CUTS OF HEALTHY MEAT FOR MIDWEEK VEGAN/CARNIVORE MEALS

Achieving peaceful co-existence at the dining table...

Do we really have to choose between these two methods of food production?
Courtesy of the Guardian:  © Copyright Guardian and licensed for reuse under this Creative Commons Licence

Feeding plant and meat eaters at the same table is not easy.  No one wants to cook the equivalent of two meals.  A sensible solution could be serving vegan dishes a couple of times a week, and the rest of the time planning a vegan dish  which will complement meat or fish.       

For example, Roasted Veg with Balsamic & Pumpkin Seeds, will feed a vegan happily but also takes on the role of healthy side for meat or fish.  Or, a vegan soup can be served on its own to vegans but with additions of eggs, cheese, meat or fish for flexitarians.  Have a look at Asian Noodle Soup.

A list of Triple Duty Dishes which serve plant and meat eaters dining together is below.  More will be found in Recipes 2 on the Nav Bar under the sections 'Vegetarian/Vegan' and 'Soups'.  A list of 67 vegan dishes enthusiastically approved by carnivore testers appeared in last week's post.


Concerned about cholesterol/fat in meat?

When cooking meat for a meal involving plant and meat eaters, focus on easy-prep, easy-cook cuts of meat.  Lean meat is a given if there are concerns about cholesterol or fat levels.  Also consider fish;  doctors recommend two portions of oily fish a week, especially for those over 50. 

Oven baking (on a rack) is the easiest, healthiest option but uses a lot of fuel for small portions of meat.  It may be useful to invest in an air-fryer which cuts cooking time by a third and reduces fat. 

Batch baking is also effective.  Marinating a packet of your choice of cuts the night before cuts down prep time before supper.  Prepare the vegetable /vegan component of the meal as the meat cooks.  Leftovers can be frozen in individual portions for reheating another time or for popping into a lunchbox.  (defrost the night before in the bottom of the fridge; see Freezer Matters)

Chicken 

• thighs are ideal; boneless cook faster but are more expensive.  Whether boneless or not, baked thighs are marvellous in citrus marinades (see Lime & Ginger Chicken, Lemon Chicken).  Tandoori Chicken has fab flavour but takes a little more time than citrus marinades.  

• if you're lucky enough to find Turkey Thigh, it's a very tasty roast option

• breasts - easily steamed or baked but not a frugal option 

• wings - a healthy option if roasted dry for 25 mins to render off some of the fat.  During the rest of the baking time, brush several times with your chosen sauce.  (Lots of wing recipes in Recipes I/Chicken)

• a whole chicken bakes in under an hour if the backbone is removed and the bird is pressed flat; see 'Flat-pack' roast chicken

• don't forget options like Chicken Sausages  or Striped Turkey Meatloaf

Pork and Lamb

Easy cook thick slices of Belly Pork, pork ribs and lamb ribs are not usually considered healthy.  Properly cooked, however, most of the fat is rendered off; the meat becomes crisp at the edges and moist and flavourful within. Try Lamb Ribs for the Health-Conscious & low-fat and sugar Spicy Pork Strips

Vegan salads are wonderfully enhanced with the salty sweetness of Italian Proscuitto and Spanish Serrano ham, as in Strawberry Ham Salad


Beef

Thinly sliced beef cooks quickly in stir fries or Asian noodle soup

Fish

Filets of salmon and white fish, flavoured with brushed on fruit juice or savoury sauces, are quickly steamed or baked.  Try Orange & Hoisin Salmon which takes all of 2 minutes prep.

Flavourings

While it's wonderful to place a good piece of meat or fish on a baking tray and depend on it's essential taste and texture to please the diner, it's a good idea to have on hand a few sauces and marinades for variety.

67 uses oyster and hoisin sauces (Lee Kum Yee brand), mustards, hot sauces and citrus fruits.  Lemon juice & garlic elevates chicken wings to another level; hoisin & orange juice tenderises pork and adds an exotic layer of flavour. 

Spice rubs - either ready made (in the spice section of supermarkets) - or home-made, also add variety.  

