Meat shortage!

Emergency preparedness with some meatless meal planning

Here in the US we are being warned about an imminent meat shortage, due to coronavirus shutting down animal processing plants. For many, meat is a cornerstone of the dinner plate, and the idea of it being in short supply is enough to trigger panic-buying of all the flesh foods you can lay your hands on. I’m not here to tell you that you should convert to vegetarianism tomorrow, or that nobody needs to eat meat anyway - those decisions are yours to make, taking into account your personal values, nutritional needs and desires. But, if we all ate a little less meat, there’d be more to go around, and, you’d probably be improving your health. Plus, meat-free meals are typically less expensive, which is another motivating factor for many during this pandemic. If you’re currently a daily carnivore, eating ‘less meat’ could mean just one night a week is plant-based (like the Meatless Monday movement). In my household, half our weekly dinners are plant-based, a couple are fish nights, and a couple are poultry, or occasionally red meat. (We were vegetarian for a few years, but we now enjoy moderate meat consumption, for health and harmony!)
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Many people worry about getting enough protein if they aren’t eating meat. The Western diet is very meat-centric, leading us to believe that it is the best or only form of protein, which isn’t really true. While meat is undoubtably a good source of protein, and minerals, and B vitamins, eating too much of red and processed meat is associated with higher risk of cardiovascular disease, colorectal cancer and type 2 diabetes (1). Lots of other foods provide protein, and you may not need as much as you think: the average adult female needs between 46-66 grams per day, based on activity level, muscle mass and health status, while the average male needs between 56-76 grams. As it stands, the average American typically eats almost twice that, which isn’t really a problem, but there’s certainly no need to worry about protein deficiency (2).

Eating meat-free meals doesn’t have to mean only eating plants (veganism), or eating low protein, nor does it require venturing into the world of mysterious meat substitutes. It can mean eating more fish and seafood, and more meals based around eggs and dairy. It can also mean more beans and lentils, and this is where a lot of people get lost. It might seem daunting to cook beans if you aren’t familiar with them yet, but they can be surprisingly easy and delicious to prepare, especially if you use canned beans. Lentils are even quicker and easier, with no soaking required. If meal prep with beans and lentils is new territory for you, try to get your meal-planning mind off the Western dinner plate and into Asian and Middle Eastern cuisine, where these foods are staples and prepared in endless, flavorful ways.

So, without further ado, here is a list of recipes for quick and easy meatless meals, focusing on whole, unprocessed foods, from my family (and friends) to yours. I've categorized under fish & seafood, dairy & eggs, beans, lentils, and soy products. Almost all are things I cook regularly, though I confess I don’t usually follow recipes, so I’ve tried to find ones that have a similar mix of ingredients and stellar reviews! Let me know in the comments if you try any and how they work out.

​FISH & SEAFOOD

Fish is something that we should all aim to eat a couple of times per week (unless you have an allergy). People who regularly eat fish have a lower risk of suffering a heart attack or stroke, as well as less cardiovascular disease. This is thought to be due to the omega-3 fats found in many types of fish (particularly salmon, mackerel & anchovies), which have an anti-inflammatory effect on the cardiovascular system. Fish eaters also have more brain tissue in the areas associated with memory, and slower rates of mental decline. (3). Fish has almost the same amount of protein as meat by weight, is also quick and easy to prepare, and delicious! Choose sustainably sourced, wild caught fish when available.

