vegetarian meals 101

[Down_the_Rabbit_Hole]

I want to start changing our meat and potato type diet to a more vegetarian one...but very slowly. The idea would make my carnivores get unruly if we went too fast. However by changing a little here and there, over time it would be a 50/50 thing and then a 75/25 thing (my goal) without them taking notice until too late. Being totally ignorant in what type of meals to prepare since my whole life of meals consisted of a meat of some kind I am left without a starting spot. I looked for books in the library but left just as puzzled...the choices of books were too numerous to grasp. So does anyone want to give me some tips on starting this change?

[tadah]

I just looked at this book at the library. It looks good -- not overly complicated, "normal" (whatever that means) food:

 

http://www.amazon.com/100-Best-Vegetarian-Recipes/dp/0470185503/ref=sr_1_1?ie=UTF8&qid=1320970753&sr=8-1

 

Good luck!

[Mom-2-7]

A good place to start is with casseroles. I have started reducing the ground beef / chicken in things like casseroles, lasagna an spaghetti - the all-in-one dishes.

 

I reduce the meat and add some lentils and/or TVP (textured vegetable protein). The family gradually gets used to the new tastes. Unless I try to go too fast, they don't even notice.

 

I have a really great recipe for meatless meatballs that most of my family likes better than the real thing. It's on a different computer so I can't post it now. I'll try to do it later.

 

Also, for dinners like steak or chicken breasts, just reduce the size of the meat portion a little and increase the veggies.

 

I hope that helps.

[Down_the_Rabbit_Hole]

I just looked at this book at the library. It looks good -- not overly complicated, "normal" (whatever that means) food:

 

http://www.amazon.com/100-Best-Vegetarian-Recipes/dp/0470185503/ref=sr_1_1?ie=UTF8&qid=1320970753&sr=8-1

 

Good luck!

Sadly our library does not have it, but they do have a few other books that are similar in title (a collection of recipes from different sources) I will try that. Thanks.

[Down_the_Rabbit_Hole]

A good place to start is with casseroles. I have started reducing the ground beef / chicken in things like casseroles, lasagna an spaghetti - the all-in-one dishes.

 

I reduce the meat and add some lentils and/or TVP (textured vegetable protein). The family gradually gets used to the new tastes. Unless I try to go too fast, they don't even notice.

 

I have a really great recipe for meatless meatballs that most of my family likes better than the real thing. It's on a different computer so I can't post it now. I'll try to do it later.

 

Also, for dinners like steak or chicken breasts, just reduce the size of the meat portion a little and increase the veggies.

 

I hope that helps.

Definitly interested in the meatless meatballs.

Thanks for the tip. I will try this, reduce the amount of meat in my casseroles.

[Mom-2-7]

I wish I could remember where I got this from so I could give proper credit.

 

6 eggs, slightly beaten

.5 envelope onion soup mix

3 cups grated cheddar cheese

1 1/4 cup chopped walnuts (these should be chopped so fine they are almost a powder)

1 1/2 cups dry Italian breadcrumbs

1 envelope (or equivalent) vegetarian broth

 

 

 

• Mix ingredients together in order
  
• Refrigerate for 30 minutes (I usually don't do this)
  
• Form into 1 1/4 balls and place on greased baking sheet
  
• Bake in 400 degree oven until brown, about 20 minutes. Turn about halfway through
  
• You can freeze them now if desired.
  
• Place meatballs into casserole dish and cover with 2-3 cups boiling water and 2-3 cubes or envelopes of vegetarian broth
  
• Meatballs should be within 1/2" of being covered with liquid.
  
• Bake covered at 350 degrees for 1 hour (1 1/2 if they are frozen)
  
• Or, they can be prepared in crockpot on high for 1 hour (longer if frozen)
  

 

It takes a long time but they are a yummy alternative to meat.

[elfgivas]

in the beginning, we started with the same menus, just cutting the meat into portion sizes (eg. i would still cook what they were used to, but cut it in half. they could still have the same amount if they chose). we talked about that being a portion size, and they could ask for the other half of their chicken breast, etc when they had finished everything else. at the same time, i started cooking at least two vegetables for every meal, sticking with things i knew they liked.

