliminates all animal products from the diet. In comparison, those with celiac and on a gluten-free diet are eliminating any ingredient with gluten . So to create gluten-free, vegan recipes, you’d need to eliminate both.
Plant Based Protein Foods
Although we wont be getting protein from typical sources like chicken or fish, there are plenty of plant-based foods that have a surprising amount of protein! These include chickpeas, legumes, pistachios, hemp seeds, cultured tempeh, edamame, sprouted pea protein, and more!
Pro-Tip: To ensure you get enough protein and all the essential amino acids your body needs to function, try pairing incomplete protein sources!
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A Gluten Problem Isnt Always Obvious
When I Googled symptoms of celiac disease, they included digestive issues like mine and more extreme ones like diarrhea, abdominal pain, and malnutrition. My daughter had none of these, so I never suspected gluten was at the root of the crawl-out-of-her-skin nighttime anxiety, rashes, and insomnia. But more than 200 symptoms are associated with celiac, including brain fog, joint pain, iron-deficiency anemia, and infertility, according to the University of Chicago Celiac Disease Center. Its a chameleon disease, says Melinda Dennis, MS, RDN, LDN, nutrition coordinator of the Celiac Center at Beth Israel Deaconess Medical Center in Boston. You could fill pages of a PowerPoint with symptoms.
What Is A Plant
The definition of a plant-based diet is a bit vague because there’s no agreed upon “final” definition. For the purpose of this plan, plant-based means vegetarian, so we didn’t include meat but included dairy and eggs. For others, plant-based might mean a completely vegan diet or it might simply mean that you focus primarily on plant-based proteins and try to eat meat sparingly. Whatever it means to you, it’s always a good idea to increase your vegetables, fruits, whole grains and legumes because they are high in fiber, an important nutrient that 95% of us don’t get enough of.
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Hearty Purple Cabbage Soup
Enjoy the contrasting colors of earthy purple cabbage and sweet green peas in this delightfully simple soup. Potatoes add extra heft while fresh herbs infuse delicate flavor into the broth, which is so yummy that youll want to slurp up every last drop. Naturally gluten-free, this versatile stew is equally tasty on cold nights and sunny days.
Herbed Air Fryer Kabocha Squash
What is there that squash cant do? Delicious as the base of a meal or as a side dish, squash is one of the best vegan and gluten-free foods out there. This air-fried kabocha squash is particularly delicious with its soft orange flesh and bright, nutrient-dense skin. This dish is extremely versatile and can be modified in endless ways with more or less ingredients such as tahini drizzle or pomegranates!
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A Super Nutritious Plant
The recipe I am sharing today is the sort of meal I love to create with ease throughout the week. This meal covers all the bases for a nutritious plant-based meal. You basically cook the brown rice whilst making the rest of the meal.
- Firstly, you make the salad which involves grating of the beetroot and ginger, and chopping of the apple, onion , and cauliflower. Then you dress and mix it.
- Secondly, when cooked, you create a hotbed of rice in each bowl.
- Thirdly, you pile a generous portion of the delicious salad on top of the rice.
- And finally, add extras like avocado, pumpkin seed, hemp seed and enjoy!
Yellow Curry With Tofu
From the files of The Friendly Vegan Cookbook, our own Michelle of World of Vegan and Toni of Plant Based on a Budget share their take on a traditional Thai dish with tofu. If you love the taste of a super creamy curry, youll be supremely satisfied with this rich and delightful recipe. Full of fresh vegetables, plump potatoes, luscious coconut milk, and tempting tofu cubes to fill your bowl and warm your belly. An excellent choice for a chilly winter day or even a sultry summer one!
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How To Start A Plant Based Diet
The first step to start is to first find plant based diet recipes that appeal to your taste buds and lifestyle. Just because youre eating plant based doesnt mean you have to spend hours in the kitchen or eat nothing but lettuce! Pick out meals that look delicious to you. Then, make sure they include a wide variety of vitamins and nutrients to meet all your daily requirements. To do this, youll want to make sure to include foods high in nutrients typically obtained through animal-based products such as protein, iron, non-heme iron, and B vitamins!
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Is Most Vegan Food Gluten Free
The short answer to this question and the question are vegan products gluten free? is sometimes.
Just because something is vegan does not make it automatically gluten-free. This is where your label reading skills will come in.
Of course, fruits and vegetables are always vegan and gluten free, but when it comes to packaged foods, there are plenty you can buy that are both vegan and gluten free.
However, it can be a little confusing because some of the things you think wouldnt contain wheat actually does contain it.
For instance, soy sauce is vegan, but it contains wheat. But the good news is that theres a vegan gluten free soy sauce alternative and that is tamari. Like this example, there are alternatives to everything
So store bought items aside, there are LOTS of easy vegan gluten free dinner recipes you can make at home.
Whether youre looking for:
- vegan gluten free recipes for a crowd
- vegan dinner recipes for kids
- gluten free dairy free vegetarian recipes
- or even gluten free vegetarian recipes for dinner
all of these recipes fit those categories no matter how you phrase it. And did I mention they all taste amazing?
So lets get started with this delicious list of dinner recipes that are ALL vegan and gluten free!
Vegan Shawarma With Roasted Cauliflower And Chickpeas
Tender cauliflower and chewy chickpeas are seasoned with a scrumptious blend of Mediterranean spices to create rich, shawarma-like flavor in this vegan gluten-free recipe. Each bite is better than the last when you dig into these colorful bowls, which also feature hearty brown rice, fresh cucumber, crunchy bell pepper, and a savory tahini sauce that ties everything together.
