With consumers becoming increasingly aware of production and manufacturing processes, people have become more conscious about what goods they purchase and which brands they buy from. Moreover, veganism has become an increasingly popular choice for many conscious consumers in the modern day. While most people follow the vegan diet out of choice, some diets such as gluten-free ones are usually followed out of necessity.
If you are looking to learn about how to be vegan and gluten-free, then you’ve come to the right place. A vegan, gluten-free diet involves trading gluten (A group of proteins found in cereal grains) containing food items, such as wheat, in favour of substitute items like corn, millet, or potato flour. A gluten-free diet is common among people with conditions such as Coeliac disease, gluten intolerance, or wheat allergies that require them to have certain dietary restrictions.
What You Need To Know About A Vegan and Gluten-Free Diet
A vegan, gluten-free diet is actually quite diverse – your options are far from limited. Typically, grains such as wheat, rye, and barley are excluded from a person’s diet but they are only to be replaced with food items such as corn, quinoa, buckwheat, millet, amaranth, tapioca or cassava, potato flour, and nut flours like almond flour, making them hardly limited options.
While a gluten-free, vegan diet excludes a group of proteins from one’s diet, it certainly does not mean that essential nutrients necessary for healthy body functioning are being left out. A vegan and gluten-free diet contains high intakes of fruits and vegetables that provide you with crucial vitamins, such as Vitamin B12 and Vitamin D. Moreover, vegan gluten-free products are low in saturated fats and are thus, heart-healthy.
Vegan Gluten-Free Products: A Closer Look
While we have gone over some general gluten-free grains above, let’s take a look at some more products that you can pick up at your nearest store.
Vegan and Gluten-Free Pantry Staples: Getting the Party Started!
While it’s great to have ready-to-eat vegan and gluten-free foods in your fridge, there’s nothing like a good home-made meal. Therefore, you should at least keep your pantry stocked with the essentials. So, what exactly constitutes these “essentials”? We’ve put together a list of some must-have vegan and gluten-free foods, that you can check out below.
- Vegetable Broth (normally, vegetable broths get their color from hidden glutens present in them. When buying vegetable broth from the market, look for a brand that specifically mentions their vegetable broth as gluten-free. You can try the Pacific Natural Foods Low-Sodium Vegetable Broth if you want a bit more control on the sodium intake in your diet)
- Gluten-Free Rolled Oats (a great option is “Bob’s Red Mill Gluten-Free Old-Fashioned Rolled Oats”)
- All-Purpose Gluten-Free Bread Mix (try Chebe’s gluten-free bread which is made from tapioca flour, starch, cream of tartar, and iodine-free sea salt.)
- All-Purpose Gluten-Free Almond Flour (try Mama’s All-Purpose Almond Blend)
- Soy Sauce (soy sauce usually contains wheat and consequently, gluten. For the vegan and gluten-free version, try the Eden Organic Tamari Soy Sauce)
- Vegan Gluten-Free Quinoa (ancient Harvest sells great Organic Quinoa)
- Cornstarch (cornstarch is naturally gluten-free and a great pantry staple)
- Breadcrumbs (you can either make the breadcrumbs from your vegan, gluten-free bread or buy some from the market. Ian’s Gluten-Free Panko Bread Crumbs are a perfect fit to the list)
- Cereal (for easy breakfasts, Pro-Teen Chickpea Crunch Cereal is a great source of protein)
- Mixed Nuts to cook with, or make flours and milk with.
- Vegan Gluten-Free Pasta (tolerant Red Lentil Penne provides you with a hearty meal that is vegan and gluten-free. You can find more vegan pasta options here)
- Gluten-Free wraps (Rudi’s have a great option for vegan gluten-free tortillas)
- GoodLife Vegan and Gluten-free Tortillas
- Gluten-free and Vegan puff-pastry with vegan butter and gluten-free flours
- Sauces (sacla has products like their Vegan White Sauce and Vegan Bolognese Sauce that are both vegan and gluten-free)
Gluten-Free Vegan Foods in the Freezer Aisle
Preparing vegan, gluten-free meals from scratch can often feel like a daunting task and sometimes you just want easy options that don’t take up much time or energy, without compromising on taste or health. Well, the good news is that we’ve got you covered. Here’s a list of easily available vegan and gluten-free foods that you can find in the freezer aisle. If you can’t find these, look for similar products that are clearly labeled “vegan” and “gluten-free” in your local stores.
- Gardein’s plant-based ground beef makes for easy meals.
- Annie’s Organic Vegan Gluten-Free Elbow Rice Pasta & Creamy Sauce
- Amy’s Vegan Chili Mac & Cheeze made with organic rice pasta, tomatoes, and beans make for a hearty meal. This is available at every Walmart outlet
- Amy’s Harvest Casserole and other Organic Bowls make for the ultimate comfort food options. You can easily find them at your nearest Walmart store and at Target.
- For those days when you really crave soup but want none of the mess, go for the Organic Supper Vegan Sippavle Soup options by Osso Good at Walmart.
- Amy’s also offers amazing options for vegan gluten-free burritos. Find them at Walmart and Target.
- Outshine Fruit Bars are best for sunny days and picnics. You can find them at your local Walmart and Target.
Late Night Cravings – Vegan and Gluten-Free Snacks
What would a list of vegan, gluten-free foods be without any pleasure food? For times when you want to munch on some snacks, here’s a list of some of our favorite vegan, gluten-free snacks. And the best part? You can find them at every local store around you!
- BEAR Real Fruit Snack Rolls (available at Amazon and Walmart)
- YumEarth Organic Lollipops (available at Amazon and Walmart, etc.)
- Orgain Organic Plant-Based Protein Bars (these can be ordered online at Amazon or you can find them at Walmart, Target, and such stores)
- HIPPEAS Organic Vegan Gluten-Free Chickpea Puffs (these are easily available at Walmart and Target stores)
- Enjoy Life soft baked vegan, nut-free, gluten-free cookies (you can find them at Walmart)
- Enjoy Life soft baked Ovals, Breakfast Bars, Nut-free bars
- Oreo Double Stuff Gluten-Free Vegan cookies (who knew Oreos were vegan and also have a gluten-free variant?)
This is just the Vegan-ning!
Of course, the lists we’ve provided are just the tip of the iceberg. You can independently search and find many more options for a healthy vegan and gluten-free diet at nearby stores. Just remember to read the labels carefully and scrutinize the ingredients when buying vegan and gluten-free products from the local store, so you know you don’t miss anything.