 

then i started tweaking casseroles, reducing the amount of meat in them until it came in at serving size, and then at 1/2 serving size. we also started a once a week meatless meal and had them vote on which ones they liked best. then we went to twice a week meatless, and then to every other day. this helped introduce new recipes that they could discover they liked.

 

this took about six months, but at the six month mark, everyone was eating only 4 ounces of meat, every other day.

 

we have weeks now where meat is only served once or twice, but we still eat turkey and/or chicken occasionally.

 

hth,

ann

[kalanamak]

Remember stuffed bell peppers with basically a meatloaf in them? This can be done very deliciously with 2 parts rice and 1 part lentil (all precooked). Season as you like, stir in with some browned minced onions, some beaten egg and make it a stuff bell pepper meatless meatloaf.

 

There are many delicious pasta dishes that can be done without meat.

 

Winter is hear. Soup main dishes, with savory muffins or cheddar cheese corn bread and a rich salad like slaw or waldorf are good. I love this for filling:

 

Tomato Potato Soup from From the Earth

 

2.5 T peanut or other high heat oil get hot,

add 2 teas minced fresh garlic

add 1 teas minced fresh ginger

Stir until ginger starts to tan

Add 1 2/3 diced onion, stir and cook on med low for 5 minutes

turn up the heat and add 3 C EACH diced tomato and potato (if you used canned, I like the romas, and I add them a little later after draining them a bit)

3/4 cups good unsalted stock

1 1/4 teas sugar and salt to taste (about 1.25 teas for us)

Simmer until tater is soft but not falling apart. You can garnish with 1/2 cup chopped scallion browned in as little dark sesame oil as you can.

 

This does not taste gingery. It is also delicious cold the next day.

[Laurie4b]

Maybe if you posted your typical menus, we could offer more specific help.

 

I might take the approach of "adding" new vegetarian foods as side dishes, soups, etc to see what your family likes rather than focus too much on subtracting before they have substitutes. I would stay away from substituting a lot of cheese for the meat because it has just as much or more saturated fat as meat--unless you are becoming vegetarian for ethical as opposed to health reasons.

 

What you mostly want to try out are beans, different kinds of grains, and different seasonings.

 

Beans: does your family like any bean dishes? Some favorite bean dishes here are chili, white bean chili, lentil soup, black bean burritos, black bean soup, pinto bean dip (I also use that as a burrito filler). Rather than cheese, you can use guacamole or just advocado slices for that creamy texture in burritos. I also put a can of pureed pinto beans in spaghetti sauce. It sounds gross, but it tastes delicious. It gives the sauce a rich flavor. It's especially good combined with mozarella--either served with pasta, some grated mozarella, and the sauce or in lasagna. Beans can also be added to other types of soup such as vegetable to increase fiber and protein.

 

Try different types of grains because without meat, you want to be getting as high quality protein as possible from your grains. Barilla makes a really good pasta that tastes like white pasta, but is high in protein and fiber. You can substitute it for any of your typical pasta and I can guarantee that your family won't notice. (The only exception is the macaroni noodles. For some reason, they are chewier than the other types and never quite taste "white pasta-like." I love quinoa (pronounced keen-wah). It's a nice mild grain. Begin to serve brown rice instead of white rice. I don't know a way to make the switch other than to just do it. I guess you could serve it when you're serving a food that is to go on top of the rice.

 

Ethnic cuisines are often a lot more vegetarian oriented than the typical American cuisine, though of course once the food gets to the US, it adapts to US sensibilities. Mexican food can be prepared in healthy ways and is very bean-rice-corn based. Chinese food as well can be vegetarian based, etc. Indian food (I love curries!) has many vegetarian possibilities.

 

 

Seasonings: For instance, if your family likes the basic flavors in Mexican food or chili, you can use those same seasonings to add to black beans and pop in burritos with a little cheese added. Or if they like the flavors in a sweet curry with chicken meat in it, you can try the same seasonings with only veges.

