Here are 3 recipes for gluten free soy free whole foods vegan meat substitutes. Use these for ideas and change up the flavors to add to any dish!

Walnut-Mushroom Taco “Meat”

Makes: about 3 cups

Ingredients

• 8 oz mushrooms, roughly chopped

• 1 cup walnuts

• 1 tbsp olive oil

• 2 tbsp diced onion

• 2 cloves garlic, minced

• 2 tsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp oregano

• ½ tsp salt

• 1 tbsp tomato paste

• 1 tbsp lime juice

Method

1. Pulse the mushrooms and walnuts separately in a food processor until finely chopped—but not mushy.

2. Heat olive oil in a skillet. Sauté onion 2–3 minutes; add garlic.

3. Add mushrooms and cook until their moisture evaporates and they begin to brown.

4. Add walnuts, spices and tomato paste. Cook 3–5 minutes, stirring occasionally.

5. Finish with lime juice.

Chef tip: Don't overcrowd the pan. You want the mushrooms to brown, which gives this its savory, meaty character.

BBQ “Pulled Meat”

Mushroom • Carrot • Jackfruit

Makes: about 4 servings

Ingredients

• 8 oz mushrooms, shredded or finely chopped

• 1½ cups young green jackfruit, drained and shredded

• 1 large carrot, shredded

• ½ small onion, thinly sliced

• 2 cloves garlic, minced

• 1 tbsp olive oil

• ¾ cup gluten-free BBQ sauce

• 1 tbsp apple cider vinegar

• 1 tsp smoked paprika

• ½ tsp garlic powder

• Salt and pepper

Method

1. Heat oil in a large skillet. Add onion and carrot; cook 3–4 minutes.

2. Add mushrooms and cook until most of their moisture has cooked away.

3. Add jackfruit, garlic, paprika, garlic powder, salt and pepper.

4. Stir in BBQ sauce and vinegar.

5. Simmer uncovered 8–10 minutes, stirring occasionally, until thick and pulled-meat-like.

Chef tip: Give the mixture time to caramelize a little around the edges. That's where the BBQ magic happens.

Great on GF buns, baked sweet potatoes, tacos, or a BBQ bowl.

Eggplant-Mushroom-Nut “Meatballs”

Makes: about 18 meatballs

Ingredients

• 1 medium eggplant, peeled and diced

• 8 oz mushrooms, chopped

• ¾ cup walnuts

• ½ small onion, chopped

• 2 cloves garlic

• 1 tbsp olive oil

• 2 tbsp ground flaxseed

• 3 tbsp water

• ¼ cup nutritional yeast

• 1 tsp Italian seasoning

• ½ tsp smoked paprika

• ½ tsp salt

• Black pepper

• 1–2 tbsp almond flour, if needed

Method

1. Mix flaxseed with water and let sit 5 minutes.

2. Sauté onion, eggplant and mushrooms in olive oil until very soft and most of the moisture is gone.

3. Pulse walnuts in a food processor until finely chopped. Remove.

4. Pulse the cooked vegetables until finely chopped.

5. Combine everything with flax mixture, nutritional yeast and seasonings.

6. Add almond flour only if the mixture seems too wet.

7. Form into balls.

8. Bake at 400°F for 20–25 minutes, turning once, until browned.

Chef tip: The key is getting the eggplant and mushrooms really dry before forming the meatballs. Otherwise they'll be soft instead of pleasantly chewy.