• Leila Sulentic

My Sustainable Food Diary: Part I (Vegan, Vegetarian, Gluten Free, & Low Fodmap Recipes)

While I am not a full-time vegan or vegetarian, I have been trying to eat more sustainably and plant based, and thought I would share some of my favorite vegan and vegetarian eats from the past few weeks! Many of these recipes are also gluten free and low fodmap for those that struggle with IBS or gluten intolerance.



Breakfast:


*Carrot cake overnight oats (low fodmap, vegan, gluten free)

  1. Combine ½ cup gluten free rolled oats, 1 cup almond or other plant-based milk, 1 tablespoon chia seeds, 1 tablespoon maple syrup, ½ a large carrot shredded, 2 tablespoons golden raisins, and 2 tablespoons chopped pecans in a mason jar.

  2. Shake the jar well and leave in the fridge overnight.

  3. In the morning, stir your oats and add more plant-based milk (or yoghurt) if they are thicker than desired.

  4. Devour!


*Pumpkin Spice Smoothie Bowl (vegan, low fodmap, gluten free)

  1. In a blender combine 1 unripe banana or ½ cup frozen coconut, ⅓ cup pumpkin puree, 1 tablespoon peanut or other nut butter, 1 tablespoon maple syrup, ¼ - ⅓ cup almond or other plant based milk and a few ice cubes.

  2. Blend thoroughly and then pour into a bowl.

  3. Top with granola of your choice. I used my homemade vegan and gluten free cinnamon spice granola (recipe coming soon!)


*PB cocoa oats (vegan, low fodmap, gluten free)

  1. In a saucepan combine ½ cup rolled oats, ¾ cup almond or other plant based milk, ½ tablespoon maple syrup, 1 tablespoon all natural peanut butter, and 1 tablespoon unsweetened cocoa powder

  2. Bring to a boil then reduce to a simmer for 3-5 minutes or until desired thickness is reached, stirring often.

  3. Top with berries, banana, plant based yoghurt, or any other desired toppings. Enjoy!


*Tropical Smoothie Bowl (vegan, low fodmap, gluten free)

  1. Combine ½ of a dragon fruit, 1 kiwi, ½ cup frozen coconut meat or puree, and a handful of frozen strawberries in a blender.

  2. Blend. Add water or plant based milk if you would like a thinner consistency.

  3. Top with desired toppings. I did banana slices, strawberries, raspberries, Kind raspberry granola, coconut flakes, and a maple syrup drizzle!


Lunch:


*My Fav Avo toast (vegetarian)

  1. Lightly toast a thick slice of rustic sourdough bread and top with homemade pesto (recipe below,) sliced avocado, arugula, a fried egg, salt, pepper, and red chili flakes.

  2. Enjoyed with chips, fruit, or whatever else you desire!


*Homemade Pesto (vegetarian, low fodmap option)

  1. In a blender or cuisinart combine ½ cup toasted pine nuts (almonds, walnuts, or pistachios also work,) ½ cup freshly grated parmesan, 2 small cloves garlic (omit for low fodmap,) 2-3 cups basil depending on preference, pinch of salt, and 1 cup of olive oil (do ¾ cup olive oil and ¼ cup garlic infused olive oil if low fodmap.)

  2. Blend thoroughly.

  3. Add more olive oil if you prefer a runnier consistency. Add more basil or some arugula or spinach for a more earthy taste.


*Quinoa Bowl (vegetarian, low fodmap, gluten free, & vegan option)

  1. Combine about 1 ½ to 2 cups kale, spinach, or arugula, ⅓ to ½ cup shelled edamame, ½ cup cooked quinoa, 1 medium carrot shredded, 2 tablespoons chopped and toasted walnuts, and 1 ounce crumbled feta or goat cheese (omit if vegan.)

  2. For dressing: combine 1 tablespoon olive oil, ½ tablespoon lemon juice, 1 teaspoon curry powder, ½ teaspoon cumin, ¼ teaspoon salt, and ⅛ teaspoon pepper in a jar and shake well to combine.

  3. Dress salad and enjoy!


*Spring rolls (low fodmap, vegan, gluten free)

  1. Make your spring rolls using sliced avocado, cucumber, carrot, bean sprouts, or any other fillings you desire. I made 4 for myself, but make however many you want!

  2. Peanut dipping sauce: combine 2 tablespoons peanut butter, 1 tablespoon fresh orange juice, 1 teaspoon lime juice, ½ tablespoon soy sauce, 1 tablespoon maple syrup, ½ tablespoon garlic olive oil, ½ tablespoon sesame oil, ½ teaspoon cayenne, and ¼ teaspoon salt in a jar. Shake well to combine. If thicker than desired, add a little water.

