CIRS approved Vegan lunch bowl three ways!
For those following a vegan diet (no dairy, fish, cheese, eggs etc.), the mold free diet may be a bit more of a challenge, as common protein sources like legumes are not allowed. But take comfort- there are delicious, nutritious, and satisfying options!
The general rule for the CIRS approved Vegan Lunch Bowl is to eat a balance of fruits and vegetables from each category of approved foods. Including vegetables that naturally contain higher amounts of protein will help you feel full longer. Nuts and seeds are nutritious, delicious, and if they are prepared & stored properly- they can also be mold-free. However, nuts & seeds do contain amylose, and Dr. Shoemaker’s healing protocol for mold illness strictly calls for ‘low’ or ‘no amylose‘ foods to support healing. If eliminating nuts & seeds does not appeal to you- use them sparingly and be cautious of mycotoxins.
Each Vegan Lunch Bowl listed is dairy free, nightshade free, sugar & sweetener free, nut free, and of course contains no meat, fish, or poultry. Here are your three delicious combinations. Enjoy your satisfying, mold free and CIRS approved vegan lunch!
Yield
Each combination is one meal serving
Prep time
Total time
5-35 minutes
Ingredients & Directions
Vegan Lunch bowl Butternut Broccoli: 1 cup steamed broccoli, ⅓ of medium or 50g avocado , 1 cup washed & chopped sorrel leaves (getly steamed if you prefer), ½ cup peeled/cooked winter squash, 1 tablespoon fresh/washed/minced green onion. (estimated protein is 10grams before dressing.) Assemble all ingredients in a large shallow bowl, sprinkle with minced green onion and drizzle with your choice of Mold Free Menu dressing. This combination is awesome with Coconut Lime dressing below!
Vegan Lunch Bowl Mediterranean style: 2 tsp freshly chopped garlic, 2 tsp olive oil, 1-3 fresh lemon wedges, 1 cup washed & trimmed asparagus, 1 cup washed and grilled artichoke, ⅓ of medium or 50g avocado, ⅓ cup chopped fresh red bell pepper (replace if avoiding nightshades), 1 cup washed/chopped/gently cooked collard greens. (approximately 18 grams of protein total before dressing) Saute 1tsp garlic, 1 tsp olive oil, and asparagus over medium heat until crisp tender about 10 minutes. Squeeze 1 lemon wedge over. Boil trimmed/halved artichoke for 15 minutes, drain well. Squeeze 1 lemon wedge, 1 tsp olive oil, and 1tsp garlic in a bowl. Add cooked artichoke and toss to coat. Place coated artichoke on a medium heated grill and cook for 5-10 minutes. Assemble all ingredients in a large shallow bowl and drizzle with your choice of Mold Free Menu dressing. Pairs well with Mediterranean Standby below.
Vegan Lunch Bowl Protein Power: 1 cup chopped & gently cooked fresh zucchini, 1 cup riced & gently cooked cauliflower, 1 cup chopped/cooked hubbard squash, 1 cup fresh or lightly steamed spinach, ⅓ of medium or 50g avocado. (approximately 18 grams of protein total) Assemble all ingredients in a large shallow bowl and drizzle with your choice of Mold Free Menu dressing- excellent choices below.
Dressings – choose one that suits your mood! (free instant download here with detailed instructions & measurements of the five favorites listed below)
Everyday Herb: Lemon juice, olive oil, parsley, garlic, green onion or chives, basil. Salt (Celtic, Kosher,or Pink Himalayan) to taste.
Coconut Lime: Lemongrass, coriander/cilantro, thai basil, fresh red chili (omit if avoiding nightshades), lime, coconut milk, salt (Celtic, Kosher,or Pink Himalayan) to taste.
Touch of India: Fenugreek leaves, lemon juice, ginger, red chili pepper (omit if avoiding nightshades), cilantro, salt (Celtic, Kosher,or Pink Himalayan) to taste.
Mediterranean Standby: Basil, oregano, lemon juice, olive oil, salt (Celtic, Kosher,or Pink Himalayan) to taste
Creamy Avocado: avocado, coconut milk, dill, lemon juice, salt (Celtic, Kosher,or Pink Himalayan) to taste. Creamy avocado dressing is amazing with cucumbers!
- Free exclusive recipes
- Helpful product giveaways
- Latest news before it reaches the blog
- Supportive tips from the moldfreemenu community
Other posts you might be interested in:
Two most important First Steps in healing from mold illness
Definitions and important phrases related to CIRS
35 safe foods for CIRS and five to avoid completely
What is a Low Amylose diet and why follow it?
According to Dr Shoemaker, the low amylose diet is a priority. Taking additional action like removing common inflammatory foods is entirely your decision to make. Some recipes may have ingredients that you don’t like or your body reacts to in some way. We recommend you avoid any food you negatively react to and substitute a different no-amylose food that does not create discomfort. Some common triggers to keep in mind are: nuts & seeds, dairy, and nightshades. Occasional consumption of some potentially inflammatory whole foods like healthy nuts & seeds, small amounts of egg, fresh vegetables & fruits that are considered nightshades might be tolerated by some people. Use caution and observe reactions to these foods carefully when challenging them after your elimination diet.
Always use fresh ingredients while healing from CIRS. NO dried, cured, canned, jarred, or pre packaged foods are recommended because of the potential for mycotoxins and unaccepted additives.
CIRS approved, moldfreemenu recipes will be low or free of amylose, and slant to AIP (Autoimmune Protocol Diet), Dairy Free/Gluten Free/Whole30/Low-carb, Paleo. The recipes will also not contain fungus, mold, or sugar. If any ingredient is unfavorable for you, omit it and potentially substitute something from the Mold Free Menu list of CIRS approved foods that is similar.
*NOTE: eggs are often not tolerated to some degree; causing an inflammatory response. Pay very close attention when reintroducing eggs on your elimination diet; most will need to eliminate eggs for the early stages of healing.
*NOTE: for those with pain, aching and myalgia, nightshades should be avoided.
*NOTE: nuts and seeds contain amylose, and might contain mycotoxins. Eat in moderation or avoid. If nuts and/or seeds are listed on moldfreemenu, they have been selected based on research that they are less likely to contain mycotoxins. ALWAYS store in a cool, dark, dry place.
*NOTE: Take considerable caution selecting fish & seafood, as many are likely to contain varying amounts of toxins & bacteria. Avoid especially in the early stages of healing or eat in moderation to minimize toxins. More info
A low amylose diet is beneficial for CIRS recovery according to Dr. Shoemaker. Elevated MMP9 levels can often be reduced by following a strict low or no amylose diet. Ask your health professional to monitor your bloodwork details.
Share this (Facebook, Pinterest, Instagram)
Keep your vitality. A life without health is like a river without water.
– Maxime Legace
The information we provide at Moldfreemenu.com is intended to provide information to better understand how a healthy diet is part of healing from biotoxin illness and not intended to replace consultation with a qualified medical professional.Specific medical advice including diagnosis and treatment will not be provided. This diet does not cure mold illness but does help reduce inflammation- thus reduce symptoms triggered by inflammation.