Gluten-Free Beef and Onion Stir Fry
Introduction to the Whole Health Flexi-Plan and Gluten-Free Eating
The Whole Health Flexi-Plan emphasizes a balanced approach to nutrition, focusing on whole foods, mindful eating, and flexibility to accommodate individual dietary needs, including gluten-free diets. Gluten-free eating is essential for individuals with celiac disease or gluten sensitivity, as it eliminates foods that contain gluten, which can cause health issues for these individuals.
Nutritional Profile of Gluten-Free Beef Stir Fry
This dish is a protein-rich meal that aligns with the Whole Health Flexi-Plan's guidelines for nutritious, balanced eating. It combines lean beef, which provides essential amino acids for muscle repair and maintenance, with a variety of vegetables that offer vitamins, minerals, and fiber, contributing to a well-rounded diet.
Health Benefits of Key Ingredients
Beef: Protein Powerhouse
Lean beef is an excellent source of high-quality protein, iron, and B vitamins. Iron helps in the formation of hemoglobin, which transports oxygen in the blood, while B vitamins are crucial for energy production and maintaining healthy brain function.
Onions: Antioxidant Rich
Onions are rich in antioxidants and compounds that have been shown to reduce inflammation, lower cholesterol levels, and protect against certain diseases. They also provide a modest amount of vitamin C and fiber.
Ginger: The Digestive Aid
Ginger is known for its anti-inflammatory properties and its ability to ease digestive discomfort. It can help alleviate nausea, improve digestion, and may also reduce muscle pain and soreness. [1]
Garlic: Immune Booster
Garlic has been used for its medicinal properties, including its ability to boost the immune system. It contains compounds that can help reduce blood pressure and improve cholesterol levels, contributing to heart health. [2]
Tamari: Gluten-Free Flavor Enhancer
Tamari, a gluten-free alternative to soy sauce, adds depth and flavor without adding gluten, making it safe for those with gluten sensitivities or celiac disease.
Olive Oil: Heart-Healthy Fat
Olive oil is a source of monounsaturated fats, which are known to improve heart health by lowering bad cholesterol levels and providing antioxidants that can reduce inflammation. [3]
Tailoring to Dietary Needs with the Flexi-Plan
The Flexi-Plan is designed to be adaptable, allowing for the inclusion of gluten-free dishes like this beef stir fry. This flexibility ensures that individuals can follow a diet that suits their health needs and preferences while still enjoying a variety of nutritious meals.
Gluten-Free Diet and Celiac Disease
For individuals with celiac disease or gluten sensitivity, consuming gluten can lead to health issues such as digestive discomfort, nutrient malabsorption, and damage to the intestinal lining. A gluten-free diet is not only necessary for managing these conditions but also promotes healing and overall well-being.
The Role of Whole Foods in a Balanced Diet
Incorporating whole, unprocessed ingredients is a cornerstone of the Whole Health Flexi-Plan. This beef stir fry, made with fresh vegetables, lean protein, and gluten-free condiments, exemplifies how whole foods can support a healthy diet.
Cooking Techniques That Preserve Nutrients
Stir-frying is a quick cooking method that preserves the nutritional value of foods while enhancing flavor. It allows vegetables to retain their crisp texture and vibrant color, ensuring that the dish is both nutritious and appealing.
Suitable Diets for This Dish
This gluten-free beef and onion stir fry is suitable for a variety of dietary plans, including gluten-free, low-carb, and paleo diets. Its high protein and fiber content make it a filling, nutritious option for anyone focusing on healthful eating.
In conclusion, this gluten-free beef and onion stir fry is not just a delicious meal; it's a nutrient-dense option that fits well within the Whole Health Flexi-Plan diet. It caters to various dietary needs while promoting overall health through its blend of lean protein, vegetables, and healthy fats. By focusing on whole, unprocessed ingredients and mindful eating practices, this dish supports a balanced, healthful lifestyle.
Kitchen Tools We Love:
This Gluten-Free Beef and Onion Stir Fry is a delightful twist on a classic, integrating the principles of the Whole Health Flexi-Plan diet. It's designed for those seeking a balanced, nutritious meal without compromising on flavor. High in protein and packed with fresh, wholesome ingredients, this stir-fry is perfect for a quick, satisfying meal that supports overall wellness and caters to gluten-free dietary needs.
- 300 g sirloin steak (thinly sliced against the grain (alternative: flank or ribeye steak))
- 1 tbsp gluten-free tamari
- 1/2 tbsp rice vinegar
- 2 tbsp water
- 1 tsp sesame oil
- 1 tsp cornstarch (added after marinating)
- 1 tbsp olive oil
- 1/2 white onion (sliced)
- 4-5 slices ginger
- 3 cloves garlic (minced)
- 1 stalk green onion (cut in pieces)
- Additional olive oil for frying
- 1 tbsp gluten-free tamari
- 1 tbsp cornstarch
- 1 tsp coconut sugar
- 1 1/2 tbsp gluten-free oyster sauce
- 1/2 tbsp gluten-free hoisin sauce
- 1 tsp sesame oil
- 1/2 tbsp rice vinegar
- 1/2 cup water
Slice and prepare the onion, garlic, ginger, and green onions as described. Set aside.
Combine beef slices with tamari, rice vinegar, water, and sesame oil in a bowl. Marinate for at least 15 minutes. Then, mix in cornstarch and olive oil.
In a separate bowl, whisk together tamari, cornstarch, coconut sugar, oyster sauce, hoisin sauce, sesame oil, rice vinegar, and water until smooth. Set aside.
- Heat a wok or large frying pan over high heat. Add olive oil and beef slices, stir-frying until 90% cooked. Remove and set aside.
- In the same pan, add a bit more oil and sauté ginger, garlic, and onion until soft.
- Push veggies to the side, pour in the sauce, and stir until thickened.
- Add beef and green onions back into the pan, stir-frying until everything is well coated and heated through.
Enjoy your delicious Gluten-Free Beef and Onion Stir Fry hot with a side of steamed rice or quinoa for a gluten-free meal.
Servings 3
- Amount Per Serving
- Calories 280kcal
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 3g15%
- Sodium 690mg29%
- Total Carbohydrate 13g5%
- Dietary Fiber 2g8%
- Sugars 4g
- Protein 25g50%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.