Here are some essential items for a vegan gluten free pantry, to be combined with myriad other plant-based ingredients for healthy and nutritious meals and snacks.
Legumes
Essential because they include carbohydrates, offer plenty of vegan-friendly protein (typically, twice as much as cereal grains) and fibre, as well as other key nutrients such as B-vitamins, iron, zinc, calcium and magnesium. Lentils, chickpeas, beans and peas are great to cook in all kinds of dishes and gluten freesuch asavocado toast with chickpeas.
Whole grains
Also important sources of energy and protein and energy, with a higher fibre content than refined grains. Good examples of gluten free cereals with a good nutrient punch are quinoa, brown or wild rice, amaranth, millet, polenta and sorghum.
Seeds and nuts
Most seeds and nuts are rich in protein, healthy fats, fibre, minerals such as magnesium, calcium, potassium and zinc, and contain B-vitamins and vitamin E. Almonds, walnuts, cashews, pistachios, pumpkin seeds, sunflower seeds, chia seeds… choose your favourites.
Vegetables
Clearly, eat as many vegetables as you want, but some of the ones with the best all-round nutritional value combining protein with vitamins and minerals are: peas, spinach, asparagus, potato, sweet potato, broccoli, Brussels sprouts and kale. Dark green vegetables have a good iron content.
