Vegan diet with no soy, gluten or dairy?

[VictimofLava]

Is anyone vegan that cannot eat soy? I can't eat soy, dairy or gluten, obviously the dairy is not an issue but I am finding that a lot of vegan recipes contain soy or gluten. I just wondered if anyone has similar food allergies and how you have found it with a vegan diet please?

A lot of meat or protein substitutes are made from soy or gluten.

I have no problem with anyone who chooses a vegan lifestyle, but you then have to start looking at the health implications if your diet options become too narrow. I guess the other main choices for protein for you are really only going to be nuts and pulses.

If you have Facebook go onto the Bosh page. They have loads of fabulous vegan recipes, and they are all plant based.

Thank you very much @LoniceraJaponica

I have been looking at the implications of all of it (I already have seriously low iron), and I think I will eat a serving of fish twice a week, with the rest being vegan meals (I keep changing my mind on this but it's for health reasons). I found some really great recipes but there is so much with soy in - the protein source / alternative make sense though.

I will look at the Bosh page - thanks!

If you're considering adding in fish, then look for small oily fish, like sardines, or even molluscs, if you're willing to consider seafood, as they are the most nutritious and iron rich.

Thank you @PickAChew - yes it's for the oils and I was thinking mackerel or sardine types just to grill.

Love the Bosh page, that's really great - thank you.

It's easy to avoid soy I'd say. I don't tend to go for any meat substitutes. Gluten might be harder but you'll already be used to that I guess. Beans, grain, nuts and some veggies (e.g spinach) are iron sources

It is narrow and many people would not do well on it. Chickpeas are a possible new best friend - houmous, falafel, curries, stir fry. I like Almond milk best as a substitute but remember plenty of it. Gluten I don't know about but most vegan diets do need to major in carbs.

I’m vegan so obviously pro vegan. But if you can’t have soya or gluten due to allergies you might find it difficult to get enough protein and calcium. You’d probably be wise to see a dietician for advice.

Have you tried looking up things to do with beans? You can make black beans into nachos (I've done this), butter beans into pastry and pizza bases (I haven't done this) and make your own burgers with lentils/mashed beans and a binder (I can't make this work, but taking egg and cheese out of courgette fritters works, so god knows why it doesn't with beans).

I make hummus with split peas and another bean pureed together, but if you make it extra thick you can also make patties and fry or bake to make falafel (adding herbs) or a kind of heavy flatbread (I haven't tried this).

You should probably have tons of beans anyway as your main protein source!

Look up recipes for raw vegan cakes, usually soy and gluten free and nicer than they sound

I'm ok with soya but must avoid gluten. I've reached a similar conclusion to you op in that I will eat oily fish, at least for the time being.

I haven't eaten a huge amount of soya because a lot of the soya products that I have found contain gluten. I am looking for a soya mince (quorn?) that doesn't have gluten added (and nice gf lasagne sheets to go with it).

Pasta is much better than it used to be, 1 I use is made from lentils and the other buckwheat.

Cakes are tricky, I have mastered a very nice GF cake but it has eggs (vegan spread instead of butter).

@laughteronthewing try dry soya mince, it’s purely textured soya protein, you can get it from Holland and Barrett and Tesco apparently does one www.tesco.com/groceries/en-GB/products/260261027?sc_cmp=ppcGHS+-+Grocery+-+NewPX+%7C+Shopping+GSC+%7C+Top+OffersBaby+EventPRODUCT+GROUP260261027*&gclid=CjwKCAjwp7baBRBIEiwAPtjwxK0A5xYQPi4-k7MgHosNT45ei8VbcGRBJdS9UzEiI1NRZUdckwX0HhoCBD0QAvD_BwE&gclsrc=aw.ds&dclid=CNiXhLD8p9wCFYse0wodxiwIDg

It's doable but won't be easy until you have built yourself a good stack of recipes which meet your criteria. I second what pp said about having it checked by a dietician (not a nutritionist) to make sure that you are getting everything you need.

The bosh book is excellent (we use it a lot and aren't even vegan)but it is about mimicking 'everyday foods' rather than branching out into more esoteric vegan foods I think.

btw. Quorn isn't vegan as its made with egg albumin.