How to cook vegan and keto, and make meals for different diets

With so many fad diets, it's hard to catch up, for the longest time doctors have been telling us to stick to high carb low fat diets, now a days its the opposite where high fat-low carb diets are what everyone swears by, especially paleo and keto diets. It's understandable why these diets are gaining popularity, since diabetes is on the rise, and everyone knows. sugar and processed carbs wreak havoc on your health, while fat is a necessary nutrient. These low carb diets cut out almost all fruits, most vegetables, all grains, tubers, and beans. So it makes it virtually the polar opposite of vegan/vegetarian diets. I know a lot of people who have had great success with these diets but I've always been content sitting at the opposite end of the spectrum with my high carb-low fat vegetarian lifestyle. After all eating a high carb-low fat diet has a lot more data supporting it because it's been around a lot longer. Also the majority of the people that live the longest are high carb and low fat, as long as it's full of whole foods, and little in processed ones. I'm not going to argue which way is better, because after all humans are meant to be omnivores so we can go one way or the other. Also I believe low carb-high fat diets like the keto diet can have their benefits as well. My goal is to bring harmony between the two with meals everyone can enjoy.

You can find a brief explanation of the keto diet here.

When my husband wanted to jump on the low carb-high fat bandwagon. I wasn't about to tell him why he shouldn't do it, or what he could eat and what he couldn't because being a vegetarian, I knew all to well about what it's like to have people tell you what you can or can't eat as if they know what's best for you. I wanted him to see for himself if this would be a good thing for him. 

A lot of you probably understand that cutting food groups out of your diet isn't a choice, but medically necessary. Especially for those who have food allergies, diabetes, and gastro-intestinal problems, to name a few.

Vegetarian food pyramid

Keto food pyramid

As you can see there isn't much in common between the two except for vegetables, nuts, and dairy.

The problem is how the heck do you cook meals for  family members with completely opposite diets. Working full time and taking care of a toddler I wasn't about to waste time cooking two separate meals. I supposed I could force him to cook his own meals but that would still leave double the dishes to wash and besides, I like to cook. So I came up with a few quick staples I can cook up fast to appease both of our lifestyles. I'm going to focus mostly on vegetarian vs. keto for a few reasons: first, these two are the ones that are complete opposites so they're the hardest to combine, also most other diets fall well in-between so its easy enough to tweak if you want to work well with others(except for fruitarian diets which are extremely high carb low fat). Second, this is what I had to work with, I never had to cook for someone who was gluten free, or full vegan, or Paleo, or fruitarian. All I got is what I learned from my experience, and I want to share it with you. 

Most of the time I found what works best is making a high carb-high protein vegetarian side, like beans, with a low carb vegetarian side, like veggies, with meat or fish. This way I could eat my high protein-high carb with the vegetarian low carb, and my husband had the low carb and meat. Pretty simple equation. Some meals can already be made to be low carb and vegetarian, especially salads, soups, and tacos. These have been my go-to when I need something quick to whip up.

Main Dishes

Now here are some other recipes I made that are easy to whip up that are low carb and vegetarian, or easy enough to tweak for other diets. Here's a few of my favorites:

Farmer's Market Salad

This one I also have featured in 30 vegetarian meals for 300 calories. I love this salad so much because its so hearty and filling while still very simple. It's perfect for hot summer days and takes less than thirty minutes to make. For a lower carb version leave out the potatoes, and a medium rare steak compliments the salad perfectly. If you leave out the eggs and steak it's vegan, and it's already gluten free. There, a meal easily customizable to everyone's needs. The recipe is as follows:

1 boiled red skin potato (per person)

1 boiled egg (per person)
1/4 of red onion, cut into wedges (per person) 

4 cherry tomatoes (per person)

2 raw green beans (per person) 

2 raw asparagus sprigs (per person)

2 raw green beans (per person)

2 cups spring greens mix (per person)

2 tbs of lemon dill dressing (per person)

Lemon Dill dressing
1 tsp of finely grated lemon zest
1/4 cup freshly squeezed lemon juice
1 tbs fresh, chopped dill
3/4 tsp salt
1/2 tsp Dijon mustard
1/4 tsp sugar
Freshly ground black pepper
1/3 cup olive oil

On a bed of spring greens arrange 2 sprigs of asparagus, 2 carrot sticks, 1 boiled egg, diced, one boiled potato, quartered, two green beans, onion, 4 cherry tomatoes and sliced steak if you prefer. Drizzle with the lemon dill dressing, or your favorite salad dressing.

Italian Seitan Dumpling Soup

I know this may sound a little scary, this recipe calls for wheat gluten, vital wheat gluten in fact. The last couple of years gluten has gotten a really bad reputation, even worse than carbs. I assure you that unless you have celiac disease, gluten is harmless. Vital wheat gluten is full of protein and low in carbs which makes it perfect for low-carb vegetarian meals. I use it for many things, like vegetarian roasts, or home-made meat alternatives. It's very chewy and has a texture very similar to meat, and like tofu, you can flavor it anyway you like. Sometimes I like to boil the dumplings in water, then saute them in butter and top with cheese or another sauce. They're much better and easier to make than veggie "meat" balls because they actually hold their shape. I like to buy Bob's Red Mill Vital Wheat Gluten Flour, 22 Ounce (Pack of 4) in bulk since it is the cheapest I can find. If you're looking for a gluten free alternative to  the seitan you can make TVP meatballs. Just bake them and add to the bowls of soup before you serve it.