  3. Dip springs rolls in peanut sauce and enjoy!


Dinner:


*Vegan tostadas (Vegan, gluten free)

  1. Prepare tortillas: spray corn tortillas with cooking oil on both sides, lay on a baking tray in a single layer, and bake at 400 degrees for 5 min on each side or until crispy.

  2. Prepare fried plantains: unpeel two medium sized plantains. Cut each into 3 equal segments and then slice each segment along its length into about 4 thin, equal width pieces. Heat about 1 inch oil (canola oil is best but avocado, olive, or other oil can work as well) in a small skillet. Fry plantain slices on each side until golden brown, working in batches, until all plantains have been fried. Place fried plantains on a platter with a napkin to absorb excess oil.

  3. Prepare roasted corn: Preheat broiler to high. Shuck 2 ears of corn and place under the broiler on a baking sheet. Rotate corn every 3-4 minutes or until golden brown on all sides. Let cool for a few minutes before slicing off kernels with a knife.

  4. Prepare beans: stir ¼ cup of roasted tomato chipotle salsa (or other preferred salsa) into 1 can of refried black beans and then heat in a saucepan over medium-low until thoroughly warmed (about 5 min)

  5. Assemble: top each tortilla with 2-3 tablespoons of the bean mixture, ⅛ sliced avocado, a few spoonfuls of the roasted corn, some arugula leaves, and 2-3 fried plantains. Devour!


*Chinese Eggplant with spicy szechuan sauce (vegan, gluten free, low fodmap)

  1. For the szechuan sauce, sub maple syrup for honey, tamari for soy sauce, garlic infused olive oil for the sesame oil and garlic, and chili flakes for chili paste in order to make this dish low fodmap. For gluten free, just sub tamari or coconut aminos for the soy sauce.

  2. Serve with rice (I did jasmine rice) and top with scallions (dark green parts only for low fodmap) and crushed peanuts.


*Vegetarian biryani w/cilantro mint chutney (vegan, gluten free)

  1. Omit or reduce onion amount, replace cashews with peanuts, and replace 2 tablespoons olive oil and garlic cloves with 2 tablespoons garlic infused olive oil to make this dish low fodmap/more IBS friendly.

  2. For chutney, I used coconut milk yoghurt because I think its flavor works best with the spices in this dish. Omit garlic in chutney to make low fodmap.


Snacks & Dessert:


*Unripe banana topped with about a tablespoon of peanut butter and sprinkled with coconut flakes ~ vegan, low fodmap, gluten free

*coconut milk (or other plant-based yoghurt) with GF granola + fruit ~ vegan, gluten free, low fodmap (if stick to LF fruits—listed below)

*low fodmap fruit: kiwi, strawberries, blueberries, raspberries, unripe banana, pineapple, green grapes, oranges, dragonfruit, pitaya, coconut, mandarins, etc

*clif bars (chocolate mint, crunchy peanut butter, and spiced pumpkin pie are my favorites!) ~ vegan

*popcorn! ~ gluten free, low fodmap, vegan (if use oil instead of butter)

*endangered Species chocolate (strong + velvety dark chocolate bar and almonds, sea salt, and dark chocolate bar are my favs!) ~ vegan, gluten free, low fodmap

*coconut bliss vegan ice cream (chocolate walnut brownie, mint chip, and chocolate are my favorites!) ~ vegan, gluten free

*Gluten free banana bread (vegetarian, gluten free, low fodmap, & vegan options)

  1. Combine ⅔ cup sugar, ½ cup butter (or coconut oil if vegan) melted, 3 ripe mashed bananas, 1 teaspoon vanilla extract, and 2 eggs (or flax eggs if vegan) in one bowl. Whisk thoroughly to combine.

  2. Combine 2 cups of gluten free flour (I use a mix of tapioca flour, teff flour, and almond flour), ½ teaspoon xanthan gum, 1 teaspoon baking soda, ½ teaspoon salt in another bowl. Optional: add in chocolate chips and/or nuts like walnuts or pecans. Stir to combine.

  3. Slowly mix dry ingredients into wet ones until completely combined.

  4. Pour into a bread loaf tin and bake at 350 for 1 hour to 1 hour and 5 minutes or until a toothpick inserted in the center comes out clean.



Let me know if you have any questions about these recipes in the comments and drop your favorite vegan and vegetarian recipes, brands, and snacks in the forum discussion “Vegan & Vegetarian Eats!”


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