Triple Duty Dishes suitable for Plant and Meat Eaters

Spicy Glass Noodles & Mince

Triple Duty PaellaTriple Duty

Jaotze

Multi Duty Rich Tomato Soup 

Dairy-Free White Bean Soup 

Layered Spinach Salad 

Vietnamese Rice Paper Wraps 

Piquant Rice Salad

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B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided

CHINESE MEAT & POTATO STEW Double Duty with vegan option

Chinese stews and casseroles?  They're not as unusual as you'd think...

Oriental Meat 'n Potatoes Casserole with orange, 5-spice & star anise
also serve with Chinese leaves in Garlic Honey sauce

67's Chinese Meat and Potato Stew, rich with oriental spicing and layers of lovely flavours, has an unusual component for Oriental cuisine: potatoes (historical notes below). 

It's a slightly indulgent dish for relaxed weekend cooking, perfect in icy weather when no one is venturing outside.  Once prep is complete, the stew takes just an hour to cook; the aromas wafting through the household will beguile everyone.  

Some of the prep can be done a day ahead.  The Blogger doesn't own an Instant Pot but the recipe would probably work in that, with maybe a slight loss of flavour.

Chinese New Year 2019 begins 5th February; if you're marking the occasion at home, this is a worthy offering. 

The photo shows casserole pork but beef would work equally well.  If using frugal cuts which require long slow cooking, see Tips (below).

The vegan alternative contains the same base vegetables but the cooking method is slightly different.    

Cost:  £5.50
Feeds: 4 generously

Ingredients for meat version:   
   2 spring onions, coarsely chopped
   1/4 cup peeled, diced ginger
   1-2 large cloves garlic, minced
   1 cup water

    2 med yellow or purple onions, finely sliced

    peanut or light vegetable oil (not olive)

   3-400gms/10.5-14 oz casserole pork or beef (nothing fatty)

   2-3 sticks celery, peeled & coarsely chopped
   2 large carrots, in thick slices
   1 large peeled baking potato in large dice (if carb-phobic, butternut squash) 

    1/2 tsp 5-spice powder
    1 star anise
    1 generous tablespoon Hoisin sauce* plus a further 1 tablespoon Hoisin sauce
    zest and juice of an orange
    1/2 - 1 tbsp sugar (opt)
    1/3 cup dry sherry, brandy, shaoxing rice wine or white grape juice

    1 fresh chilli, seeds & membranes removed, finely diced OR generous pinch of chilli flakes (opt)

Ingredients for Vegan Version:
    Replace meat with:    
       3-400gms/10.5-14 oz firm tofu 
       soy sauce
       sherry
       cornflour
       finely grated ginger
       finely grated garlic 

Method for BASE:

1. Blitz the spring onions, ginger, garlic and water until completely blended; set a strainer over a deep bowl; pour in the liquid; strain, pushing down on the pulp with a spoon until dry to get all the flavour; discard pulp; set liquid aside  
2. Heat a good sized heavy bottom pan over high heat
3. Add a good tablespoon of peanut oil to the pot; add onions; reduce heat to med-high; cook gently 10mins until soft but not brown; set aside
4. Add celery & carrot to pan; stir fry 5 mins until beginning to soften
5. Add 5-spice, star anise, sugar if using, orange juice & zest & sherry
6. Pour in onion, garlic & ginger water
7. THEN...

MEAT version:

1. (If meat requires tenderising: Cover the meat with water, bring to a boil, skim off froth, drain and rinse.  Cover meat with fresh water,  add a couple of onions and carrots, bring to a boil and simmer a few hours OR cook on high in a slow cooker for a couple of hours, until meat is fork tender.  Drain, saving the liquid for stock. Proceed with recipe.)
2. In a wide pan over high heat, generously spray base with peanut oil; add chunks of meat with a bit of space in between; allow to brown; brown the other side; set aside (you may have to do this in batches).  (this step can be done a day ahead)  
3. When ready to cook, add meat after step 6 (above)
4. Add stock or water to just cover; bring to the boil
5. Reduce heat to medium; the liquid should bubble gently 
6. Cook one hour or until the meat is tender
7. If gravy is too thin, add a teaspoon of cornflour mixed with cold water; leave to cook a few min.  If gravy is still not thick enough, repeat
8. Serve over rice or noodles with green veg like broccoli, quick-cook green beans or mange tout or stir-fried Chinese cabbage

VEGAN version:

