Gluten-Free Crispy Sticky Mongolian Beef: Health Benefits and Whole Health Flexi-Plan Insights
A Healthier Twist on a Classic Favorite
Crispy Sticky Mongolian Beef is a beloved dish in many households, but traditional versions often use refined sugars, high-sodium soy sauces, and unhealthy oils. This version, aligned with the Whole Health Flexi-Plan diet, offers a gluten-free, lower-sodium, and nutrient-packed alternative. Every ingredient is carefully selected for its health benefits, ensuring a dish that not only delights the palate but also supports overall wellness.
Why Go Gluten-Free?
Going gluten-free isn’t just about avoiding gluten for those with celiac disease. Many individuals without a formal diagnosis report improvements in digestion, reduced bloating, better energy levels, and fewer inflammatory symptoms when eliminating gluten. Gluten-free diets can also promote healthier eating patterns by encouraging whole, unprocessed foods like vegetables, lean proteins, and gluten-free grains.
Main Health Benefits of Gluten-Free Crispy Sticky Mongolian Beef
1. Lean Protein from Grass-Fed Beef
Grass-fed beef is an excellent source of high-quality protein, which is essential for muscle repair, immune function, and overall cellular health. Compared to conventionally raised beef, grass-fed beef contains:
- Higher Omega-3 Fatty Acids: These healthy fats are known for their anti-inflammatory properties and benefits to cardiovascular health.
- Conjugated Linoleic Acid (CLA): Studies have shown that CLA can help reduce body fat and improve lean body mass.
- Rich in Iron and Zinc: Iron supports oxygen transport in the body, while zinc boosts immune function and aids in wound healing.
2. Tamari: The Gluten-Free Soy Sauce Alternative
Tamari is a gluten-free soy sauce that provides the same rich umami flavor without the gluten. Health benefits include:
- Lower Sodium: Many tamari brands offer reduced-sodium options, making it a better choice for those watching their salt intake.
- Rich in Antioxidants: Fermented soy products, like tamari, contain antioxidants that help reduce oxidative stress.
- Contains Isoflavones: These plant compounds have been linked to reduced inflammation and improved heart health.
3. Coconut Sugar: A Low-Glycemic Sweetener
Coconut sugar is a natural sweetener that has a lower glycemic index compared to regular sugar. This means it causes a slower rise in blood sugar levels, making it a healthier alternative for those monitoring their glucose intake. [1]
- Rich in Minerals: Coconut sugar contains small amounts of potassium, magnesium, and zinc.
- Contains Inulin: Inulin is a type of fiber that promotes gut health by feeding beneficial bacteria.
4. Arrowroot Powder: A Healthy Thickener
Arrowroot powder is a gluten-free thickening agent that’s easy to digest and allergen-friendly.
- Digestive Health: Arrowroot is known for its soothing properties on the digestive system and can help alleviate symptoms of diarrhea or upset stomach.
- Rich in B Vitamins: These vitamins support energy metabolism and healthy nervous system function.
- Low in Calories: It’s a low-calorie alternative to traditional cornstarch, making it ideal for weight management.
5. Avocado Oil: A Heart-Healthy Cooking Oil
Avocado oil is rich in monounsaturated fats, which are known to support heart health by improving cholesterol levels.
- High Smoke Point: This makes it ideal for high-heat cooking like stir-frying, as it doesn’t break down into harmful compounds at high temperatures.
- Rich in Vitamin E: Vitamin E is a powerful antioxidant that helps protect cells from oxidative damage.
- Anti-Inflammatory Properties: Avocado oil contains compounds that can reduce inflammation, benefiting those with arthritis or other inflammatory conditions.
6. Fresh Ginger: Nature’s Anti-Inflammatory Agent
Ginger is well known for its medicinal properties and has been used for centuries in traditional medicine.
- Anti-Inflammatory Effects: Gingerol, the active compound in ginger, helps reduce inflammation and may lower the risk of chronic diseases like heart disease and cancer.
- Digestive Aid: Ginger is commonly used to relieve nausea and improve digestion.
- Immune Boosting: Its antioxidant properties help strengthen the immune system.
7. Garlic: A Natural Antibiotic
Garlic not only adds flavor but also offers impressive health benefits:
- Cardiovascular Health: Garlic has been shown to reduce blood pressure and improve cholesterol levels.