[ebunny]

I want to start changing our meat and potato type diet to a more vegetarian one...but very slowly. The idea would make my carnivores get unruly if we went too fast. However by changing a little here and there, over time it would be a 50/50 thing and then a 75/25 thing (my goal) without them taking notice until too late. Being totally ignorant in what type of meals to prepare since my whole life of meals consisted of a meat of some kind I am left without a starting spot. I looked for books in the library but left just as puzzled...the choices of books were too numerous to grasp. So does anyone want to give me some tips on starting this change?

 

I'm a vegetarian (Indian) and although Indian vegetarian food is elaborate, I have cooked non-indian veggie friendly food.. My suggestion is to stick to familiar vegetarian recipes and not tweak meat recipes by substitutions. Most carnivores notice the missing ingredient and are not pleased (ask me how I know!)

Italian food is very veggie friendly. So is Mexican food. And of course, I am partial to Indian food (being Indian myself:D )

 

- Set aside one day a week- veggie day

- start off the meal with a veggie salad. We Indians usually serve cut rounds of tomatoes, cucumbers, onions before/with meals. No salad dressing.

- Falafel sandwiches are a much loved item in our home. The chickpea balls are high in protein and delicious!

-Eggplant parmigiana

-Pasta primavera. The whole dish is centered around pasta+vegetables.

 

Hope it helps..

[Down_the_Rabbit_Hole]

I wish I could remember where I got this from so I could give proper credit.

 

6 eggs, slightly beaten

.5 envelope onion soup mix

3 cups grated cheddar cheese

1 1/4 cup chopped walnuts (these should be chopped so fine they are almost a powder)

1 1/2 cups dry Italian breadcrumbs

1 envelope (or equivalent) vegetarian broth

 

 

 

• Mix ingredients together in order

• Refrigerate for 30 minutes (I usually don't do this)

• Form into 1 1/4 balls and place on greased baking sheet

• Bake in 400 degree oven until brown, about 20 minutes. Turn about halfway through

• You can freeze them now if desired.

• Place meatballs into casserole dish and cover with 2-3 cups boiling water and 2-3 cubes or envelopes of vegetarian broth

• Meatballs should be within 1/2" of being covered with liquid.

• Bake covered at 350 degrees for 1 hour (1 1/2 if they are frozen)

• Or, they can be prepared in crockpot on high for 1 hour (longer if frozen)

 

It takes a long time but they are a yummy alternative to meat.

This looks good, thanks so much for looking it up.

[Down_the_Rabbit_Hole]

in the beginning, we started with the same menus, just cutting the meat into portion sizes (eg. i would still cook what they were used to, but cut it in half. they could still have the same amount if they chose). we talked about that being a portion size, and they could ask for the other half of their chicken breast, etc when they had finished everything else. at the same time, i started cooking at least two vegetables for every meal, sticking with things i knew they liked.

 

then i started tweaking casseroles, reducing the amount of meat in them until it came in at serving size, and then at 1/2 serving size. we also started a once a week meatless meal and had them vote on which ones they liked best. then we went to twice a week meatless, and then to every other day. this helped introduce new recipes that they could discover they liked.

 

this took about six months, but at the six month mark, everyone was eating only 4 ounces of meat, every other day.

 

we have weeks now where meat is only served once or twice, but we still eat turkey and/or chicken occasionally.

 

hth,

ann

Great idea and very doable with little groans especially since a few weeks ago I announced working our way through the stack of recipe magazines I want to get rid of, so they are already primed for different meals (who says I have to tell them it is a vegetarian dish)

[Down_the_Rabbit_Hole]

Remember stuffed bell peppers with basically a meatloaf in them? This can be done very deliciously with 2 parts rice and 1 part lentil (all precooked). Season as you like, stir in with some browned minced onions, some beaten egg and make it a stuff bell pepper meatless meatloaf.

 

There are many delicious pasta dishes that can be done without meat.

