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vegan has to avoid greens :-(

  • l

I have to avoid foods with high vitamin K for a while due to health issues. We're vegan and I'm gluten-free. Collards, kale, and broccoli have until now been included in an average of 10 meals per week. We've been have snow peas, red bell peppers, and carrots lately. Thank goodness it's summer.

Looking for GF, vegan veggie ideas that DON"T include the following: kale, collards, mustard greens, beet greens, dandelion greens, Brussels sprouts, broccoli, spring onions, spinach, sauerkraut, endive, or green leaf lettuce. Amaranth greens didn't make the list but I suspect I have to avoid them, too.

TIA

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  1. beets (sans greens)
    summer squash
    fennel
    peeled cucumber
    radicchio
    red cabbage
    corn
    radishes
    eggplant
    mushrooms
    red onion
    tomatoes

    hope things improve quickly so you can go back to eating greens soon!

    1 Reply
    1. re: goodhealthgourmet

      We're having lots of zuke, have cuke regularly in Shepherd's salad, eat lots of tomatoes, and will be having more mushrooms than we used to. Unfortunately, I don't care for radicchio, red cabbage, or radishes.

    2. Carrots? fennel? I'm thinking salads with grated versions, maybe with apple too? cole slaws yes, but also variations with orange, lime or other marinating juices, even the old stand-by with the raisins can be made new again with water chestnuts or cranberries.

      I'm not up on 'k' so forgive me if these suggestions violate the avoidance rules...

      1 Reply
      1. re: LJS

        Thanks. We're eating lots of carrots. My husband makes various things with fennel (which is on some avoid lists but not others). We're not really salad eaters (yet...) except for Shepherd's salad. I left cabbage off the to be avoided avoid list by mistake but don't care for it anyway. Can't stand raisins but we've found a source for sultanas and I like those.

      2. I guess more than specific ingredients (I have a list) I was looking for easy, new, exciting ways to prepare them.

        8 Replies
        1. re: lgss

          Perhaps look up Indian vegetarian recipes. I'm thinking of things like cauliflower and chickpeas with curry. You could substitute soy products for any dairy in recipes (like soy yogurt/cheese). Polenta with roasted beets, squash and carrots. Stuffed portabello mushroom caps are always good (stuff with brown rice, maybe some asparagus?). They can also be grilled and put on top of all kinds of things.

          My grandmother used to make a dish she called "Dill beans" which was basically diced potatoes, fresh green beans cut into bite sized pieces simmered together (usually in a pan that had fried some bacon first - obviously you'd skip that step). Toss in a bunch of chopped dill, salt, and pepper to taste about 5 minutes before it's finished. Could probably add in some sauteed diced red onion for a little color/flavor boost, too.

          1. re: Jen76

            We make a variety of Indian dishes and had already planned to have aloo gobi for supper tonight. My husband doesn't tolerate soy and most fake cheese has casein added back in for melt factor so isn't vegan. The dill beans sound good.

            1. re: lgss

              Galaxy Nutritional Foods makes a vegan rice cheese that's also GF, if that helps...

              http://www.galaxyfoods.com/ourbrands/...

              1. re: goodhealthgourmet

                I think we tried that once and didn't care for it. Might have been an different brand of rice cheese.

            2. re: Jen76

              "You could substitute soy products for any dairy in recipes (like soy yogurt/cheese)"

              I didn't think soy was allowed in GF diets. You could substitute dairy and soy with rice milk.

              1. re: ginael

                "I didn't think soy was allowed in GF diets. You could substitute dairy and soy with rice milk."
                ~~~~~~~~
                you were misinformed. unless the GF person also has a specific soy allergy or intolerance, there's no reason he or she can't have soy - it's got nothing to do with gluten. however, not all rice milk products are safe. some *do* contain gluten.

                1. re: goodhealthgourmet

                  Soy is allowed in GF diets but doesn't sit well with my husband's digestive system so we tend to avoid it. We use almond mylk.

              2. re: Jen76

                Hi Jen76,
                We made a version of dill beans and had it with hummus tonight. Thanks for sharing!

            3. I always get ideas from your posts, not vice versa! In Veg times last month there was a great avocado strawberry salsa. I'll find it if you want it. What about seaweed salads? You mentioned not liking radishes, so pickled daikonis out right? Have you done eggplant to death? There is a great eggplant thread now. Are you a fan of artichokes or asparagus? Have you thought about incorporating parsnips with your carrots? Is watercress an option? Fennel? Mint? I have some ideas, just not sure what you like.

              Edit: I also thought of zuchinni and squash blossoms as well as edible flowers. Also, tempura coud be a nice way to vary your limited options for a while.

