You might think that being on a gluten free diet means you can’t try Veganuary – but it doesn’t have to be difficult! We’ve collated our top tips and recipe ideas to help you make the change.

Remember, you don’t have to be taking part in Veganuary to use our vegan recipes – why not try making one as a starter or side dish, or swapping ingredients to match your taste? Give it a go – there’s never been a better time to experiment in the kitchen.

Before you start

Whatever your reasons for going vegan, it’s important to make sure you’re meeting all of your nutritional requirements and following a balanced diet. People with coeliac disease are recommended to have higher calcium recommendations compared to the general adult population. Iron, vitamin B12 and folate deficiency can be seen in people with undiagnosed coeliac disease, but once you have been following a gluten free diet for some time this should improve as the gut heals.

Where to get your…

Protein

You can get enough protein through the vegan diet alone, by including:

• Pulses (such as peas, beans and lentils)
• Nuts and seeds
• Processed meat alternatives made from textured soya protein* or mycoprotein*
• Plain tofu* (marinated products may contain gluten, so don’t forget to check the label) 

TIP. Make yourself a protein and iron packed snack by creating your own trail mix. Try combining a few handfuls of almonds, cashews or macadamia nuts with some pumpkin seeds and your favourite dried fruits like apricots, prunes or raisins. Don’t forget to choose varieties with no added sugar.

Calcium

If you have coeliac disease, it’s essential to get enough calcium to maintain good bone health and prevent osteoporosis. Try:

• Fortified milk alternatives like soy, rice and almond milk*
• Tofu*
• Dark green vegetables like kale and broccoli
• Seeds
• Kidney beans, baked beans* (check the label if in sauce)
• Dried fruit, like apricots and figs

TIP. Tofu is a vegan nutritional powerhouse. It’s high in protein, contains all nine essential amino acids, and is a great source of iron and calcium too.

Vitamin D

This vitamin helps your body to absorb calcium, so look out for fortified products such as:

• Breakfast cereals*
• Milk alternatives*
• Orange juice

TIP: Learn more about calcium and vitamin D recommendations for people with coeliac disease here.

Iron

Low iron can lead to iron deficiency anaemia, leaving you fatigued, dizzy and weak. Good sources of iron include:

• Pulses
• Dark green vegetables
• Dried fruit
• Nuts and seeds

TIP: Boost iron absorption by having something high in vitamin C at mealtimes – like a glass of orange juice or a side of potatoes.

Vitamin B12

It can be hard to find vegan products naturally rich in B12, so try including:

• Fermented soya products*
• Certain types of seaweeds
• Fortified products like margarines and yeast extracts*

Iodine

Iodine is found in some plants but this is affected by the iodine content of the soil they’re grown in. Foods grown close to the ocean tend to be higher in iodine. Try adding seaweed and iodised salt sparingly to your meals.

Zinc

Phytic acid, (found in wholegrains and beans) can reduce the amount of zinc absorbed by the body, so don’t forget to include foods high in zinc, such as:

• Fermented soya*
• Fortified breakfast cereals*

TIP: Soak dried beans and rinse before cooking to increase zinc absorption.

You can talk to your dietitian or GP for further advice on meeting your nutritional requirements, or give our Helpline a call on 0333 332 2033.

*These aren’t always gluten free so always check the label, or see our Food and Drink Information for suitable products.

Cooking up a storm

Many dishes are naturally vegan and gluten free. Fruit, vegetables, rice, gluten free pasta, beans, pulses, grains and nuts can all be used to make hundreds of different vegan and gluten free recipes, without breaking the bank.

Head to the kitchen and start experimenting with our collection of vegan, gluten free recipes below:

Gluten free, vegan breakfast

Muesli

Blueberry porridge

Oat and blueberry pancakes

Gluten free, vegan starters or snacks

Ginger carrot soup

Indonesian peanut and tomato soup

Caramelised Onion Hummus with Roasted Rainbow Carrots

Gluten free, vegan mains:

Falafel burger with tomato salsa

Chickpea and chilli stir fry

Aubergine and tofu satay

Nasi Goreng (Indonesian stir fried rice)

Imam Bayildi (Turkish aubergine dish)

Broccoli and broad bean tagine

Courgette and broad bean bolognese

Butternut squash risotto

Vegan Wellington

Gluten free, vegan desserts:

Chocolate and pear pudding

Honeyed apples

Pear and cranberry almond crumble

TIP: A little preparation can go a long way, and will make it much easier to stick to your new diet. Prep breakfast and lunch the night before, or cook in bulk and freeze your meals to save time (and money!).

 

Looking for more inspiration to help you live well, gluten free? Head over to our Home of Gluten Free Recipes, where you’ll find thousands more vegan, veggie and meat recipes to try in 2021.