Here are some essential items for a vegan gluten free pantry, to be combined with myriad other plant-based ingredients for healthy and nutritious meals and snacks.
Legumes
Essential because they include carbohydrates, offer plenty of vegan-friendly protein (typically, twice as much as cereal grains) and fibre, as well as other key nutrients such as B-vitamins, iron, zinc, calcium and magnesium. Lentils, chickpeas, beans and peas are great to cook in all kinds of dishes and gluten freesuch asavocado toast with chickpeas.
Whole grains
Also important sources of energy and protein and energy, with a higher fibre content than refined grains. Good examples of gluten free cereals with a good nutrient punch are quinoa, brown or wild rice, amaranth, millet, polenta and sorghum.
Seeds and nuts
Most seeds and nuts are rich in protein, healthy fats, fibre, minerals such as magnesium, calcium, potassium and zinc, and contain B-vitamins and vitamin E. Almonds, walnuts, cashews, pistachios, pumpkin seeds, sunflower seeds, chia seeds… choose your favourites.
Vegetables
Clearly, eat as many vegetables as you want, but some of the ones with the best all-round nutritional value combining protein with vitamins and minerals are: peas, spinach, asparagus, potato, sweet potato, broccoli, Brussels sprouts and kale. Dark green vegetables have a good iron content.
FAQs
Essentially, a vegetarian gluten free diet would be one based on gluten free cereals, fruit, vegetables, pulses and nuts, plus eggs and dairy. A vegan gluten free diet would not include eggs or dairy.
Is it healthy to be gluten-free and vegetarian? ›
A plant-based vegetarian diet may rely more heavily on grains to provide both macro- and micronutrients, so the elimination of wheat and other gluten-containing foods may seem especially restrictive. However, with thought and planning, a vegetarian gluten-free diet can be a healthful way to meet one's nutri- ent needs.
What are the three vegetarian and vegan diets? ›
Lacto-vegetarian – people who do not eat meat, seafood and eggs, but include dairy foods and plant foods. Ovo-vegetarian – people who do not eat meat, seafood and dairy foods, but include eggs and plant foods. Vegan – people who avoid all animal foods and only eat plant foods.
Do vegans eat eggs? ›
A vegan diet includes only plant foods—fruits, vegetables, beans, grains, nuts, and seeds. People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey. About 3% of Americans follow a vegan diet.
Can vegans eat rice? ›
Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!
What happens when you go vegan and gluten-free? ›
You can be on a gluten-free vegan diet, where you are eliminating animal protein, eggs, dairy, and fish, as you would as a vegan, but you'd also have to get rid of gluten-containing grains, such as wheat and rye, as well as some oats (you need to check labels to make sure they say gluten-free, as some oats can have ...
Are potatoes gluten-free? ›
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.
Are eggs gluten-free? ›
Eggs are naturally gluten-free. Any gluten present in a hen's diet is completely broken down during the hen's digestive process, meaning there is no gluten that makes it way to the egg.
Why everyone should avoid gluten? ›
Gluten has also been tied to bowel diseases, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), which includes Crohn's disease and ulcerative colitis ( 17 ). Plus, it's been shown to alter gut bacteria and increase intestinal permeability in people with IBD and IBS ( 18 ).
Do vegetarians eat cheese? ›
Vegetarians choose not to eat meat, poultry, or seafood but often consume non-meat animal products (NMAPs), such as cheese, eggs, and milk, that can be derived from intensive farming, a process critics claim is cruel.
Vegans do not eat foods that come from animals, including dairy products and eggs.
Is peanut butter vegan? ›
The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
Do vegans eat potatoes? ›
A vegetarian and vegan diet consists of: grains, beans and pulses. carbohydrates – such as pasta, rice and potatoes.
Do vegetarians eat butter? ›
Vegetarian diets vary in what foods they include and exclude: Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included. Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
What is the difference between vegetarian and vegan? ›
Vegetarians don't eat any food products made from meat, fish, shellfish, crustacea (such as prawns or crab) or animal by-products (such as gelatine or rennet). Vegans don't eat any food products that come from animals, including dairy products and eggs.
What is vegan eating? ›
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
Does vegan mean gluten? ›
Although a lot of vegan foods are gluten-free, there are vegan foods that do contain gluten. A vegan diet is based upon eating plants and excludes foods derived from animals, (this means no cheese, eggs, meat or fish.) Veganism has had a rise in the last few years.
