- Food and Cooking
A WHOLE DAYS WORTH OF GLUTEN FREE VEGAN RECIPES
What do you eat if you have a gluten free, dairy free, meat free diet?
"What do you eat?" and "how to you get your protein?" are the normal questions I get when people find out I am a gluten free, vegan. I fully understand the dilemma too well as I used to have the same questions before I changed my diet.
The simple answer is I eat LOADS OF THINGS and all plants contain protein! To put it all into perspective I thought I would write an article about the day in my kitchen. I will not go out of my way to make over the top "special" dishes, I will quite literally just make, explain and photograph what I eat most days.
I hope you enjoy the article and hey why not give it a go. On your little journey I will also explain why this works for me. As I say on my fitness page there are so many different foodstyle choices out there each one has its benefits each one has its down sides, you just have to find the one that works for you and your body best. My partner tried the Atkins diet and became very ill through it. I tried a low carb diet and became over weight because of the knock on effect. Tried the raw food diet but I was not committed enough. After reading 80/10/10 and The China Study decided I wanted to cut all animal products from my diet.
What I will say right here and now is, ignore food groups in there separate entities ie protein, fat, carbohydrate and start eating food which combine everything. I have found my balanced vegan diet does just that and works so well for me. There are thousands of recipes out on the web but one thing I noticed is so many high fat, nut fest recipes or just loads and loads of ways of making cakes without eggs and butter. I am not trying to replace what I used to eat I am finding food that satisfies my hunger, keeps me fueled and helps me maintain a healthy lifestyle.
Breakfast Time! Banana and Date Smoothie - Always Get Your Banana's With Spots On
Hamilton Beach Power Elite Multi-Function Blender
Oster BVCB07-Z Counterforms 6-Cup Glass Jar 7-Speed Blender, Brushed Stainless/Black
Ninja Kitchen System Pulse Blender
Ninja BL660 Professional Blender with Single Serve.
Vitamix Professional Series 750 with 64 oz container, Brushed Stainless Finish
Spotty banana's not green/yellow ones. They contain more anti-oxidants & Tumor Necrosis Factor!
This drink will stop hunger till after lunch time. It is packed with nutrients (as you can see).
- Prep time: 5 min
- Ready in: 5 min
- Yields: 1 Hungry Person/ 2 Normal People
- 10 Banana's / 1024 grams
- 10 dates / 70 grams
- 300 ml Fruit Juice of choice. We find mango/blueberry or coconut water work best
- 20 grams of chia seeds
- Place the chia seeds, dates and fruit juice in a jug. I soak them over night as it makes the dried dates soft and plum and easier to process.
- Place juice, seeds and dates in a blender. Blend till dates are smooth.
- Break up banana's into chunks and place in blender.
- Blend till the whole drink looks smooth and free of large pieces of dates.
- I pour mine into a shake bottle and then just take it with me to slowly consume as I go along my morning work.
Its always a Good Date To have Chia!
What is the big kerfuffle about Chia seeds?
They are one of life's superfoods . Next to each pack below is reason 1 - 5 why they are so good for you!
Point 1 About Chia Seeds:
They help stop food cravings, so help people who are trying to lose weight.
Point 2 About Chia Seeds:
These little bad boys contain high amounts of anti oxidants lowering the risk of cancer, heart disease and several other diseases.
Dates are a superb energy giver. High in carbohydrate most of which being sugars and the rest fiber.
The Juicing Debate! - Is it a waste or great for the taste?
When it comes to juicing there seem to have arisen a bit of a debate in internet land, some people live by juicing and some say it is disregarding some of the nutritional benefits of the whole fruit. Personally, I think this argument probably started up when people started using juicing as a way to lose weight rather than just a nice health benefitting beverage.
Personally I believe that most of us have a balanced diet and having a drink made with fresh fruit using a juicer is not only supremely tasty but fibre or not, supremely healthy. Hmmm fresh fruit juice v coffee/fizzy pop/booze/chemical laden concentrates . . . . . you don't need to be a rocket scientist to work out which one is better for you ps coffee has less fibre in too!
What is you opinion on the juicing debate?
I refuse to juice and will just eat 4 apples, carrots, ribs of celery and 1 lemon whole thank you.
A Fresh Way To Start Your Day
Oranges And Lemon A Zesty Way To Start The Day
A strange little fact for you about oranges is they score exceedingly high on the "fullness factor" rating. Yes there really is such a thing!
So apart from making you feel lovely and satiated what benefits nutritionally can be garnered from this most refreshing drink? Here is a breakdown of the entire recipe:
This one drink contains:
Vitamins: B1, B2, B3, B5, B6, Choline, Folate, Vitamin A, Vitamin C, Vitamin E
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc
Prep Time: 5 Minutes
Total Time: 5 - 10 Minutes
Serves: 2 - 4
- 8 Naval Oranges
- 2 Lemons
- Oh so so simple.