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Polenta Cilantro Savory Bites
Source: Polenta Cilantro Savory Bites
These vegan Polenta Cilantro Savory Bites by Priya Lakshminarayan make a great plant-based breakfast or a vegan appetizer! Here, grilled gluten-free polenta cakes are stuffed with cilantro and coconut giving them a delicious flavor. So if you are looking for quick vegan gluten-free recipes, then try these Polenta and Cilantro Savory Bites. Stir-frying polenta brings out the true flavor of this Italian dish.
Vegan Cheesy Potatoes And Broccoli
Theres something about the combination of roasted potatoes and broccoli covered in a cheesy sauce. Both delicious to eat and gorgeous to look at, this recipe for vegan cheesy potatoes and broccoli is a show-stopper in every sense. Naturally gluten-free, this recipe makes a fantastic side dish or snack any time of year. You could also dress it up with extra ingredients such as tofu, chickpeas, or other colorful veggies too!
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Creamy Vegan Mushroom Risotto
Hannah Sunderani of Two Spoons food blog brings us her mouthwatering mushroom risotto and weve fallen in love at first bite! For anyone who already loves mushrooms, this arborio rice recipe is a no-brainer. The combination of a thick, cheesy sauce with smooth umami undertones makes for the most magical of meal memories. Youll be spending quality time with every spoonful and feeling grateful for every gluten-free, garlicky bit of grub.
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Baked Buffalo Cauliflower Bites
I wouldnt go as far as to say these Baked Buffalo Cauliflower Bites make a good lunch on their own, but pair them with your favorite salad or some roasted vegetables, and you have an excellent meal! They are perfectly crispy and enticingly spicy. In addition, these bites are kid-approved, bite-sized, and healthy!
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Butternut Squash Risotto With Leeks And Spinach
Cozy up with a comforting bowl of vegan Butternut Squash Risotto with Leeks and Spinach made with very little fuss, in your Instant Pot Vegan-adaptable and Gluten-free this is quickly becoming a reader favorite. Make the flavorful Leek oil out of the left-over leek tops to drizzle over your bowl of risotto. One of my personal favorites!
The Key Difference Between Animal
When we digest protein, our bodies break it down into amino acids. The amino acid profile for animal-based proteins is slightly different than for plant-based proteins.
Animal-based proteins such as red meat, poultry, fish, dairy and eggs are more similar to proteins found in our bodies and are wholly considered complete proteins, meaning they contain all the essential amino acids.
Animal-based proteins also contain more of some essential nutrients, including vitamin B12, zinc, vitamin D, DHA, Omega-3, and iron. However, animal-based proteins also contain more sulfur, which causes an imbalance to our pH and depletes our calcium levels.
Plant-based proteins happen to contain key nutrients that are less abundant in animal-based proteins. These include phytochemicals, magnesium, fiber, vitamin E, potassium, polyphenols, and flavonoids.
Another key difference between plant-based proteins and animal-based proteins: animal-based proteins contain pro-oxidants while plant-based proteins contain antioxidants.
While there is much to be excited about with plant-based proteins, they are not typically complete proteins on their own.
But did you know you dont need to get all the amino acids in every meal? You just need to consume the recommended daily amount of each amino acid through all of your meals. You can also easily pair certain plant-based proteins together in your meals to create complete proteins without consuming animal-based proteins.
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Peanut Butter Stuffed Dates
3 ingredients and 10 minutes are all you need to prepare this simple snack of dates stuffed with peanut butter then drizzled with vegan chocolate and sea salt. The combination of sweet and salty is delicious. Meanwhile, the snack itself packs in healthy fats, protein, and antioxidants. Perfect for a post-workout snack or post-dinner treat.
Pumpkin Chocolate Chip Oats
Theres nothing like a pumpkin swirl in your oats to remind you of November, whether its passed or coming up, that feeling will be bestowed upon you once you take a steamy warm bite. Warming gluten-free oats with chocolate tastes like dessert heaven, yet its loaded with fiber and other yummy nutrient-dense ingredients. Talk about comfort food! For this recipe, I used Bobs Red Mill quick cooking gluten-free oats and didnt follow the directions on the package. Instead, I used cup of gluten-free oats with ¾ cup water or plant-based milk of choice, and then followed the remainder of the instructions according to the package. Then, used a large tablespoon or two of unsweetened pumpkin puree from Edens because its organic, a tablespoon of sunflower seed butter, 1 tablespoon of hemp and chia seeds, 2 teaspoons of maple syrup and ¼ cup sugar-free dark chocolate chips, and an entire orange peeled.
If you want to be fancy and pipe the Sunbutter, using a Wilton disposable pastry bag, cut the bottom, fill it and pipe the Sunbutter on top. Want it quick? Just use a spoon. Need it sweeter? Add up to 1 tablespoon maple syrup.
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Healthier Peanut Butter And Jelly Baked Doughnuts
Source: Healthier Peanut Butter and Jelly Baked Doughnuts
You can get away with having doughnuts for breakfast. You heard it right. Whole food ingredients make these Peanut Butter and Jelly Baked Doughnuts by Ciarra Siller healthy enough for any meal of the day. Make this recipe, you deserve that kind of love.
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