 

Winter is hear. Soup main dishes, with savory muffins or cheddar cheese corn bread and a rich salad like slaw or waldorf are good. I love this for filling:

 

Tomato Potato Soup from From the Earth

 

2.5 T peanut or other high heat oil get hot,

add 2 teas minced fresh garlic

add 1 teas minced fresh ginger

Stir until ginger starts to tan

Add 1 2/3 diced onion, stir and cook on med low for 5 minutes

turn up the heat and add 3 C EACH diced tomato and potato (if you used canned, I like the romas, and I add them a little later after draining them a bit)

3/4 cups good unsalted stock

1 1/4 teas sugar and salt to taste (about 1.25 teas for us)

Simmer until tater is soft but not falling apart. You can garnish with 1/2 cup chopped scallion browned in as little dark sesame oil as you can.

 

This does not taste gingery. It is also delicious cold the next day.

This looks good. Does it free well?

[Down_the_Rabbit_Hole]

Maybe if you posted your typical menus, we could offer more specific help.

 

I might take the approach of "adding" new vegetarian foods as side dishes, soups, etc to see what your family likes rather than focus too much on subtracting before they have substitutes. I would stay away from substituting a lot of cheese for the meat because it has just as much or more saturated fat as meat--unless you are becoming vegetarian for ethical as opposed to health reasons.

 

What you mostly want to try out are beans, different kinds of grains, and different seasonings.

 

Beans: does your family like any bean dishes? Some favorite bean dishes here are chili, white bean chili, lentil soup, black bean burritos, black bean soup, pinto bean dip (I also use that as a burrito filler). Rather than cheese, you can use guacamole or just advocado slices for that creamy texture in burritos. I also put a can of pureed pinto beans in spaghetti sauce. It sounds gross, but it tastes delicious. It gives the sauce a rich flavor. It's especially good combined with mozarella--either served with pasta, some grated mozarella, and the sauce or in lasagna. Beans can also be added to other types of soup such as vegetable to increase fiber and protein.

 

Try different types of grains because without meat, you want to be getting as high quality protein as possible from your grains. Barilla makes a really good pasta that tastes like white pasta, but is high in protein and fiber. You can substitute it for any of your typical pasta and I can guarantee that your family won't notice. (The only exception is the macaroni noodles. For some reason, they are chewier than the other types and never quite taste "white pasta-like." I love quinoa (pronounced keen-wah). It's a nice mild grain. Begin to serve brown rice instead of white rice. I don't know a way to make the switch other than to just do it. I guess you could serve it when you're serving a food that is to go on top of the rice.

 

Ethnic cuisines are often a lot more vegetarian oriented than the typical American cuisine, though of course once the food gets to the US, it adapts to US sensibilities. Mexican food can be prepared in healthy ways and is very bean-rice-corn based. Chinese food as well can be vegetarian based, etc. Indian food (I love curries!) has many vegetarian possibilities.

 

 

Seasonings: For instance, if your family likes the basic flavors in Mexican food or chili, you can use those same seasonings to add to black beans and pop in burritos with a little cheese added. Or if they like the flavors in a sweet curry with chicken meat in it, you can try the same seasonings with only veges.

I think my biggest problem I face is I cook for extremely picky eaters, even dh. They approach new meals like it is a bomb...very cautiously with great trepidation. Making new dishes and serving them as a side dish is good.

 

Great ideas.

[Down_the_Rabbit_Hole]

I'm a vegetarian (Indian) and although Indian vegetarian food is elaborate, I have cooked non-indian veggie friendly food.. My suggestion is to stick to familiar vegetarian recipes and not tweak meat recipes by substitutions. Most carnivores notice the missing ingredient and are not pleased (ask me how I know!)

Italian food is very veggie friendly. So is Mexican food. And of course, I am partial to Indian food (being Indian myself:D )

 

- Set aside one day a week- veggie day

- start off the meal with a veggie salad. We Indians usually serve cut rounds of tomatoes, cucumbers, onions before/with meals. No salad dressing.

- Falafel sandwiches are a much loved item in our home. The chickpea balls are high in protein and delicious!

-Eggplant parmigiana

-Pasta primavera. The whole dish is centered around pasta+vegetables.

 

Hope it helps..

Yes, this does help...gives me more ideas. thank you.