1. After step 6 of the basic recipe above, add good stock to cover
2. Bring to the boil; reduce heat to med
3. Cook partially covered 30 mins; the liquid should bubble gently
4. Meanwhile, cut tofu into chunks similar to casserole meat
5. Marinate 20 mins in a 1-1-1 mix of soy sauce, sherry and cornflour mixed with a little finely grated teaspoon ginger & garlic (for every tablespoon of liquid, 1/4 tsp grated garlic & ginger)
6. In a wide pan over high head, generously spray base with peanut oil; add chunks of tofu; brown on both sides (prob. 2-3 mins each).  You  may have to do this in batches. 
7. Add tofu to vegetables with marinade, stir into the stew without breaking up tofu
8. Reduce heat a little; cook another half hour 
9. If gravy is too thin, add a teaspoon of cornflour mixed with cold water; leave to cook a few min.  If gravy is still not thick enough, repeat
10. Serve over rice or noodles with green veg like broccoli, quick-cook green beans or mange tout or stir-fried Chinese cabbage

*67 uses Lee Kum Yee Hoisin Sauce

Historical Note: Though you'll seldom see potatoes on a menu in Chinese restaurants, they have been grown in China for 400 years.  In fact, in 1993, China became the world's largest potato producer. 

Introduced by Portuguese traders in the 17th century, potatoes were the main staple food for many Chinese, especially in remote mountain regions.  In most cases they replaced turnip or daikon in stir fries and stews and were served with - not instead of - rice.   

The ready availability of potatoes in contemporary Cheese cuisine is partly due to attempts to diversity agriculture -- potatoes are high yield and raise income on small farms.  No doubt the popularity of 'French' fries and mashed potatoes is another contributing factor. 

Tips:

• this is a gentle version of the dish, intended for family consumption 
• for sophisticated diners who prefer something punchy, don't strain the solution of spring onion, garlic & ginger 
• if you liked this you will also like the ultra-indulgent and luxurious Chinese Beef, Potato and Onion Pie

More Chinese dishes on to Nav Bar: Recipes

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission

HOW TO TENDERISE CHEAPER, TOUGHER TASTIER CUTS OF MEAT

This is how professional chefs treat cheaper, tougher cuts of meat...

1. If meat is in one piece, chop into desired pieces -- slices or chunks
2. Cover the meat with water, bring to a boil, reduce heat slightly; bubble for 5 mins, skimming off froth; drain and rinse
3. In a clean pan, cover meat with fresh water; add a couple of onions and a carrot or two
4. Stovetop:  bring to a boil; turn down heat to medium and simmer a few hours until meat is tender
5. Slow Cooker: cook on high in a slow cooker for a couple of hours.
6. The meat should not be falling apart but have some 'give'
7. Drain contents into a bowl; save liquid for stock
8. Proceed with recipe 

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

CHINESE LEAVES IN GARLIC-HONEY SAUCE

If you ever wondered how to use Chinese Leaves (also known as Napa Cabbage)  try this crowd-pleaser...

Chinese Leaves in Garlic Honey Sauce, here with Salmon

Chinese Cabbage (also known as Chinese Leaves) is often used in Asian cuisine but is also popular in California.  

A head of Chinese Cabbage

The vegetable consists of delicately sweet crisp white stalks topped with crinkly leaves.  They grow wrapped tight as a drum.

Dense texture

First cultivated 5 centuries ago in China, Chinese Cabbage is rich in Vitamin C and other minerals. It's mild flavour and double texture was so adored by modern Californians, they produced their own version, Napa cabbage. 



UK grown Chinese Cabbage is available in most large supermarkets but the best are said to be found in Chinatowns (where some are imported from Europe). Chinese cabbage costs about £2 a head but there's plenty of it, enough for several meals.  It keeps well in cool temperatures.  

This recipe, unusually for 67, contains sweetness but is a fine contrast to strong Chinese flavours.  Also, when the weather is as cold as it has been, the body needs energy.      

