The Gluten-Free Vegan : 150 Delicious Gluten-Free, Animal-Free Recipes

187 Pages·2008·0.64 MB·English

by  O'Brien

Table of Contents

Title Page
Dedication
PREFACE
Introduction

EATING GLUTEN-FREE, VEGAN, . . . AND HEALTHY
WHY VEGAN?
ORGANIC FOODS
GMO FOODS
RAW FOODS
DAIRY ALTERNATIVES AND CASEIN
GLUTEN-FREE, CASEIN-FREE DIET FOR AUTISM SPECTRUM
DISORDERS
CELIAC DISEASE
THE OAT DEBATE
THE GLYCEMIC INDEX
SUGAR ALTERNATIVES
SHORTENINGS
OILS
SOY, RICE, COCONUT, AND ALMOND MILK
COCONUT MILK
EGG SUBSTITUTES
GLUTEN/WHEAT SUBSTITUTES
FOODS TO AVOID IF ON A GLUTEN-FREE DIET
OTHER INGREDIENTS
COOKING GUIDE FOR GRAINS

THE RECIPES
APPETIZERS
SOUPS
SALADS
VEGETABLE AND SIDE DISHES
MAIN DISHES
BREAKFAST FOODS
BREADS, MUFFINS, SCONES, AND CRUSTS
DESSERTS
BEVERAGES
SAUCES AND CONDIMENTS

RESOURCES
Acknowledgements
INDEX
Copyright Page
SUSAN O’BRIEN is an author, baker, gourmet cook, food management
consultant, cooking instructor, product development consultant, guest speaker,
and the owner of two businesses, O’Brien’s Kitchen and O’Brien’s Consulting,
LLC. She lives in Gig Harbor, Washington.

This book is dedicated to
my loving community of friends and family
with gratitude
PREFACE
HOW CAN YOU be a healthy vegan and also be gluten free? This can be a
daunting task! Most vegans eat quite a lot of wheat and other gluten whole
grains for their healthy carbohydrate content, along with some protein, too. In
the past five years, I have seen many patients who have been put on a gluten-free
diet for health reasons. Joint pain and digestive complaints are common
symptoms of people who are gluten sensitive. Even those who have minor
symptoms are surprised to find that, when they avoid gluten for several weeks,
they feel better than they ever thought they could feel!
It is common for me to meet people everywhere (not just in my nutrition
practice) who are struggling to find grains that are both satisfying and tasty.
LOOK NO FURTHER! The Gluten-Free Vegan is your answer. Sue has made
this an easy and delicious task. You no longer have to restrict your grains to rice
and corn! Just try a new recipe every week and, before you know it, being a
gluten-free vegan will be no big deal.
Sue uses grains that are new to most people. For example, quinoa (pronounced
“keen-wa”) is a South American food that has a higher protein content than most
grains. It is technically not a grain but looks and tastes like a grain and so is
treated as one. And sorghum flour is a great substitute for wheat when baking. I
was impressed when I tried it for the first time last year when Sue’s cookbook
Gluten-Free, Sugar-Free Cooking [third edition] was published. My gluten-free
patients were thrilled to find this cookbook.
Even if you are not a vegan, you should try these recipes. Perhaps you or other
family members have some food allergies ... or, maybe you would like to have
one or two vegetarian meals each week, just for health reasons. Then this is the
cookbook for you. The Gluten-Free Vegan will help you to prepare wonderful
recipes for you and your family. I plan to recommend this cookbook to my
patients with food allergies or gluten sensitivities, and also to those who desire to
prepare and eat more healthy meals. It will finally be easier when I suggest that
my vegan patients try to avoid gluten for a trial period: a copy of Sue’s book will
be the first thing they purchase!

