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!
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!
Delicious And Simple Plant
Finding delicious cookies that are not only whole food plant-based, but also gluten-free, can sometimes feel like you’re searching for a unicorn. If they’re plant-based they’re usually not gluten-free, and if there’s no gluten then they’re probably full of added oils and sugar to make up for it.
If you thought adopting a plant-based, gluten-free diet would mean having to say goodbye to your favorite treats though this round-up of healthy, plant-based AND gluten-free cookies will make your day!
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Need More Dairy Free Resources
Check out my Dairy Free Milk Substitute Guide!
Whether youve gone dairy free for lifestyle, environment or dietary reasons there are so many things to factor in when it comes to dairy free options and choose the right milk substitute for you! This guide goes over a few tips, popular dairy-free milk options, and recommendations for commonly asked dairy substitutions.
If youre interested in finding more gluten free and dairy free recipes that arent meat-free be sure to also check out this list of Easy Gluten and Dairy Free Recipes.
This collection features recipes that are easy to make with minimal prep and little clean up needed at the end.
Dark Chocolate Explosion Oatmeal Bowl
Who wants gluten-free oatmeal on crack? Superfoods make oatmeal exciting! By adding superfoods and fruit you are fueling your body with complete nourishment, protein, healthy fats so it makes this meal filling. Add chocolate and it’s a dream!
I used Bob’s Red Mill quick-cooking oats, and don’t follow the package directions. Instead of what the package suggests, I use cup oats + ¾ cup water or plant-based milk of choice, or even a mix of both. Then follow the microwave instructions on the back of the package. Once cooked, add a small handful sugar-free chocolate, a ½ of a fresh vanilla bean , 2 teaspoons maple syrup , a pinch of pink salt. Mix it all together. Top with about 1 tablespoon of unsweetened sunflower seed butter piped or drizzled, sprinkled with 2 teaspoons hemp seeds, and 2 teaspoons chia seeds paired with a juicy peeled orange.
Read Also: Dove Milk Chocolate Gluten-free
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.
Simple Chicken Tikka Masala
This is a meal that will make your dinner guests say, You shouldnt have gone to so much trouble! Fortunately, its a lot easier than it looks. Cumin, coriander, paprika, and turmeric give this dish an irresistible aroma and a flavor that will have everyone reaching for seconds.
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Vegan Plant Based Diet Meal Plan
You can mix and match the plant based diet meal plan options below to suit your tastes. The Bobs Red Mill products youll need to make them are in parentheses after the title. To grab the recipe for your favorites, just click on the link.
For FULL LIST OF RECIPES ready to print,
An energizing, make ahead smoothie packed with antioxidants, fiber, and probiotics! Just blend it up the night before and enjoy the next morning. The chia and oat combination help to thicken the smoothie and boost protein without any dairy!
For those times you want a grab and go breakfast, a protein packed smoothie does the trick! I also love using this veganprotein and fiber booster in smoothies! Rich in iron and omegas.
Raise your hand if you love pancakes or crepes for weekend brunch! These are tastier and healthier than anything you can order at a restaurant. Youll never guess there are no eggs to create the fluffy goodness!
Vegan sub Chickpea flour and Applesauce in place of butter and eggs.
- Homemade granola with coconut yogurt.
This granola is made from chia and buckwheat groats, which is rich in B Vitamins great for vegetarians!
This pea soup is full of healthy prebiotics, fresh spring veggies, tons of flavor, and plenty of nourishment. You can enjoy it warm or chilled, so its perfect any time of the year.
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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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.
Vegan Brownie Ice Cream Sandwiches
Warm weather is here and that means ice cream for dessert! Finally. Nothing better than delicious Gluten-Free Vegan Brownie Ice Cream Sandwiches by Liv King on a hot summer day. Rich, chocolatey, and soft dark chocolate brownies filled with creamy vanilla bean ice cream! Who wouldnt love that?!
