AYC: Eliminating oats is easy. Just change the breakfast to a gluten free cereal. I know that Shoprite on Ave I has one & I’m sure you can find one in a health food store.
As I don’t know too much about gluten, I cannot do a good job of adapting the rest of the menu. I don’t know if soy crumbles or veggie patties have gluten. I don’t know which low carb breads are gluten free.
Most of the recipes are fairly simple. It usually takes longer to read & assemble the ingredients than the actual prep time.
Recipe for MARINARA SAUCE (adapted from simple pleasures cookbook}
2 28 oz cans tomato sauce
1 lg onion, chopped
2 tbs olive oil
2 cloves garlic, crushed
Salt & pepper to taste
Brown beef or in a large skillet with no oil. Break up any large chunks. Drain off accumulated fat.
In a VERY large stockpot, brown onions in a little oil. Add crushed garlic. Add browned meat and stir well. Add tomato sauce, oregano, salt & pepper and mix. Bring to a boil, then simmer, uncovered for about 1/2 to 1 hour, stirring often.
QUINOA SALAD
1 c. raw quinoa
1/2 15 oz can of baby corn, sliced thinly
red & green peppers, diced
some tomatoes, diced
Rinse quinoa several times to remoce soapy taste. Cook like pasta until the half moon like strands separate & balls are soft. Drain.
dressing
1/4 c. lemon juice (either freshly squeezed or Minute Maid frozen juice)
1-2 Tbs oil 1/4 c. fresh dill, chopped (I use frozen dill cubes)
1/4 c. parsly, chopped (I use frozen parsley cubes or dried parsley flakes)
1 tsp salt or to taste
1/4 c splenda
1/2 tsp garlic powder
dash of pepper
Mix very well & pour over cooked quinoa. (I usually make it up to this point & freeze it in zip lock bags in individual servings)
Add vegetables & toss.
This is a complete meal nutritionally.
CAULIFLOWER POPCORN (or sweet potatoes or butternut squash)
From Susie Fishbein’s cookbook
2 bag of frozen cauliflower or sweet potatoes cut in spears or squash in cubes
1 tsp salt
6-8 T olive oil or water
Preheat oven to 450. Combine next 7 ingredients in a zip-lock bag. Add cauliflower (I usually prepare it till this point & freeze till needed, but only with frozen cauliflower) or sweet potato and toss. Place in a single layer in cookie sheet. Roast uncovered 30-35 minutes until starts turning a little brown. Turn during baking.
Broccoli and Stir-Fried Chicken
1/2 cup chicken stock or water
2 tablespoons soy sauce
1 tablespoon rice wine vinegar or lemon juice
1 tbs splenda or to taste
1 bunch broccoli, broken into small florets, I use 1 lb. frozen florets
2 tablespoons canola or peanut oil
3/4 pound boneless, skinless chicken breasts or tenders, cut into 1/2- by 2-inch strips
1 tablespoon minced fresh ginger (I use frozen ginger cubes)
2 garlic cloves, minced
1 bunch scallions, white and light green parts, sliced, optional
1 tablespoon cornstarch or arrowroot, dissolved in 2 tablespoons water, optional, as it is only for thickening the glaze
1. In a small bowl, stir together the chicken stock or water, the soy sauce, vinegar and sugar.
2. Place the broccoli in a steamer basket above one inch of boiling water, cover and steam three minutes. Refresh under cold water, and set aside.
3. Heat one tablespoon of the oil in a large, heavy nonstick skillet or wok over medium-high heat until it ripples. Add the chicken. Cook, stirring, until the chicken is cooked through, about four minutes. Remove from the heat, and place in a bowl.
4. If the pan looks dry, add the second tablespoon of oil. Add the ginger, garlic and scallions, then stir-fry for about 30 seconds, just until fragrant. Add the broccoli and stir-fry for one minute, then return the cooked chicken to the pan and stir together. Pour in the sauce and cook, stirring, for 30 seconds to a minute. Stir the dissolved cornstarch or arrowroot, add to the pan, and stir until the chicken and vegetables are glazed. Remove from the heat, and serve with rice or noodles.
Yield: Serves four to six
Advance preparation: You can steam the broccoli several hours ahead and have all of the ingredients prepped. The stir-frying can be done at the last minute.
For Tofu:
In the recipe above, substitute 3/4 pound tofu, cut into 1/2- by 1-inch pieces, then follow the cooking instructions. In step three, cook the tofu for two to three minutes, until it begins to color.
If you would like more recipes, let me know.
Good Luck!