gluten-free Vegan

[LonelyWolf307]

I'm a vegan in addition to a celiac due to some additional food intolerances and ethical reasons, so I'm wondering if anyone has some good gluten-free vegan bread recipes? At the moment I'm on a restricted fat diet from my doctor as treatment for some esophogeal reflux, so adding oils or digestable fats to my diet is pretty much out of the question, and that makes bread making a little difficult. Has anyone got any ideas for oil replacement when making breads in a bread maker, or any recipes that might work?

I've found that most Indian food and a lot of traditionl Chinese food is not only gluten-free, vegan, but also really tasty. Here's one of my favourites...

Jamaican Cook-Up Beans and Greens

1/2 cup soymilk, with a little coconut extract if you want it to taste like coconut milk instead of soymilk

6 chopped green onions, tops included

1 green bell pepper, cut into 3/4 inch strips

1 cup uncooked white rice, long grain

1 carrot, cut into 3/4 inch strips

1 1/4 teaspoons thyme

1/4 teaspoon allspice

1 can soybeans, drained, or 1/2 cup raw soybeans, soaked for at least 24 hours

1/8 teaspoon red pepper flakes

salt and pepper, to taste

Using about 2 tablespoons of the soymilk, saute half of the green onions and bell peper until onion is soft and slightly translucent. Add the rest of the soymilk, 2 cups water, and all other ingredients but salt, pepper, and soybeans. If you choose to use raw soaked soybeans, add them at this time too so they have opportunity to cook. Let cook about 20 minutes until rice is finished cooking, and add the can of soybeans if you chose to use those. Season with salt and pepper, serves 6.

[celiacgirls]

Thanks for posting this. One of my daughters is a gluten free, dairy free, vegetarian. I'm always looking for easy recipes for her.

Sorry, I can't help you with the bread.

[LonelyWolf307]

No problem, I get a lot of my recipes from two really great websites. They don't specialize in gluten-free cooking, but their recipes are easily modified to be gluten-free.

www.fatfree.com - A low-fat vegetarian and some vegan foods recipe archive

www.fatfreevegan.com - A low-fat vegan recipe archive, which has a gluten-free section, and many of the recipes are already either gluten-free or can easily be modified to be gluten-free (example is using gluten-free soy sauce rather than regular)

Lots of delicious recipes there, here's one of my favourites:

Pumpkin Soup

1/4 cup water

1 small chopped onion

4 cups vegetable broth

1 can solic-pack pumpkin

1/2 cup unsweetened applesauce

2 teaspoons curry powder

1/2 cup soy milk, or regular milk works too I'm sure

Cook the onion in the water for about 5 minutes in a medium saucepan until the onion is soft (or if you like firmer onions, like me, not quite that long). Add the broth, applesauce, pumpkin, and curry powder. Cook for about 10 minutes, or until other dishes you may or may not be cooking are finished, and add the soy milk before serving.

That one's one of my absolute favourite recipes, it's great for rainy, cold days or winter days, or any days for that matter. I like to cook it up when my grandmother and other family is around, because that is way too big a batch for just me to eat and they all really enjoy most of my recipes too. It does make a really huge batch, and makes 6 generous servings, so I would suggest making a half-batch the first time to try it out. The only thing I have to mention is be careful what kind of soy milk you use, because once in a while it might contain gluten. I haven't come across any that does so far, and Silk brand is gluten-free, but be careful as I've heard some does.

[pinkpei77]

hi.. im vegan also and i usually just buy "enjoy life" bread.. i know its vegan.. im not sure about the oil.

i also just bought the "pamelas what free mix" and i just use ener-g egg replacer, but i does call for oil.

im not really sure what you could use in place of it.

thats a toughy.

but i really like the "enjoy life"

ohh..i just checked it has Expeller-Pressed Safflower Oil

sorry.

