There’s a Vegetarian in the Family

—by Kathryn Tempas

Maybe your daughter or son came home from school informing you she wanted to be a vegetarian. Maybe you’ve decided to give it a try because you’ve heard it’s healthful. Perhaps your doctor suggested you improve your diet.

For whatever reason, now there are some vegetarians in the family and some carnivores. How to cook for both and keep them happy? It’s not as difficult as it sounds. We’ve got a culinarily divided family and it’s been working fine for several years now. Here are some suggestions from my experience.

• First, what type of vegetarianism is the family member adhering to? There are several types and you’ll want to find out what the vegetarian will eat.
  • Pesco vegetarian: eats fish, dairy, and eggs, but not beef, chicken, pork, lamb
  • Lacto-ovo vegetarian: eats dairy and eggs, but no beef, chicken, fish, or other meats
  • Ovo-vegetarian: yes to eggs, but no dairy products or meat of any kind
  • Vegan: no animal products

• Try a variety of alternate proteins. Beyond peanut butter there is almond butter, cashew butter, or simply a handful of nuts.

  Eggs are wonderful and can be cooked in many ways. Give tofu a try—cubed in a soup or stir-fried. If one package is too large, freeze half.

  Tempeh is another soybean-based product with a bit more texture that works well in stir-fries. There are many veggie burgers on the market that are a quick cook when others in the family are having meat on the grill. You can also make your own veggie burgers.

  Don’t forget lentils and beans. You can buy vegetarian baked beans and the whole family will not notice the difference. Lentils are good in soups and salads.

• Lunches need not only be PBJ for a student vegetarian. Hummus on pita, minestrone or lentil soup in a thermos, hard-cooked eggs, a handful of almonds, or cheese and crackers can all fill that lunchbox protein requirement. If you’ve got more time, try pasta tossed with vegetables and cheese; a cold bean salad with sun-dried tomatoes; a wild rice salad including dried cranberries, pea pods, and pecans.

• When you cook meat, for example on the grill or broiling, cook extra. This can easily be added to future meals for the non-vegetarians. Just put it in the bowl and add the vegetable-based broth on top for a soup.

  For the vegetarians, do likewise with beans or tofu. If you cook your own beans, cook extra and freeze in small quantities to add to future meals. If you use canned, rinse all the beans, then freeze half for later. Some examples— a winter soup with white beans, spinach, and, for some, sausages; or pasta tossed with vegetables and either chicken (cut up and placed atop) or seasoned tofu. Make vegetarian chili and brown the meat separately. Then just put it in the meat-eaters' bowls, and spoon the chili on top.

With a little planning, cooking for both vegetarians and omnivores can be easy.

[Kathryn Tempas has two pescovegetarians in her family of 5, and enjoys the challenge of cooking dinners that everyone enjoys.]