- Cut all fruit in half and juice, juice, juice.
- I have an electric citrus juicer but you can just do it with a hand held citrus juicer thus the difference in "total time" above.
Tribest CS-1000 Citristar Citrus Juicer
Breville 800CPXL Die-Cast Stainless-Steel Motorized Citrus Press
Black & Decker CJ625 30-Watt 34-Ounce Citrus Juicer
Raspberry, Apple, Banana Smoothie
This is a gorgeous way to start the day.
Here is a little hot day tip for you . . . . put the raspberries in the freezer to give it that gorgeous icy kick! If you don't have a juicer then just use apple juice from a carton. Apple juice from a carton does not taste as nice as it has been cooked and sometimes does not contain 100% apple juice but it will still do the job.
- Prep time: 5 min
- Cook time: 5 min
- Ready in: 10 min
- Yields: 1 - 2
- 1 - 1.5 cups of fresh raspberries (or frozen both is good)
- 3 Medium - large size apples (the redder the sweeter)
- 3 banana's (remember always get the spotty ones for smoothies)
- Juice the apples.
- Place apple juice and banana's in the blender. Blend till smooth.
- Add raspberries and blend for a couple of seconds.
- Now pour into either one big glass for you or two 300 ml glasses to share. Sit back, enjoy.
Breville BJE200XL Compact Juice Fountain 700-Watt Juice Extractor
Omega J8004 Nutrition Center Commercial Masticating Juicer, White
Omega J8005 Nutrition Center Single-Gear Commercial Masticating Juicer, Chrome and Black
Fruit & Veggie Juice Blend - A Little Taste Of Eden
Carrot, Apple, Celery & Lemon Juice
This should be know as a "super drink" as it is a great detoxifier, full of flavour and devilishly good for you. I adore this and have it most mornings along with my banana smoothie . .that keeps you full for absolutely ages.
It is worth pointing out that this contains a whopping amount of your RDA of vitamins: Vitamin A (325%!!!), Vitamin C (135%), & Vitamin K (117%)
- Prep time: 10 min
- Ready in: 10 min
- Yields: 2
- 5 Apples
- 4 Large Carrots
- 4 - 5 Ribs of celery (the deeper green the better)
- 2 Good sized lemons
- Put the apples, carrots and celery through a juicer then using either an electric citrus juicer or hand held, squeeze the lemons.
- Stir and serve.
Too Much Banana Smoothie?
This is a little capture of my mornings. Too much smoothie, so I put it in my untrusty hounds Sasha's bowl. Sash then very eagerly guzzles it down. . . the last picture (no joke) is my dog looking very alert as I am holding another banana above the camera! Also, note empty green food bowl!!
What I Do With All The Pulp and Peel
I have a great way of utilising the pulp and peel from my juicing and cooking. Some people compost it, some just throw it away. Here is what happens to it in our home. It goes straight into the dog bowl! I have a 100% raw food German Shepherd. I do not believe that canines should be vegetarian just because I am so she gets all the pulp and around 2 - 3 kilos of mince meat (uncooked) per week. In 7 years she has never been sick, never had an injury and never been to the vets! The dogs I have had previously were all given cooked dog foods and all developed cancer, liver problems, skin problems. I just thought it was the way of things till I read up on how dogs should NOT eat cooked food . . it kinda makes sense when you think about it for more than a minute! You don't see any wild animal putting the pan on to boil for tea do you!
The other thing is, she LOVES it! As I make my banana smoothie in a morning she sits next to me waiting for hers. You can give her a whole melon and she will take it into the garden and devour it, same with mangos, apples, carrots etc. She was even given a banana unpeeled, ran into the garden laid down and, I kid you not, peeled it with her teeth!
So, don't throw it away, give it to your dog!
NB: Never give dogs citrus or onions as it can make them very ill!
Even though I am separating this article into breakfast and lunch/dinner you can really just eat them when you want. If I am ludicrously busy I will just have banana smoothies throughout the day. Sometimes I do intermittent fasting and will start my day at 2pm with a Chilli Gone Carne and in the evening a juice.
The only meal on the whole of the day that takes time is one that I just had to post as people do ask "what do you have as a Sunday Lunch?" so I have put that at the end. Like any Sunday lunch it does take about an hour plus as it is the juggling of cooking times.
It's a Mash Up!
The great thing about the next recipe is you can add what your heart desires if you are feeling really hungry. I like adding Chilli Gone Carne but sometimes just baked beans will do or just as it is on it's own with some sneaky pickled onions thrown in!
Stuffed Baked Potato Skins Salad & Mash - You Want Filling . . Here it is in more ways than one!
This is such a simple and such a satisfying meal. I find it ideal for a working lunch.
- Prep time: 5 min
- Cook time: 55 min
- Ready in: 1 hour
- Yields: 2
- 2 Good Sized Baking Potatoes (around 300 grams each)
- Half Romain Lettuce finely chopped
- 4 Tomatoe's roughly chopped
- Half a Red Onion Finely chopped
- 1 Orange/Red Pepper roughly chopped
- 3 inches of cucumber roughly chopped
- 20 grams of Chia Seeds
- 1 Lemon - Juiced
- Chop all salad ingredients and place in a large bowl, spinkle the chia seeds and add lemon juice, stir all together.
- Put potatoes in a microwave for 15 minutes, then to finish place them in the oven 230 degrees, middle shelf for 45 minutes or until nicely browned and crisp. Test potato by pushing in a skewer it should glide through easily.
- When the potatoes are cooked, remove from oven and place on plates. Cut in half and scoop out the flesh.
- Using a fork mash the flesh to a smooth consistency.
- Fill the potato shells with salad.
- No oils or fats needed. It just tastes great like this!
Chilli Gone Carne - The Chilli Without the Killi
Chilli Gone Carne - Feelin' Hot, Hot, Hot
This is far and above my favourite meal. The oddest part being that I used to loathe meals cooked in a microwave but what I found is that the veggies retain so much more of their flavour and this way of cooking has the tendency to not allow the veggies to become one huge brown blob.
This is so, so tasty and I can go a whole week eating this for lunch, no bother!
Another thing to take note is how many people this small recipe can feed.
- Prep time: 10 min
- Cook time: 20 min
- Ready in: 30 min
- Yields: 4 - 6
- 1 Tin chopped plum tomatoes
- 1 Tin Kidney beans (or 200g of dried soaked kidney beans)
- 1 Green pepper
- 1 Medium Onion (white or red doesn't matter)
- 1 Green Chilli
- 1 Tablespoon Dried Chilli Flakes
- 2 Tablespoons Hot & Sweet Tomato Chilli Sauce (or just mix a tablespoon each of ketchup and sweet chilli sauce)
- 300 g Basmati rice (end up as around 600g cooked)
- Place rice in a deep pan, pour on 1.5 liters of boiling water. Immediately stir to ensure rice does not stick to the bottom of the pan. Cook, for circa 15 minutes, stirring occasionally. When rice is cooked pour into a colander and rinse with cold water to remove excess starch. Before serving pour another liter of boiling water over to ensure it is nice and warm.
- When you have put the rice on to cook, chop up the onion, pepper and chilli and place in a microwaveable container, pour on the tin of tomatoes, hot and sweet chilli sauce, then the kidney beans. Place lid on container loosely (DO NOT SEAL) or cover with cling film place in the microwave for 10 minutes. After 10 minutes remove from microwave and stir all the ingredients together. Replace into microwave and cook for a further 10 minutes or until onion is cooked (I like it a little bit crunchy).
- Serve with rice and salad if desired.
Potato Cakes - It's Amazing What You Can Do With Mash!
Tasty Tasty Potato Cakey
This recipe is so simple, so satisfying and so tasty.
- Prep time: 5 min
- Cook time: 35 min
- Ready in: 40 min
- Yields: 4
- 4 Medium sized white potatoes
- 1 Onion
- 4 Tablespoons fresh coriander
- 1 Tablespoon Chilli Flakes
- Gluten Free Flour
- 2 teaspoons black pepper
- 1 Sweet Potato
- Sunflower oil for frying
- Peel and Chop up potatoes (white and sweet). Put together in a pan of boiling water. Leave until potatoes become fluffy at the edges (around 20 minutes).
- Chop up onion and corriander, put in a bowl and mix in chilli flakes and pepper.
- When the potatoes are soft and fluffy, drain in a colander and leave to drain for about 5 minutes (we are ensuring no excess water as this makes them difficult to mold).
- After 5 minutes put potatoes back in the empty pan, put the rest of the ingredients in and mash together until the potato is nice and smooth (the only lumps should be the onion!).
- Sprinkle a surface with the gluten free flour.
- For the next part be prepared to wash your hands a lot as it may get gooey!
- Take a hand full of the mixture and roll into a ball in your hands approximately 6 - 8 cm in diameter. Place the ball on the floured counter and roll in flour. Pat the ball down into a pattie about 2.5 cm thick. Ensure both sides are floured (this stops them sticking to the pan).
- Heat up a frying pan with a little oil (about a tablespoon). When the oil is hot place 2 - 3 patties in. Gentle agitate frying pan to ensure the patties are not sticking. After 2 minutes turn over the pattie ensuring it is golden brown then cook the other side until it is also golden brown.
- Serve with a sprig of parsley.
- These are lovely with grilled tomatoes and fried mushrooms. To be honest they are one of those things that taste great with so many different dishes from plain salad to veggie curry!
Fried Potato Salad - My Daughter's Favourite
Even though this takes us into potato overload, it is my daughter's favourite so I had to add it!
Twice Cooked Potato and Salad
This is really a "left overs" dish. If you have had a barbecue and there are a couple of baked potatoes left over, just pop them in the fridge over night (or leave to cool till later on). Then this recipe is ideal.
- Prep time: 3 min
- Cook time: 7 min
- Ready in: 10 min
- Yields: 1
- 1 Left Over Baked Potato
- 2 x tomatoe
- 2 x Spring onion
- Half Yellow Pepper
- 1 Cup chopped Romaine Lettuce
- Half a lemon
- Half cup chopped cucumber
- Oil for frying if necessary (I use a non stick pan
- no oil needed!)
- Crushed Black Pepper
- Heat a frying pan (use oil if necessary)
- Cut the potato into 1 - 2 cm thick slices. Place into hot frying pan. Sprinkle with crushed black pepper. Fry until golden brown on each side.
- Whilst frying, chop up all salad ingredients and arrange on plate and drizzle with fresh lemon juice.
- Serve with a good dollop of tomato ketchup and some pickled onions . .. goes down a treat!
THE SUNDAY DINNER
Sunday Vegan| Gluten Free | Roast Dinner
One comment we get when it comes to Sunday dinner is "it can't be the same without meat". The honest, hand on heart truth, it is the vegetables that are the tastiest part. People cook the meat with veggies, cover it in pepper, mustard, honey, sauces, glazes, gravy. You don't need to do that to make veggies taste superb!
- Prep time: 45 min
- Cook time: 45 min
- Ready in: 1 hour 30 min
- Yields: 4 - 6
- 4 Large Potatoes
- 8 Large Carrots
- 3 Medium white onions
- 1 cup Mushrooms
- 1 Packet Gluten Free Stuffing
- 2 Beetroot
- 1 large cauliflower
- 250 grams Sprouts
- 2 Parsnip
- Half a teaspoon Vegemite/Marmite
- 2 Teaspoons Ground Black Pepper
- 1 Swede
- Sunflower Oil
- 1 tablespoon cornstarch
- Peel the potatoes, cut in half and cut each half into three equal sized portions. Place in a pan of boiling water. Leave to simmer for 10 minutes.
- Put a large frying pan (with oil if not non stick) on the heat, fry onions. Whilst the onions are frying dice a carrot into small pieces and put with the onions. Allow the onions and carrots to fry until golden brown. Chop up mushrooms and add to frying pan. Fry for another couple of minutes. Add 500 ml of water, the marmite, and ground black pepper to taste. Leave to gently simmer and reduce.
- Pour oil into one baking tray so it covers the bottom and place in the oven to heat up. Get a large sandwich bag/freezer bag and pour in 1 tablespoon of oil.
- Top and tail 4 carrots and 2 parsnips. Peel and halve 2 onions. Place each individually in the bag of oil and coat. Place on a baking tray.
- Remove potatoes from water and allow to stand for 1 minute to drain. Carefully place them into the oiled roasting tray. Always be wary of water and hot oil spitting. Turn the potatoes in the oil and place in the oven.
- Place stuffing in oven.
- Prepare cauliflower by removing leaves. Discard the outer leaves and put the fresh inner leaves to one side. Break cauliflower into florets, if the floret is too big cut in half. Put the cauliflower in a pan and cover with water.
- Peel swede and remaining carrot, chop into small chunks and place in a pan of boiling water.
- Prepare sprouts by removing outer leaves and cutting a cross in the bottom stalk. Place in a pan and cover with water.
- Keep checking your gravy to ensure it does not get too dry. If it reduces too much just either add water or wait until your veggies are cooking and add a bit of the water from them.
- You should put your vegetables on to cook after the potatoes etc have been in the oven for 20 minutes giving them 20 minutes to cook. Place cauliflower leaves in with sprouts when there is 10 minutes left of cooking time.
- Put cornstarch in a cup and slowly mix with water. Pour water and cornstarch into gravy to thicken to required consistency.
- After 20 minutes check carrots and swede are soft, drain and mash together.
- Check potatoes, parsnips, carrot and onion are nicely browned and remove from oven. Strain vegetables and serve with slices of stuffing and gravy.
- Tah dah. Sunday Dinner!
So that is a day (well a couple of days if I'm honest) in my kitchen. "Hey Cathi!" I hear you cry, "Why no puddings?". Honestly? The reason is the internet is drowning in pudding recipes and I do not make them, so it would be a lie if I started adding things I just don't eat on here.
If I want something really sweet I just go into town and get a bar of dark chocolate . . it's vegan, it's gluten and dairy free. It is also worth pointing out that if I want something sweet I just make another banana and date smoothie!
I hope you enjoyed your time here.
With thanks and appreciation.