[lorka150]

Hi there,

On my website, i've made all of my baked goods (including both breads) with egg replacer as opposed to eggs. When I make them for the other gluten-free people in my house, I use eggs so i can save the egg replacer for when I feel like eating it, too. I am celiac, I eat an almost vegan diet (I'm vegetarian, but don't eat dairy or eggs... Basically, just honey in my baking), and I have intolerances, too. To everything. Haha.

[LonelyWolf307]

Minor amounts of oils are ok, I just can't use any added oils and I'm supposed to keep my overall fat intake at about 15% of my daily calories or below. It's not too bad though, because it helps me avoid more complex foods that I have problems digesting still because I was only recently diagnosed and I'm new to the gluten-free diet. Maybe I can find some kind of oil replacement... Thanks for trying anyway.

As for using egg replacer, that's a good idea. Do you have any brand recommendations? As for being a vegan, I am for the most part, but I sometimes have to eat something like egg whites or jell-o because I don't get nearly as much protein as I should if I don't. My nails are always very britle and never grow more than 1/16 of an inch beyond my finger because I'm a bit deficent in protein, and I don't want to end up getting seriously sick over lack of protein. Unfortunately, gluten-free has to come before vegan does, so I cheat when I have to but never otherwise.

[chewymom]

Here's a good vegan/gluten-free recipe:

Mixed Veggie Thai Curry

Firm tofu, sliced into cubes

Button mushrooms, sliced

Tomatoes, sliced

Cucumber, sliced

Broccoli

Peppers, sliced

Cabbage, sliced

Thai curry green paste

Coconut milk (150 ml)

Chilis, sliced

Garlic, sliced

Onion, sliced

Soy sauce

1 Tbsp brown sugar

Olive oil

Rice

Boil rice. Heat oil in wok. Fry tofu til golden brown, then remove to drain.

Add chili, garlic, onion, mushrooms, and peppers. Stir fry.

Add all veggies and other items. Stir fry a little, but leave crunchy.

Add sugar and stir. Add dash soy sauce, stir.

Add curry paste and coconut milk. Stir and add tofu.

Serve with rice.

[jerseyangel]

Hi there,

On my website, i've made all of my baked goods (including both breads) with egg replacer as opposed to eggs. When I make them for the other gluten-free people in my house, I use eggs so i can save the egg replacer for when I feel like eating it, too. I am celiac, I eat an almost vegan diet (I'm vegetarian, but don't eat dairy or eggs... Basically, just honey in my baking), and I have intolerances, too. To everything. Haha.

Hi Lorka,

I finally took the time to sit back and read through your recipe blog. What a wonderful job! The recipes and the pictures look fabulous!

Thanks for taking the time to share all of your creations with us!

[RiceGuy]

...but I sometimes have to eat something like egg whites or jell-o because I don't get nearly as much protein as I should if I don't. My nails are always very britle and never grow more than 1/16 of an inch beyond my finger because I'm a bit deficent in protein, and I don't want to end up getting seriously sick over lack of protein. Unfortunately, gluten-free has to come before vegan does, so I cheat when I have to but never otherwise.

Well, then perhaps you've overlooked pulses. Beans are quite a good source of protein, as are many other things like peanuts, tree nuts, seeds...the list goes on and on.

Here are some good protein articles for vegetarians/vegans:

Open Original Shared Link

Open Original Shared Link

As for the oils/fats, does that include omega-3, 6, 9, or all of them? Maybe I'm mistaken, but somehow it doesn't sound like a smart way to treat reflux at all. It also doesn't seem like the amount in a bread recipe should be an issue. Incidentally, have you tried apple cider vinegar? I know it sounds wrong, but if you look that up you will find a lot of people report it eliminates reflux. I never had any such problems so I can't give any advice based on personal experience. I do know however that we all need fats in our diets, and of course plenty of veggies are good sources of fats. Everything I've read says it's the animal fats which are the bad ones.

