Welcome! If you haven’t read my story, do so now before reading this. It will explain why I’m a low-FODMAP vegetarian who has been inspired by the Paleo diet.
Here, you will learn how my recipes are vegetarian, low-FODMAP, and paleo-inspired. Then, I’ll introduce you to my favorite ingredients and brands that I always have on hand. Each link will show you where you can purchase the item.
Every recipe is 100% vegetarian.
I am first-and-foremost a vegetarian. That means meat never makes an appearance! I use organic ingredients whenever possible, a variety of seasonal plants, nuts and seeds, grass-fed cheese, and pasture-raised eggs.
On some recipes, you’ll see a tip for how to make the dish vegan. This could be done by substituting vegan cheese or nutritional yeast for dairy cheese, vegan butter for ghee, or a flax egg for an egg (see my ingredients below).
Low-FODMAP & Gluten-free
Every recipe is 100% low-FODMAP and gluten-free.
The only exception to this is when a recipe includes a small serving of a higher-FODMAP ingredient that doesn’t bother me (i.e., mushrooms or honey). When that’s the case, I will make a note in the text and provide a substitution, if possible. Be aware of your food sensitivities and whether you should swap out an ingredient for another.
Most recipes are Paleo.
Several of the other recipes are also paleo. However, being a strict paleo-vegetarian is not realistic or healthy for me, so I considered most of my recipes to be “paleo-inspired”.
Essentially, this means all recipes are created using whole foods without the addition of processed food items, refined oils or sugars, and are mostly grain-free and legume-free. Occasionally, you’ll see a recipe with food items that are not considered paleo like corn, quinoa, peanuts, potatoes, or cheese.
Favorite Ingredients & Brands
I do most of my pantry shopping through Thrive Market, but I’ve provided links to all ingredients on Amazon, or elsewhere, so you can purchase them.
Cheese & Vegan Cheese/Butter:
Always buy cheese from grass-fed and pasture-raised animals. This supports more ethical and sustainable methods of cheese production. I use cheese in many recipes, but you can always substitute with vegan cheeses if you prefer (see below).
Since it’s not always easy to find or identify “ethical” cheeses, I also use vegan cheeses. Below are some of my favorite brands. Don’t worry, these are not like the vegan cheeses of old that tasted rubbery and bland. They are artisan vegan cheeses for a reason!
- Kite Hill, Artisan Cheese & Yogurt
- Treeline Treenut Cheese
- Miyoko’s Creamery, Cheese & Butter (this company has the BEST vegan butter!)
- Vtopian Artisan Cheeses
Eggs & Vegan Eggs:
Always buy eggs from pasture-raised chickens. Not only does this ensure greater ethical standards of production, but also increases the human health benefits while decreasing health risks. Below are two companies for which I’ve researched and am happy to support. They are by far the best eggs you’ll come across at the grocery store. Despite being pricey, they are totally worth it! The difference in shell hardness, yolk color, and egg constitution is clear.
Both companies produce organic, pasture-raised eggs at family-owned farms around the country. I currently buy fresh eggs from a local farmer nearby, but these are my go-to commercial eggs and are great alternatives if local eggs are not an option for you.
For those of you who are vegan, check out VeganEgg. It is made from algal flour and protein from microalgae and can be used like normal eggs: you can make scrambled eggs, omelets, and even use it in baking! Go for it!
Tofu & Tempeh:
I use tofu, tempeh, and other soy products in some recipes to provide the vegan-approved bulk that meat normally provides for omnivores. While soy products are not technically paleo, if you are not following the diet strictly for health reasons, you will find these products delicious! My favorite brands are Hodo Foods and Lightlife because their products are organic, non-GMO with no filler ingredients. You may be able to find them in the refrigerated section in your natural grocery store.
Flours & Meals:
Below are the common types of flours I use in my cooking and baking. Most commonly, you’ll see almond flour, arrowroot flour, and coconut flour as ingredients, but I enjoying experimenting and cooking with the others as well for different purposes. These ingredients are essentially the substitutions for wheat flours.
- Almond flour
- Arrowroot flour
- Cacao powder, raw
- Cocoa powder, baking
- Coconut flour
- Flaxseed meal
- Quinoa flour
- Green banana flour
These ingredients are used in place of milk, cream, or soy sauce due to their low-FODMAP status. I use almond and coconut milk in almost all baking recipes as they can be used as substitutions for dairy milk, but are not made from grains or soy. Coconut aminos, like tamari sauce, can be used in any dish that calls for soy sauce. Both options contain far less sodium and no wheat or filler ingredients.
Olive oil and coconut oil are my go-to oils for cooking and baking, respectively. Both are low-FODMAP, paleo, and vegan and therefore, can be used by all. In recipes that call for ghee (clarified butter), you can substitute with vegan butter or sometimes coconut oil. This palm shortening is harvested from sustainable palm trees and can be used in place of ghee, but it’s not my go-to oil.
- Coconut oil
- Coconut butter
- Cacao butter, organic, raw
- Olive oil, extra-virgin
- Palm shortening
- Vegan butter
True to the paleo way of life, these sweeteners are refined sugar-free and more flavorful than other sweeteners. I mainly use coconut sugar, maple syrup, or fruit as sweeteners. Since honey is technically a high-FODMAP food, when I do use it, it’s in small quantities. If you cannot tolerate honey, maple syrup can be substituted one-for-one. Sometimes you may even be able to use dates!
The following are common cooking and baking ingredients. I always use baking soda in place of baking powder to avoid the corn or potato starch additive. Nutritional yeast is one of my favorite ingredients to add to food which gives a nutty, cheesy flavor. It can be added to almost any savory dish and used in place of parmesan cheese. Finally, make sure to always buy pure vanilla and peppermint extract to avoid filler ingredients.