Food intolerances?? Vegan, Lactose Free, Gluten Free Recipe!

Vegan High Protein "Pretend Meatloaf"

Alices Pumpkin Quinoa Veggie Loaf

I love a good challenge and when one of my clients came to me with issues trying ton control her weight, train for a triathlon and have sufficient energy as well as having many food intolerances/choices i saw this as a tough but great challenge! I have now made a few recipes for her and this is one that will begin of many for those of you have have any of the following nutritional needs:

Vegan (egg free, any animal traces free), Lactose Free, Whey Free, Gluten Free, High Protein, Low Carbohydrate, Low saturated fat

As a vegan who also doesn't eat dairy or whey protein it is important to make sure your body is receiving sufficient intakes of all macronutrients to supply energy and fuel muscles efficiently as well as muscle recovery. Vegan diets are generally higher in carbohydrates, so stick to the carbohydrates that have lower GI (generally less sugar, slowly impact on blood glucose/insulin response) such as quinoa, buckwheat, sweet potato, brown rice, pumpkin etc which are all also gluten free! As you are consuming higher carbohydrate make sure to watch your fat intake. My client uses Pea Protein as a substitute for whey as it is gluten, lactose, whey free and great for vegans!

This is a great meal for anytime of the day wether you are on the go or at home, its simple, fast, cheap, easy and tastes great to top it off! It can be frozen ahead of time and pre-sliced into meal sizes as an easy meal choice. Of cause you can change the vegetables used or even some of the grains depending on taste.

Ingredients:

1 cup cooked quinoa 

1/2 cup almond meal

1 tablespoon sunflower seeds and 1 Tablespoon pepitas

180g pumpkin cooked, mashed (or sweet potato)

1 large carrot grated (approx 100g)

40g gluten free falafel mix or chickpea flower plus mixed herbs (same thing!)

2 cups english spinach, chopped, washed

1/2 cup zucchini, grated (125g)

Flavourings: (all optional)

1/2 onion chopped finely

1 tbs minced garlic and 1 tsp minced ginger

1 tps coconut oil

1 tsp chilli (depends on own taste)

2 tsp mixed herbs

1 tbs gluten free moroccan seasoning

Method:

Begin by cooking quinoa and pumpkin, this can be done ahead of time and left in the fridge as you want them slightly cool. (cook quinoa like rice absorption method) Pre-heat oven to 180deg and line  a baking pan (bread loaf size)

Begin by adding coconut oil to pan then your garlic, ginger, and seasonings, then add diced onion. Sauté off. Add carrot, zucchini and then spinach after a few minutes.

Cook for approx. 5-10 minutes and then let cool for 5 minutes. Once slightly cooled add in pumpkin, quinoa, almond meal, peppitas, sunflower seeds and chickpea flower in a large mixing bowl. Mix all together and and pour into your baking dish.

Cook for approx. 30-40 minutes and turn down oven temp if starts to brown on top to early. Let rest before you eat it. Delicious hot or cold.

Nutritional Information:

(recipe is based on 4 serves for a female 2 for male)

Per Serve:

180 calories

6.5g Fat (0.8g saturated)

10g Protein

20g carb (5g sugar)

5g fibre