What I Ate: Gluten-Free Vegan Edition

“But what do you EAT?” People ask when they discover my dietary restrictions. I am a dairy-allergic, gluten-intolerant vegan with dairy- and peanut-allergic kids. Food restrictions are rampant here.

But, really, though. What do I eat? I start my day off simply with tea and easily digestible whole foods grazed upon in a specific order that allows for a comfortable belly and a well-fueled day. My biggest meal — lunch — is leftovers, as I purposefully make extras for our dinner to allow for easy heat-and-eat lunches. Next, I sip some tea, have a plant-based dinner, then snack while watching a show with The Hubs. Scroll on down and see products and recipes from a typical day of food.

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5:50AM- Green tea and a banana Plain and simple is the way I have found I need to start my day. Banana seems to be the easiest thing on my tummy in the morning. So this is how I fuel my morning yoga.

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6:20AM- Green tea and raw almonds The banana provides a soothing base layer to my belly, so a handful of almonds can land right on top as filling fuel.

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8:50AM- Homemade kombucha and a Clementine I used to drink my “bucha”, as my kids call it, in the afternoon, but I’ve found mornings to be an even better fit for this probiotic powerhouse. (This day, I foolishly let the kids see me sipping… they stole half of my kombucha and my clementine. Scavengers!)

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11:40AM- Leftovers for lunch (Morrocan-style split pea stew with rice) There’s no real recipe for this slow-cooking but flavorful plant-based dish, beyond a crap-ton of herbs and spices simmered with some food staples. I added chopped onion to a large pot greased with olive oil then tossed in 5 cloves of minced garlic. I let that cook, then stirred in 5 chopped carrots, a handful of white mushrooms (chopped), 1lb of soaked split peas, a hearty dose of coconut aminos, and — after a few minutes — a container of vegetable broth. Then came the seasonings: salt, pepper, parsley, thyme, oregano, basil, garlic powder, onion powder, smoked paprika, coriander, chili powder, cumin, and a hefty helping of cinnamon. I let the mixture boil for 5 minutes, reduced it to a simmer, and let it cook until the split peas were tender. I served it over rice. (This would freeze beautifully and works great for meal prepping.)

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12:15PM- Green tea This is “rest time” in our house and, considering how active our days are, we ALL need it. The boys watch a show or play in their rooms while I sip my tea. It eventually descends into raucous, of course, but we keep trying!

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5:00PM- Lettuce wrapped taco with spiced corn Lentils + Beyond Meat Feisty Crumble make this gluten-free, plant-based taco filling. Lettuce cups serve as the shell for the taco filling, diced tomato, Go Veggie Vegan Shredded Cheddar cheez, and “sour cream” (Just Mayo mixed with apple cider vinegar.) For the side dish, I heated frozen corn with Earth Balance Soy-Free Buttery Spread, salt, pepper, garlic powder, chili powder, and cumin. Then I heated a bag of frozen riced caulifower. I mixed the warm veggies with chilled pico de gallo and served.

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8:00PM- Plentil chips This is my indulgence time. I don’t  (and can’t) eat many packaged foods or treats, so after the kids are in bed, this is my treat. I often nosh on popcorn or gluten-free vegan chips while lounging on the sofa catching up on shows and chatting with The Hubs. It’s my reward at the end of the day.

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This is what I eat in a day. What do you eat?

How to Survive Holidays with Food Allergies

Over four years ago, I realized my dairy allergy. Adjusting to the massively food-limiting restriction was rough. One of the biggest issues: how to handle holidays.

I dropped all dairy just before Halloween 2013. Bad timing for my taste buds — as I only enjoy chocolate candy and dislike fruity treats — but appreciated by my waistline. It was a hardship that first Halloween learning to abstain from all of the fun-size goodies, but I did. I knew it’d get easier with time. And it did.

