The Great Gluten Free Vegan Sandwich Dilemma

Those of you that have visited my blog before will know I've been vegan for a while, (vegetarian for even longer), but after my diagnosis, and the doctor making me go gluten free things started to get complicated, particularly in the sandwich department!

Problem 1.... The bread!
Always read the nutritional info and check the ingredients when you buy bread at the market or grocery store, because just because the packet is advertised as vegan or gluten free doesn't necessarily mean its both (quite a few gluten free breads have egg in). But there are still plenty to choose from, corn tortillas and buckwheat or millet bread rocks! Or, why not forget the bread and make a wrap using collard greens or lettuce instead?! (it's lower carb too).

Problem 2.... The filling!
When I was first diagnosed, I found it so hard to find yummy fillings for sandwiches that were both vegan and gluten free, especially as most vegan meat substitutes are made with wheat gluten. So, I have to admit, Peanut butter and Jelly quickly became my go to option. But, however yummy, my trusty pb and j quickly got boring. So here are a few other sandwich ideas I've tried out...

• Burger patty spread with hummus and salad (tastes good warm and cold). Amy's Kitchen do a great gluten free vegan 'Bistro' burger, their 'Sonoma' version is also v/g-f .
• Roasted Mediterranean vegetables, (eggplant, zucchini, peppers, onion, mini tomatoes).
• Soy cream cheese with mango or grape.
• Mashed roasted butternut squash, garlic, sauteed red onion and black pepper.
• For a variation on the classic PB and J, I love almond-nut butter, grilled banana, and my blackberry chia jelly.
• Bean Chili with grated vegan cheese.

Or, of course, there is the best kind of sandwich.... THE ICE CREAM COOKIE SANDWICH!

Black Bean Hummus

I love hummus, and being a gluten free vegan it's one of the foods I know I'm okay to eat. It's such a quick, easy & (more importantly) delicious lunch/snack option, but I have been getting a bit bored with the regular store bought kind... our apartment consumes way too much of it! So I decided to experiment & came up with this recipe, using black beans. You will have to try it out yourself, but I think it tastes even nicer than using chickpeas. It's so yummy on a sandwich too!



Ingredients

• 2 cloves garlic
• 2 cups cooked black beans, drained & rinsed
• 2 tablespoons lemon or lime juice
• 1 tablespoon tahini (roasted sesame seed paste)
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper (optional)
• 1/4 cup finely chopped fresh cilantro
• sprinkling sea salt & fresh ground black pepper
• 1/2 small jalapeno pepper, de-seeded & chopped
• 1 teaspoon extra virgin olive oil

Directions

1. Peel & crush the garlic cloves, place in a food processor with the cilantro, & pulse a few times.
2. Add the black beans and the lemon/lime juice to the food processor & blend until smooth.
3. Place the rest of the ingredients in with the black bean mix, and process until fully combined & mixed through.
4. It can be kept in the refrigerator for a little while in a container if needed, but it can be served straight away too. Serve with raw veggies, gluten free pitta bread, or tortilla chips.

Eggplant Parmigiana

I love love love Italian food, & Eggplant Parmigiana is one of my favourites. Although I've found it difficult to make since needing to go gluten-free, on top of already being vegan. But this recipe is so delicious, you wont be able to tell the difference! After working away from home and on location a lot recently, I really was in need of some good ol' home cookin', & this dish was perfect.

Ingredients

• 1 large eggplant
• sea salt flakes for sprinkling
• 3/4 cup soy or almond milk
• 1/4 cup brown rice flour
• 1 cup gluten free breadcrumbs
• 2 tablespoons vegan powdered parmigiano style 'cheese'
• 1 jar gluten free vegan marinara sauce
• 1/3 cup soy or almond milk
• 3/4 cup vegan mozzarella style shreds (the brand I use is 'Daiya')

Directions

1. Preheat the oven to 400 degrees.
2. Slice the eggplant into 1/4inch pieces (length ways or round both work just as well), sprinkle them with the salt, & then let them sit for about 30 minutes .
3. Rinse the salt off the eggplant & pat the pieces lightly.
4. Combine the soy milk & brown rice flour in a large dish, dip the eggplant slices in the batter until coated fully both sides.
5. Line a cookie sheet with parchment, arrange the battered eggplant slices, liberally sprinkle the eggplant with the gluten free breadcrumbs on both sides.
6. Bake for around 8-10 minutes until golden and crispy, flip, and repeat.
7. While the eggplant bakes, place the mozzarella shreds & 1/3cup soy milk in a small saucepan and warm over a low heat, stirring constantly, until combined & 'melty'. (I know that's not the best word but it's difficult thinking of another word to describe the texture).
8. Cover the base of a casserole dish with a thin layer or marinara sauce, followed by a layer of the eggplant slices.
9. Thickly spoon 1/2 the 'cheese' sauce on the eggplant, & then repeat the layers. Liberally sprinkle with the remainder of the gluten free breadcrumbs.
10. Cover the casserole dish with foil & bake for 25-30mins. Uncover, & bake for another 10-15 minutes until the topping is golden brown & crispy.
11. Towards the end of baking sprinkle with the vegan parmigiano and bake until melted & crispy.
12. Serve with salad greens or Zucchini Spaghetti (steps 1& 2). The left overs are also super yummy for lunch the next day! :)

