Popsugar Health & Fitness Healthy Foods Allergen-Friendly Vegan Recipes 15 Allergen-Friendly Recipes from a Vegan Blogger 18 July 2018 by Cyssi Ngo Image Source: POPSUGAR Photography / Cyssi Ngo It's no secret millions of people suffer from a food allergy, sometimes two. As a vegan with allergies to peanuts, soy, and aubergines, I get the struggle of attending a family dinner or backyard barbecue, completely lost on what's actually available to consume safely. Over the past two and a half years on Instagram as @sissy.foods, I've managed to rack up a few of my favourite sweet and savory meals. The majority of the recipes are free of the eight major food allergens — milk, egg, peanut, tree nuts, wheat, soy, fish, and crustacean shellfish — or can easily be modified to avoid them. The best part is they require minimal ingredients, can easily accommodate any diet, and are aesthetically pleasing! 1 Classic Oatmeal Bowl Image Source: POPSUGAR Photography / Cyssi Ngo The recipe provides an easily adjustable oatmeal bowl sweetened with bananas and perfect for any chilly mornings. 1 / 15 2 Blueberry Oatmeal Bowl Image Source: POPSUGAR Photography / Cyssi Ngo To the Classic Oatmeal Bowl, I stir in a half cup of defrosted frozen blueberries before removing the pot from the stove. 2 / 15 3 Chocolate-Cinnamon Oatmeal Bowl Image Source: POPSUGAR Photography / Cyssi Ngo To the Classic Oatmeal Bowl, I add 2 tablespoons of cacao powder and 1 tablespoon maple syrup to balance out the slight bitterness. 3 / 15 4 Vanilla Overnight Oats Image Source: POPSUGAR Photography / Cyssi Ngo Switch to overnight oats during the Summer when hot meals are not an option. Recipe: 1/2 cup gluten-free rolled oats 1 tbsp chia seeds 1/4 cup dairy-free yoghurt 2/3 cup cashew milk (sub any non-dairy milk) 1-2 tbsps maple syrup Splash of vanilla extract Mix all ingredients in an airtight container and set in the fridge overnight. You'll have breakfast to go in the morning! 4 / 15 5 Breakfast Quinoa Image Source: POPSUGAR Photography / Cyssi Ngo When you feel the need to switch up your grains, try quinoa for a gluten-free option. Recipe: 1/3 cup uncooked quinoa 2/3 cup non-dairy milk 1 tbsp maple syrup 1/2 tsp cinnamon 1/4 tsp ground ginger Splash vanilla extract Add all the ingredients in a pot and set on medium-high heat to let it boil. Once boiling, reduce to a simmer and cover the pot. Let it sit for about 15 minutes or until the quinoa is cooked and liquid is absorbed. It's ready to enjoy hot with a splash of milk or with your choice of fruit. You can also store it for the next morning and reheat in the microwave! 5 / 15 6 Blueberry Chia Pudding Image Source: POPSUGAR Photography / Cyssi Ngo This can pretty much be considered dessert for breakfast. Recipe: 1/3 cup frozen blueberries, completely defrosted 2 tbsp chia seeds 1/2 cup almond milk (or sub any non-dairy milk) 1 tbsp maple syrup In an airtight container, stir together the chia seeds, almond milk, and maple syrup. Add in the blueberries and give a quick mix before storing the container in the fridge for 4-6 hours or overnight. Once ready to eat, I like pairing it with some non-dairy yoghurt, granola, and fresh fruit! 6 / 15 7 Coconut Matcha Chia Pudding Image Source: POPSUGAR Photography / Cyssi Ngo Coconut and matcha are an unbeatable pair when it comes to breakfast. Recipe: 1/4 cup chia seeds 1/4 cup shredded coconut 1 tbsp ceremonial grade matcha powder 1 cup coconut milk (or sub any non-dairy milk) 1 tbsp agave (or sub sweetener of choice) In an airtight container, mix together the chia seeds, shredded coconut, and matcha powder. Add in the coconut milk and sweetener and whisk until well incorporated. Seal the container and let it sit in the fridge for 4-6 hours or overnight. If the pudding mixture is a little thick, add extra milk little by little until desired consistency is reached. 7 / 15 8 Mango-Mint Smoothie Bowl Image Source: POPSUGAR Photography / Cyssi Ngo Fresh mint will add an instant kick to any smoothie bowl. Try combining with mangoes, bananas, and pineapple for a tropic-inspired bowl. 8 / 15 9 Gluten-Free Oat Pancakes Image Source: POPSUGAR Photography / Cyssi Ngo Treat yourself to healthy, fluffy pancakes that are refined-sugar-free, gluten-free, oil-free, and dairy-free. Recipe: 1/2 cup non-dairy milk 2 tsps apple cider vinegar 1 1/4 cup oat flour 1 tsp baking powder 1 tsp bicarbonate of soda 1 tsp ground cinnamon 2 tbsp maple syrup 1/2 cup applesauce 1 tsp vanilla extract In a bowl, combine the non-dairy milk and apple cider vinegar and let it sit for 10 minutes. This will act as the "buttermilk". While the milk is sitting aside, combine the oat flour, baking powder, bicarbonate of soda, and cinnamon in a bowl. (To make your own oat flour, process rolled oats in a blender until a flour-like consistency has formed.) Add in the remaining ingredients, including the "buttermilk," and stir until just combined. Do not overstir! Let the mixture sit for about 5-10 minutes. On a medium-high heated nonstick pan, spread 1/3 cup of batter onto the pan and let it cook for 2-3 minutes or until edges have become matte. Flip and cook for an additional 2-3 minutes before removing from pan. Repeat, stack, and enjoy! 9 / 15 10 Golden Oatmeal Image Source: POPSUGAR Photography / Cyssi Ngo Inspired by the popular golden milk drink, this recipe makes it easy to incorporate turmeric into your diet. 10 / 15 11 Berry & Oats Protein Smoothie Image Source: POPSUGAR Photography / Cyssi Ngo Feel free to add your choice of protein powder to the smoothie recipe for a protein-packed breakfast. 11 / 15 12 Almost Pad Thai Almond Butter Noodles Image Source: POPSUGAR Photography / Cyssi Ngo Substitute the almond butter for any nut or seed butter and try using coconut aminos instead of soy sauce in the recipe for a soy-free version. 12 / 15 13 Vegan Singapore Noodles Image Source: POPSUGAR Photography / Cyssi Ngo Add in tofu or seitan for a soy-free version of the recipe and you'll have a quick, satiating meal! 13 / 15 14 Korean-Style Lentil Bowl Image Source: POPSUGAR Photography / Cyssi Ngo This recipe requires less then 20 minutes and provides an easy source of protein for vegans. 14 / 15 15 Pasta with Creamy Pumpkin Sauce Image Source: POPSUGAR Photography / Cyssi Ngo With as few as six ingredients, this will be your next go-to dinner for lazy nights. 15 / 15 Healthy FoodsVeganHealthy RecipesHealthy LivingHealthy Eating TipsOriginal PhotosPhotography