Mother Earth Living

Allergen-Free Recipes: 3 Easy Vegan Meals

Rich in vegetables and gluten-free, these flavorful, allergy-free recipes can be healthy additions to your everyday table and make for easy vegan meals.
By Cybele Pascal
February 2013
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“Allergy-Free and Easy Cooking: 30-Minute Meals Without Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame” is a resource-rich cookbook that will help you get flavorful, safe, and healthy meals on the table swiftly.
Cover Courtesy Ten Speed Press


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In Allergy-Free and Easy Cooking, author Cybele Pascal provides enticing recipes that steer clear of the top allergens: dairy, eggs, wheat, soy, peanuts, tree nuts, fish, shellfish and sesame. In the following excerpt, find a vegan take on traditional ratatouille that’s safe for those with the most common food allergies. You can purchase this book from the Mother Earth Living store: Allergy-Free and Easy Cooking.

I started my kitchen career back when I was a teenager and a vegetarian. In those days, vegetarian food was pretty dependent on cheese. And lots of butter. And also, often, eggs. Vegetarian cuisine has come a very long way in the past twenty years or so; for one thing, it has moved away from all that fat. Going allergy-free has inspired me to think about vegan meals, not just vegetarian, what with one son having a dairy allergy and the other being allergic to eggs. Incidentally, my husband also has a dairy allergy that was finally diagnosed a few years ago, so cutting out dairy was truly a blessing in disguise for all of us.

I’m crazy about vegan food. If it were just me I was feeding, I’d probably go totally veg. I adore high-protein grains like quinoa and millet and am a bean fanatic, as is my son Monte, whom I often call my little chickpea. If you can’t eat legumes, try these vegan recipes for stuffed acorn squash, easy ratatouille, and vegetable lo mein.

Easy Vegan Meals

Stuffed Acorn Squash recipe
Vegan Vegetable Lo Mein recipe
Vegan Ratatouille recipe

Reprinted with permission from Allergy-Free and Easy Cooking: 30-Minute Meals Without Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame by Cybele Pascal, copyright © 2012. Published by Ten Speed Press, an imprint of the Crown Publishing Group. Buy this book from our store: Allergy-Free and Easy Cooking








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