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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
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.
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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