Guest Post: Two Meals That Are Gluten-Free, Refined Sugar-Free, and Vegetarian

Posted by Matt on August 2nd, 2011 at 09:57am

This guest post comes from Michael Shaw at No Flour, No Sugar Diet.

As someone who is vegetarian, mainly gluten-free, and trying to limit his refined sugar consumption– eating out, as you can probably imagine, can pose an assortment of challenges.  Even at some of my favorite restaurants, vegetarian or even vegan joints, they typically serve their burgers on gluten-based buns, or their desserts are sweetened with sugar (yes- cane juice-sweetened is still sugar).  My goal is always, wherever I am, to find a restaurant that offers all of the above (gluten-free, sugar-free, vegetarian) – at least as options – from their menu.  There will be more of them out there one day, but for now, they’re exceedingly rare.

Cooking at home, meanwhile, can also be tricky, not because I’m regularly entertaining meat-eaters alongside vegetarians (I’m not), but because it can simply be as hard as hell to come up with a solid variety of meals that address all of the above categories without costing a fortune.  So with that in mind, I’d like to offer up 2 simple meals that fulfill all of the requirements, pleasing vegetarians, gluten-intolerants/wheat-allergics, and those wanting to avoid sugar, whether by necessity or choice.  Here are two main courses that will help add to your own rotation while fulfilling various dietary restrictions, while still tasting great:

Falafel Sandwich with Tahini Sauce

This is a surprisingly easy and even kind of a fun meal to make.  Start with a basic falafel mix, best found in the bulk bins at health food stores or Whole Foods.

Mix dry falafel with water as per ratio instructions; stir to combine, let sit until water is absorbed, and form into 1 ½” diameter balls.

Fill frying pan with roughly ½” deep of olive oil, and heat oil for 2-4 minutes, depending on how quickly your pan heats (rather than deep fry falafel balls, I like to fry the lower half, and then rotate, which allows you to control the greasiness factor more).  Gently lower balls into olive oil with slotted spoon or similar, taking care not to be exposed to hot oil.  Turn after about a minute or two, checking regularly for browning.

Remove cooked falafel to paper towels immediately, and soak up as much oil residue as possible- the lighter the falafel, the better.

Instead of serving with pita bread, serve on oven-warmed corn tortillas, the higher quality the better.  Drizzle on tahini sauce, either store-bought or homemade, and add your favorite condiments.

Black beans with Greek-style yogurt

Black beans are such a great vegetarian protein staple, as they cook quickly (whether you’ve done the long pre-soaking process from dried beans, or simply bought canned beans, as I do), mix wonderfully with any vegetable, and can take whatever spice you prefer (though cumin is definitely the wisest choice).

1  tablespoon olive oil

¼ large, or ½ medium onion, diced

2 gloves garlic, minced

1 15 oz. can black beans, or pre-soaked equivalent, rinsed and drained

2 teaspoons water, or balsamic vinegar

1 teaspoon cumin

Greek-style yogurt

Heat pan and add olive oil.  After 30 seconds to 1 minute, add diced onions.  Stir regularly.  When onion reaches glistening, translucent quality, add garlic and stir for 15-30 seconds, being careful to mix well so garlic doesn’t burn.

Add beans and stir.  Add balsamic vinegar or water, stir again, and then add cumin and stir to coat.

Cook bean mixture for another 2 to 3 minutes, checking carefully that pan doesn’t get too dry; add more water/balsamic, if necessary.

Serve immediately with dollops of Greek-style yogurt; I prefer the 2% fat version.  It’s a far healthier alternative to sour cream, which tends to be much more processed and have too many saturated fats.

As with the falafel, beans can also be served with warmed corn tortillas, if desired.

Michael Shaw writes protein bars reviews, analyzes unrefined sugars, and closely follows the growing gluten-free and refined sugar-free markets. You can read more of his findings and insights at No Flour, No Sugar Diet.

Tags: healthy eating, healthy foods, Healthy Recipes, vegetarian recipes, what to eat

Under healthy eating Tags: healthy eating, healthy foods, Healthy Recipes, vegetarian recipes, what to eat