Here is a useful guide to help those of you who are Gluten-Free and/or Vegan.  As we all know, I am Gluten-Intolerant, therefore I enjoy consuming all of these foods in my meals and snacks throughout the day.

I hope this guide is helpful for those of you new to the gluten-free world and hope this helps you navigate through your farmers markets and produce aisles of your food store.

Go ahead and dive into these delicious, fresh, ‘clean’ foods knowing that they are safe and good for you and your body…

Carbohydrates- Essential for energy. Reach for complex carbohydrates instead of simple carbs such as sugars, white flours and processed grains that are void of vitamins and minerals.

• Gluten-Free Pasta (Corn or Gluten-Free Flour Based)
• Gluten-Free Cereals
• Beans
• Lentils
• Sweet Potatoes
• Gluten-Free Oats
• Gluten-Free Breads
• Whole Grain Gluten-Free Rice

Fiber- Vital for health: keeps bowels healthy, lowers cholesterol and regulates appetite.

• Nuts
• Seeds
• Fruits
• Vegetables
• Beans
• Lentils
• Gluten-Free Whole Grains

Fats– Essential for brain and nerve functions.  Look to get Omega 3 fatty acids as often as possible.  Olive oil is best used for cooking.  Be sure to avoid hydrogenated fats and trans fats.  Keep your oils fresh by storing them in a dark, cool place and never re-use oil.

• Flaxseed oil
• Hempseed oil
• Grapeseed oil
• Olive oil
• Avocados
• Nuts (especially hazelnuts and almonds)

Protein-Used for repair of body tissues and growth for enzymes and hormones.  Protein needs are met by a varied, balanced diet so be sure to get proteins from many different sources.

• Tofu
• Beansprouts
• Beans
• Lentils
• Nut/Seed Milk (almond, hemp, etc.)
• Soy Milk
• Gluten-Free Whole Grains (Quinoa, Buckwheat, Brown Rice)
• Nuts
• Hummus

Vitamins

Vitamin A– Also known as beta carotene, is a powerful anti-oxidant that supports sight, bone and teeth growth and tissue repair.  Be sure to reach for the brightly colored fruits and veggies!

• Carrots
• Red and Yellow Bell Peppers
• Watercress
• Spinach
• Mango
• Dried Apricots
• Tomatoes
• Green Leafy Vegetables

B Vitamins– Important for using fats and protein as well as energy.  Also key for cell grown and your nervous system. This group is made up of B1-Thiamin, B2-Riboflavin, B3-Niacin, B6-Pyridoxin and B-12 (see below)

• Mushrooms
• Nuts
• Gluten-Free Whole Grains (Quinoa, Buckwheat, Brown or Wild Rice)
• Avocado
• Beansprouts
• Oranges
• Bananas
• Nutritional Yeast
• Beans
• Lentils
• Green Leafy Veggies (I love Kale)

B12-Used in nerve formation and cell production.  Anemia can result in B12 deficiency.

• Yeast Extract
• Gluten-Free Fortified Cereals
• Gluten-Free Fortified Nut Milks

Vitamin C-Fights infections and heals wounds. An important antioxidant in your everyday lifestyle.  It is important to note that Vitamin C is easily destroyed by heat, light and storage.

• Broccoli
• Parsley
• Potatoes
• Green Leafy Veggies
• Oranges
• Orange Juice
• Blackcurrants
• Kiwi
• Mango

Vitamin D- Our Sunshine…Needed for calcium use.  Helps form healthy bones and teeth.  Met through a few minutes of sunshine on your skin. D2 is animal free.

• Fortified Gluten-Free Cereals
• Fortified Nut/Seed Milks
• Soy Milk

Vitamin E-Antioxidant used to protect against disease.  Helps with tissue healing and skin health.

• Gluten-Free Whole Grains (Buckwheat, Brown Rice, Wild Rice, Quinoa)
• Tomatoes
• Olive Oil
• Avocados
• Carrots
• Nuts
• Seeds
• Apples

Vitamin K– Fights infection Used for energy usage.  Helps with blood clotting and healthy bones.

• Lentils
• Peas
• Lettuce
• Kombu Sea Vegetables
• Broccoli
• Green Leafy Vegetables

Minerals

Iron– Used in production of red blood cells and transportation of oxygen.

• Dates
• Figs
• Tofu
• Pumpkin Seeds
• Figs
• Beans
• Lentils
• Green Leafy Vegetables
• Cabbage
• Pumpkin Seeds

Calcium- Supports teeth, bones and muscles.  Also supports hormones and blood clotting.

• Almonds
• Soy Milk
• Tofu
• Green Leafy Vegetables
• broccoli
• Turnips

Zinc-Important for a strong, healthy immune system and wound healing.

• Gluten-Free Whole Grains (Buckwheat, Rice, Quinoa)
• Almonds
• Sesame Seeds
• Lentils
• Tofu
• Pumpkin Seeds
• Green Leafy Vegetables

Iodine-Important for metabolism and healthy functioning of thyroid gland.  iodine in vegetables depends on the soil.  Seaweeds are the best sources of iodine, especially kelp, which is also known as kombu.

• Kombu/Kelp Sea Vegetables
• Green Leafy Vegetables
• Asparagus

Magnesium– Needed for bone strength, nerve and muscle function.

• Almonds
• Cashews
• Apricots
• Avocados
• Bananas
• Apples
• Soya Beans
• Gluten-Free Whole Grains (Quinoa, Rice, Buckwheat)
• Green Leafy Vegetables

Selenium, Potassium and Phosphorous– Selenium is an antioxidant that fights diseases.  Potassium helps with blood pressure and calcium helps with balance.

• Tomatoes
• Bananas
• Strawberries
• Brazil Nuts
• Gluten-Free Whole Grains (Rice, Buckwheat, Quinoa)
• Chick Peas
• Pumpkin Seeds
• Nutritional Yeast
• Many other fruits and vegetables

Trace Elements- Fluorine, Copper, Chromium, Molybdenum and Manganese support bones, teeth, skin, hair and red blood cells. Vital for fighting against diseases.

• Seaweeds
• Potatoes
• Almonds
• Bananas
• Gluten-Free Whole Grains (Quinoa, Buckwheat, Brown Rice)
• Beans
• Lentils
• Green Leafy Vegetables

And, be sure to check out my Shop…I just added many new gluten-free and vegan products as well as fabulous kitchen tools for all your healthy cooking and baking needs.

Enjoy!