Cost: £1.75
Feeds: 4, as a side

Ingredients:

    300gm/10oz Chinese leaves, washed, grotty bits removed 


Garlic-Honey Sauce    
   2-3 cloves garlic, grated
   1-2 tbsp honey or maple syrup
   1 tsp soy sauce
   2-3 tsp dry sherry/white wine/grape juice
   1tsp toasted sesame oil (opt) 
   small chilli, de-seeded & membraned, finely sliced or pinch of chilli flakes (opt)

Method:

Equipment: a large pot or pan with tight-fitting lid

1. If Chinese leaves are not organic, soak in a 9-1 solution of water and vinegar; drain & rinse
2. Mix sauce ingred; set side
3. Slice the bottom quarter inch off the Chinese leaves
4. Slice the leafy green bits in 2in/4cm strips; drop into cold lightly salted water 
5. Slice the white stalks in 1/4in/1/2 cm strips
6. Heat pan on high; when pan is smoking hot, spray generously with oil; toss in stalks and stir fry for 1-2 mins or until beginning to soften
7. Reduce heat a little; drain leafy bits; add with sauce ingredients; cover; leave to cook 1-2 mins, shaking occasionally until leaves are wilted and stalks are cooked but still crunchy 
8. Serve as one dish of many on the table, or surrounding individual portions of main course

More Chinese Cabbage on NavBar: Recipes II/Salads...

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This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

EASY MULTI-DUTY RICH TOMATO SOUP: easy-peasy, sugar/preservative free, low oil/salt

Another multi-purpose dish perfect for carnivores and vegans 

First posted 2015 

Rich Tomato Soup with Crispy Pancetta
one of multiple ways to serve this soup 

first published Jan 2015

This rich, thick and sublimely satisfying soup is is the perfect vehicle for satisfying conflicting food preferences around a dining table.

The vegan base transforms into vegetarian, pescatarian or carnivore, depending on additions. 

It is gloriously scented and deeply flavourful despite being free of sugar & preservative, and low in salt and fat.  It is incredibly easy to make, with very little chopping.

It also contains three different vegetables which make a substantial contribution to your five-a-day.

For years, the blogger made her own popular version of tomato soup which involved dicing onions, de-seeding tomatoes and keeping a watchful eye on a pot on the top of the stove.  Because it was worth it.  

This roasting method - adapted from Hugh Fearnley-Whittingstall -- is a simpler, easier way to achieve equally  masterful flavours. 

Serves: 6-8 generously
Cost: £2.50

Ingred:

  1 kilo vine tomatoes (pref) or supermarket specials OR two 400gm tins tomatoes
  1/2 kilo red or yellow onions 
  3-4 sticks washed, peeled celery
  1 good sized bell pepper
  2-3 tablespoons fresh basil leaves (or 1 - 1.5 tsp dried)
  stock or water

  EITHER 2 tbsp tomato paste  (low-salt for oldies) OR half a 390 gm packet of chopped tomatoes
  salt & pepper
  1-2 tbsp olive oil 

  Good stock  as needed 

Meat eaters: 250-350 gm ham or minced poultry, lamb or beef
Pescatarians: 250-350 gm seafood
Vegetarians: Cheese, yoghurt
Vegans: firm tofu

Method

1. Soak non-organic veg 20 mins in a 9-1 mix water & vinegar; rinse & drain 
2. Preheat oven to 180c, 350f, gas mark 5
3. Line a deep pan just big enough for all the vegetables, pref with a lid, with greaseproof paper OR prepare slow cooker
4. Top, tail & peel onion & cut into quarters.  Quarter celery sticks.  Remove membranes & seeds from pepper; quarter or cut coarsely.  Layer in pan; season each layer lightly with salt & pepper.      
5. Quarter tomatoes; layer over onions.  Pour in water or stock to cover 
   
6. 
   Oven-cooked: Place lid tightly on cooking dish OR cover veg with a layer of greaseproof paper then tinfoil  For ripe/tinned tomatoes, bake 45 min-1 hour; otherwise it may take  up to 2 hours to reach the soft, yielding stage.  Remove lid/foil; bake a further  15 mins.  Cool.
7. Slow-cooker: cook on high for 2-3 hours; cool.
8. Add tomato paste or chopped tinned tomatoes to vegetables; blend.  Taste.  Add more tomato paste, salt and pepper, Savoury Spice Mix, celery salt or other herbs according to taste. This is your base.  
9. Add vegetable stock (home-made, granules or cubes) until the soup reaches the desired thickness.  Check seasoning; adjust accordingly. 
10. EITHER: Divide base as required and serve chosen additions, scattered with basil. OR serve without additions in a large tureen, buffet style,  accompanied by bowls of vegan, vegetarian or meat/fish additions for diners to choose.

