In a world where gluten-free has become synonymous with other health-conscious options (vegan, vegetarian, non-GMO), it is important to add non-gluten substitutes and recipes to your cookbook to be able to not only satisfy your appetite, but to be conscious of the diets of others. Gluten is a protein often found in cereals, that causes discomfort, pain, and a possibly intense adverse reaction in those with celiac disease. In addition to a diagnosed issue, it is quite common to also find those that have sensitivity to gluten - such as upset stomachs, abdominal pain, and even intestinal discomfort.
It is estimated that about 15% of Americans have some form of gluten intolerance.
In this article, we'll go over how easy it is to adopt a gluten-free diet as a vegan, as well as review some of the best gluten-free recipes for common staples such as bread, pie, and flour.
- How Easy Is It To Eat Gluten Free As a Vegan
- Is Vegan Shakeology Gluten Free?
- Gluten Free Vegan Pie Crust Recipe
- Vegan Gluten Free Bread Machine Recipe
In an age where substitutes are plenty, it has become easier and easier to consume a diet that revolves around your health. At first, it may seem difficult as a vegan to eat a completely gluten-free diet (as gluten intolerance is extremely strict, no cheat days!) but it is extremely possible. Gluten is often found in things like bread, cereal, beer, and baked goods, but many non-animal and animal byproducts are gluten free that may already be in your diet: all fruits, all vegetables, beans, legumes, and nuts. If you're missing out on the starches, try potatoes, nut flour, seeds (chia, flax), quinoa, rice, and corn.
Shakeology is a protein-rich supplemental shake that contains many of the macronutrients necessary for filling in the missing pieces of your diet. Vitamins, digestive enzymes, pro/prebiotics, antioxidants, and proteins are just a few to name this nutrient-rich superfood. Shakeology has stated and reiterated that their shakes do not contain any gluten, and take precautions not to add these ingredients to their lineup. With this being said, Shakeology is not currently certified as "gluten-free" by the FDA, and they are actively working towards receiving this certification. It is recommended to read and verify the ingredients before consumption.
For this recipe (its also oil-free, and low on calories), you'll need the following ingredients:
- 168g of fine almond flour
- half a cup of rice flour
- 40g tapioca starch
- quarter teaspoon sea salt
- 2 tablespoons cane sugar
- 5-7 tablespoons of water
Directions: The color of the crust will depend on the flour you choose to mix. For example, white rice flour will give it a more pale look, while brown rice flour will darken the crust.
- 1. Start with a large bowl and pour the almond flour, chosen rice flour, tapioca starch, sugar, and salt (dry ingredients). whisk until combined.
- 2. Add about 4 tablespoons of water into the mixture and use a large spoon to combine the ingredients. If too dry, add another tablespoon of water. Keep adding water as needed until the dough is moist enough to be able to form into a ball.
- 3. Here comes the fun part! placing the dough on a large piece of parchment paper, use your palm and a roller to flatten the dough evenly. If the dough breaks, add water and keep kneading. If the dough is too sticky, sprinkle with flour and roll.
- 4. Place the flattened dough onto a pie plate and trim any excess dough from the edge. You can also use the scissors/knife to decorate your pie crust at this time.
Your crust is now ready to go, just add filling, cover, and place into your oven.
For this recipe, you'll need the following ingredients:
- 400 ml of room temperature water
- 2 tablespoons of olive oil
- 450g of gluten-free flour (almond, and rice, work as well)
- 2 and a quarter tsp of natural yeast
- 1 and a half teaspoon of xanthan gum for thickening
- 1 teaspoon of salt
- 1 tablespoon of chosen seeds (flax, chia)
- 1. Since we are using a breadmaker, this first one is easy - place all ingredients (in the above order) into the breadmaker pan.
- 2. Once the pan has been inserted into your bread making machine, switch it on (if there is a gluten-free setting, turn this option on as well)
- 3. Check back after a few minutes after the bread has risen, and drizzle with oil and seeds at this stage.
- 4. Once the bread has finished baking, remove and cover. Let cool (about 30-60 minutes) and serve warm.
What foods are high in gluten?
Gluten is a name for the proteins which can be found in common cereals, such as wheat, barley, and rye. This protein can sometimes be added to food as a thickening agent (flour for example). The most common sources of gluten, therefore, include: loaves of bread, pastries and baked goods, most pasta, most cereal, crackers, beer and fermented cereal drinks, gravy, and soup with thickening agents.
Why is gluten bad for you?
At this moment, there is no compelling scientific evidence that can determine whether a gluten-free diet has any positive effects on those that do not have celiac disease or a general gluten sensitivity. For those that do, gluten can have mild to severe interactions with your body, and can cause inflammation, discomfort, diarrhea, vomiting and other such ailments.
Can I develop gluten intolerance?
Those with celiac disease have a natural genetic predisposition to develop gluten intolerance. However, non-celiac gluten intolerance is completely different in its development. Gluten intolerance can be developed at any age in life. However, it is difficult to diagnose naturally or its severity. In general, if you experience mild to severe discomfort when consuming cereal or any cereal-based food and drink, it may be time to consult a healthcare professional. It is estimated that about 15% of Americans have some form of gluten intolerance.