Gluten Free
Table of Contents
Introduction
Why Eat This Way?
Reasons people avoid gluten and/or wheat for a variety of reasons including that they may suffer from one or more of the following:
Wheat Allergy
Wheat Intolerance
Gluten Intolerance
Celiac Disease
Bi-Polar Disorder
Environmentally Friendly Diet
Going gluten or wheat free doesn't guaranty a more eco-friendly diet in the same way going vegan does, however certain gluten-free foods to have a lower impact on our planet.
Wheat for example is a major global crop, contributing to monoculture farming, overuse of pesticides, and requiring large amounts of fossil fuels used in farm/shipping/processing equipment, as well as ingredients in pesticides and fertilizers.
Rice is a common replacement which can be sustainably grown, but when grown in flooded fields rice contributes to around 7-10% humanity's methane emissions (which is a stronger GHG than CO2), though this is much less than the 25-30% of methane produced by livestock farming.
Corn is another common gluten/wheat replacement, which is heavily farmed, using pesticides and monoculture farming.
Some better grains include quinoa, millet, and potato flour, especially if grown without pesticides.
Wheat vs Gluten
For those of us with wheat allergies, the "Gluten-Free" tags are generally a safe sign that foods should be free of wheat and related grains.
One word of caution however! Via genetic modification, some products are now made from gluten-free wheat, which means it's still important to read ingredient labels, and verify we aren't accidentally consuming wheat with via these gluten-free products. From 1st-hand experience, I can say those products are NOT safe for anyone sensitive to wheat proteins.
Vise versa, those of us with wheat sensitivity can often eat alterative grains and products that contain gluten. We can also eat wheat grass, which isn't related to wheat, as well as glutenous rice, which simply refers to the stickiness, and not gluten as it is found in wheat, rye, or barley.
Speaking of rye and barley, these contain gluten, but can be safe for people who are only sensitive to wheat.
Allergy-Safe Foods
Beef
Eat Meati Steaks come as "classic steaks" or Carne Asada Steaks, and are made mostly from mushroom root. These are rich in a variety of nutrients including riboflavin, folate, niacin, zinc, pantothenic acid, and copper.
Gluten-Free Breads
Bfree
Schar
Burgers
Big Mountain offers:
The Original Veggie Burger (gluten-free, nut-free)
Lion's Mane Mushroom Burger "is made with truffle oil and a trio of Lion's Mane, portobello, and shiitake mushrooms to create an authentic plant-based burger experience bursting with umami flavor." (gluten-free, nut-free)
Chick'n
Daring offers naked chicken pieces and breaded wings (with gluten-free crumbs!). They also offer plant chicken bowls with rice and vegetables.
Eat Meati Cutlets come crispy or classic, and are made mostly from mushroom root. These are rich in a variety of nutrients including riboflavin, folate, niacin, zinc, pantothenic acid, and copper.
Gardein Chick'n Scallopini This cutlet is great for chick'n sandwiches, especially with some ranch dressing, lettuce, tomato, and vegan cheese slice.
Jack and Annie's Chick'n Tenders use soy and jackfruit to create a realistic meaty inside, with crispy gluten-free breading on the outside. Be wary that not all of their products are wheat-free!
Getting the Right Texture
One of my biggest issues with plant-based chicken is the texture often feels a bit off, like it's too squishy and undercooked. The best solution I've found is to always "overcook" the chicken, even chopping it up smaller to increase increase the surface area, and minimize the inner-softer spaces.
If you want to make something like chicken curry or chicken pot-pie, but don't want squishy/under-cooked seeming pieces, then bake or fry up the chicken using this method, then add the chicken to the rest of the meal at the last possible moment to help retain the chick'n's firmness. The longer it sits in the sauce the softer it will tend to go.
"Meat" Crumbles
Brands
Beyond ground meat can be chopped and smashed up or molded into shapes such as burgers or meatballs. It should be flavored like normal meat with salt, and any other herbs or spices your recipe calls for.
Big Mountain offers:
Broccoli Boost Veggie Grounds (gluten-free, nut-free)
Cauli Crumble Veggie Grounds (gluten-free, nut-free)
Lion's Mane Mushroom Crumble (gluten-free, nut-free)
Impossible ground meat can be chopped and smashed up or molded into shapes such as burgers or meatballs. It now comes as regular or lite, and should be flavored like normal meat with salt, and any other herbs or spices your recipe calls for.
Warning: Not all impossible meats are GF, so be careful to read the labels.
The chicken nuggets and pre-made freezer meals all appear to contain wheat.
Pumfu offers:
Chorizo Crumble (soy-free, nut-free)
Sausage Crumble (soy-free, nut-free)
Sloppy Joe (soy-free, nut-free)
DIY
TVP crumbles can be made by oiling up a frying pan then combining TVP, about equal parts water, plus whatever meat flavorings such as garlic/garlic salt, pepper, mushroom seasoning, soy sauce, NOT beef bullion (or other flavors/brands of vegan bullion). Instead of water, you can also use/make some vegetable broth. For Hispanic dishes you can add cumin, chili, and whatever other flavors you'd usually use.
Walnut & Mushroom Crumbles these are healthy and hearty, just requiring you to chop the ingredients very small to create the desired meat crumble texture.
Sausages
Big Mountain offers:
MMM Mighty Mushroom Bites (gluten-free, nut-free)
Sunny Superfood Breakfast Bites (gluten-free, nut-free)
Super-Food Brekkie Links (gluten-free, nut-free)
Pumfu offers:
Chorizo Crumble (soy-free, nut-free)
Sausage Crumble (soy-free, nut-free)
Tofus & Tempehs
These are traditionally made from soy, but can also be made from other legumes. They are high in protein, potassium, and other important nutrients.
Plastic-Free Tempeh
Tofu, tempeh, and other high-protein foods generally come in plastics, putting us at risk as plastics can leach dangerous chemicals into our food and adding to our ecological footprint. This section is intended to help people reduce their plastic while cooking at home.
Tools & Apps
Finding Safe Food
As a gluten-free vegan, I've found the best way to find food is to search with both of the following apps, and see which restaurants pop up in both. Then check out their online menu's/reviews to see if the foods overlap. If that info isn't available, calling the restaurant often clears up any lingering safety questions.
Find Me Gluten Free "Either plan ahead by entering your destination or find places near your current location. New restaurants listed every day all across the world!"
Happy Cow "find vegan restaurants nearby" great for eating locally or traveling internationally.
Diet Tracking
People with dietary restrictions are at higher risk of nutrient deficiencies, and even more so when we are very active. To be on the safe side, it helps to use a diet tracker, and the one bellow is the best I've found so far.
Cronometer Free diet-tracking app allows you to create new foods and recipes, which saves a lot of time if you make big batches and eat lots of left-overs. There's also a "Copy to today" option if you left-click a food you already ate, "explode recipe" and other useful features.
Grants & Funding
International
Beyond Animal "Where investors and vegan businesses meet" "Using technology, for online funding, networking and business services, to accelerate the transition to an economy free of animal exploitation. Our vision: a kinder, cleaner, healthier world."
EA Animal Welfare Fund "The Animal Welfare Fund supports advocacy, research, and movement-building work aimed at improving the wellbeing of nonhuman animals, primarily farmed and wild animals. This includes corporate and policy advocacy, research, and the promotion of alternative products."