Introducing Vegetarian/Vegan Meals into the Week’s Menu

2.5, Infinitely-Variable, Large-Bowl Meals 

by Margaret B. Adam

Well over 25 years ago, my family made the transition from an omnivorous diet to a vegetarian diet. It took about 4 years of effort on my part, because I wanted them not only to become vegetarians, but to want to become vegetarians. I had the advantage of an agreeable (if initially unconvinced) husband and small children susceptible to my intense propaganda campaign. But, my primary strategy was food-based. I modified our menu very gradually, by changing some ingredients and by introducing new recipes, until the family norm had shifted to all-vegetarian.

Now, the kids are grown and gone, and I have a new project of transition. My husband and I are headed in the direction of a vegan diet. It seems to be taking longer than that first transition, and we might not ever reach vegan perfection, but I’m ok with that. I consider myself an aspiring-vegan vegetarian.

Gradual transition is still the only way I know how to make dietary changes, and one promising strategy is to add a new meal into the weekly rota (instead of trying to replace a much-loved favourite). If it totally flops the household taste test, you can set aside (and maybe try it again in a month, with or without variations). If it seems acceptable, you can try it again in a week or two, and then adopt it into the list of regular meals. This way, you can slowly, surely, and stealthily increase the percentage of meat-free meals, with minimal rebellion.

Here are some ideas with so many possible variations that you can pass them off as multiple, unrelated meals.

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Presentation matters.

Many people are accustomed to seeing three items on their dinner plates: meat, starch, and vegetable. Any variation on that theme may prompt feelings of loss or chaos, impending doom or rising rebellion. If you would like to cut back on your consumption of animal products without causing dinner plate anxiety, you might want to try presentations that highlight abundance. Here are two and a half meal ideas that feature a single base, with multiple toppings. You can serve these meals with additions piled on top or artistically distributed around the base. Or you can serve the base and let the diners select their own toppings from an array of dishes laid out on the table. Try serving the base in a large bowl or an odd-shaped plate, to underscore that this is not a lesser replacement for the previously established meat plus two dinner. Instead, this is an extra special dinner experience, a cornucopia of tasty delights!

Don’t make all of the possible toppings for one meal! Enlist family members or guests in the selection, preparation, and setting out of their favourite toppings. Or, choose only your own favourites to prepare and enjoy. Next week you can make the base again with a totally different selection of toppings. Add and subtract items as you please.

Baked Potatoes and Toppings (US) aka Jacket Potatoes and Toppings (UK)

  • Start with one large baking potato per person.
  • Stab with fork and bake in a preheated oven (high temperature) until done (45-60 min).
  • Slice open and pile on toppings.
  • Topping Suggestions (infinitely expandable and variable): 
    • Baked Beans (out of the can, warmed on the stove)
    • Hummus
    • Cheese (dairy or vegan), grated or sliced
    • Cheese Sauce (dairy or vegan)
    • Nuts, Vegan Bacon Bits, Nutritional Yeast, Salsa, Salt and Pepper, Herbs, Butter/Vegan Spread, Grated Carrots, Sliced or Chopped Peppers
    • Cooked: Onion slices (sautéed); Garlic (minced or sliced, added to sautéing onions midway through); Mushrooms (sliced and sautéed), Portobellos are especially tasty; Broccoli (lightly steamed or stir fried); Cauliflower (lightly steamed); Thin green beans (lightly steamed)
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Risotto

The rice part takes 20-30 minutes. You might want to prepare some toppings first and rewarm them in the microwave as needed when the rice is done. Or, if you are an optimistic multi-tasker, you might try to do it all at once.

Bring to a boil: 4 cups/1 litre vegetable stock (bouillon powder or cubes with water). Cover and keep warm on the stove.

In another pot, heat 3 T olive oil. 

  • Add: 1/2 chopped onion. Sauté and stir 3 minutes.
  • Add: 1 cup/190 grams arborio rice. Stir 2 minutes.
  • Add: 1 ladle of hot stock. Stir gently with wooden spoon and then let the rice absorb the liquid.
  • Repeat until all the liquid has been absorbed.
  • Add: salt and pepper and desired herbs.
  • Topping Suggestions (infinitely expandable and variable)
    • Pine nuts
    • Sliced almonds
    • Edamame (fresh or frozen)
    • Grated cheese (dairy or vegan)
    • Nutritional Yeast
    • Raw or from jars: Peppers (chopped); Carrots (grated); Fresh tomatoes (thinly sliced or small chunks); Olives; Sun-dried tomatoes
    • Cooked: Peas (fresh or frozen); Mushrooms (sliced and sautéed), Portobellos are especially tasty; Broccoli (lightly steamed or stir fried); Cauliflower (lightly steamed; Asparagus (lightly steamed); Thin green beans (lightly steamed); Fresh Spinach (sautéed)

Easier Brown Rice Version

Cook some brown rice (small, medium, or long grain) with bouillon and 2 T olive oil. Add salt and pepper and herbs. Add Toppings, as above. Try mounding the rice in the centre of each bowl and then placing small plops of toppings in artful designs around the edges.