- Antimicrobial Properties: It can help combat infections due to its natural antibacterial and antiviral properties.
- Rich in Antioxidants: These help protect against cellular damage and aging.
8. Red Bell Peppers: Vitamin C Powerhouse
Red bell peppers are incredibly rich in vitamin C, providing over 150% of the recommended daily intake per serving.
- Boosts Immunity: High vitamin C content supports a healthy immune system.
- Rich in Antioxidants: These include carotenoids like beta-carotene, which promote healthy skin and vision.
- Low in Calories: Perfect for those looking to maintain or lose weight.
9. Broccoli: A Nutrient-Dense Vegetable
Broccoli is one of the most nutrient-dense vegetables, making it a perfect addition to this dish.
- Rich in Fiber: Supports digestive health and helps maintain stable blood sugar levels.
- High in Antioxidants: Sulforaphane, found in broccoli, has been studied for its cancer-fighting properties.
- Supports Bone Health: Thanks to its high calcium and vitamin K content.
Who Can Enjoy This Dish?
This gluten-free Crispy Sticky Mongolian Beef is suitable for a wide range of dietary plans, including:
- Whole Health Flexi-Plan Diet: Perfectly balanced with lean protein, healthy fats, and low-glycemic carbohydrates.
- Gluten-Free Diet: Ideal for those with celiac disease or gluten sensitivity.
- Low-Glycemic Diet: The use of coconut sugar and nutrient-dense ingredients makes it a good option for those managing blood sugar levels.
- Anti-Inflammatory Diet: With ingredients like ginger, garlic, and avocado oil, this dish can help reduce inflammation in the body.
Final Thoughts
This healthier, gluten-free Crispy Sticky Mongolian Beef isn’t just a delicious meal—it’s a nutrient powerhouse that supports overall wellness. Whether you’re following a Whole Health Flexi-Plan, looking to reduce gluten intake, or simply want to enjoy a guilt-free version of a classic favorite, this dish fits the bill perfectly.
Kitchen Tools We Love:
Gluten-Free Crispy Sticky Mongolian Beef
Description
This healthier, gluten-free twist on the classic Crispy Sticky Mongolian Beef combines the rich flavors of garlic, ginger, and scallions in a sweet-savory sauce, perfectly balanced for a Whole Health Flexi-Plan lifestyle. Packed with lean protein, lower glycemic sweeteners, and nutrient-dense ingredients, this dish offers an indulgent yet health-conscious option.
Ingredients
Beef and Marinade:
Crispy Coating:
Sauce:
Stir Fry:
Instructions
Marinate the Beef:
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In a bowl, combine the beef, tamari, arrowroot powder, and avocado oil. Toss well to coat and let it marinate for at least 15 minutes.
Prepare the Crispy Coating:
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In a separate bowl, mix the chickpea flour, salt, and pepper. Dredge the marinated beef slices in the coating mixture, ensuring an even layer.
Cook the Beef:
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Heat 1 tbsp avocado oil in a wok or large skillet over medium-high heat. Add half the beef slices in a single layer and cook for about 1-2 minutes per side until golden brown and crispy. Remove and set aside on a plate lined with a paper towel. Repeat with the remaining beef.
Make the Sauce:
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In a small bowl, whisk together tamari, bone broth, coconut sugar, rice vinegar, sesame oil, ginger, garlic, and the arrowroot slurry.
Stir Fry the Veggies:
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Heat another tablespoon of oil in the wok. Add scallions, red bell peppers, and broccoli (if using) or favorite green, and stir-fry for 2-3 minutes until tender-crisp.
Combine and Finish:
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Pour the sauce into the wok, bring to a simmer, and cook for 1-2 minutes until the sauce thickens and becomes glossy. Add the crispy beef back into the wok and toss to coat evenly in the sauce.
Serve:
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Serve immediately with steamed brown rice or cauliflower rice for a lower-carb option. Garnish with extra scallions and a sprinkle of sesame seeds if desired.
Servings 2
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 16g25%
- Saturated Fat 3g15%
- Sodium 550mg23%
- Total Carbohydrate 18g6%
- Dietary Fiber 6g24%
- Sugars 3g
- Protein 28g57%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