              17 Replies
              1. re: enbell

                ummm lentil soup? gazpacho? lentil salad (i use lentil, roasted beets, red onions, marcona almonds, diced tomatoes, diced cucumber, dijon mustard, and a tarragon infused white vinegar, plus some fennel fronds for a garnish). huevos rancheros using soft tofu + tumeric for eggs, soy cheddar, on top of a tortilla (lard free, obviously) topped with a spicy tomato sauce. tofu stirfry using firm tofu, sesame oil, rice wine vinegar, garlic, ginger, sambal ooelek as the marinade.... with onions, peppers, chinese broccoli (or is that too much K??) and chinese cabbage....

                grilled zucchini and squash that were marinated in balsamic, evoo, garlic, s&p

                mushrooms sauteed in s&p, evoo

                roasted asparagus with mega garlic, s&p, evoo

                any veg roasted with the same (or grilled, both delicous)

                1. re: zamorski

                  based on my family experience, (and some very helpful advice from a close friend who is a pharmacist who specializes in anti-coagulants), zamorski's advice apears to be right on (assuming that the issue involves anit-coagulants )as for the closer monitoring, in my family member's case it was required for the first few months anyway (rules of the provider) for all patients.

                  one dish I have discovered lately and am loving is roasted garbanzos (chick peas). So easy and good: Take canned chickpeas, rinse a few times (removes excess salt), put in a baking dish, toss with salt, pepper, a bit of fresh rosemary (optional) or fresh thyme (also optional), olive oil, and if you like, any of the following: chopped red onions, red or yellow peppers, carrots, halved cherry tomatoes (these are particularly tasty). Roast at 375 for about 20 or 25 minutes. You can also add cumin if you want, though if you do it will remind you of some of the Indian dishes you are making, so might not want to for the sake of variety.

                  Obviously, won't work for a vegan, but if there is an appropriate yogurt substitute (tofu of some sort?) try that too.

                  1. re: susancinsf

                    We eat lots of garbanzos but haven't roasted them. Sounds good. Thanks! Yes, it's an anticoagulant issue. At this point they expect me to be on it (only) 3 months, not for life like many are. Tahini and almond mylk maybe instead of the yogurt?

                    1. re: lgss

                      I really love a recipe for roasted chickpeas with bulgur, lemon, and onions from the Flexitarian Table. Makes a good main dish, is vegan. It's early for this, but when I get good farmers' market tomatoes in the summer, I like to chop them and just fold them in at the end, uncooked. The recipe is paraphrased here: http://chowhound.chow.com/topics/5919...

                      1. re: Caitlin McGrath

                        I could probably replace the bulgar (which is not gluten-free) with quinoa or millet.

                        1. re: lgss

                          yes, bulgur is processed wheat. http://en.wikipedia.org/wiki/Bulgur

                          oh look, a buckwheat bulgur that is gluten-free: http://www.purenature24.com/shop/a367...

                          in caitlin's recipe, i thought of brown and wild rice pilaf -- that's be tasty.

                          i was going to suggest kashi brand whole grain pilaf, but it has some wheat (i love this stuff -- it's fabulous): http://kashi.com/products/kashi_pilaf...

                          1. re: alkapal

                            We use buckwheat so that's also an option.

                          2. re: lgss

                            Yes, I'm sorry - that part didn't make it from my mind to the post. I meant to suggest quinoa as a sub which would be good here, or even just brown rice. Since the grain is cooked separately, it's a matter of choice and what works for you. Quinoa would be a good fit time-wise, as it cooks in the same time as bulgur rehydrates, while the chickpeas roast.

                        2. re: lgss

                          my poor editing left out that I like to top with yogurt, but sounds like you got the idea....not sure about almond milk and tahini but worth a try. The other ingredients that are good are paprika and jalapenos if you like some heat.

                      2. re: zamorski

                        zamorski, very helpful information and insights in your post. thanks.

                        ps can you eat bananas if you're on lisinopryl?

                        ~~~~~~~
                        to lgss, the arabic dish loubieh is delicious and satisfying, and doesn't violate your list.

                        edamame with corn and limas are good, too. simply prepared, with vegan butter.

                        indian chick pea curry is excellent, too.

                        and i sure hope you get well soon!

                        1. re: alkapal

                          Thanks. What's loubieh? Haven't heard of it before.

                          1. re: lgss

                            loubieh is a dish of green beans in olive oil -- from the middle east, with tomato, garlic and onion. very savory. if you can use "pole beans" instead of just regular green beans, you'll be very happy. but regular green beans are very good, too. i just like the texture and heft of pole beans in this dish. http://almashriq.hiof.no/general/600/...

                            note: you don't have to use a pressure cooker, just cook till soft -- like southern beans ;-).