You can do this! If you are in a hurry, pick just a couple of ingredients and buy them already prepared or at least already prepared to steam or warm.

Each meal with fewer or no animal products helps make another one possible.

Each step you take to reduce the consumption of animal products sends a message to industrial farming, models change to friends and family, and witnesses to hope-filled confidence that Christ’s restoration of all creation is coming.

Veg Christian Thanksgiving Survival Guide

by Sarah Withrow King

This Thanksgiving, in houses all across the United States, a lone vegetarian or vegan will enter with trepidation into the experience of Thanksgiving with meat-eaters. In some cases, she’ll be a nine-year-old who has decided eating animals is incompatible with her desire to be a veterinarian when she grows up. In another, a retiree will have given up meat, dairy, and eggs to reduce his risk of high blood pressure and bring his cholesterol back into a healthy range. This pastor’s son learned about the environmental damage of animal agriculture. This missionary kid wants to avoid contributing to global hunger and knows that plant-based foods require fewer resources to produce.

fighting siblings

The smell of cooking animal fat will permeate the air while families bow their heads to give thanks. Plates of flesh will be passed. In some lucky cases, the plant-based eater will be able to feast. In others, she’ll cobble together a meal of dry rolls, salad, and whatever dish she’s brought along to share.

Some of us face this day with dread. Some of us are genuinely happy, no matter what’s on the table. Some of us decide to skip the whole thing altogether.

This survival guide is for those of us who are willing to enter the fray, who might have considered skipping out on together-time, but instead choose to gird our vegan loins and face what comes.

  1. Offer to Help the Host. People who are hosting may be reluctant to ask for help, they may think that asking for assistance makes them a bad host. Assure them that you are eager to help. Send them this guide.

  2. Start a New Tradition. Bring vegetarian enchiladas to your family gathering, or some other distinctive dish. A little odd, a lot memorable, and very delicious, this simple act could become part of your family’s tradition.

  3. Plan a Vegan Feast. Maybe you can’t get out of going to Aunt Josephine’s on Thursday, but perhaps you can gather some friends for a plant-based day-after celebration. My husband and I used to invite small group and work friends over to our house for a party sometimes the day or two after a major holiday. It gave us a chance to share our favorite recipes, allowed us the opportunity to extend hospitality to others without family in the area, and gave us something to look forward to if we were also attending a less animal-friendly, more stressful event.

  4. Prepare for “The Question.” If you’re the only vegan, someone will inevitably ask you why you don’t eat animals. They will probably be holding the leg of a turkey when they do this. Decide in advance whether you want to go into details at the dinner table. I like to say something like, “I went vegan when I learned about what happens to animals used for food. Can we talk more about it later? I’d love to tell you the story while we do the dishes/go for a walk.”

  5. Take Deep Breathes and Center on Jesus and the Community, Not the Food. In any kind of stressful situation, centering prayer is a life-saver. I take a deep breathe in and say something like, “Come Lord Jesus.” Then I let the breathe out and say, “Be my guide.” I try to imagine my heart softening, let my shoulders relax, unclench my jaw. Our best chance at reducing suffering will come if we are able to communicate with compassion, grace, gratitude, and warmth. We may not be able to produce that on our own...so ask for help.

  6. Visit a Sanctuary or Connect with Creation. You might live near a farmed animal sanctuary. If you can, go visit and connect with living animals. If you can’t, plan to take a long walk outside. Listen for birds. Watch squirrells. Feel the rain or breeze on your face. Give yourself permission to lament, to release your pain, even to rage at God. God can take it.

One final note. There’s a difference between putting up with good-natured ribbing and out-and-out abuse. There’s a difference between unintentioned callousness and mean-spirited attacks. If you need to pull away from dangerous people, that’s okay. Perhaps there’s a vegan or vegetarian meet-up in your area; maybe you can volunteer to take the holiday shift so someone else can spend time with their family; or this could be the year that you make a fabulous meal for one and watch your favorite movies in your pajamas while you snuggle with your dog.

However you choose to celebrate, know that you are beloved and that you are a part of great cosmic movement of creation, reconciling to the Creator.