ADDITIONS: Any or All of the following...

VEGAN:

• tiny cubes of firm tofu
• Memorable Crunchy Croutons made with seeded wholemeal bread
• vegan bacon bits
• finely sliced raw veg; simmered until al dente
• diced raw potatoes; simmered until cooked 
• a few tablespoons of washed rice; simmer 10-25 mins until rice is cooked

VEGETARIAN:  

• grated cheese
• yoghurt 
• a few tablespoons of washed rice; simmer 10-25 mins until rice is cooked
• accompanied by Skinnier Ultra Cheese on Toast

PESCATORIAN:

• if working with base, add fish stock (if to hand) to reach desired consistency
• otherwise: add frozen, rinsed & drained prawns/mussels/calamari/ white fish until just cooked OR fresh seafood lightly poached in boiling water or the soup until cooked through
• accompanied by Frugal Sardine Pinwheels 

CARNIVORE:

• if working with base, add Meat Stock to reach desired thickness
• otherwise: spoon or roll raw minced beef, lamb or poultry into one inch balls. Drop them into a separate pan of boiling water; simmer until they are cooked through, maybe 5-7 min.  Drain and add to soup.  
• strips/shredded cooked meat, particularly ham 
• prosciutto which has been baked for 2-3 mins until crispy

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

EDITORIAL...ARE WE LETTING THE VEGAN MOVEMENT GET A LITTLE OUT OF HAND?

Some of this material has appeared in previous posts.

This editorial looks at current developments in the vegan movement: 

• is 'going vegan' overdone?
• is it becoming too authoritarian?
• can vegans & carnivores peacefully co-exist at the same dining table?

BACKGROUND 

It's true that numbers of vegans are rising daily.  But even if you take higher estimates of 3.5 million vegans in the UK, that's still low compared to the population of 65 million. 

Which wouldn't be a problem for either side of the debate except that the loudest, most vocal vegans have taken on such an authoritarian tone.  

POLARISATION 

Reading Twitter and some media reports of the vegan movement, you'd be forgiven for thinking that carnivores are monsters.  Extreme vegans believe you are either with them or are a heartless individual, lacking in compassion and morality.  Worse still, you are even an ecological sinner and a contributor to climate change. 

The polarisation of the debate is worrying.  But equally unsettling is the knowledge that extreme vegan terrorist attacks on people in the meat industry involving vandalism and even death threats are now so bad, counter-terrorism police have set up a protection unit.  

There's anecdotal evidence that some small independent meat producers and butchers are so discouraged by harassment, they are closing down.  This week's report from the medical journal Lancet (of all sources!) suggested we cut back weekly meat intake to the equivalent of half a burger.  The report would have raised disbelieving laughs in the past but was treated with utmost seriousness by some broadcasters.  We are apparently living in an age where the noisiest minority rules.   

VEGANS BEWARE 

It's important to remember this about vegans: Man cannot live on a vegan diet alone.  

Without supplements of Vitamin B12 - normally only found in animal products - a vegan diet can damage and, in extreme cases, destroy good health. You might not suffer from the full panoply of Vitamin B deprivation - symptoms mimicking Alzheimers & MS -- but common effects are fatigue and lethargy with  breathlessness, faintness, pallor and extreme weight loss.

Vegans maintain that supplements are a normal part of many people's lives.  But that's not true of the majority, most of whom have to rely on animal products for a balanced diet.     

It's telling that there are countless numbers out there who tried a vegan diet and gave it up.  



WHY DO VEGAN DIETS FAIL? 

Whatever the reason for becoming a vegan, it is an extreme choice: 

• cutting out animal products is extremely difficult; even vegetarians, who can eat dairy and eggs, struggle
• plant proteins like nuts, seeds, tofu, tempeh and quinoa can add terrific taste and texture to plant dishes but a long-term reliance on them often leave the body craving for something more 
• supplements are an added expense; many budgets won't stretch to include them 
• more bodies than you expect are incapable of absorbing vegetarian B12
• new vegans need lots of advice and feedback to prevent malnutrition; some vegan organisations demand a commitment to 'the cause', whether in demo time or in cash contributions

Most young new vegans are sensible live-and-let-live individuals.  The Vegan industry has made a great contribution to general healthiness by encouraging the intake of more fruit and veg, and providing exciting tasty recipes to do so.  Putting the spotlight on the excesses of factory farming is a good thing.