• Coconut lime tilapia: One of my go-to fish recipes, this is so simple and quick my 8-year old can make it. A friend shared it with me years ago and it has become a staple ever since. I like to serve it with black rice and some bok choy or broccoli.
• Baked salmon from Well Plated: Once you have the basic recipe down, you can play around with flavor profiles! In addition to the suggestions in this recipe, I like freshly chopped dill or parsley with lemon and black pepper, or fresh ginger, soy sauce and scallions. Serve with roasted root vegetables in the winter months, or with asparagus, broccoli rabe or green beans during the warmer months.
• Shrimp and grits from Food Network: This spin uses cauliflower ‘rice’ in place of grits, which works pretty well. I like to add in some white quinoa for a little more substance. If this sounds like it’s straying too far from the original for you, I’d suggest stoneground corn grits rather than the quick cook hominy grits, for more fiber and nutrients.
• Poached cod in tomato cream sauce from EatingWell: A classic sauce that pairs well with this mild white fish. You could also use halibut, or any other thick cut white fish.  Try serving over farro or barley, with green beans. 
• Thai red shrimp curry from McCormick's Thai Kitchen: the makers of my go-to red curry paste suggest this spicy coconut milk curry recipe with snap peas, bamboo shoots and fresh chili peppers (I don't think it needs the sugar, personally.) Serve over jasmine rice and include some Thai basil, if you can find it.
• Grilled scallops with succotash from Food Network: this quick and easy recipe is perfect for the summer. The classic combo of corn and lima beans is brightened up with baby tomatoes and zucchini, serving as a base for simply cooked scallops, with an extra pop of color and flavor from a fresh parsley and lemon dressing.
  

​DAIRY & EGGS

Eggs and dairy products are a good source of protein, and can make for some quick and easy vegetarian dinners. You might associate eggs with breakfast or brunch, but they can absolutely feature at your dinner table too. Eggs got a bad rap for a while, with government nutrition advice suggesting that those watching their cholesterol should avoid them, and so the ‘egg white only’ craze began. Thankfully, whole eggs are now back in favor (4): while most of the protein is in the whites, most of the nutrients (B vitamins, vitamin D) are in the yolks. Dairy products have differing levels of protein, the denser they are, the more they have: cheese has more than milk, Greek yogurt has more than regular yogurt.

• Egg fried rice from Healthy Nibbles and Bits: this is a great one for leftovers. If you have cooked rice and veggies from a previous meal, pan-fry with some scallions, eggs, and soy sauce for a quick and satisfying meal. 
• Shakshuka from Downshiftology: a middle eastern dish that can be eaten at all times of day, this is essentially eggs poached in spiced tomato sauce, and it’s delicious. You can get store-bought sauce, or make your own with this simple recipe; serve with crumbled feta and some wholewheat pita bread. 
• Frittata from Cookie and Kate: another great recipe for leftovers, you can use any combo of veggies and cheese that you have available. Frittatas can be made on the stovetop or baked, making them even more versatile! 
• Spinach and ricotta lasagna from The Spruce Eats: you can use whole-wheat or spelt lasagna, or boost the protein content even more with lentil-based lasagna sheets. Now that regular pasta product sales are being limited, this is a great time to try out alternatives! 
• Veggie pizzas: DIY pizza night is a favorite in our household. You can make dough, buy dough, or buy ready-made bases. Making your own dough might sound challenging, but this recipe for wholewheat pizza dough is  really quick and easy. If you can't find flour at the moment, try a nutrient-dense (and naturally gluten-free) alternative - a cheesy cauliflower crust. You can also buy a pre-made cauliflower pizza crust from the store, to save time. Top with pizza sauce, veggies and cheese, serve with a green salad.

​BEANS

Beans, beans, they’re good for your heart, the more you eat… the longer you live! (5, 6) Rice and beans are a dietary staple in most countries around the world. Beans are a good source of protein (7-11 grams per 1/2 cup), fiber and iron, and they come in lots of varieties (kidney, pinto, borlotti, black, cannellini, navy, lima, garbanzos, and more). Dried beans can be intimidating because of confusion around soaking: bottom line, you don’t have to soak your beans (this is a great article testing out the options). Soaking reduces cooking time, a little, and reduces some of the starches that can cause gas and bloating, but it isn’t essential. If you’re going to soak them you can put them in cold water overnight, or if you forget, do a quick soak the day you’re planning to use them - this involves boiling them for a couple of minutes then letting them sit in the cooling water for an hour or so before draining. Soaked or not, dried beans take a while to cook, so plan ahead; slow cookers or Instant Pots can be very helpful here too. If you aren’t soaking your dried beans, try cooking them with kombu - a seaweed containing enzymes that break down the gas-inducing starches in beans. If you want to skip the fuss altogether, get canned beans! They’re already cooked and good to go. You might also like to try some of the new bean and lentil based pasta products on the market, sold by Tolerant and Explore Cuisine - they provide all the nutrients of beans, in various noodle shapes and sizes to please the whole family.

