Awesome article from Ordinary Vegan

A Vegan Guide For a Gluten-Free & Soy-Free Diet

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Yesterday one of our Ordinary Vegan facebook community members reached out to me for help. She wants to embrace a vegan diet, but cannot eat soy or wheat. She needed help finding the right foods to eat. I believe it is extremely easy for a vegan diet to meet the recommendations for protein, vitamins and minerals even if you are gluten and soy free. Nearly all vegetables, beans, grains, nuts and seeds contain protein and the essential nutrients your body needs. I recommend including high protein grains, legumes, nuts, fruits and veggies to your diet everyday. There are many opinions on how much protein a person needs, but I suggest 50 grams a day for a woman and 60 for a man. You can always make adjustments to that. So here are some good rules to follow and a mix and match list of high protein foods to enjoy on a soy-free, gluten-free vegan diet.

Rule #1

Never believe anything on the front of a package. As we have all learned recently, natural does not mean organic.

Rule #2

Always read the nutritional facts and ingredients list. Some natural gluten-free products can be contaminated by wheat. Check that label to make sure.

Rule #3

Stay away from all processed foods even if they are vegan, soy and gluten-free. Processed foods are full of unknown ingredients and high levels of sodium.

Rule #4

Watch out for too much saturated unhealthy fat from cooking oils, vegan butters, processed crackers, bagels, cereals and tortillas even if they are vegan. Use veggie broth instead of oil when sauteing.

Rule #5

Mix and match high-protein foods everyday from the list below. Try to include sources of protein in every meal and snack. Get your vitamins and minerals from leafy greens, veggies and fruits. ps The wonderful thing about a plant-based diet, you can eat all the natural foods you want without counting calories.

LIST OF HIGH PROTEIN, SOY-FREE, GLUTEN-FREE FOODS

LEGUMES (one cup)

BAKED BEANS ….12.2 grams of protein

BLACK BEANS ….15.2 grams of protein

CHICKPEAS………11.9 grams of protein

KIDNEY BEANS….15.4 grams of protein

LENTILS…………..17.9 grams of protein

LIMA BEANS……..14.7 grams of protein

NAVY BEANS…….15.8 grams of protein

DRIED PEAS……….8.6 grams of protein

PINTO BEANS……14.0 grams of protein

SPLIT PEAS……….16.4 grams of protein

BLACK-EYED PEAS…11 grams of protein

WHOLE GRAINS  (one cup cooked)

QUINOA………………..8 grams of protein

BROWN RICE……..5 grams of protein

AMARANTH…………9 grams of protein

BUCKWHEAT BERRIES…10 grams of protein

MILLET………………6 grams of protein

POLENTA………….5 grams of protein

POPCORN (one ounce)….3 grams of protein

SORGHUM…………10 grams of protein

WILD RICE…………..7 grams of protein (*Bob’s Red Mill makes many gluten-free grains and available on-line)

SEEDS AND NUTS (1/4 CUP)

ALMONDS………………….8 grams protein

CASHEWS…………………5 grams protein

WALNUTS…………………5 grams protein

PISTACHIOS……………..6 grams protein

PINE NUTS……………….4.5 grams protein

SUNFLOWER SEEDS….6 grams protein

PUMPKIN SEEDS……….3 grams protein

VEGETABLES (1 CUP)

SPINACH………………….5 grams protein

BROCCOLI……………….4 grams protein

PEAS………………………..9 grams protein

POTATO (MED)……….4 grams of protein

CORN……………………..5 grams of protein

KALE………………………2.5 grams of protein

SWEET POTATO……4 grams of protein

BRUSSEL SPROUTS….4 grams of protein

SWISS CHARD……..3.4 grams of protein

ASPARAGUS………..4.6 grams of protein (Eat all and any veggies you want)

FRUITS

APPLES, BANANAS, ORANGES & STRAWBERRIES are packed with essential vitamins and approximately .5-1 gram of protein.

DRIED FRUITS

FIGS (10 dried)………….5.7 grams of protein

RAISINS……………………4.8 grams of protein

NOODLES

ASIAN NOODLES are delicious and mostly gluten-free. They are made from ingredients like acorns, mung beans and sweet potatoes. Rice noodles are made from rice flour. Soba noodles are made from buckwheat.

PROTEIN SUPPLEMENTS (always check with your doctor and have blood tests to check for deficiencies)

B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES –  I personally forgo the pills and powders and consume fresh whole foods instead, but here are many plant-based, gluten and soy free nutritional powders you can buy.

FORTIFIED FOODS

ALMOND MILK (one cup)………………………1.5 grams of protein

COCONUT MILK (one cup)……………………1 gram of protein

TIPS

1. Use vinegars on greens and nutritional yeast on popcorn to add flavor.

2. Hummus is a wonderful high-protein snack. Serve with carrots, cucumbers,  cherry tomatoes or spread on pita bread with cucumbers & sprouts.

3. Make lots of salads and top with high protein nuts.

4. Use frozen fruits for topping almond milk yogurt, oatmeal or for smoothies.

5. Make a vegan, gluten-free banana bread for quick and easy snacking.

6. Use organic maple syrup as a sweetener. Delicious on baked sweet potatoes.

7. When you crave ice cream – try some almond milk ice cream. Equally as delicious.

8. Call ahead to restaurants to make sure they have gluten-free, vegan meals.

9. If you live in an area where stores aren’t carrying many gluten-free, vegan products and grains, shop on-line for products.

10.When someone asks what you want for xmas, tell them gift certificates to plant-based stores like Whole Foods or Bob’s Red Mill online store.

Hope  this information helps our new vegans on-board and anyone with food allergies. Please share this list with everybody you know, and encourage them to embrace a plant-based diet for the planet, for the animals and most importantly for their health.