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vegan has to avoid greens :-(

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lgss Jun 17, 2009 12:50 PM

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. goodhealthgourmet RE: lgss Jun 17, 2009 01:04 PM

    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
      l
      lgss RE: goodhealthgourmet Jun 17, 2009 02:17 PM

      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. l
      LJS RE: lgss Jun 17, 2009 01:18 PM

      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
        l
        lgss RE: LJS Jun 17, 2009 02:29 PM

        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. l
        lgss RE: lgss Jun 17, 2009 04:17 PM

        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
          Jen76 RE: lgss Jun 17, 2009 04:50 PM

          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
            l
            lgss RE: Jen76 Jun 18, 2009 11:22 AM

            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
              goodhealthgourmet RE: lgss Jun 18, 2009 05:05 PM

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

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

              1. re: goodhealthgourmet
                l
                lgss RE: goodhealthgourmet Jun 18, 2009 05:48 PM

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

            2. re: Jen76
              g
              ginael RE: Jen76 Jun 19, 2009 12:22 PM

              "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
                goodhealthgourmet RE: ginael Jun 19, 2009 01:15 PM

                "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
                  l
                  lgss RE: goodhealthgourmet Jun 19, 2009 04:13 PM

                  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
                l
                lgss RE: Jen76 Jun 29, 2009 06:28 PM

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

            3. enbell RE: lgss Jun 17, 2009 05:48 PM

              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
                kubasd RE: enbell Jun 17, 2009 06:24 PM

                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
                  susancinsf RE: zamorski Jun 18, 2009 12:50 PM

                  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
                    l
                    lgss RE: susancinsf Jun 18, 2009 05:47 PM

                    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
                      Caitlin McGrath RE: lgss Jun 18, 2009 08:50 PM

                      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
                        l
                        lgss RE: Caitlin McGrath Jun 19, 2009 04:44 AM

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

                        1. re: lgss
                          alkapal RE: lgss Jun 19, 2009 06:46 AM

                          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
                            l
                            lgss RE: alkapal Jun 19, 2009 08:09 AM

                            We use buckwheat so that's also an option.

                          2. re: lgss
                            Caitlin McGrath RE: lgss Jun 19, 2009 10:35 AM

                            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
                          susancinsf RE: lgss Jun 18, 2009 08:52 PM

                          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
                        alkapal RE: zamorski Jun 18, 2009 11:40 PM

                        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
                          l
                          lgss RE: alkapal Jun 19, 2009 04:45 AM

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

                          1. re: lgss
                            alkapal RE: lgss Jun 19, 2009 06:48 AM

                            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
                              l
                              lgss RE: alkapal Jun 19, 2009 08:10 AM

                              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
                        l
                        lgss RE: enbell Jun 18, 2009 05:53 PM

                        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
                          goodhealthgourmet RE: lgss Jun 18, 2009 07:50 PM

                          "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
                            enbell RE: lgss Jun 19, 2009 02:41 PM

                            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
                              l
                              lgss RE: enbell Jun 19, 2009 04:20 PM

                              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. c
                          cimui RE: lgss Jun 17, 2009 08:45 PM

                          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)

                          1. Jen76 RE: lgss Jun 18, 2009 12:34 AM

                            I thought of a couple other ideas. With vegan "mayo" you could make a potato salad. This is a variation of my mother-in-law's recipe. Boil a potato or two, a couple carrots, a parsnip, celery root, parsley root with some herbs (bay leaf, peppercorn, thyme, parsley) and an onion. When soft (30 minutes? test with a fork), dice the root veggies and mix with diced dill pickles, a generous helping of mayo, a bit of mustard (to taste), and salt and pepper. You have a hearty potato/veggie salad. Reserve the "broth" and use it to make a veggie soup and you have soup and salad. You could make all kinds of soups out of that broth.

                            Also, fried rice would be a hearty meal. Add a mix of nuts (cashews, peanuts, etc.), some pineapple chunks, some tofu, some mung bean sprouts and stirfry together with a bit of oil.

                            You could do a lot with coconut milk also! I bet you could make a style of sweetened/condensed coconut milk and use it to sweeten things as a syrup. And, I see posted on Chow today recipes for baba ghanoush and a mango/jicama salad. I've never tried quinoa, but it seems like it could be a good substitute for oatmeal. Pair that up with those sultanas, a bit of brown sugar, and/or some maple syrup and yum.

                            Also, I don't know if you like any gluten free breads (I have a friend that is GF and she eats them occasionally), but I used to get this veggie sandwich at a local deli that used sprouts, huge, thin, flat slices of blanched carrots (not quite sure how they sliced them like that!), cucumbers, avocado (guacamole would be good too), jicama slices and tomato and it was positively wonderful and filling.

                            And, I found this recipe for "gleegan" (i.e. vegan/GF - ha!) gnocchi. They sound wonderful!

                            http://cupcakekitteh.blogspot.com/200...

                            Vegan zucchini pancakes made with chickpea flour are also good.

                            http://www.justhungry.com/zucchini-an...

                            1. s
                              Sal Vanilla RE: lgss Jun 29, 2009 11:19 PM

                              Not sure if you know, so I will say just in case. Asparagus also very high in K. You should also check with your doctor about spinach noodles.

                              OK - now for the good stuff. A sight you will love: http://www.101cookbooks.com/ It is veggie with lots of good vegan recipes. LOVE HER!

                              1 Reply
                              1. re: Sal Vanilla
                                l
                                lgss RE: Sal Vanilla Jun 30, 2009 04:44 AM

                                I'm avoiding asparagus (it's on some lists, just not the one I saw before we had it that once) and don't eat spinach noodles. I'll check the site you mention, hadn't seen it before. We have lots of vegan cookbooks. Thanks!

                              2. l
                                lgss RE: lgss Oct 29, 2009 04:40 PM

                                Yeah!!! Found out today that I can stop the med and go back to eating greens!

                                4 Replies
                                1. re: lgss
                                  enbell RE: lgss Oct 29, 2009 08:12 PM

                                  Hooray! What will you treat yourself to first?

                                  1. re: lgss
                                    alkapal RE: lgss Oct 30, 2009 04:41 AM

                                    good news!

                                    1. re: alkapal
                                      l
                                      lgss RE: alkapal Oct 30, 2009 04:38 PM

                                      Had kale last night and for lunch today and just had broccoli for supper tonight.

                                      1. re: lgss
                                        alkapal RE: lgss Oct 31, 2009 07:36 AM

                                        i'll bet nothing ever tasted better! ;-).

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