The Red, White, and Green

Dietary concerns? Don't worry, there are plenty of options for Meatless Monday besides this one. Photo via Flickr: Malias

This post was originally published on July 27, 2009.

I don’t know if it’s because I live in Los Angeles, land of the wheatgrass shot and diet-obsessed (at my favorite breakfast spot, the waiters actually assume you want egg whites; I always have to specify whole eggs), or the rising incidence of food allergies, but a few friends have recently confessed that their dietary restrictions have made it difficult for them to embrace Meatless Monday.

“I can’t eat carbs — I only have three weeks to slim down for a wedding,” said one friend. “Aren’t grains the staple of a vegetarian diet?” Another friend with celiac disease was worried she’d go hungry: “There’s so little I can eat as it is,” she opined. But if you know where to look, and are willing to experiment beyond your eating comfort zone, you can find wonderful recipes for even the most spartan of diets. A few ideas:

Celiac disease/gluten-free. While it is possible to find gluten-free substitutes for foods that normally contain wheat (pizza crust, pasta, bread), I think it’s much easier — and more satisfying — to embrace the foods of cultures that are naturally vegetarian and gluten-free. Think of the legume-based stews and rice of Indian cuisine (chana masala, dal); Italy’s polenta and risottos; and the hundreds of ways to cook tofu, which the Chinese call “meat without bones.” My favorite recipe resource: Karina’s Kitchen, a blog about gluten-free cooking, with an entire section devoted to vegan and vegetarian recipes.

Low carb. Admittedly, a low-carb diet is a challenge as a vegetarian, but remember that we’re only talking about one day a week here. Egg-based dishes are always a good source of vegetarian protein (try my Fresh Summer Frittata), as are tofu stir-frys (just skip the rice, and add lots of crunchy vegetables). And remember: A low-carb diet may help you lose weight in the short term, but overall, vegetarians tend to be slimmer than meat eaters.

Allergic to soy. Again, the vegetarian recipes of Indian and Italian cuisine are a great place to start, because they rely on one of the most nutritious vegetarian sources of protein: beans. (Anti-aging expert and frequent Oprah guest Dr. Perricone names beans in his top 10 superfoods, thanks to their low-glycemic rating and beneficial phytochemicals.) And yes, soy is a bean, but there are hundreds of other varieties for you to try; for a unique treat, check out these resources for heirloom beans.

Got another dietary concern preventing you from enjoying Meatless Monday? Post a comment and I’ll make some recommendations.

–Jennifer Grayson

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