                            it's good for picnics or buffets, because it's best at room temp, and there's nothing to spoil from the heat!

                            1. re: alkapal

                              Oh, this must be the name of the dish my Lebanese clients shared one day. We have a pressure cooker which we use all the time.

                      3. re: enbell

                        Had artichoke hearts with pasta last night and asparagus a few days ago. I've never had parsnips but my husband doesn't particularly care for them. The tempura recipes I've seen call for (wheat) flour and eggs, could probably do it with egg substitute and GF flour but we don't like to deep fry stuff for a variety of reasons. Is there such a thing as baked tempura veggies?

                        Might have to explore eggplant more. We currently use it only as a cheese substitute on homemade pizza.

                        1. re: lgss

                          "Is there such a thing as baked tempura veggies?"
                          ~~~~~~
                          ok, baked GF tempura is something i'd like to see!

                          seriously though, i've had great success with cornmeal-crusted baked vegetables. okra & tomatoes are the most typical, but obviously you'll need to skip the okra for now. it works with other veggies, so maybe that's a nice option for something a little different.

                          make a vegan "egg wash"by mixing a couple of tablespoons of Vegenaise with a tsp of Dijon mustard and thinning it out with enough soy, almond or rice milk to achieve a consistency similar to beaten eggs.

                          toss 1 cup medium-grind yellow or blue cornmeal with 1/4 tsp of salt, 1/2 tsp fresh black pepper, 1/4 tsp paprika & a pinch of cayenne.

                          drop sliced vegetables into "egg wash" mixture and allow to sit for a few minutes. remove with a fork or slotted spoon, and dredge in seasoned cornmeal. shake off excess coating, and spread vegetables on a prepared baking sheet (i usually just line it with parchment).

                          bake in a preheated 450-degree oven for 30-40 minutes (depending on the type of vegetable), stirring once or twice to ensure even browning.

                          1. re: lgss

                            Duh on no gluten, sorry I spaced it! Do you like sprouts, and are you on or off the "soy wagon"?
                            1/3 c shredded carrot
                            1/3 c chopped scallion
                            2-3 c cauliflower florets depending on taste (recipe calls for broccoli as well, but I doubled cauliflower instead)
                            3 oz sprouts (I like clover, and pea, but alfalfa and onion work well too)
                            Dressing:
                            6 Tbsp soy sauce ( I use lite)
                            6 Tbsp white vinegar (I use rice)
                            6 Tbsp sesame oil (I usually use more like 3, and without the broc, you will need much less)
                            2 tsp fresh ginger (I usually use less if I cut back on the oil)
                            sugar to taste (I usually skip this)
                            Mix dressing in a bowl. Combine with veggies. Marinate for one hour.
                            Before serving toss with 8 oz bean sprouts and one seeded tomato (which I often omit). I also often ad a handful of grated red cabbage for color.

                            This is great over lettuce, rice or Chinese noodles. Hopefully none of the players in this idea is off limits! If so, sorry :)

                            1. re: enbell

                              Thanks! Not really into sprouts (mainly due to challenge of using them all before they get furry) but might be time to reconsider them. Sounds interesting, particularly for summer. Scallions are high in vit K so would have to leave those out, soy sauce nearly always contains gluten but could easily substitute tamari, white vinegar is not GF but apple cider vinegar or rice vinegar, as you mention, could be used instead.

                        2. I'm so sorry, sweetie -- that's rough. I do hope your vitamin K levels go back to normal, quickly.

                          A few ideas (many of which I suspect you've already tried or know... hopefully one of these sparks a good idea):

                          - ratatouille... I confess to eating it with tortilla chips; you could also have it with rice
                          - kichri (i.e. http://www.sustainlane.com/reviews/ki...
                          )- bhindi masala (dry curried okra)
                          - vegetarian pulao (i.e. http://www.indianchild.com/rice_recip... ; just sub another oil for the ghee
                          )- bean burger patties made out of mashed beans (black, white, chickpea, whatever), oatmeal, spices, potato flour or flakes (we also add egg, but it will bind fine with just vegetarian broth); pan fry in olive oil
                          - masala dosa (not so hard to make at home, though your first couple will probably come out kind of thick)
                          - Vietnamese summer rolls (rice crepes) filled with marinated tofu jerky (dofu gan), sesame oil marinated mung bean sprouts, jicama if you like, julienned vinegar pickled carrots, cucumber, cilantro or and toasted, crushed peanuts.
                          - boiled peanuts (Chinese or southern)
                          - silken tofu with wheat free soy sauce, toasted sesame oil, chives
                          - bhel poori (http://www.indianchild.com/Recipes/mi... ; just leave out the sev, since it has wheat)