• Three bean chili from Food Network: if using canned beans, this is quick and easy! Serve over rice, or with corn chips for dipping, and top with shredded cheese and/or sour cream. Any beans will do, but my go-to combo is pinto, kidney and black beans. Here’s a slow cooker version, for a hands-off dinner.
• White bean and kale soup from the New York Times: a classic combo, this soup is hearty and satisfying. Made with fresh herbs and a parmesan rind (if you have one), finish with a little fresh parmesan and crusty bread.
• Chickpea and coconut curry from Yup... It's Vegan!: this is a regular in the rotation at our house, and I add in whatever veggies we have (broccoli, sweet potato, kale, it all works!). If you’re really pressed for time, you can always use a store-bought curry sauce, but watch for added sugar as they can be loaded. Serve over rice or with naan bread. 
• Black bean burrito bowls from Damn Delicious: Endlessly versatile, start with brown rice or quinoa as a base, top with garlicky black beans (or pintos), add peppers and onions, or tomatoes and corn, top with sliced avocado, shredded cheese and/or sour cream, and finish with smoked paprika and/or fresh cilantro. The recipe link also includes a chipotle cream sauce, if you want to go all out! 
• Falafel from Downshiftology: these Middle Eastern chickpea balls are flavorful and easy to make at home. With things like this, I tend to make a double batch and freeze half for another day when I need an instant dinner. This recipe calls for dried and soaked chickpeas, which give a much better texture and hold their shape well (just plan accordingly). Serve in pita bread pockets, or over couscous or salad greens, with tahini sauce, feta, red onions and tomatoes.
• Bean burgers: when I was in grad school for nutrition we had to do a culinary make-over project and a colleague and I revamped a July 4th cook out menu. This is the bean burger recipe we used: sturdy enough to hold up on a grill, and substantial enough to feel like you're eating a quarter pounder! Serve in buns, or with potato salad and a citrusy slaw.

​LENTILS

A close cousin of beans but in a category of their own, lentils are smaller than beans and cook much more quickly (20-45 mins, depending on the type). They don’t need to be soaked, but rinsing them is a good idea. There are lots of different varieties, including black ‘beluga’ lentils, red lentils, brown/green lentils, French (AKA Puy) lentils, and white lentils. Different types have different qualities - red and white lentils cook down into a thick mush that’s great for thickening soups, while black and French lentils hold their shape and are the better choice for salads. Lentils are also high in protein, fiber and iron, like beans, with about 9 grams per 1/2 cup.

• Red lentil and cauliflower dal from My Darling Vegan: Dal is a flavorful Indian dish, between a soup and a stew, depending on how it is prepared. I make a version of this with red lentils, onions, cauliflower (or potatoes) and spinach. It’s a comforting, warming tomato-based dish; serve with warm naan bread. 
• French lentils braised in red wine from Epicurious: this recipe actually includes bacon (which is a delicious addition), but you can easily omit that and skip a step in the cooking process. There are lots of versions of this meal out there; I like to include a can of diced tomatoes in mine, and stir in a handful of baby spinach at the end. Serve with fresh parmesan and crusty bread.
• Black lentil salad from Family Style Food: this Mediterranean lentil salad uses glossy beluga lentils, with feta, red onion and baby cucumbers and a spicy herb dressing. It’s great warm weather legume recipe, when soups and stews might not be on the menu. 
• Zucchini lentil fritters from Bon Apetit: these Bengali fritters are another way to enjoy lentils as the weather warms up, served with a lemony yogurt dressing and green salad. It does call for soaking the lentils (because they aren’t cooked before the fritters are formed), but it's worth the extra planning. Again, it’s a good idea to make a double batch and freeze half for an instant dinner another day. 
• Mulligatawny soup from Epicurious: I've been making this recipe for years. I was missing this Anglo-Indian comfort food and looking for the right flavor profile (because it has been endlessly adapted). This one uses leftover rice, red lentils, carrots, spinach, coconut milk, Indian spices, and lemon. (It often contains apple, but that's too sweet for me so this version contains none). ​
• Lebanese split pea soup from Yup... It's Vegan!: for many of us, split pea soup isn’t split pea soup without the salty deliciousness of a ham bone or bacon. I understand. This is a different take on it, which isn’t try to replicate it, but instead takes it in a Middle Eastern direction, with a bright lemony flavor and aromatic za’atar. 