[lorka150]

Hi Lorka,

I finally took the time to sit back and read through your recipe blog. What a wonderful job! The recipes and the pictures look fabulous!

Thanks for taking the time to share all of your creations with us!

Thank you! That is so kind of you. I update it every day or two, so please check back if you are interested. Do you have any suggestions for me? Is it okay? (If you want to PM me, so we don't take over the thread, that's fine, too, if you do!) It's my first attempt at really DOING something..

[key]

I know you are trying to avoid fats, but Olive oil is healing to the digestive system, so it may not bother you if you use some in making bread. I don't usually use this type of oil in bread, so I don't know how it would turn out. Can you sub applesauce for oil?? I can't remember.

Monica

[FrostyFriday]

At the moment I'm on a restricted fat diet from my doctor as treatment for some esophogeal reflux.

---------------------------------------

For your reflux problem have you tried drinking a lot of water? Should help. Jean

[AndreaB]

I'm a former vegan (was one for 3 years). I am intolerant to soy and gluten and allergic to a few beans. I have read about the bad fats in meat also, but have recently read that the 100% grass fed beed is very good for you (since the omega rations are correct) and that the free range fowl are better for you as well. It's the factory farmed meat that is not good since it is feed a lot of grains and other garbage. The 100% natural products aren't fed hormones, anitibiotics etc.

Just a thought if you are open to including anything. Free range omega 3 eggs are good too.

[LonelyWolf307]

Things like flax seed meal are usually all right, I tried substituting that for oils in the bread I made last night and it turned out pretty good, really nice flavor from the flax too. Olive oil usually makes me react, I've tried that in stir fries and things and it wasn't any good. I asked the grocery store to stock some egg-free egg replacer so I can use that in baking, they only had egg beaters when I went in yesterday but they've always been great about stocking things if you ask one of the managers to order it for you. They even got a new gluten-free section (I hadn't requested it, but since a Super Wal-mart opened recently they needed something wally world doesn't stock so they can stay in business), which is really nice for me as well.

The bread was pretty nice tasting though, and it worked out pretty well. I modified it from Bette Hagman's New Formula Yeast Bread in her book "The Gluten-Free Gourmet Cooks Fast and Healthy." Here's the recipe I used:

Dry ingredients:

2 cups white rice flour

2/3 cups tapioca flour

1/3 cup potato starch flour

2 1/2 teaspoons xanthan gum

1 teaspoon salt

2 tablespoons potato flakes (the kind you make into mashed potatoes)

Wet ingredients:

1 2/3 cups warm water

1 teaspoon apple cider vinegar (white)

6 tablespoons flax seed meal

1/4 cup water (to keep it moist, since flax seed is replacing the margarine/oils needed)

3 egg replacers, or 3 egg whites if you're out of that

1 packet or 2 1/4 teaspoons active dry yeast

Make according to bread maker instructions, makes a 1 1/2 pound loaf.

Oh, as for the water question, I drink about a gallon of water a day on average, plus whatever liquid is in the food I eat (I drink lots of frozen banana and soy milk smoothies for meals), so I doubt that's the problem... though I do exercise a lot and sweat a lot from that. I ride my bike about an hour every day, to and from work/school, carrying on my back whatever I need for those things (everything but school textbooks usually), and when I go to work on my days off of school I generally have either a 5 or an 8-hour shift on Wednesday and every other weekend. I'm on my feet all day at work, I'm a nurse at a nursing home and take care of old people in the dementia ward, so I do a lot of lifting and bending and relatively heavy physical work most of the day. I'll try drinking more liquids throughout the day and see if it helps any.

[RiceGuy]

I've read that olive oil breaks down when used in high heat cooking like frying, so it's not recommended for that or even baking AFAIK. The resulting substances aren't so nice to the human body. Of course obtaining a top grade oil is very important too.

I've just begun trying macadamia nut oil, and it has a nice flavor to it. Apparently it has a far longer shelf life than olive oil, is more nutritious, and is suitable for all kinds of cooking and baking. As with olive oil, there are different grades of the stuff. I'd recommend only the MacNut brand.

