"Meat eaters need to remember it's all about balance," says Robertson, who is also a consultant. She believes people are beginning to realize that it's not so much "low-carb" as "good carb," and that if we could just eliminate the refined carbs -- the white flour, the white pasta, the white sugar -- and replace processed foods with natural, nutrient-dense plant foods such whole grains, beans and vegetables, we would find our diets a lot more nutritionally sound over the long haul.
So, if you wish to revisit your vegetarian options, we've got an exciting list for you, compliments of this accomplished chef, who also teaches gourmet vegan cooking.
1. Super Salad: Start every meal with a high-octane salad. Keep you refrigerator stocked with lots of low-starch veggies, including salad greens, that not only are nutrient powerhouses, dense in fiber and antioxidants, but low on the glycemic index. A-list choices include escarole, spinach, parsley, watercress, arugula, asparagus, bamboo shoots, broccoli, cabbage, cauliflower, collard greens, eggplant, kale, kohlrabi, leeks, okra, onions, pumpkin, scallions, snow peas, spaghetti squash, string or wax beans, Swiss chard, tomato, turnips, water chestnuts, and zucchini. This'll also take the edge off your appetite so you can enjoy moderate amounts of the good stuff such as cheese, cream or butter with your meal.
2. Hummus: For a tasty, on-the-go snack that's high in protein and calcium, pick up a container of this Middle Eastern favorite along with some precut veggies at your market or health food store. "Hummus is a kind of luxuriant and decadent snack and it's also convenient", says Robertson. Be aware, she cautions, that many of the commercially prepared brands add olive oil or another good fat, but this still affects your fat quota for the day. You can whip up a fresh batch of hummus yourself in your food processor or blender. Just toss in some chickpeas, a bit of tahini paste, water, minced garlic, chunks of celery, lemon juice and sea salt to taste and you're good to go. For an extra shot of flavor, add chopped sun-dried tomatoes.
3. Guacamame: If you like guacamole, try Robertson's Guacamame. This creamy, nutritious dip is lower in carbs and fat and higher in protein than guacamole. Made with edamame, or green soybeans, this recipe cuts back on some of the fat of the avocado and adds the benefit of soy protein, making it a "powerhouse of a snack," says Robertson. In a food processor or blender, combine 1 cup of cooked shelled edamame, one small ripe chopped avocado, a small can of drained chopped green chiles, 1 tablespoon chopped onion, 1 teaspoon garlic, and a splash of fresh lime juice. Season with cumin, salt and freshly ground black pepper.
4. Spinach-Stuffed Mushrooms: Fun to eat, low in carbs and delicious, spinach-stuffed mushrooms make a great snack or appetizer. Here's an quick and easy recipe: Trim stems from 16 ounces of white mushrooms. Chop stems and set aside. Heat 1 tablespoon of olive oil and saute one clove finely chopped garlic; stir in chopped mushroom stems, one package drained frozen cooked spinach, and cup chopped pine nuts. Cook for 2 minutes. Season with salt and freshly ground pepper to taste. Bake for 20 minutes.
5. Baked Tofu: If you've never tried tofu before, now's the time to do it. You can find pre-baked, seasoned tofu at your market or natural food store in scrumptious flavors such as Mexican, mesquite and lemon pepper. Chop it up and add this low-carb, low-fat, high-protein vegetarian favorite to stir-fries, salads and sandwiches. You won't even know it's tofu.
6. Veggie Cold Cuts: Take a break from your turkey or chicken slice roll ups and try soy veggie cold cuts. Low in fat and carbs and cholesterol-free, these slices are high in protein. Add a tablespoon of Dijon mustard and roll in a few leafs of romaine lettuce, and you've got another low-prep, on-the-run snack. Or add veggie slices to a salad or a sandwich on low-carb bread.
7. Roasted Eggplant Lasagna: You no longer have to yearn for lasagna. Simply make these healthy vegetarian modifications to the standard recipe and you'll also cut down on saturated fat: Replace noodles with roasted, sliced eggplant, use tofu in place of cottage cheese or ricotta and soy mozzarella instead of mozzarella cheese. You'll have a healthy meal that's low in carbs and fat, high in protein and totally cholesterol-free.
8. Strawberry Smoothie: Who doesn't love strawberries and cream? For a vegetarian twist on a low-carb smoothie, try substituting tofu for cream. Just toss these ingredients in a blender and you'll get a thick, creamy, nutritious, low-carb, low-fat shake that's also filling: One cup frozen strawberries, cup soft tofu, cup unsweetened cranberry juice, teaspoon vanilla extract, 3 ice cubes and Splenda or stevia to taste.
9. Vegetables Under Fire: For a quick-and-easy taste treat, broil, roast or grill marinated (in a low-carb sauce) cut-up pieces of low-carb veggies such as mushroom caps, fennel, onion, bell pepper, eggplant, radicchio and asparagus.
10. Sinless Sheperd's Pie: Robertson calls her version of this homestyle favorite "sinless" because the buttery rich top layer of the pie is made with cauliflower instead of potatoes. This recipe is reprinted from "Carb Concious Vegetarian" and each serving contains 16 grams carbs, 7 grams of fiber, 6 grams of fat and 9 grams of protein.
8 ounces green beans, cut in " pieces
1 small carrot, chopped
1 tablespoon olive oil
cup finely chopped onion
1 zucchini, chopped
6 ounces white mushrooms, chopped
1 cups vegetarian burger crumbles
2 cups Wild Mushroom Sauce*
1 Tbspn low-sodium tamari soy sauce
tspn finely chopped fresh thyme or teaspoon dried thyme
Salt and freshly ground black pepper
1 head cauliflower, cut in 1" pieces
1 Tbspn non-hydrogenated, trans-free margarine or butter
*Recipe found on page 164 in the book. May substitute any low-carb sauce.
Directions
Preheat oven to 375 F.
Cook the beans and carrot in a saucepan of boiling salted water until tender, about 7 minutes. Drain and set aside.
Heat the oil in a large skillet over medium heat. Add the onion, cover, and cook until soft, about 5 minutes. Add the zucchini, squash and mushrooms; cover and cook for 5 minutes longer. Stir in the reserved beans and carrot, burger crumbles, mushroom or low-carb sauce of your choice, tamari, thyme and salt and pepper to taste. Spoon into a lightly oiled, shallow baking dish.
Steam the cauliflower until soft, about 10 minutes. Transfer to a bowl, add the margarine and salt to taste, and mash until smooth. (You can also do this in a food processor, if you prefer.) Spread the mashed cauliflower on top of the vegetable mixture, smoothing to cover the surface. Bake until heated through and golden on top, about 30 minutes.
Meal serves 6
