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Making meals for those who are Vegan and Gluten Free

Whether you choose to lead a vegan or gluten free lifestyle, or have a gluten or dairy allergy, preparing meals can be quite the task.

Cooking with food modifications is never simple. But it doesn’t have to be complicated. Eating natural foods and learning to read labels consistantly can help form your new lifestyle into a healthy, refreshing change.

Here’s some background on Celiac and Vegan lifestyles…

According to the U.S. National Library of Medicine, “Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats.”  There are hidden ingredients that may contain gluten as well such as soy sauce, some alcohol,  modified food starch and certain chemicals.

As a Vegan is a lifestyle practice,  for various reasons, where an individual chooses to avoid using or consuming animal products. While vegetarians choose not to use flesh foods, vegans also avoid dairy and eggs, as well as fur, leather, wool, down, and cosmetics or chemical products tested on animals.

Then there are allergies, some individuals are allergic to only wheat, dairy or nuts. Therefore, similar precautions are taken when preparing meals. It is important when cooking or baking for someone or even yourself, with a disease or an allergy that you cook with proper ingredients in mind to avoid cross contamination.

Quick Recipes

Gluten Free/Vegan Wrap:

  • 1 Gluten Free Rice Flour Tortilla
  • 1 Avocado
  • 8 oz of firmed Tofu, drained
  • Handful of Sprouts
  • 1 Carrot, shredded
  • 1/2 Cucumber
  • Drizzle of Oil & Vinegar
  • Sprinkle of  Salt & Pepper
  • 1 tsp. of Vegenaise, “Dairy-Gluten-Egg Free” Mayo

15 Minute Fix:

Orecchiette with Turnip Top and Hot Chili Pepper

Orecchiette with Turnip Top and Hot Chili Pepper

  • 1 bag of gluten free/vegan pasta shells or traditional orecchiette pasta
  • Turnip Tops
  • Hot Chili Pepper
  • 2 Salted Anchovies
  • Salt
  • Spinach
  • Extra Virgin Olive Oil
  • Vegan Parmesan
Clean the turnip tops in water (preferably cold), meanwhile let arrive to boil the salted water. Boil turnip tops for about 5 minutes. Make sure that the turnips have softened, and add the pasta until it is slightly underdone.
Put in a pan to brown oil with minced garlic, add the hot chili pepper and then the 2 anchovies (no bones).
Finally, when the garlic is browned, pour orecchiette and turnips  in the pan and season and serve the dish with grated Parmesan or Pecorino (gluten free).

Quinoa Grain Salad made with Sprouts and Papaya

Topped with spicy dressing made with olive oil, herbs and select spices

Quinoa Grain Salad made with Sprouts and Papaya

  • 1/4 of a large papaya, diced
  • 1/2 cup cooked and cooled quinoa (I used rainbow quinoa. The Sprouted Kitchen calls for red quinoa)
  • Lentil Sprouts


Peel the papaya, scoop out the seeds, and chop into half inch squares. Cook the lentil sprouts separately and then cook the quinoa separately. Toss all ingredients into a mixing bowl with olive oil and sea salt and serve.

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