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Gluten-free Vegan: Healthy Everyday Dishes in under 30 minutes
To Say THANK YOU for purchasing my book I want to give you a FREE GIFT 10 of my favorite Gluten-free Vegan Dessert recipes Click here for your gift GRAB YOUR free GIFT HERE Contents

Disclaimer

October 2014 Second edition. Gluten-free Vegan has been updated to include 40 FULL recipes and 20 photos to accompany them. Copyright Gluten-free Vegan by Sophie Miller. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder. Disclaimer and Terms of Use: Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein.

This book is presented solely for motivational and informational purposes only

Introduction

Changing over to a new or a healthier diet is one such perennial resolution that most of us have probably made this year (well, most of us make this resolution every year really) and finds it really hard to stick to it. Its true that keeping resolutions about healthy eating are more down to our ability to steer clear of the unhealthy foods that we see every day. This particular book was inspired by the latest plant based gluten-free diet that has all nutritional circles talking. There are many reasons why you may have decided that being vegan and gluten-free is the diet for you. You might want to give up eating animals and animal based products because youre a fierce wildlife protector or you may be suffering from the bad side effects of gluten based foods. You could even just want to try it as a weight loss diet to see whether this particular diet can help you lose some pounds other diets have failed to help you with.

The real dilemma with such diets is always, WHAT DO I EAT?! or WHAT INGREDIENTS DO I USE? If this is the case then this book will tell you exactly what to expect from a gluten-free vegan diet and how to use the diet approved ingredients to whip up healthy, easy and yummy meals that wont make you feel as though you are missing out on something.

Conversion Charts

I have included easy conversion charts so everyone can use this book, wherever in the world you are!

What is gluten?

There are many products that are touted as gluten-free and vegan friendly but what does this mean? Gluten allergies are on the rise these days with the introduction of gluten in most foods. Gluten is a protein that is present in all wheat products and many processed foods which contain wheat and grains like barley and rye. Even lubricants, pills and cosmetics contain gluten. Gluten is what gives bread its bounce and elasticity. Thats right, the fluffy, bouncy texture in cakes and breads is due to the presence of gluten! Over the last ten years many people have been diagnosed allergic to gluten and products that contain gluten because it can harm their intestinal lining and cause serious health problems.

There are several of us who experience unexplained bloating, fatigue and anaemia and there are many of us who remain undiagnosed of celiac disease to this day. However, even if youre not gluten sensitive you may find it interesting to know that gluten in processed foods serves as empty calories. Its not the gluten that helps in increasing your weight but the processed foods that make you pack on the pounds and avoiding them will likely cause weight loss immediately (wheat gluten can be addictive)

What is vegan?

To those of us who confuse vegan with just being vegetarian - being a vegetarian means that you may exclude animal proteins mostly and may eat products that are derived from animals like milk and other dairy products. Being vegan means not eating any animal derived products or by products like dairy, eggs and even animal gelatin. Vegans have a more restricted diet than vegetarians and avoid animal products whether obtained through slaughtering or not. The main concern for people who are thinking of converting to Veganism is whether they are missing out on important nutrients and vitamins that are found in meat and dairy products.

Many vegan and gluten-free ingredients contain those vitamins in abundance and help you keep a healthy body and mind. This book will introduce you to fresh and everyday recipes that you can use to start on your gluten-free vegan diet and enrich your body with all those important nutrients. Ok lets get started!

Quick Fixes

Many of us are too tired after the days work, handling kids and wrangling time between keeping a clean house and making time for yourself to be in the kitchen for a couple of hours. Wouldnt it be great if you could prepare a gluten-free vegan meal on the fly? In under 30 minutes to be exact. This is something that can be accomplished easily if you follow the tips below:

• Keep any leftover vegetable broth from a recipe and freeze it for use on a later day. Especially on days you dont have time to make more of it.
• Keep packs of beans and lentils, the dried variety, in your pantry or cook them in batches and store them in your freezer for those days when you feel exhausted and would like a quick fix meal.

  Canned tomatoes can be really versatile in their use so stock up your shelves with them.

• Keep flax seeds to make flax eggs (egg substitute) for use in recipes where you might have used eggs before converting over to this diet. To make flax eggs you mix one tablespoons of ground flax seeds with one three tablespoons of water and leave to set.
• Keep refrigerated staples like black and green olives, sundried tomatoes, tomato salsa, gluten-free vegan sauces, almond milk, coconut milk, nut butters and non-dairy cheese.
• Set aside a few hours of kitchen time for pre-prepping meals. On days you find free time it might be a good idea to prepare broth with those veggies that may go to waste if you dont use them immediately or boil the lentils and beans that you can freeze for later.
• Make your pizza and pie crusts, cover and freeze for those days you can just muster up enough energy to slap on toppings and give it a shove in the oven.
• Use your leftovers to create a nice medley and just make a quick side dish to go along with them.
• Buy gluten-free vegan pizza crusts, burgers and frozen pizzas from companies such as Amys Kitchen, BOLD Organics vegan pizzas, Whole foods etc. Most supermarkets have a Gluten-Free or Free From section in their aisles and freezers.

Green Smoothie

Serves 1 Ingredients cup water cup pineapple juice 1 cups green grapes cup bartlett pear (seeded and halved) cup avocado (pitted, peeled and roughly chopped) cup broccoli (roughly chopped) cup spinach leaves Fresh lime juice (to taste) cup ice cubes Directions Place all the ingredients in to a blender and whizz until smooth then pour in to a serving glass

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