Blackberry Chia Jam

Continuing on my quest for healthy & delicious gluten free, vegan yumminess for my favourite meal of the day (breakfast, for those of you are wondering), I found this.... Chia Jam! It is so quick & easy to make, and crazy healthy compared to store bought jams & jellies. It's raw, contains no added sugar (just the natural stuff from the blackberries), plus it has the added nutrient packed extra of the new super seed, chia!

Ingredients

• 1 cup blackberries
• 1 tablespoon chia seeds
• 1 tablespoon water
• agave nectar or stevia to taste

Directions

• Mash the blackberries with a fork (if they are frozen, be sure to let them thaw first).
• Transfer the fruit into a jar, mix in the chia seeds & water.
• You may not need any but you could add a drizzle of agave nectar or a few drops liquid stevia, it just depends how sweet you want the jam.
• Refrigerate for about an hour.
• Toast a slice of your favourite gluten free bread, spread with your fresh homemade chia jam & serve. Delicious and oh so healthy!

If toast isn't your thing, you could have it on oatmeal, pancakes, vegan yogurt/ice cream,  or even on it's own as a snack. This also tastes amazing on one of my favourite brown bag/ picnic lunches... almond butter, grilled banana & jelly sandwich. Or as an extra treat, serve it warm & toasted, think grilled cheese meets pb & j, but a way way healthier and good for you version!

Zucchini Pasta with Pesto & Tomato

YUM-MY!

Ingredients

(serves 2)

• 2 large zucchini
• Handful mini tomatoes, halved
• 2 tablespoons vegan basil pesto (double check its dairy & gluten free)
• 1 clove crushed garlic
• Sprinkling freshly ground black pepper
• Vegan cheese (I used the powder-like parmigiano stlye kind but vegan mozzarella shreds would work well too)
• Drizzle of extra virgin olive oil

Directions

1. Take the top and bottom off the zucchini, & then carefully slice it into your pasta style strands. I did mine a similar size to spaghetti, but I've made more tagliatelle ribbons before too.
2. Sprinkle the zucchini with freshly ground black pepper, and place in a steamer for about 3-4mins until it's soft.
3. While that's cooking, heat the oil in a skillet & saute the tomatoes with the garlic (taking care not to let the garlic burn).
4. Transfer the pasta to a bowl & gently toss it with the pesto, (trying not to break up the pasta), add the tomatoes & garlic.
5. Divide the pasta into dishes & sprinkle with cheese, serve warm.

Simple! An Utterly Yummy (& majorly healthy and good for you) dinner made in 15 minutes, that will make your stomach smile. Enjoy foodies :)

Butternut Squash and Cashew Nut Roast

Butternut squash is one of my favourite veggies, and not eating meat or dairy, a main source I get some protein from is nuts. YUM! (This is a great holiday recipe too, I had it at both Thanksgiving and Christmas)

Ingredients
Makes 2 portions

• 1/2 large onion finely chopped
• 1 clove garlic crushed
• Extra virgin olive oil or nut oil (for roasting)
• 1 cup peeled, de-seeded & cubed butternut squash            
• 3/4 cup raw cashew nuts chopped roughly               
• 1/4 cup raw peanuts chopped roughly                   
• sage (to taste)
• sea salt & fresh ground black pepper

Directions

1. Pre-heat the oven to 420 degrees.
2. Drizzle the squash with some oil, sprinkle with salt & pepper, the optional sage & roast for 30 mins, until it starts to look slightly golden.
3. Fry the onion until golden brown in a skillet (using a drizzle of the oil), remove from heat & add garlic, let cook slightly taking care it doesn't burn.
4. Turn the oven down to 370 degrees.
5. Lightly mash the onions & garlic together with the butternut squash.
6. Add the chooped cashews & peanuts, combine well, form into two patties about 1inch tall.
7. Bake for 60mins at 370 degrees. Flip the patties half way through, covering with foil if they start to get too brown.
8. Allow the patties to cool slightly before serving to avoid them breaking up.