But let's not throw out the baby with the bathwater. 


'GOING VEGAN' CAN BE OVERDONE  

One of the saddest things I read recently came from a journalist who described how he arrived home to find fresh homemade brownies.  His first comment?  Not: 'Yum!' But a hopeful: 'Is it a proper brownie?'  

As it turned out, it was not, being made of some esoteric vegan substitute.  The writer didn't say whether he ate the brownies but my heart went out to him.  Vegan brownies are okay - just - but nothing, nothing beats a real brownie.  (See Vegan Baking below) 

The family cook may think family members need - for health reasons - to be converted to a low-meat or even a meat-free diet.  Or it may be that Cook just can't face the prospect of preparing more than one dish at mealtimes and concludes that vegan food is the answer.

But many people are not - and never will be - disposed towards vegan food, and there are good biological reasons why.  (See Michael Mosley and 67 Editorial: Reasons for Eating Meat ).  Trying to cut out meat for someone who's a committed, happy carnivore is really not a good thing -- not morally and not nutritionally.  

It may also backfire, with the family carnivores sneaking out for fatty takeaways away from home, instead of having lovingly cooked healthy meats at home. 

By all means, increase the amount of plant food in a diet.  Encourage vegan dishes to supplement a diet.  

But don't eliminate meat for carnivores; just reduce it.

This blog has plenty of easy low-fat/cholesterol meat dishes, some of which can be easily frozen in individual quantities.  Check out Recipes I and II on the Nav Bar; look for 'Skinny', "low-fat/cholesterol' and 'Easy'.  

Family meals are just that: meals for the family, whether the individuals are plant or meat oriented.  A little more planning (and some of 67's triple-duty recipes, of which more below) will suit everyone's needs.

Getting all the family involved in prep will also help the Chief Cook and increase awareness of what it takes to get a meal to the table!

YOUNG VEGANS

Teenagers and young adults who become vegans for animal welfare reason can be some of the most committed plant-eaters and vociferous critics of carnivores.

Personally, I would not encourage a teenager to become vegan.  I would first try to determine why s/he wanted to be vegan.  

Does the teenager want to lose weight?  Is the reason health related?  Is factory farming causing concern? 

Research would encourage open-hearted discussion of the issues.  Being a vegan is not necessary to lose weight;  a period of vegetarianism (including eggs and dairy) will see the pounds drop off.  Even just increasing the proportion of plant food to met or fish improves health;  get in those 5-a-day vegetables & fruits!  You can be  an ethical eater without going vegan merely by avoiding industrial farmed meat; the West is blessed with plenty of small ethical meat producers.

Peer pressure to become vegan could be one of the difficult arguments to deal with.  No parent wants their child to feel left out.  

Negotiate.  Encourage the consumption of either/and eggs and cheese one day a week, at home; parents can then relax about vegan food during the school week.

But remember.  While teenagers are intelligent and self-aware enough to know when something isn't working, parents may need to give a little nudge.  Agree that any signs of unusual fatigue, lethargy, pallor and weight loss will lead to a re-assessment of the situation.

The above also applies to partners of young adult vegans.



CO-EXISTENCE AT DINING TABLES IS SENSIBLE BUT NEEDN'T BE COMPLICATED

Make life easier; acknowledge the existence of opposing food camps while still offering a healthy balance of dishes:

• look for recipes that provide a partly or mainly cooked vegan base to which vegan or/and carnivore ingredients can be added; it can be soups or casseroles (a list follows)
• with fully cooked bases, especially main course soups, offer a table buffet: a large tureen of the base with separate bowls of plant and animal protein (See: Balancing Vegetarian Meals and Staying Healthy on Restructed Diets for lists of plant protein)
• make a main course which is heavy on plant-protein but serve it with a smaller platter of roast meat (See Healthy meats for mid-week meals)
• where possible, have a dish of mixed raw seeds and/or nuts toasted lightly (5 mins) till crisp, for added plant protein; store in an air tight container
• a dish of raw veg adds essential fibre: try crudités or simple salads
• if you're not worried about carbs, breads provide common ground
• healthy desserts include a platter of raw fruit or fruit-based dessert like low-fat/sugar crumbles or skinny fruit pies
• Vegans can not be expected to eat anything but plant-based food but some vegan recipes are popular with carnivores; in fact, one of the problems of making separate vegan and carnivore versions of dishes is that carnivores always want to taste the vegan version!  