For the dumplings:

1 cup vital wheat gluten

1 egg

1 tbs Italian seasoning

1 tsp herbs de province

1/2 tsp salt

1/4 tsp ground black pepper

1/2 (or more) cups vegetable stock

For the soup:

4 cups vegetable broth

1/4 cup parmesan cheese (or 2 TBS of nutritional yeast for vegan)

4 cups fresh baby spinach

1 can cannellini beans, drained and rinsed

In a large pot start boiling the 4 cups of vegetable broth with the parmesan cheese, the cheese will dissolve in the broth giving it a rich flavor. While waiting for the broth to boil combine the gluten, herbs, salt, and pepper and mix till well combined in a bowl.

Form a "well" with the gluten mixture and crack the egg in the middle of the well. Beat the egg with a fork and then add the 1/2 of vegetable stock. You don't have to add the egg if you want a vegan variation, the egg just makes the dumplings  more dumpling like and fluffy. You may have to add a little more stock to compensate for the egg. Slowly stir in the gluten with the liquids with your hand and start kneading. If the dough feels too dry you can add more vegetable stock a little at a time until the consistency is like bread dough. Knead a few more minutes to make sure everything is well mixed. Set aside until the broth is boiling. Once the broth is boiling add the cannellini beans. Cut off 1 ounce sized portions from the seitan dough, roll into a ball and drop in the boiling broth. Continue to let it boil for 5-6 minutes. The seitan dumplings will swell up and get fluffy almost like matzo balls. When the dumplings are fully cooked, turn off the heat and add the spinach on top. Cover the pot and wait a few minutes for the spinach to wilt. Then serve with a garnish of parmesan cheese.

Moussaka with Crumbled Tofu

Moussaka is basically Greek lasagna that uses layers of eggplant instead of pasta, so it's perfect for low carbing! Moussaka is also traditionally vegetarian but some variations do have meat. Also most other vegetarian versions use beans and potatoes, unlike mine which adds tofu for extra protein. This dish is a main dish, so no need to add meat on the side or any other sides if you don't want to. It is hardy as it is satisfying, so you won't miss the meat at all. 

1 pound eggplant, thinly sliced

2 large onions, peeled and chopped

1/4 cup olive oil

1 garlic clove, minced

1 pound firm tofu, drained and crumbled

One 8 ounce can chopped tomatoes

1/4 tsp ground allspice or cinnamon

Freshly grated black pepper

1 cup sour cream or plain yogurt

1 egg

freshly grated nutmeg

4 tbs grated Parmesan cheese

butter for greasing

Saute the onion in 2 tbs of oil for 10 minutes. Then add the garlic, crumbled tofu, tomatoes, and allspice or cinnamon. Then season with 1/2 tsp of salt and pepper. 

Preheat the oven to 350 degrees F. Meanwhile saute the eggplant slices in the rest of the olive oil for 2-3 minutes on each side. 

Grease and oven proof dish with butter then layer eggplant slices in the base, cover with half of the tomato and tofu mixture, repeat the layers then finish with a last layer of eggplant.

Beat the sour cream or yogurt with the egg, season with a little more salt, pepper, and nutmeg. Pour over the moussaka then sprinkle with Parmesan cheese. Bake for 40-45 minutes. 

Vegetarian Stir fry, With or Without Rice

I love, love, love asian food! probably because it is so easy to make vegetarian or is traditionally 

vegetarian.  This recipe is great for low carb because it does not call for breading or super sugary sauces. You can serve it with rice for a vegetarian delight or without as a low carb side.

4 teaspoons toasted sesame oil

2 clove of garlic, minced

2 large carrots, cut on the bias, about 1/4 inch thick

1 tablespoon of soy sauce

4 ounces sugar snap peas

4 ounces of savoy cabbage, shredded

4 ounces bean sprouts

12 ounces of extra firm tofu, drained and remaining liquid pressed out and sliced
1 teaspoon ginger, minced
2 scallions, sliced
1 tablespoon rice wine vinegar

Place the sesame oil in a 10 inch saute pan over medium high heat. Once the oil begins to shimmer add the garlic, ginger, and sliced tofu. Keep sauteing for about 5-8 minutes until the tofu starts to get brown and crispy around the sides. Then add the sugar snap peas, and carrots. Continue to saute for another 3-4 minutes. Then add the chopped cabbage, soy sauce and rice wine vinegar. As soon as the cabbage starts to soften and wilt, about another minute or two, add the bean sprouts and scallions. Give it a few more stirs, then serve on top of rice or not.

