by Faith Escher
Whether due to celiacs, a food allergy or trying to eliminate gluten from one’s diet for another reason, it is becoming more and more common to live life without gluten. As empowering and wonderful as it may be, living gluten free can be a challenge at restaurants, when eating with friends and at the grocery store when one is shopping. It can be even more challenging to live gluten free when you have a plant based diet, because many gluten free dishes are dairy or meat centered.
As I began searching for recipes that were both gluten free and plant based, I ended up finding that most GF recipes were either for desserts or they were vegan grain based recipes that called for several substitutes like rice noodles or coconut wraps etc. While substituting can be great, it often strains the budget because packaged certified gluten free foods tend to be more expensive than their wheat alternatives.
Gluten free sometimes becomes synonymous with wheat free grains, and it is easy to forget how many plants, fruits and veggies occur in nature without gluten in them.
This week, I was able to put together a myriad of plant based and already gluten free recipes that have as few substitutions as possible so that you can simply follow the recipe and enjoy your meal worry free!
***Allergy note: Please be knowledgeable and conscious of your allergies and dietary needs. This blog is meant as a helpful guide and asset to your gluten free diet. I cannot guarantee that your market will have all of the items gluten free. Check labels and double check ingredients to ensure that you are in your best health.
Total Budget: $100 or less
All recipes serve 4
NOTE: Garlic (2) = how many recipes the ingredient garlic is used in. For example, “Garlic (2)” means we will be using garlic in two of our recipes for this week.
The Shopping List For All 5 Dinners
$80.00 – $90.00 *Prices may fluctuate depending on tax, store, sale and season. I paid $85.71 this week.
If you followed us last week you already have the following; however, if this is your first week you will need to make these additional purchases (appx $18.45) or substitute with ingredients you have in your cupboard.
Recipe No. 1
Summer Glow Buddha Bowl with House Vinaigrette | Cook Time: 25 Minutes
Source: Oh She Glows | Link to instructions
For the House Vinaigrette (makes 3/4 to 1 cup):
For the Buddha Bowl:
Note: Don’t feel like you need to own a spiralizer in order to make this dish. If you don’t have a veggie spiralizer at home you can cut the carrot and beet as fine as possible, or you can even grate or shred them.
Recipe No. 2
Vegan Moussaka | Cook Time: 55 Minutes
Source: Vegetarian Times | Link to instructions
Note: I purchased my lentils at Trader Joe’s! They have a 17.6 oz package of pre-steamed lentils in their salad isle, they are so easy to prepare! I highly recommend getting them at Trader Joe’s if you are able, for this dish and dish No. 3 as well.
Recipe No. 3
Veggie Lentil Bowls | Cook Time: Under 45 Minutes
Source: Food52 by AnnieCate | Link to instructions
Note: Since quinoa was already on the shopping list, I went ahead and added some quinoa to my bowl as well for some extra protein!
Recipe No. 4
Quick and Easy Thai Green Curry | Cook Time: 30 Minutes
Source: Hurry the Food Up by Dave | Link to Instructions
Note: When selecting your green thai curry paste, check to ensure that the version you are purchasing is vegan. *I used olive oil. *The mix of carrot, broccoli and cauliflower is often labeled as the “california blend.”
Recipe No. 5
Lemon Pepper Tofu with Lemony Roast Potatoes & Broccoli Rabe | Cook Time: 30 Minutes
Source: Clean Start by Terry Walters on insonnetskitchen.com by Sonnet | Link to instructions
Lemony Roasted Potatoes & Broccoli Rabe | Cook Time: 30 Minutes
Source: Cookie and Kate | Link to instructions
Dressing:
Note: The recipe calls for parmesan, but I left that out in order to make the dish plant-based. If you can’t find broccoli rabe at your local market you can use broccoli or chard instead. Also I used 1 lb of potatoes instead of 1 ½ lbs.
References
Cookie and Kate. (2015, November 4). Lemony Roasted Potatoes & Broccoli Rabe. Retrieved
July 11, 2017, from cookieandkate.com website:
http://cookieandkate.com/2015/lemony-roasted-potatoes-broccoli-rabe-recipe/
Dave, & Hurry the Food Up. (2015, August 30). Quick and Easy Thai Green Curry. Retrieved
July 11, 2017, from hurrythefoodup.com website: https://hurrythefoodup.com/quick-and-easy-vegetarian-thai-green-curry/
food52.com, & AnnieCate. (2017, January 10). Veggie Lentil Bowls. Retrieved July 11, 2017,
from food52.com website: https://food52.com/recipes/66957-veggie-lentil-bowls
Oh She Glows. (N.D.). Summer Glow Buddha Bowl. Retrieved July 11, 2017, from
http://ohsheglows.com website: http://ohsheglows.com/2016/07/28/summer-glow-buddha-bowl-news/
Sonnet, & Terry Walters. (2011, January 25). Lemmon Pepper Tofu. Retrieved July 11, 2017,
from insonnetskitchen.com website: http://www.insonnetskitchen.com/lemon-pepper-tofu/
The Vegetarian Times. (2017, May 10). www.vegetariantimes.com. Retrieved July 11, 2017,
from www.vegetariantimes.com website:
https://www.vegetariantimes.com/recipes/vegan-moussaka
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