EASY RECIPES FOR DOUBLE-DUTY ELECTION MEALS ( VEGETARIANS & CARNIVORES)

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

first pubished 2019

Mixed Veg offers full nutritional value but adds extra vitamins for carnivores

Eating healthily does not mean giving up meat or fish; eating on a budget does not mean a diet of vegetables alone. 

There are still quite a few health-conscious meat & fish eaters out there and they are well-served by supermarkets.  Prices are reasonable given that small amounts of meat provide all the essential amino acids a body needs.  

But many families nowadays are mixed vegetarian and carnivore.  And it's not easy feeding them if you haven't the time or energy to cook the equivalent of two meals.  

A sensible solution is serving vegetarian dishes a couple of times a week, and the rest of the time planning a nutritious vegan dish which complements meat or fish.       

For example, Roasted Veg with Balsamic & Pumpkin Seeds,(photo above) will provide a main course for a  vegan happily but also takes on the role of healthy side for chicken 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.   Asian Noodle Soup fills this role admirably.

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, concentrate on easy-prep, easy-cook cuts that virtually cook themselves in an air-fryer or oven.  Prepare the vegetable/vegan component of the meal as the meat cooks.

If there are concerns about cholesterol or fat levels stick to lean meats or cook them in a manner that reduces fat.  Also include oily fish in your diet;   doctors recommend two portions of oily fish a week especially if you're over 50. 

An air-fryer cuts cooking time by a third and reduces fat. Oven baking (on a rack) is easy and healthy but  uses a lot of fuel.  

Batch baking of meat is effective.  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)

Marinating less tender meats overnight cuts down prep time and saves money. 

Some quick-cook ideas for individual meats below:

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 after marinading overnight.  

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

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

• wings - a healthy option if roasted dry for 25 mins to allow most of the fat to drip off, crisping upo the skin.  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 cooks in under an hour in air fryer or oven 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/Chicken mince Meatloaf

Pork and Lamb

Easy-cook thick slices of Belly Pork, pork ribs and lamb ribs are not usually considered healthy.  But baked on a rack in a baking tray, the worst of the fat drips off.  The meat becomes crisp at the edges and moist and flavourful within. Try Lamb Ribs for the Health-Conscious & low-fat/sugar Spicy Pork Strips

The salty sweetness of Italian Proscuitto and Spanish Serrano ham wonderfully enhances Vegan salads, 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, brushed with 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 (check the 67goingon50 archives) also add variety.   

Triple Duty Dishes suitable for Plant and Meat Eaters

Spicy Glass Noodles & Mince

Triple Duty Paella 

Triple DutyJaotze

Multi-Duty Rich Tomato Soup 

Dairy-Free White Bean Soup 

Layered Spinach Salad 

Vietnamese Rice Paper Wraps 

Piquant Rice Salad

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