Thursday, February 11, 2010

Feb. 11: Vegetarian Gluten Free Foods

I got a request for some suggestions for vegetarian foods for someone who is gluten-intolerant. That's a tough one because regular breads and pastas are out. We also need to keep this on a budget.

Rice is your friend. I published a super-easy Baked Brown Rice recipe here

I'd recommend making a big batch of baked brown rice so that you always have it handy to add to your meals.

Protein is vital for the vegetarian Beans in any form are going to be great for that, as well as low-fat dairy products and eggs, if you plan to be an ovo-lacto-vegetarian. Many different ethnic foods rely heavily on vegetarian ingredients, so I'm going to post some quick and easy recipes.

1 can black beans
1 can of corn
1 can of pinto beans
1 large can of tomato juice
2 tbsp chili powder
1/2 tsp cumin
1/2tsp garlic powder
1/2 cup chopped bell pepper, any color
1/2 cup finely minced onion (optional)
1 tbsp extra virgin olive oil (EVOO)
1.) In a large saucepan saute onions and peppers (if using) in EVOO until fragrant and tender.
2.) Add all of the other ingredients and stir well.
3.) Simmer on the stove top for 45 minutes to an hour. Leave the lid on for the first half hour, then remove the lid for the rest of cooking time to allow the chili to thicken.
This delicious chili can be served in the following ways:
Just as chili
Over rice
Mixed into rice and reheated with a little cheese on it
On a corn tostada shell
Over nacho chips and topped with shredded cheese
Stuffed into soft corn tortillas for enchiladas
1/2 head of cauliflower
2 potatoes
1 can of chick peas
1 cup frozen green peas
1 tablespoon curry powder
1/2 tsp garlic powder
1/2 cup of water
1/2 cup low fat plain yogurt
1.) Cut cauliflower and potatoes into bite sized pieces.
2.) Add all ingredients except for yogurt and green peas to a large saucepan.
3.) Put the lid on the saucepan and cook it on low for approximately one hour.
4.) Check the potatoes and cauliflower to make certain they are fork-tender.
5.) When your veggies are done add green peas and heat through (about 5 more minutes).
6.) Stir in yogurt and heat for an additional minute.
7.) Serve over rice.
Some quick snacks/meals:
Refried beans and salsa with baked tortilla chips
Fruit and yogurt
Oatmeal topped with fruit
Boiled eggs on garden salad
Stir fries
Nut butters on apples, pears or celery
Home mad trail mix
Being a vegetarian can be a wonderful, healthy and ethical lifestyle choice. Good luck on your journey!

1 comment:

  1. Thank you.. now just to start wanting to cook..oh and trying to go from eating only 3 types of raw vegetables to like at least 5..:|