Be Gluten Free

Delectable Dime

by Faith Escher

Whether due to celiacs, a food allergy or trying to eliminate gluten from one’s diet for another reason, it is becoming more and more common to live life without gluten. As empowering and wonderful as it may be, living gluten free can be a challenge at restaurants, when eating with friends and at the grocery store when one is shopping. It can be even more challenging to live gluten free when you have a plant based diet, because many gluten free dishes are dairy or meat centered.

As I began searching for recipes that were both gluten free and plant based, I ended up finding that most GF recipes were either for desserts or they were vegan grain based recipes that called for several substitutes like rice noodles or coconut wraps etc. While substituting can be great, it often strains the budget because packaged certified gluten free foods tend to be more expensive than their wheat alternatives.

Gluten free sometimes becomes synonymous with wheat free grains, and it is easy to forget how many plants, fruits and veggies occur in nature without gluten in them.

This week, I was able to put together a myriad of plant based and already gluten free recipes that have as few substitutions as possible so that you can simply follow the recipe and enjoy your meal worry free!

***Allergy note: Please be knowledgeable and conscious of your allergies and dietary needs. This blog is meant as a helpful guide and asset to your gluten free diet. I cannot guarantee that your market will have all of the items gluten free. Check labels and double check ingredients to ensure that you are in your best health.

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Total Budget: $100 or less

All recipes serve 4

NOTE: Garlic (2) = how many recipes the ingredient garlic is used in. For example, “Garlic (2)” means we will be using garlic in two of our recipes for this week.

The Shopping List For All 5 Dinners

  • 1 Large garlic bulb - $0.50 (4)
  • 1 3 Inch piece of fresh ginger - $0.50 (1)
  • 3 Large white onions - $2.37 (2)
  • 1 Large or 2 small eggplants - $1.50 (1)
  • 1 Bag of quinoa - $5.00 (1)
  • 1 Bag of lemons, 4 or more - $1.49 (4)
  • 1 Large purple cabbage - $1.00 (1)
  • 1 lb of Carrots - $1.99 (2)
  • 1 Bunch of kale - $2.00 (1)
  • 1 Block of firm tofu - $2.50 (1)
  • 1 Container of red vinegar - $1.99 (1)
  • 1 Jar of dijon mustard - $1.79 (2)
  • 1 24 oz Bag of fresh green beans - $1.99 (1)
  • 1 12 oz Bag of fresh snap peas - $2.99 (1)
  • 1 12 oz Bag of snow peas - $2.29 (1)
  • 1 Large box of baby spinach - $3.50 (1)
  • 1 Medium beet - $0.89 (1)
  • 1 Large avocado - $1.00 (1)
  • 8 oz Bag of pepitas/pumpkin seeds - $3.49 (1)
  • 5 Large russet potatoes - $3.99 (1)
  • 3 Large tomatoes - $2.37 (1)
  • 1 Container of dried oregano - $2.44 (1)
  • 2 15 oz cans chopped tomatoes - $2.98 (1)
  • 16 oz French green lentils - $2.99 (2)
  • 0.5 oz Container of bay leaves - $1.09 (2)
  • 1 0.75 oz Container of cinnamon sticks - $4.94 (1)
  • 2 Small zucchini - $2.00 (1)
  • 2 Small yellow zucchini - $2.00 (1)
  • 1 32 oz Container of vegetable broth - $1.98 (2)
  • 1 Jalapeno - $0.79 (1)
  • 16 oz Bag of cashews - $5.99 (1)
  • 1 Can of coconut milk - $1.29 (1)
  • 1 10 oz Bag California blend frozen veggies - $1.99 (1)
  • 1 15 oz Can of baby corn - $1.39 (1)
  • 4 oz Jar of thai green curry paste - $2.42 (1)
  • 1 lb Bag of yukon gold potatoes - $3.99 (1)
  • 1 Bunch of broccoli rabe - $2.29 (1)

$80.00 - $90.00  *Prices may fluctuate depending on tax, store, sale and season. I paid $85.71 this week.

If you followed us last week you already have the following; however, if this is your first week you will need to make these additional purchases (appx $18.45) or substitute with ingredients you have in your cupboard.

  • Salt and Pepper shakers - $3.49 (6)
  • Olive oil -  $3.99 (5)
  • 1 Container of maple syrup - $7.99 (2)
  • 1 2 oz Container of red pepper flakes - $2.98 (2)

Recipe No. 1

Summer Glow Buddha Bowl with House Vinaigrette | Cook Time: 25 Minutes

Source: Oh She Glows | Link to instructions

For the House Vinaigrette (makes 3/4 to 1 cup):

  • 3 tablespoons red wine vinegar
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 1 medium clove garlic, minced
  • 2 teaspoons pure maple syrup, or to taste
  • 1/2 teaspoon salt, or to taste
  • Freshly ground black pepper, to taste
  • 6 to 8 tablespoons extra-virgin olive oil, to taste

For the Buddha Bowl:

  • 1 1/2 cups uncooked quinoa
  • 2 tablespoons extra-virgin olive oil
  • 2 cups fresh green beans, ends trimmed and chopped into bite-sized pieces
  • 2 cups fresh snap peas, ends trimmed and chopped into bite-sized pieces
  • 2 cups yellow zucchini, sliced into half-moons
  • fine sea salt, to taste
  • 1 to 2 cups fresh baby spinach
  • 1 medium carrot, peeled and spiralized/julienned
  • 1 medium beet, peeled and spiralized/julienned
  • 1 to 2 large ripe avocados, pitted and sliced
  • 3/4 cup toasted pepita seeds

Note: Don’t feel like you need to own a spiralizer in order to make this dish. If you don’t have a veggie spiralizer at home you can cut the carrot and beet as fine as possible, or you can even grate or shred them.

