As you may know by now, my vegan diet is based on consuming more fruits and veggies. Any recommendation I make comes from the basis of a wide variety of fruits and vegetables eaten throughout the day. I was specifically asked how one could go vegan if they had a fruit or nut allergy. I will be addressing those two points specifically, sharing a few creamy without nuts recipes, and ending the blog with links to a couple of my favorite vegan blogger’s IG accounts. I want to give a disclosure that I am not a nutritionist and my blogs are simply suggestions based on my own research.
Can one go vegan with a nut allergy? Absolutely they can! It just takes a little extra planning.
Nuts are important to a vegan diet because they provide healthy fats and they are an excellent source of protein. Avocados are an excellent substitution for those healthy fats, legumes are high in protein and seeds (hemp, chia and flax) contain both protein and the fats needed for a balanced vegan diet. A soy, rice or hemp milk can be substituted for cow’s milk. I would also suggest extra spinach and broccoli for anyone who is vegan without nuts.
The biggest place I find nuts in vegan recipes or ready to buy products is in the cheese. Thankfully there are more vegan cheeses being produced from soy and rice cultures, these are usually found in a specialty store (check out Rabbit Food Grocery in Austin, they ship worldwide!). But other than that, there are so many ways to make delicious meals and snacks without nuts! Check out these amazing creamy recipes!
Now what if one has a fruit allergy? Guess what, you can be vegan too! I was specifically asked about a citrus fruit allergy. As we all know, citrus fruits are high in vitamin C, but they are not the only ones. Broccoli, leafy greens, guavas, kiwis, strawberries and brussel sprouts (to name a few) also contain high levels of vitamin C. Potassium, also found in citrus fruits, can be absorbed by consuming bananas, cantaloupe or a wide variety of other fruits.
What it boils down to is that a vegan diet with a WIDE VARIETY of fruits, vegetables, legumes and whole grains will probably provide you with most of what you are missing out on with your allergy. Every vegan (well every person really) needs to take a supplement to ensure the optimum intake of nutrients, so I suggest speaking with a nutritionist to find out what one would need specifically in a supplement.
I enjoyed writing this blog and I hope it was helpful! Below are a couple of vegan IG accounts I follow that I would suggest following if you want to try cooking vegan! Thanks for reading.