Then came Thanksgiving. Mashed potatoes, stuffing, gravy, sweet potatoes, pies, green beans, corn, rolls, even the turkey are more likely than not to contain dairy. Around the holidays, milk/butter/cheese/cream/whey is in everything. I mourned missing out. It was a death, of sorts. I thought Thanksgiving was dead.

At first I adjusted by making and bringing some of my own dairy-free versions of traditional dishes and — my then-omnivorous self — asked for the turkey to be made dairy-free. My family kindly obliged. However, despite all loving intentions, I got inadvertently dosed with dairy that year. It was awful; a holiday meal wasn’t worth a week of suffering, especially when I had an infant and a toddler to wrangle.

A month later, Christmas came and I tried my approach again. Fail! Dosed yet again, I decided from then on not to attempt others’ contributions unless the cooks, themselves, were dairy-free.

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The next year, I made more side dishes to bring, ate beforehand, and stuck to my meal offerings. No accidental dairy dosing! I had my new holiday survival technique. This was key, now that two of my children accompanied me on the dairy-free journey.

Three years later — now a dairy-allergic, gluten-free vegan — I will absolutely maintain my tried-and-true holiday survival technique. It’s my safest route.

Is it hard not being able to eat everything? Not really, anymore. Once I shifted my focus from food to people, it made a world of difference. The day after a holiday, I won’t look back on the celebration remembering how the green beans tasted or how the squash was flavored. I’ll reflect on the people, the experience, the laughter (and eye rolls… because what’s a family gathering without that balance?) And that’s where my focus should be.

So what do I bring? This year, I will bring herbed green beans sauteed in olive oil, baked squash (delicata, butternut, and acorn) seasoned with herbs and Earth Balance, and a garlicky lentil-mushroom dish. Often, I bring dairy-free rolls and herbed carrots. Usually my belly is too full for dessert after Thanksgiving dinner, and I’m too busy wrangling my tiny trio while helping with dish clean-up to indulge, but if I did want to bring a sweet to enjoy it’d probably be this.

Looking for some gluten-free vegan holiday recipes? Try here. On the hunt for sweet recipes? Look here for some vegan dessert finds.

When it comes to food allergies, there’s no dish worth risking a reaction, no matter how delicious. It is hard at first but, like any adjustment, it gets easier. Life is about so much more than just food.

 

School Daze: Easy Lunch Ideas & Shopping List (Kid-approved Vegan Food)

School lunches. There are four ways parents generally approach the irksome task: 1) prepare carefully sliced and arranged food figurines into pristine Bento boxes, 2) toss a Lunchable at the kid on his way out the door, 3) opt for cafeteria fare, 4) stick to the same worn-out lunch options out of ease and self-preservation. None are wrong, right, better, or worse. All get the kid fed.

My approach lies somewhere in the middle. I aim for easy-to-make, relatively healthy, filling, fast-to-eat, and kid-approved.

As noted School Daze: Morning Prep post, I pack the week’s lunches on Sunday. I have more delicate lunches lined up to go first with sturdier fare waiting in the back for Thursday and Friday packing. I don’t like to invest a lot of time into the prepping, so I opt for quick to make dishes that use ingredients I already have on hand.

This is an example of a week’s worth of pre-packed vegan school lunches my first grader polishes off.

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LUNCH #1; “Just Ranch” Salad with Pita Add handful of chopped salad greens, 1/3 of the cucumber (chopped), 1/3 of the carrot (chopped), 1/3 of the bell pepper (diced), a sprinkle of Follow Your Heart Shredded Cheese Alternative, and 2 mini pita pockets to a lunch container. Poor 2 Tbl of Just Ranch into a small container for dressing.

LUNCH #2: “Just Caesar” Salad with Pita Add 2 handfuls of salad greens, 2 mini pita pockets, and a liberal sprinkle of Follow Your Heart Shredded Cheese Alternative to a lunch container. Pour 2 Tbl of Just Caesar into a small container for dressing.

LUNCH #3: Veggies & Pita with Hummus Add 1/3 of the bell pepper (sliced), 1/3 of the cucumber (sliced into sticks or discs, whichever is preferred), 1/3 of the carrot (cut into sticks), and 2 mini pitas to a lunch container. Scoop a few Tbl of hummus into a small container for dipping.

