Satisfy a variety of tastes
Get creative when there are both vegetarians, meat-eaters at the table
Adecade ago when my 11-year-old son returned home from Hummingbird Music Camp, he promptly announced that he was a vegetarian. Despite our semi-vegetarian household, this posed some challenges for our family.
Today’s column will suggest ways to prepare healthy and delicious meals for omnivores and vegetarians to enjoy together.
Eating mostly or completely vegetarian is potentially beneficial to the environment, our health and pocketbook. Having a vegetarian in the household is an opportunity to explore new recipes and create vegetarian-friendly dishes. But how can you prepare a single meal that will satisfy the entire family?
The trick is to find one meal that pleases the taste buds of the entire family. Typical American meals are often planned around a meat. Instead, plan the meal around a tasty vegetarian entrée (e.g. pasta, tacos, burritos) that provides plenty of satisfying whole grains (whole grain pasta or tortillas) and protein (beans, nuts, seeds).
One of my favorite dishes is pizza. Homemade pizza is relatively quick, can easily accommodate different tastes and preferences and make a healthy meal when served along with a salad. My vegetarian son enjoys his pizza loaded with green chile whereas his brother prefers a little pepperoni along with the green chile.
You can make your own pizza dough (I cheat and use a bread machine to knead the dough) or purchase premade dough at local businesses such as Trader Joe’s or a large pizza kit (dough ball, sauce, cheese, and choice of one topping) at Dion’s for $13.20 (they also sell complete gourmet family-sized salads to go for about $10). Trader Joe’s refrigerated pizza dough comes in white, wheat and garlic and herb and costs about $1.29 for a one-pound bag.
I use a commercial spaghetti sauce such as Ragu or Prego instead of pizza sauce as it is convenient (always in my pantry) and inexpensive. I use shredded part skim mozzarella cheese (purchased in large five-pound bags and kept in my freezer).
Alternatively, you can purchase a ready-to-bake plain pizza at Papa Murphy’s (familysize is about $16 and you can add your own toppings at home before you bake it (e.g. a very large amount of green chile). They also have side salads for $5-$6.
Or better yet, create your own masterpiece with homemade or store-bought dough topped with variations such as goat cheese, sun-dried tomatoes and freshly roasted pine nuts or basil pesto, goat cheese, olives and artichokes. The variations are endless.
Another crowd pleaser is a taco or burrito bar where everyone can help themselves to an assortment of fillings for tacos or tortillas. Consider providing whole-wheat or corn
tortillas, pinto and/or black beans, rice, salsa, hot sauce, avocado or guacamole, tomatoes, onions, cilantro, sour cream (can be low or nonfat), cheese, bell peppers, summer squash, green chile, lettuce, olives, grilled tofu or tempeh, lean ground turkey or a vegan meat such as Lightline Gimme Lean (lightlife.com/products/beef).
Similarly, pasta dishes can be created limited only by your imagination or ability to find recipes. Almost everyone enjoys linguini or farfalle with pesto. Pasta with white beans and tomatoes is a traditional and satisfying favorite. Or consider the American classic, spaghetti noodles topped with Ragu or Prego sauce that is cooked with ground “meat” (vegan as with the tacos). Sharon Himmelstein, Ph.D., M.N.S., R.D.N, is a member of the Academy of Nutrition and Dietetics, eatright.org, and the New Mexico Academy of Nutrition and Dietetics, eatrightnm.org.
BASIC PIZZA DOUGH
For bread machine on manual cycle. Makes 2 small pizzas or 1 large pizza 4 cups white whole wheat flour (or 2 cups whole wheat and 2 cups white flour) 1 teaspoon sugar 1 tablespoon dry yeast 1 teaspoon salt 1½ cups warm water
2 tablespoons canola oil Preheat oven to 450 degrees F. Combine all ingredients in a bread machine on knead cycle. If the dough is too sticky, add additional flour as needed until the dough forms a ball. If the dough is too dry, add additional water until it forms a ball. Allow to rise for about an hour. Turn bread machine off after rising (before second kneading).
Lightly oil baking sheet and spread dough. Spread tomato sauce or pesto and top with vegetables and then cheese. Bake for about 20 minutes.