Soy – we all know this one. Soy is a great meat substitute and provides excellent protein. It should, however, be enjoyed in moderation. While its natural phytoestrogens may be beneficial to some menopausal women, it might not be as happily enjoyed by men on a regular basis. Soy is also another common food allergen, so pay attention to what your body is saying to you when you eat it. Soy is one of the most prevalent crops in North America, and the majority of soy grown here is now genetically modified. If you’re hard core about this, look for certified organic, non-GMO varieties. Soy is most often enjoyed as soy milk or tofu. Don’t try to eat plain tofu – that’s just kind of gross. Cook it with other naturally flavourful foods like vegetables, herbs and garlic because it will take on the flavour of whatever food you cook it with.
Quinoa is an ancient grain that has become more popular in our neck of the woods in recent years. Nutty and fragrant, quinoa is beige coloured, small, round and very light weight. You may also find red quinoa which is deep red-brown in colour, slightly more fragrant and nutty, but equally delicate in flavour. Quinoa is an ancient grain originating from the Andes in South America where it was once a staple food for the Incans. This gluten-free grain is the most high in amino acids of all grains and can be an adequate protein substitute for vegetarians. It is also a good source of fibre, complex carbohydrates, calcium, phosphorous, iron and vitamins B and E. Quinoa cooks faster than rice, so is a great choice when you’re pinched for time. To prepare quinoa, simply cook it like rice in your rice cooker or on your stovetop. Enjoy it as a side to meals, or with diced vegetables as a cold salad.
Buckwheat (Kasha) is a dark brown tear-drop shaped seed that, despite its name, is not related to wheat and is gluten-free. Originating in Asia, buckwheat is grown around the world today, but is still relatively unappreciated. It is a great source of protein, with a complete amino acid profile, and also contains vitamins E and B. Like millet, this grain is also alkaline forming. Buckwheat groats, or Kasha, can be cooked and enjoyed like rice. Buckwheat flour can also be used to bake, and is often used to make pancakes and Japanese soba noodles
Eggs might not be an acceptable option for some vegetarians out there, but it one of the best sources of protein available. My dietician once told me that all foods contain the enzyme required to break themselves down, but that these enzymes are destroyed by heat. According to her, as long as you don’t cook egg yolks until they are hard, you can preserve the lipase enzyme required to break down the fat and cholesterol of the egg, and won’t need to worry so much about the effects of that added fat and cholesterol in your diet. The healthiest way to cook eggs is soft boiled, sunny-side up or over-easy; all of which preserve a soft or runny yolk.
Dairy and Cheese are the final options I’ll mention here. Again, for some vegetarians, this may not be an acceptable option. Many others are also intolerant or allergic to dairy. If you are lactose intolerant, you may also be intolerant to milk’s casein protein, so my non-medical advice to you is to just avoid dairy completely. Some people who are intolerant to cow dairy can tolerate goat or sheep dairy without issue (like me). But, really, I don’t think we should be consuming dairy in the first place – it’s very unnatural and unnecessary. If you want calcium, eat lots of dark leafy greens, take high quality supplements and enjoy some natural sunlight everyday.
There you have it – some vegetarian and gluten-free options for protein. Enjoy!
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im always on a Gluten Free diet. i really hate my allergy to gluten because i love the taste of wheat bread. oh well, you just got to live with it.
I’m sorry you feel so bad towards your gluten allergy
Have you tried gluten-free breads in stores? I know they tend to be pretty dense, but some brands are pretty good. My favourite GF store bread is Food For Life’s brown rice loaf which is fruit juice sweetened. Very pricey, but worth a treat once in a while. I also make my own breads on occasion which are much fluffier than any store brand I’ve tried. You should experiment – look at your allergy as an excuse to try different foods and experiment in your kitchen… it took me 8 years to finally be comfortable with being gluten-free but I’m so much happier for it now. I hope things turn around for you in the same way they did for me 
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Great site and I wish you luck.
I am most intrigued learning more about whole food plant-based nutrition and I think that you could encourage your followers to read and learn more about that was of eating. Michael Pollan is a wonderful author as is T. colin Campbell of “The China Study”, Dr. Joel Fuhrman, Dr. Caldwell Esselstyn are a couple more (great books) and they have awesome Youtube lectures.
To eat whole food plant-based foods, one needs not worry about coronary heart disease, osteoporosis, cancers, potentially inherited diseases and auto-immune diseases. You strengthen your immunity system by eating foods that are organic, non-processed, no refined sugars and no animal products.
You feel incredible and consequently your ‘cravings’ for gluten and wheat products subside because your tastebuds change. It is an amazing transformation. If you eliminate animal protein and thereby the acidity levels in your body which cause all sorts of diseases and problems you have come so much further ahead than most of society.
Sometimes we are given a gift…like an allergy…..and that makes us source other options to eat. Maybe it’s a blessing in disguise instead of something detrimental.
I’m not gluten intolerant nor do I have any food allergies. I voluntarily chose to not eat meat, dairy, gluten or refined white sugars or starches.
I have never felt better in my life.
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Great article, thank you. I am very interested in finding a diet that lowers my sugar intake. I currently have a sweet-tooth, and am finding it difficult to find meal plans, what to eat for snacks, etc. While diabetes is not something that runs in my family, I am still concerned and would like to be smart and take a proactive approach to my health.
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Hi, Shipping to Canada for my book is $4 and you can order a copy at http://www.glutenfreeliving.ca