Bon appétit,
BARB SCHILTZ, RN, MS, CN
INTRODUCTION
THIS IS MY fourth cookbook. All have been gluten free, but this is my first
vegan cookbook. Writing this book has been a wonderful experience for me, in
that it has allowed me the opportunity to be a pioneer as a cook. Writing a vegan
cookbook is no easy feat, but writing a gluten-free, vegan cookbook has truly
been a creative experience. It has allowed me to “think outside the box” and to
engage my community in the process of testing all of these recipes.
I have been amazed at how well I feel as a result of eating the recipes created
for this book. I am not saying by any means that if you prepare and consume the
recipes in this book that you have found a “magic potion” that will cure your ills,
but I can tell you that my energy level is sustained throughout the day, and that
my body doesn’t have to work so hard to perform elimination functions because
I am eating so many fruits and vegetables as well as healthy fats and legumes. I
also feel great because I am gluten free, dairy free and do not feel deprived in
any way. In fact, I feel grateful—grateful that I am well and able to enjoy eating
foods that support my well-being. I have a family history of high cholesterol,
and the only change I made over the past year was to eat the foods I developed
for this cookbook. My latest cholesterol work-up shows my total cholesterol is
just over 200 mg/dL, but my HDL is at an all-time high of 99 mg/dL. The
American Heart Association recommends total cholesterol under 200 mg/dL and
an HDL 40mg/dL or higher.
This work represents what I am most passionate about. The difficult part of
this experience was finding the balance between writing this book, my personal
life, and my other full-time job. I worked all day and then headed straight to the
kitchen each night to develop new recipes to share with you. That part of this
experience was wonderful, creating recipes that I hope will excite you, draw you
into the kitchen, and provide you with new ideas on how to eat well while gluten
free. But it was also exhausting, as I wanted the very best I could offer, and it
took a tremendous amount of effort. Overall, writing this book has been a gift to
me and, I hope, to you as well.
I know how challenging it can be to eliminate gluten from your diet. I also
know how fantastic it can be to finally feel well, to wake up without the “foggy
brain” or to be able to remember something as simple as a name. If you are
gluten intolerant or have a gluten allergy, perhaps you have experienced some of
these symptoms: constipation, diarrhea, bloating, or abdominal cramping. You
may have experienced other symptoms, too, perhaps migraine headaches, body
aches, fibromyalgia, or chronic fatigue. So many of the medical concerns we
face today are not from stress or lifestyle (although that can be the case); many
of the symptoms I mentioned above are a consequence of diet, of our eating
foods that our body cannot tolerate. Have you heard or read about gluten
intolerance? Celiac disease? Gluten sensitivity? Crohn’s disease? There are
several medical conditions that are directly linked to gluten intolerance/allergies,
yet many people go undiagnosed or misdiagnosed, and thus they suffer
needlessly because they don’t know that what they are eating is keeping them
from being healthy. Read the papers, listen to the news, search the Internet with
the keyword “gluten”—you will see what I mean. Ten out of every one hundred
people have some sort of problem with gluten. That’s a huge number of people
in this country alone. Are you one of those people? But, suspecting or knowing
that gluten is the culprit, do you wonder what you can eat? Do you walk around
your kitchen opening up cupboards or stand in front of your refrigerator with the
door open, just looking inside? I have been there. I was frustrated, hungry, upset
that I couldn’t eat my favorite foods, and not sure what in the heck I could eat.
That was eight years ago. Today I no longer crave foods that contain gluten. I
know how to eat to support my health and to cook foods that taste delicious. I
know what to make when I need a quick pick-me-up, in a hurry, and what to
make when I really want to “go the extra mile” to make something special. I now
include more raw, fresh foods in my diet, making raw soups, pies, smoothies,
and more. I now eat more fruits and vegetables than I ate in my entire childhood,
and they are not canned or processed, or overcooked, stripping them of their
nutrients. They are organic, and prepared with loving energy that gives back the
energy to me so that I can maintain my wellness.
I cook with herbs and spices and eat healthy nuts and blueberries and other
foods that not only sustain my health but protect me from cancer, heart disease,
strokes, autoimmune disorders, and more. Being a vegan doesn’t mean all you
eat is brown rice and baked potatoes (I once heard someone say those two foods
are the most common foods vegans eat). The recipes in this book are chock full
of flavors and textures and snap, crackle, and crunch! Perhaps in my past I relied
too heavily on one ingredient to provide the main flavor of the dish, whereas
now I use many different herbs and spices and mix flavors that I never
considered before. For example, today I combine bananas and applesauce to
replace eggs in a recipe that also may contain organic cocoa or vegan chocolate