NUTRISPEAK by Vesanto Melina

Including more plant-based meals and “going” organic is a gift to both future generations and to our planet. This month, we help you add some healthful, delicious and simple meals to your menu planner.
Does making a vegetarian dinner seem too daunting a challenge? In fact, revolutionizing your diet can be easy. Most of us rely on eight or nine favourite recipes that we return to again and again. Think of your favourites; they likely make up a short list. Here is a three-step plan to help you make a simple transition to vegetarianism by including veggie favourites already on your list.
1) Think of three meals you like that also happen to be vegetarian. How about these examples?
• Spaghetti with tomato mushroom sauce, tomato basil sauce or marinara sauce
• Vegetarian chili
• Bean burritos made with corn or wheat tortillas, mashed pinto beans, salsa, lettuce, chopped tomatoes, chopped olives or grated carrot
(With meat substitutes like vegetarian bacon slices, it’s simple to make a BLT; bacon, lettuce and tomato sandwich.)
2) Modify three of your recipes:
• Split pea soup is equally delicious when it’s entirely vegetarian. Use vegetarian soup stock powder or cubes for added depth of flavour
• A great taco combination can be made with refried beans, sprouts, chopped avocado and tomato
• A scrumptious version of Shepherd’s Pie (see recipe)
3) Try three new recipes from Becoming Vegetarian, Raising Vegetarian Children or some other cookbook. Check out vegetarian cookbooks at the library and at bookstores. Have fun as you experiment with delightful new tastes and healthful ingredients.
When you’ve found your three new meals, you’ve done it! You’ve now got nine delicious, tasty choices. Earth will thank you, the animals will thank you and your body will thank you too. When you go out for dinner, check out restaurants at www.vegdining.com.

Shepherd’s Pie

This classic comfort food from Becoming Vegetarian (Melina and Davis, Wiley Canada, 2003) may stir fond memories from childhood. It has a dark, rich, meaty-flavoured bottom layer, a middle layer of bright-yellow corn and a smooth topping of mashed potato. Use either a combination of creamed corn and corn niblets or one or the other. Makes 10 cups (eight servings of 1-1/4 cups).
Potato topping
8 large russet potatoes, peeled (4 lbs)
3-4 tbsp olive oil (45-60 ml)
½ cup fortified soymilk or rice milk (125 ml)
½ tsp salt (2 ml)
¼ tsp white or black pepper (1 ml)
Pie mixture
12 oz (two packages) Yves Veggie Ground Round (680 g)
2-2/3 cups onion, diced (670 ml)
6 cloves garlic, minced
1-1/2 cups chopped celery (375 ml)
1 tbsp olive oil (15 ml)
2 tbsp and 2 tsp vegetarian Worcestershire sauce (i.e. Wizard) (40 ml) 2 tbsp tamari, Bragg liquid soy or soy sauce (30 ml)
1 tsp salt (optional) (2 ml)
½ tbsp tarragon (7 ml)
1 tsp thyme (5 ml)
½ tsp black pepper (2 ml)
14-oz can creamed corn (398 ml)
14-oz can corn niblets, drained (398 ml) or 1-1/2 cup frozen corn kernels, thawed (375 ml)
¼ tsp paprika (1 ml)
Preheat oven to 350°F (177°C). Cut each potato into thirds and cook in boiling water until tender. Meanwhile, in skillet, sauté onion, garlic and celery in oil over medium-high heat until soft. Turn off heat, add crumbled Yves Veggie Ground Round, Worcestershire sauce, tamari, salt (if using), tarragon, thyme, pepper and mix thoroughly. Transfer Veggie Ground Round mixture to a casserole dish (9 by 13-inch or 23 by 33 cm), sprayed or lightly oiled. Spread mixture and pack evenly. Mix creamed corn and corn kernels together. Spread corn mixture over Veggie Ground Round mixture. Drain potatoes. Add oil, soymilk, salt and pepper and mash until fluffy. Spread potato topping evenly over corn. Sprinkle top with paprika and bake for 20 minutes or until heated through.
Per cup (250 ml): Calories: 262; protein: 6 g; fat: 6 g; carbohydrates: 48 g; dietary fibre: 5 g; calcium: 56 mg; iron: 1.9 mg; magnesium: 54 mg; sodium: 627 mg; zinc: 1.4 mg; folate: 51 mcg; vitamin C: 37 mg.

Vesanto Melina is a registered dietitian in Langley BC. She is co-author of seven classics about food and nutrition and offers consultations for health and dietary transitions.
www.nutrispeak.com
vesanto@nutrispeak.com
604-882-6782