​SOY

Soy is a type of bean, thus not technically their own category, but they are very versatile and come in many forms, so they deserve a bit more space. Soy is a controversial ingredient, with some people worrying about getting too much soy due to it containing phytoestrogens, which can modulate or mimic estrogens in the body. If you are eating soy in moderation, there is no cause for concern, and it may actually be beneficial for your health (7). Soy is high in protein (9 grams per 1/2 cup), iron and other minerals, plus fiber, and it contains all of the essential amino acids, which no other legume can boast. Soy products are a staple of Japanese cuisine. In the US, 94% of our soy is genetically modified (8); if you’d like to avoid this, choose certified non-GMO, or organic (which is always non-GMO).

In their most basic form, soy beans can be eaten as edamame, pictured above in their pods. Over the centuries we have learned to process soy into all different forms, including tempeh and tofu. Tofu is soy bean curd - essentially condensed soy milk pressed into blocks, like cheese making. You can get different firmnesses of block tofu (spongy to dense), or silken tofu, which retains some of the liquids and has a more gelatinous texture, almost like a set custard. (Learn more about the differences and applications here.) Tempeh is fermented soy beans, compressed into a block. Soy contains phytates which can impair absorption of minerals, but sprouting, soaking and fermenting can all reduce their effects. Other sources of fermented soy include miso and natto. The food industry has also come up with a lot of highly processed soy-based products (e.g. soy cheese), and adds soy protein isolates to other foods; stick with the forms of foods closest to the source for the most nutrients, as always.

• Vegetable & edamame stir fry from Marisa Moore: use any vegetables that you have in the fridge (or freezer), this is a flexible ‘clear out the crisper drawer’ recipe! Easy and quick, this recipe includes a DIY stir-fry sauce; serve over soba or brown rice noodles, and top with a sprinkling of sesame seeds.
• Tofu coconut curry from Yay! For Food: using cubed firm tofu, this colorful curry is quick, easy and mild, with tomato, coconut and spinach. Serve over rice, garnish with fresh cilantro, and add sliced chilis if you like a little your curry with a little more kick.
• Pan-seared tempeh with peanut sauce from Food Network: the classic preparation of tempeh involves slicing it down and pan-frying with soy sauce, or you could try this Indonesian-inspired version with a peanut sauce, served with a bean sprout salad.
• Mushroom stroganoff from Eat Plant-based: silken tofu’s texture lends itself to desserts and sauces. Here it features in a creamy vegan pasta sauce, with white wine and mushrooms. Prepare the silken tofu 'sour cream' ahead of time and this is a quick dinner for pasta night. 
• Tempeh and mushroom patties from Delicious Living: These East Asian inspired patties have a unique flavor profile with sweet potato, scallions, mirin and soy sauce. They contain a grain (millet) so don’t need a bun, but they work as a burger if that’s your preference. I serve with sriracha mayo and a shredded carrot and baby spinach salad, topped with sliced avocado and dressed with a ginger miso dressing (I also make a double batch and freeze the extras).

​So there you have it, 28 days of meatless meal ideas - almost a month’s worth! - without a fake meat in sight. Why not, you ask? I’m not a fan. They are typically highly processed, with attention paid to replicating the flavor and texture of meat products rather than on nutrition. For me, as a born-again omnivore, if I’m making something that calls for meat I’ll use the real deal, not a substitute. Don’t get me wrong, I’ve enjoyed a vegetarian sausage or two in my time, but I don’t cook with meat substitutes on a regular basis, so I can’t endorse them here. Plus, they’re designed to work in place of meat in your regular recipes, so you shouldn’t need too much help with how to use them. Honestly, I hope that you found something above that might have inspired you to think beyond the real meat vs. fake meat dichotomy - there’s so much delicious variety to explore and enjoy in between!

Protein and Nutrient Comparison Chart