The following recipes were tested by die-hard carnivores and enthusiastically received: 

• Can't Believe it's Not Beef Lasagne

• Chilli Broccoli & Tofu 

• Fabulous Felafels

• Marvellous Meatless Moussaka 

       A platter of cooked meats or fish can accompany the following:  

• Low-carb Noodles with Garlic & Ginger

• Piquant Rice

        Desserts 

• Mango Mint & Ginger Instant Sorbet

• Orange Mini Cakes

Check out Recipes II/Vegetarian on the NavBar




RECOMMENDED TRIPLE DUTY RECIPES 

Spicy Glass Noodles & Mince 
Triple Duty Paella
Triple Duty Jaotze
Multi Duty Rich Tomato Soup
Dairy-Free White Bean Soup
Layered Spinach Salad
Vietnamese Rice Paper Wraps
Piquant Rice Salad


Have a look at them; you'll soon get the hang of adapting one recipe to feed diners with conflicting food demands.  More new, triple duty recipes will be posted in future.

A few clues:

• mince can be made with meat, fish or tofu that's been frozen, defrosted and broken down in a processor
• pieces of firm tofu work really well as a substitute for meat in stir-fries 
• seafood is a good substitute for meat or tofu

VEGAN BAKING
By the way, much vegan baking is awful.  Sorry, but that's the experience of many.   

That's why 67goingon50's vegan/vegetarian baked goods are tested on die-hard carnivores, including butchers.  If they don't like it, the recipe doesn't go into the blog.  

Luckily most of 67's vegetarian or vegan cakes have been enthusiastically received and it's great to have those recipes in the repertoire.  But there are some items not suitable for veganization --  brownies are definitely one of them!  

Have a look at How to...Have Your Cake, Eat It and still Stay Healthy and 

Adapting baking to a healthier, lower-sugar lifestyle.  See also:  Recipes II/Vegetarian on the NavBar

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B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided. 

TRIPLE DUTY JAOTZE: common meeting ground for vegans & non-vegans

These little beauties are one of 67's favourite dumplings;  the fillings can be vegan, fishy or meaty -- and the recipe will accommodate all three!

first posted jan 2017; updated jan 2023

Easy home-made crispy-bottomed Jaotze dumplings 

A party to make and eat jaozte can help ease household tensions over conflicting eating plans.  A variety of fillings are offered - vegan, fishy or meaty - and whichever ones are chosen, the jatoze are so much fun to make, they'll be a great bonding exercise.  And whatever the jaotze end up looking like;  they'll still taste unbelievably good.

67 recalibrated a traditional recipe to take account of end-of-January budgets and worries about fat and salt.  Techniques were modified to make prep easier.  

The flavourings come from ordinary supermarket ingredients though a trip to the nearest Chinatown may be required for ready-made wonton pastry. (The frugal can make their own - there are plenty of recipes on the net.) 

Minced pork is traditionally used to stuff the jaotze (fillet is lower in fat than shoulder) but minced turkey has the least fat and is cheaper.  But whatever mince is in your fridge will do.  To meet all eating plans, there's a prawn filling and a vegan filling.  Fillings can be made a day ahead.   

Getting the hang of the stuffing and folding can be boisterous.  It's best to form an assembly line: one person to stuff the pastry, one to fold and enclose, one to pleat, one to cook.  Persevere with the pleating; misshapen dumplings taste just as good as impeccable ones. 

