I want to follow a vegan diet, but I’m allergic to nuts. What are some safe and nutritious alternatives?”

You absolutely can be vegan without eating nuts — lots of people are allergic and still thrive on a plant-based diet. Here’s a list of safe and nutritious options for you:

Plant-Based Protein (No Nuts)

Legumes: Lentils, chickpeas, black beans, kidney beans, edamame Tofu and Tempeh (made from soybeans – double-check you’re not sensitive) Soy milk or oat milk (nut-free options) Seitan (made from wheat gluten – high in protein, but not for those with gluten intolerance) Quinoa and buckwheat (high in protein, and naturally gluten-free) Hemp seeds, pumpkin seeds, sunflower seeds (if you’re not allergic to seeds)

Healthy Fats

Avocado Olive oil, coconut oil Tahini (sesame seed paste) Chia seeds and flaxseeds (great for omega-3s)

Calcium & Iron Sources

Dark leafy greens: Kale, spinach, bok choy Fortified non-dairy milk: Soy, rice, oat (look for calcium, B12, vitamin D) Tofu (calcium-set), legumes, lentils Whole grains and iron-fortified cereals

Other Essentials

B12 supplement: Since B12 comes mostly from animal products, this is important Diverse veggies and fruits: To get your vitamins, minerals, and fiber

Example of a nut-free vegan menu for a full day :>

Breakfast

Tofu Scramble with spinach, mushrooms, and cherry tomatoes Whole grain toast with avocado Oat milk latte or herbal tea

Lunch

Chickpea salad wrap with lettuce, cucumber, and tahini dressing (no nuts) Sweet potato wedges Fruit bowl with banana, kiwi, and blueberries

Snack

Roasted edamame or pumpkin seeds Dairy-free yogurt (soy or oat-based)

Dinner

Stir-fried vegetables with tofu or tempeh, served over brown rice Miso soup with seaweed and tofu Steamed broccoli or bok choy

Dessert (Optional)

Coconut milk chia pudding with fresh mango