LUNCH #4: Hummus Pasta Salad Add a cup of cooked pasta to a lunch container. Add 1/3 of the cucumber  (diced), 1/3 of the bell pepper (diced), and 1/3 of the carrot (diced), then stir in a couple scoops of hummus.

LUNCH #5: Lentil Marinara Pasta Add 1/4 cup of prepared lentils and 1 cup of prepared pasta to a lunch container. Stir in the desired amount of spaghetti sauce. Optional: top with Follow Your Heart Shredded Cheese Alternative.


SHOPPING LIST:

1 package of salad greens (or 1 head of lettuce)

1 large carrot

1 English cucumber

1 large bell pepper (whichever color is preferred)

1 package of mini whole grain pitas (you’ll need 6 mini pitas)

1 container of hummus (or homemade; you’ll need just a few tablespoons)

1 package of dried pasta (I used Banza for extra protein)

1 jar of spaghetti sauce (you’ll need just a serving’s worth)

1 bag of lentils (or prepared lentils if preferred, you’ll need just 1/4 cup)

1 container of Follow Your Heart Shredded Cheese Alternative

1 container of Just Ranch (you’ll need roughly 2 Tbl)

1 container of Just Caesar (you’ll need roughly 2 Tbl)


Comment here or tag me on Instagram (@thedairydiaries) if you make any of these lunches. I’d love to see your creations and variations.

Happy packing!

Kid-friendly Packable Dairy-free Lunch

With summer unofficially starting for some, packable lunches for kids and adults alike are a must. Road trips, beach vacations, playdates, camps, outdoor concerts, picnics… summer is full of meal-packing opportunities, (especially if you’re dairy-free.) Here is one of our favorite packable meals:

DECONSTRUCTED FAJITA DIPPERS 

Deconstructed Fajita Dippers

Deconstructed Fajita Dippers

Ingredients

-Grilled chicken strips (ours were homemade… we had made a big batch of grilled chicken breast, sliced up the extra, and froze it, but the pre-made packaged strips are also an option)

-Bell pepper strips

-Cherry tomatoes

-UTZ Multigrain Tortillas (or your favorite dairy-free tortilla chips)

-Guacamole (I used Wholly Guacamole Classic Minis, but homemade guac is a great option too)

Directions

Place the chicken, peppers, and tomatoes into a sealable container.

Pack the chips separately.

Either toss in a prepackaged individual serving of guacamole or scoop the desired amount of your own guacamole into a small container.

Include a beverage, an ice pack, and a side of fruit for an easy packable lunch.

Oh!s Treats: Allergy-friendly, Easy Treats

If s’mores and Rice Krispies Treats had a baby, it would be this deliciousness right here. Crisp graham flavored cereal, gooey marshmallow, heavenly chocolate… yum! Soy-free, nut-free, and dairy-free, these treats are addictive and easy to make.

Ohs Treats

Allergy-friendly Ohs Treats

OH!s TREATS

Ingredients

– 2 Tbl coconut oil

– 1 box Oh!s Cereal

– 1 10oz bag of large marshmallows

– 1/2 cup Enjoy Life Mini Chips

Directions

– Melt the coconut oil in a large pot over medium heat.

– Once the oil is liquified, add the marshmallows to melt.

– Stir the marshmallows frequently to avoid burning. Lower the heat if needed.

– Pour the cereal and chocolate into a large mixing bowl.

– Once the marshmallows are melted, add them to the bowl and stir to mix.

– Grease a large baking dish with cooking spray.

– Pour the cereal mixture into the baking dish and smooth out to fill the dish evenly.

– Use a sharp knife to carefully create a hashtag pattern in order to cut the treats into the desired number of portions. (I usually cut 12-16 pieces.)

– Let the treats cool at room temperature until firmly set.

– Enjoy!

(Store at room temperature.)