Side Dishes

Now that we have a few main dishes that anyone can eat. We're going to go into more side dishes. Remember how i talked about that "equation" I use for cooking dinner. One side that's low carb and vegetarian, a protein rich vegetarian side, and a low carb protein (usually meat or fish). Here's a few of our favorite low carb vegetarian sides and what we like to pair them with.

Ratatouille Au Gratin

This is a summer vegetable stew made with cheesy cream sauce instead of traditional tomato sauce. The cheese sauce is also full of protein so it's great with nothing more than pasta for vegetarians. It also has plenty of fat in the sauce so it's great for keto as well! For vegan variations you're best off sticking with traditional ratatouille. 

1 zucchini, thinly sliced

1 yellow squash, thinly sliced

4 ounces baby bella mushrooms, sliced

2 tablespoons of cream cheese

1/4 cup parmesan

1/4 cup shredded smoked gouda

1/4 cup shredded swiss cheese

1 teaspoon of salt

1/4 teaspoon fresh ground black pepper

1/2 teaspoon of garlic powder

1 tablespoon of herbs de province (or italian seasoning)

1 1/2 cups of milk

1 tablespoon of butter

1 tablespoon of flour

Preheat oven to 350 F

Put a medium sauce pan over medium heat. Add the butter. Once the butter is melted whisk in the flour and add the cream cheese. Keep whisking to prevent it from getting burnt and so all the flour can absorb the fat. Once the flour has absorbed the fat and the cream cheese is melted, add the milk, salt, pepper, herbs and garlic. Continue to stir occasionally until the milk starts to simmer then add the gouda and swiss cheeses and take off the heat.

In a 10 inch cast iron skillet, or and 8x8 casserole dish arrange the sliced vegetables and mushrooms. Pour the cream sauce over the veggies and top with the parmesan cheese. Bake in the oven for 30 minutes. Enjoy on top of penne pasta or with roasted chicken.

Broccoli Slaw

This one is great for summer cookouts as an alternative to potato or pasta salads. Of course you can still make cole slaw, however the dressing in this recipe isn't as sweet and i think the texture is much better. 

1 head of broccoli

4 ounces of carrots

1 ounce of sunflower seeds

1/4 cup of mayonnaise

1 teaspoon of salt

3 tablespoons of apple cider vinegar

1 teaspoon of mustard

1/4 teaspoon of freshly ground black pepper

1 tablespoon of honey

Shred the carrots and broccoli in a food processor. In a separate bowl whisk together the mayonnaise, vinegar, mustard, salt, pepper, and honey until creamy.

Add the seeds to the broccoli and carrots and mix in the dressing. Serve with your favorite grilled meat alternatives, grilled meat, and or baked potatoes. 

Spaghetti Squash Casserole

This one is the easiest because it requires the least amount of effort and only calls for common ingredients. I think it's best to use spaghetti squash as an ingredient in a casserole versus just plopping some sauce on it since it has a better texture, and absorbs the sauce better.

1 medium spaghetti squash

1 8 ounce can of tomato sauce

1 8 ounce can of diced tomatoes

1 6 ounce can of tomato paste

2 cloves of garlic, minced

12 oz ricotta cheese

1/4 cup Parmesan cheese

1/2 freshly ground black pepper

1/2 teaspoon of salt

2 tablespoons plus 1 teaspoon of italian seasoning

Cut the squash all around with a knife. Cook in the microwave on medium high heat in 5 minute increments until the squash is soft. Usually 10-15 minutes, Set the squash aside to cool for at least 10 minutes.

Preheat the oven to 350

In a bowl mix the can of tomato sauce, diced tomatoes and tomato paste. Add 2 tablespoons of seasoning, 2 cloves of minced garlic, salt and pepper.

Once the squash has cooled, cut it in half and scoop out the seeds, then remove the strands with a spoon or fork. Add the squash to the sauce and mix. Put the sauce and squash in a casserole dish. Top with ricotta cheese by dolloping it evenly over the squash, then even it out with a spatula. Sprinkle parmesan cheese over the top with 1 teaspoon of italian seasoning, and a litter more salt and pepper. Bake for 30 minutes. Serve with seasoned black bean burgers or italian sausages.

There, now the vegetarian and ketotarian are happy. Well at least making weekly dinners have become that much easier for you, I hope. 

But what if you need to prepare a large meal for a party, baby shower, or openhouse? and you know many of the guests have special dietary needs?

The answer to that one is so simple!

A FRIGGIN' TACO BAR!!!!

Taco bars are absolutely perfect for large gatherings. Why? because the offer a variety of different items that can fit anybodies dietary needs and everyone assembles there own foods. You just need low carb flour tortillas, Hard corn tortillas (which are already gluten free!), ordinary taco meat, black beans and rice for the vegans/vegetarians. Plus all the toppings like salsa, guacamole, onions, cheese, and lettuce. Everyone grabs what they can eat, and don't have to pick out what they don't. They will all be satisfied because WHO DOESN'T LOVE TACOS???? okay some people don't but your really can't please everybody.

As I stated before I'm not going to argue which diet is the best because there are way too many factors that go into what we eat and how it effects our health. What goes in your diet is a very personal decision and lifestyle. I just want to bring the two in harmony with one family dinner.