Vegan

Whole Food Plant Based

Low Fodmap

Gluten-Free

Macro-Compliant

I love to create whole food plant based meals that are not only gluten free, macro compliant and low fodmap but also delicious!

If you are looking to give plant based a try, you have come to the right place.

Vegan Sonja’s Pantry

Coconut Aminos - Similar to soy sauce but sweeter, great Asian style dishes

Dried Chives - Low FODMAP alternative to onions and garlic

Dulce (Seaweed) - Adds fishy flavor, replaces fish sauce in recipes

Ground Chia Seed - Thickener, Replaces egg

Ground Flax Seed - Thickener, Replaces egg

Hemp Flour - High in protein, contains omega-3 and omega-6 fatty acids

Mushroom Powder - This powder is usually used as a nutritional supplement but adds a beef-like flavor to vegan dishes

Nutritional Yeast - Adds flavor, protein, vitamin B12 and cheesy flavor

Peanut Flour - Low fat, high protein alternative to peanut butter

Tapioca Flour - Thickener, Replaces egg

Veggie Broth - Homemade veggie broth using scraps produces veggie broth that is both low fodmap and free!

Helpful Gadgets and Appliances

Air Fryer - The air fryer is one of my most used gadgets! It is a great way to prepare tofu that is perfectly crispy on the outside.

Blender - Used for blending and pureeing sauces and other liquids.

Food Processor - Makes light work of grinding all kinds of foods. There are various types and sizes of food processors. Some of the larger more elaborate food processors come with blades that could be used instead of a mandolin or grater.

Immersion Blender - These really come in handy for blending dishes like soups right in the pot where they are cooking.

Instant Pot - The IP is very helpful for speedy weeknight dump dinners among many other things as these innovative appliances can perform many tasks all in one pot.

Juicer - Used to make nutritionally dense homemade juices.

Lemon Squeezer - A hand lemon squeezer will squeeze almost all of the juice out of citrus fruits.

Mandolin - Good for extra thin slicing.

Rice Steamer - Although the instant pot will steam rice I still like to prepare mine in an old fashioned rice steamer. Most will also perform multiple functions.

Smoothie Blender - Quicker and easier to use than a traditional blender for those daily protein shakes and smoothies.

Zester - Grates the zest of citrus fruit.

Vegan Sonja is not a medical professional. This blog is intended to share recipes. Consult your physician before beginning any nutrition program.