  
Cost: £4.50 (2022)
Makes: 36 dumplings (filling can be frozen)

Ingred: (vegan filling below)

   500gm/16oz minced lean pork, turkey or chicken OR small cooked prawns 
   1 lightly beaten egg
   1 1/2 tbsp cornstarch or rice flour
   1 1/2 tbsp dry sherry or shao sing rice wine or brandy or white grape juice
   1/2 -1 tbsp reduced-salt Soy Sauce (Amoy or Pearl River Bridge)
   1/2 cup finely chopped green onions, green & white
   
   1/2 cup + 2 tbsp rich broth

   2 pkg 3in/7cm circular won ton circular wrappers  

   3/4 cup water

  Jaotze Dipping Sauce (choose 1 or both of 2, below)


Equipment:

• 10-11in/25cm deep frying pan with tight fitting lid 
•  2 unused j-cloths or pieces of muslin
•  one chopstick

Method:

1. Mix chosen filling with all ingred except broth & water; use your hands to squeeze ingredients together 
2. Once everything is blended, stir in a circular motion & gradually add broth
3. Freeze 15 mins or until very cold but not frozen OR refrigerate in coldest part of the fridge overnight
4. Open packet of won ton wrappers; cover completely with a clean damp j-cloth to prevent drying 
5. Fill centre of won ton wrappers with 2 level teaspoons filling; the bottom is flat with a sharpish peak; (note the oval shape of the wrappers)  
   
6. Bring up the long edges of the dough; pinch the middle but leave the ends open, forming a crescent; use a little water to seal if necessary.  The end of a chopstick can be useful to push in the filing on the ends. 
   
7. On the side facing you, at the left-hand edge, place thumb on top and forefinger below; push the dough upwards into a fold/pleat facing the centre.  Form a further 3 folds/pleats toward the centre.
8. Do the same on the right hand side
9. With luck, the dumpling will look like a flat-bottomed purse, only a little more elegant than 67's (but see how nice they look when cooked -- at top of post)
10. Place on a floured board & cover with damp clean cloth
11. When ready to cook, heat pan on med-high till hot; generously spray with oil; add dumplings bottom side down
12. Cook 2 mins or until golden brown underneath; slide a fish slice underneath to check 
13. Pour water into the pan & cover with lid 
14. Turn heat up high, cook until water is almost gone - about 5 mins; towards end of cooking time, shake pan sharply to ensure bottoms are not sticking
15. Reduce heat to low, cook 3-5 mins 
16. Turn heat back up to high to brown the bottom of the dumplings (try not  to burn them!)
17. Serve with Jao-tze Sauce (below)

Jao-tze Dipping Sauce 

   2 tbsp minced garlic
   3-4 tbsp reduced salt soy sauce (Amoy/Pearl River Bridge)
   8 tbsp red wine vinegar or white vinegar
   1 tsp sugar (opt)
   1 tbsp toasted sesame oil
Mix well and serve in a bowl

OR Ginger & Scallion Sauce  

     3 tsp grated ginger  

     6 tbsp finely chopped white spring onions  

     3 tbsp groundnut/peanut oil  

     1 generous tsp grated garlic (opt)

Put ginger & spring onions in heatproof bowl; heat oil until very hot and pour over; the ginger and spring onions will sizzle.  Stir and decant into serving bowl 

Vegan Filling:
   8oz/225gm coarsely processed, crumbled or finely diced firm tofu, marinaded 20 mins in 1 tbsp sherry, 2 tbsp reduced-salt soy sauce, 1 tsp finely minced garlic, 1 generous tsp grated raw 1/3 tsp powdered ginger
     1/4 cup spring onions, white & green, finely chopped
   1/4 bell pepper, in fine slivers
    4 tbsp drained tinned water chestnut, without blemishes, in small dice (opt)
    4 tbsp coarsely chopped drained tinned bamboo shoots (opt)
   zest half a lemon 
   1/2-1 red chilli, deseeded & de-membraned; finely diced  or 1/8 tsp chilli flakes(opt)
   1 tsp chopped parsley
   1 1/2 tbsp cornstarch or rice flour

   1 1/2 tbsp dry sherry or shao sing rice wine or brandy or white grape juice

Mix all ingredients; it will be sloppy but will be fine once encased in the wonton pastry

Tips:

• 67's electric elements retain the heat; the pan was taken off the element briefly before cooking resumed
• Those with problems with blood pressure should replace some soy sauce with water or stock
• If making your own dumplings seems too much, it is possible to takeaway uncooked dim sum from some restaurants; vegetarian fillings will be available on request. Steam or deep fry at home.  Phone ahead. 

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission