Gluten Free Vegan Living

Your recovery from gluten, along with anyone else, can be different for everyone. I am told that a large percentage of folks feel better just a few days after removing gluten from their diets.

In my case, there was no doubt that I had a problem with gluten all my life. I can remember being sick from eating when I was quite young. Food made me sick and I was too little to explain it to my mother.

Yet, on the other hand, as sick as I was when I was finally diagnosed (for those who don’t know my story, I was being treated for early stages of Alzheimer disease), only three weeks or so passed before I started feeling better! But it didn’t end there. Now, nearly 5 years later, I can still feel improvement in my health.

I suffer from a mild form of ataxia. According to Jane Anderson, the About.com Celiac and Gluten Sensitivity Expert:

Gluten ataxia, an autoimmune neurological condition involving your body’s reaction to the gluten protein found in wheat, barley and rye, can irreversibly damage the part of your brain called the cerebellum, according to practitioners who first identified the condition about a decade ago.

This damage potentially can cause problems with your gait and with your gross motor skills, resulting in loss of coordination and possibly leading to significant, progressive disability in some cases.

So how long will it take to recover from gluten?  Someone with a recent problem with gluten or with milder symptoms than my own, may recover much quicker and feel better within days.

Jane goes on to share:

You may feel constantly hungry during the first several weeks you’re gluten-free, and you may want to eat all the time. This is completely normal — it’s your body’s way of trying to make up for not being able to absorb food. Your ravenous appetite should calm down eventually….

In addition, to feel better sooner, you may need to address any celiac-caused malnutrition. Lots of celiacs find they have vitamin and mineral deficiencies at diagnosis that can interfere with their well-being. Talk to your doctor about what supplements you should consider, and make sure to use only gluten-free vitamins.

Although you should start to feel a little better quickly, it takes most people who were very sick prior to diagnosis a long time — months, usually — to feel completely “normal” again. Don’t get discouraged if you don’t bounce back immediately; if you continue to see gradual improvement, you’re going in the right direction. However, if you don’t feel as if you’re making enough progress, talk to your doctor about your ongoing symptoms.

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I don’t know about you, but I have heard this question numerous times when I tell people I am vegan.  The meat industry has inundated the public with so much false information about the need for meat for protein, that the average person has no idea what or where to find plant based protein.  Unfortunately, most don’t even know that you can get protein outside of meat or dairy products!

Happily for us gluten free vegans, there are numerous sources to find good protein — but one needs to be careful as many of the typical vegan protein sources contain gluten … and often, LOTS of gluten!

My go-to expert on the subject is Jane Anderson of About.com:  Celiac Disease & Gluten Sensitivity expert.

Here is her list of good, safe vegan protein sources:

So What Protein Sources Fit My Gluten-Free Vegetarian or Vegan Diet?

• Whole grains. You obviously can’t eat wheat, barley or rye if you’re gluten-free, but there are tons of alternative grains out there. Amaranth and quinoa — at about 8 to 9 grams of protein per cup of cooked grain — are among your best bets for packing in the protein.

• Legumes. Beans are another obvious source of protein on your diet, and there are literally hundreds of great recipes for bean-based gluten-free vegetarian dishes out there.  … a cup of boiled lentils gives you 18 grams of protein, while kidney beans come in just below that, at 16 grams per cup.

• Nuts and seeds. Half a cup of pecans can provide you with 5 grams of protein, while 1 ounce of chunky peanut butter nets you 7 grams. You might also consider using almond flour to replace some of your regular gluten-free flour in baked goods to boost your protein consumption — half a cup contains about 12 grams.

• Tofu and soy products. Soy (a common component of vegetarian and vegan dishes) can provide you with plenty of protein. For example, you can add tofu to your dishes (one-fourth of a typical box nets you about 6 grams of protein) and snack on edamame (a cup of edamame in a Japanese restaurant — or at home in your own kitchen — will provide a whopping 22 grams).

• Meat substitute products. There’s a multitude of meat substitute products on the market these days, both in the produce department of the supermarket and in the freezer section — it seems like you can choose anything from a plain burger to exotic meat-free “sausages.”

• Green vegetables (and those in other colors). Don’t forget that basic vegetables — the foundation of your vegetarian or vegan diet — also can contribute some protein. Asparagus, for example, contains 3 grams per cup … and when it’s in season each spring.  Cauliflower also offers some protein: about 2 grams per cup, chopped. And cauliflower’s cruciferous relatives, broccoli and brussel sprouts, can kick in about 3 grams per cup. Even fruit contains a bit of protein — usually about 1 gram per piece, give or take.

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Personally, I don’t eat soy products, mostly because I have thyroid issues.  I also don’t eat meat substitute products for the same reason.  Also, many meat substitutes contain gluten, so be diligent about reading labels before you buy any meat substitutes!

I am happiest with a taco salad or any Mexican style dish that includes beans!

How about you?  What do you eat to make sure you get enough protein?

My featured recipe today is not from my personal cookbook, but when I saw this Gluten Free, Dairy Free Chocolate Truffle Pie, I could not resist!  Seeing I am a chocoholic, I seem to zero in on recipes such as this one.  Also, I find the frustration Gluten Free Vegans experience trying to find good dessert recipes that are at least a bit healthy.

The featured recipe comes from Living Healthy with Chocolate.

So are you drooling now??

If you like this recipe and the blog, please share with your friends by clicking one of the share links below:

Once you stop eating gluten and dairy, are you sure you are Meeting your Nutritional Needs with a Gluten Free and Dairy Free Diet?  Both dairy and gluten based grains are two very large groups of food to eliminate from your diet.  What nutrients are you losing and are their other foods that include these important nutrients?

My featured post today, which answers the questions above, is from the Gluten Free Cooking School.  Here are some of her tips:

How to Get Your Nutritional Needs Met on a Gluten-Free, Casein-Free (GFCF) Diet

Important Nutrients Most People Get from Gluten Foods:

1. Fiber: Dietary fiber is a carbohydrate that mostly passes through our digestive system intact. It helps maintain intestinal health, keeps us from becoming constipated, slows down sugar absorption in our bodies after eating, and helps maintain a healthy cholesterol level
2. B-vitamins: B vitamins are a group of water-soluble vitamins sometimes called the “B complex”. People commonly associate them with energy production, though they also serve other purposes.
3. Iron: Iron is an important mineral that helps form the structure of proteins, plays a critical role in the function immune system and the production of energy, and plays a role in the growth and differentiation of cells.

Important Nutrients Most People Get from Dairy Foods:

1. Calcium: This mineral is best known as a major building block of strong bones, but it plays other roles as well. Calcium helps the body’s muscles move and helps nerves conduct messages from the brain to other areas of the body.
2. Protein: Proteins are made up of chains of amino acids, and various proteins are required in order to repair and maintain the body. Dietary protein is required by our bodies for the replication of DNA, stimuli response, and the transport of molecules from one location to another.

How to Meet Your Nutritional Requirements Without Dairy & Gluten …..

Makes sure to READ THE FULL ARTICLE to see what is suggested to fill the needs for the nutrients missing.

Personally, anyone who is careful to have a full range of grains, seeds, fruit and vegetables, will meet most, if not all, of these needs.  Often though, I find people who continue to eat unhealthy gluten free vegan diets — adding LOTS of processed food — which, you probably know contains very little nutrient value.

Without dairy, people are often concerned that they are not getting enough calcium.  It may surprise you to know that may vegetables, ounce for ounce, have more calcium than most dairy products.   In fact, most vegetables, especially leafy type, contain lots of the nutrients we need for optimum health.

But don’t take my word for it …. read the article!!

I really love Vegan Spinach Dip — but I cheat and and use a pre-made dry veggie mix that I buy at our local alternative food store.  Then I found the following recipe that also sounds really good.

This Vegan (and Gluten Free) Spinach Dip is found on the Elevated Existence website.  According to the post, this recipe is originally from Susan O’Brien’s cookbook:  Gluten-Free, Vegan Comfort Food: 125 Simple & Satisfying Recipes, from “Mac and Cheese” to Chocolate Cupcakes.

Photo courtesy of http://www.elevatedexistence.com/blog/2012/08/30/gluten-free-vegan-spinach-dip/?utm_source=rss&utm_medium=rss&utm_campaign=gluten-free-vegan-spinach-dip

This recipe looks pretty good — but if you know me, you know I will avoid the tofu sour cream.  I would substitute Grape Seed Oil Vegenaise!

If you are interested in Susan’s cookbook, click the link below:

Quinoa is such a fun grain!  I love all the things you can do with it.  We always have a couple types of Quinoa in the pantry all the time.

Quinoa Burgers are just one of the wonderful recipes for using this versatile grain.  The humus in this recipe makes it very unique and flavorful!

Gluten free, Vegan Quinoa Burger Recipe

• 3/4-1 Cup  cups cooked quinoa
• 1/4 cup  hummus
• 2 teaspoon  tomato paste
• 1 tablespoon  ground flaxseed
• 1 1/2 tablespoon water
• 1  teaspoon worcheshire
• 1/2 teaspoon garlic powder
• 2  tablespoon  chickpea flour
• Salt & pepper to taste
• 1/2 tablespoon coconut oil

READ FULL RECIPE

When I make this recipe, I will use Coconut Aminos rather than worcheshire sauce.  If you are not familiar with Coconut Aminos, click the link below:

If you are new to Vegan eating and cooking, Meat Substitutes may be a challenge for you.  I know it was for my husband (by the way, he went back to eating meat …. but that is a different story).  Meat just has the density that most vegan food does not.  Now days, there are lots of option for finding Vegan Meat Substitutes … and they can tastes really good!

Just as a side note, watch carefully when you purchase Meat Substitutes as many contain Gluten!

Meat Substitute Market Beefs Up

… a U.S. product database found that 110 new meat substitute products were introduced in 2010 and 2011. And according to SymphonyIRI Group, a market research firm, frozen meat substitute sales reached $267 million in 2011.

All those new products are giving people who are looking for tasty alternatives to meat a lot more choice. And they’re making it easier for Weber and his organization, Farm Animal Rights Movement, or FARM, to persuade people to limit the meat in their diets.

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Check out these resources for making your own Meat Substitute (which is what I ended up doing for my husband and myself!)

Gluten Free Chocolate Chip Cookies — Vegan too!! Can’t beat that — especially on Valentine’s Day.  And of course, anything CHOCOLATE is made for lovers!!

These gluten–free, vegan chocolate chip cookies are blissful. Crisp on the outside, soft and chewy on the inside. Dotted with plump, dairy-free chocolate chips.

Gluten-free, Vegan Chocolate Chip Cookies

Adapted from The Cinnamon Quill

1/4 cup brown rice flour

1/4 cup sorghum flour

1/2 cup tapioca starch

1/4 teaspoon baking soda

1/4 teaspoon salt

1/4 cup coconut sugar

1/4 cup coconut oil

1/3 cup pure maple syrup

1 tsp vanilla powder

1/2 cup dairy-free chocolate chips

So what special treat are you having today?

READ THE FULL RECIPE

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Gluten Free Vegan Pita Bread — even yeast free!  It is amazing what we can do with gluten free bread/flour that was impossible a few years ago (at least impossible for me!!)

WhiskingWings’s Note:

Without gluten, sugar, yeast, eggs, dairy, soy or corn, are good, “pockety” pitas even possible?? I’ve modified a recipe by Nicole at Gluten Free on a Shoestring …..

    1 cup all-purpose gluten-free flour
½ cup millet flour
½ cup brown rice flour
¼ cup ground flax seed
1 teaspoon guar gum
1 ½ teaspoons baking soda
¼ teaspoon cream of tartar
1 pinch cumin (optional)
1 teaspoon kosher salt
¼ cup warm water
1 tablespoon Ener-G Egg Substitute
1 tablespoon olive oil
1 teaspoon toasted sesame oil
¾-1 cup warm water

READ FULL RECIPE

Pita sandwiches, anyone?

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Good information from Canada for folks wanting to understand more about celiac disease and living gluten free.

Mississauga – February 2, 2012 – The gluten–free diet is not only for people with Celiac disease, but also for people looking to lose weight. As many as 300000 Canadians could have Celiac’s disease, however, many remain undiagnosed, said Health Canada.

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If you are interested in more information about celiac disease/gluten intolerance and how to deal with it, check out The Gluten Free Bible

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