Sesame seeds are oily too, and there is a sesame seed paste which is used for Asian dishes or something. Maybe you can use that or sesame butter when a recipe calls for butter or crisco, etc. I think there's almond paste too.

[chewymom]

I generally cook with coconut oil--it is supposed to be very healthy! If you do a google search, you'll come up with a zillion hits about it.

[eKatherine]

I've read that olive oil breaks down when used in high heat cooking like frying, so it's not recommended for that or even baking AFAIK. The resulting substances aren't so nice to the human body. Of course obtaining a top grade oil is very important too.

Pure olive oil is stable enough to fry in as long as you are able to control the temperature. You can reuse the oil, unlike most vegetable oils, that must be thrown out after one use - because they have broken down. Extra virgin is not as stable, and it is the impurities that cause it to break down. Either one can burn (break down) if you overheat it while heating it in a pan prior to sauteeing something, but the temperature that olive oil breaks down at is lower than the temperature butter burns at.

When an oil breaks down because of the heat, this is something you can see. At first you will see a haze of droplets forming on the surface, followed by a light smoke. Oil that is "smoking-hot" should definitely be thrown out.

Baking with any oil is safe, as the interior temperature that baked goods reach is less than the boiling point of water.

I stopped frying in olive oil because coconut oil makes crispier fries and is cheaper (the refined variety), even though you can't use it as many times.

[GlutenFreeGirlie]

but I sometimes have to eat something like egg whites or jell-o because I don't get nearly as much protein as I should if I don't. My nails are always very britle and never grow more than 1/16 of an inch beyond my finger because I'm a bit deficent in protein, and I don't want to end up getting seriously sick over lack of protein. Unfortunately, gluten-free has to come before vegan does, so I cheat when I have to but never otherwise.

A great gluten-free source of protein is Quinoa- it's a tasty little grain that is very high in protein, actually it's considered to be a complete protein. It can be used in place of rice in most dishes and takes the same amount of time to cook as white rice- which is perfect since most whole grains take forever and a day to cook. You might already eat this too, but Nutritional Yeast is a good addition to a vegan/vegetarian diet. It's high in fiber and protein- 6g per 1/4 cup.

Just a thought.

[RiceGuy]

You might already eat this too, but Nutritional Yeast is a good addition to a vegan/vegetarian diet. It's high in fiber and protein- 6g per 1/4 cup.

Just a thought.

I would NOT recommend that for a Celiac, much less anyone really. Though for someone with a relatively healthy gut it may not hurt so much. There are several reasons, one of which is the MSG it contains. When the gut doesn't filter toxins out so well, it important all-the-more to be careful about such things. There are other substances which aren't healthy in that stuff too - toxic ones. Just because it contains some good stuff doesn't mean it's healthy.

I know I'm biased on this issue due to my own experience with the yeasty beasties, but there are a plethora of other ways to get protein and fiber - without those toxins.

[lorka150]

my nutritional yeast has no msg. i'm not saying your beliefs are wrong, or mine are right, just saying. it's a great b12 source.

[Guest alex j]

I use applesauce in my bread. It helps the texture (in the absence of the obvious things to help the texture). I have found increasing the protein content of the bread, in whatever way you can, helps texture too.

I started using the applesauce to sub for eggs due to allergies - 3 tablespoons sub for 1 egg, if you're converting a recipe. You can use it along with egg replacer, if you like. Just may need to adjust the liquid slightly.

Alex

[RiceGuy]

my nutritional yeast has no msg. i'm not saying your beliefs are wrong, or mine are right, just saying. it's a great b12 source.

It's not going to be listed on the label. It occurs in the yeast naturally, as free glutamic acid.

[lorka150]

i thought you meant added. but either way, for me, it's a healthy choice.

thanks for the clarification!