Recipe No. 2

Vegan Moussaka | Cook Time: 55 Minutes

Source: Vegetarian Times | Link to instructions

  • 5 large russet potatoes, peeled and cut into chunks
  • 4 cloves garlic, peeled
  • 1/4 cup plus 2 Tbs. olive oil, divided
  • 1 large onion, chopped
  • 3 Tbs. dried oregano
  • 2 15-oz. cans chopped tomatoes
  • 2/3 cup green lentils
  • 1 bay leaf
  • 1 cinnamon stick
  • 2 medium eggplants, sliced
  • 2 small zucchini, sliced
  • 3 tomatoes, thinly sliced

Note: I purchased my lentils at Trader Joe’s! They have a 17.6 oz package of pre-steamed lentils in their salad isle, they are so easy to prepare! I highly recommend getting them at Trader Joe’s if you are able, for this dish and dish No. 3 as well.

Recipe No. 3

Veggie Lentil Bowls | Cook Time: Under 45 Minutes

Source: Food52 by AnnieCate | Link to instructions

  • 1 cup lentils
  • 4 medium carrots
  • 4-5 cups medium-packed kale, chopped and shredded
  • 2 cups purple cabbage, shredded
  • ½ cup chopped onion
  • ½ teaspoon grated garlic
  • 1 bay leaf
  • 1 sliced jalapeno
  • 4 cups unsalted veggie broth
  • salt to taste

Note: Since quinoa was already on the shopping list, I went ahead and added some quinoa to my bowl as well for some extra protein!

Recipe No. 4

Quick and Easy Thai Green Curry | Cook Time: 30 Minutes

Source: Hurry the Food Up by Dave | Link to Instructions

  • 2 tbsp vegetable oil *
  • 1 large onion
  • 1.2 inches of ginger
  • 2-3 handfuls frozen vegetable (carrot, cauliflower, broccoli)*
  • 1 handful snow peas/ snap peas
  • 8 baby corns
  • 4/5 cup vegetable broth
  • 1 can coconut milk
  • 1 tbsp maple syrup
  • 1-2 tsp green curry paste
  • salt to taste
  • 1 handful of cashews

Note: When selecting your green thai curry paste, check to ensure that the version you are purchasing is vegan. *I used olive oil. *The mix of carrot, broccoli and cauliflower is often labeled as the “california blend.”

Recipe No. 5

Lemon Pepper Tofu with Lemony Roast Potatoes & Broccoli Rabe | Cook Time: 30 Minutes

Source: Clean Start by Terry Walters on insonnetskitchen.com by Sonnet | Link to instructions

  • 1 pound fresh tofu, cut into 1/2-inch fillets
  • 2 garlic cloves, minced
  • 2 Tbs extra virgin olive oil
  • 4 Tbs fresh lemon juice
  • 2 Tbs mirin *omit
  • Freshly ground black pepper
  • Zest of 1 lemon
  • 1/4 tsp crushed red pepper flakes

Lemony Roasted Potatoes & Broccoli Rabe | Cook Time: 30 Minutes

Source: Cookie and Kate | Link to instructions

  • 1 ½ pounds Yukon Gold potatoes, scrubbed
  • 3 tablespoons extra-virgin olive oil, divided
  • ¾ pound broccoli rabe (about 1 bunch)
  • Pinch red pepper flakes
  • Salt and freshly ground black pepper

Dressing:

  • 1 tablespoon fresh lemon juice (about ½ lemon, juiced)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, pressed or minced

Note: The recipe calls for parmesan, but I left that out in order to make the dish plant-based. If you can’t find broccoli rabe at your local market you can use broccoli or chard instead. Also I used 1 lb of potatoes instead of 1 ½ lbs.


References

Cookie and Kate. (2015, November 4). Lemony Roasted Potatoes & Broccoli Rabe. Retrieved

           July 11, 2017, from cookieandkate.com website:

           http://cookieandkate.com/2015/lemony-roasted-potatoes-broccoli-rabe-recipe/

Dave, & Hurry the Food Up. (2015, August 30). Quick and Easy Thai Green Curry. Retrieved

           July 11, 2017, from hurrythefoodup.com website: https://hurrythefoodup.com/quick-

           and-easy-vegetarian-thai-green-curry/

food52.com, & AnnieCate. (2017, January 10). Veggie Lentil Bowls. Retrieved July 11, 2017,

           from food52.com website: https://food52.com/recipes/66957-veggie-lentil-bowls

Oh She Glows. (N.D.). Summer Glow Buddha Bowl. Retrieved July 11, 2017, from

           http://ohsheglows.com website: http://ohsheglows.com/2016/07/28/summer-glow-

           buddha-bowl-news/

Sonnet, & Terry Walters. (2011, January 25). Lemmon Pepper Tofu. Retrieved July 11, 2017,

           from insonnetskitchen.com website: http://www.insonnetskitchen.com/lemon-pepper-

           tofu/

The Vegetarian Times. (2017, May 10). www.vegetariantimes.com. Retrieved July 11, 2017,

           from www.vegetariantimes.com website:

           https://www.vegetariantimes.com/recipes/vegan-moussaka