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Coconut Chip Protein Yogurt Cup
The new and improved way is NOT to buy a yogurt cup that has a ton of sugar in it. If you are seeing 15 grams of sugar in a yogurt cup, you best be putting that back. You want next to no white sugar in your cup. So I go unsweetened all the way, and I make my cup a sweet party by adding fresh wholesome ingredients to it. This one pictured is plain and you are looking at even 11 grams of sugar which is high, but, it’s not out of the question. I prefer unsweetened, it has 1 gram of sugar. Then add a whole orange , sugar-free chocolate chips, 1-2 teaspoons hemp seeds, chia seeds, and any other superfood you may want to add. Let it be hearty and filling. Do not use dried fruit or high sugar granola.
The idea is to find an unsweetened yogurt that you can add stuff to. That way it’s less sugar, more wholesome.
Tofu Satay With Peanut Sauce
Discover the most superb and scrumptious satay with Megan Evans recipe from MegUnprocessed. Her slightly sweet and savory peanut sauce is like heaven on the tongue and goes so well with the tofu skewers. Air frying the marinated tofu slices makes them crisp and delightfully dippable. I love that she uses tart and tangy pineapple juice to give her sauce an extra perky punch. Excellent as an appetizer or even as a main course for the family with a few extra add-ons. But, beware, you may find that youre eating all of the satay yourselfits that good!
Also Check: Premade Gluten Free Biscuits
Baked Buffalo Cauliflower Bites
I wouldn’t 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!
Zesty White Bean Chili
Made with a handful of pantry staples, this sweet and spicy chili is a tasty one-pot wonder. Tender white beans absorb the smoky flavors of chili powder and cumin while fresh cilantro and lemon juice add brightness. Enjoy it on its own, or serve over a baked potato, brown rice, quinoa, buckwheat groats, or millet for extra heartiness.
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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!
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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Pumpkin Chocolate Chip Oats
There’s nothing like a pumpkin swirl in your oats to remind you of November, whether it’s 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 it’s loaded with fiber and other yummy nutrient-dense ingredients. Talk about comfort food! For this recipe, I used Bob’s Red Mill quick cooking gluten-free oats and didn’t 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 Eden’s because it’s 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.
Mediterranean Kidney Bean Salad
Delicious and healthy kidney beans are tossed in a light lemon vinaigrette to make a hearty side salad. This protein-packed side is simple and even looks pretty! Mediterranean Kidney Bean Salad takes only 10 minutes to prepare and is even quicker to clean up.
Green Beans with Lemon-Almond Pesto is an elegant side dish. The beans are perfectly roasted, and they feature an attractive almond crumble topping. These beans taste fantastic and are packed with healthy nutrients!
This Vegan Herbed French Lentil Salad has a ton of protein and makes a great partner to any side dish. It’s a delicious salad you’ll want to make again and again!
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How To Plan For A Healthy Plant
One of the beauties of a plant-based diet is that it is based on whole plant foodsbeans, lentils, vegetables, fruits, herbs, and spices. These are all naturally gluten-free! However, whole grains are also one of the main food groups on that list of whole plant foods I recommend you eat at every meal. While there are a few gluten-containing whole grains there are plenty of gluten-free whole grains on the list, including buckwheat, brown rice, wild rice, sorghum, amaranth, millet, and quinoa. If you base your eating style on whole plant foods, its quite simple to eat a gluten-free plant-based diet all you do is swap out gluten-containing grains for gluten-free grains.
However, there are a few gluten-containing food products that are essential to a plant-based diet that you might have to watch out for . These include soy sauce, which can add so much umami flavor to plant-based dishes, though all you have to do is use gluten-free soy sauce. Tempeh can be made with gluten-containing grains, but you can find gluten-free varieties quite easily. Pasta and breads are often based on gluten-containing varieties, which can be easily swapped out for gluten-free types . In addition, recipes may call for flour for thickening or structure, but you can swap out corn starch for thickening, and a gluten-free flour blend for most recipes. One trick is to look for the gluten-free label on food products to assure that the product is gluten-free, and does not have risk of cross contamination.