Celebrate with Compassion
Across North America and Europe, people are choosing plant-based meals and the trend is accelerating. So you are likely to have at least one vegetarian or vegan at your holiday dinner table. They may be making this choice because they have learned from the World Health Organization that cured meats such as ham are class one carcinogens, and in the same category as glyphosate (Roundup) and cigarette smoking. Or perhaps, as environmentalists, they want to lessen the huge costs in land use, water, fuel, pesticides, and herbicides that occur when we feed plant foods to animals and then eat the animals. Or they may have seen footage or reports of the lives and deaths of birds such as turkeys—including those that are free range.
So what can you put on your holiday table?
Many traditional menu items are plant-based: Brussels sprouts, baked sweet potatoes, cranberry sauce, and a big, colorful salad. Gravy can easily be made with vegetable stock (try the Brown Mushroom Gravy or the Savory Chickpea Gravy in our Kick Diabetes Cookbook (dietitians Brenda Davis and Vesanto Melina) or Cooking Vegan (which I did with chef Joseph Forest). Mashed potatoes taste great when made with non-dairy milk and a vegan margarine or butter or Cooking Vegan. For entrees, you can create a Stuffed Acorn Squash or Butternut Squash. Roasting halved squash is simple and creates a beautiful “bowl”. Stuff it with a mix of cooked lentils, wild rice, cranberries, pecans, and herbs like sage and thyme. Another option is Lentil Loaf with Balsamic Glaze. This is a savory, firm loaf that slices and serves like a traditional meatloaf. Cooked lentils are the main protein, with oats or breadcrumbs for binding, sautéed mushrooms, onions, and carrots. A sweet-and-tangy balsamic vinegar glaze makes it festive. If you’d like to add a ready-made vegan holiday roast, you can now find options at many supermarkets and natural foods stores.
If you are going out for a holiday meal or for snacks after a winter outing, you can find restaurants (worldwide, including your area) that offer tasty food through the website www.happycow.net.
Kale and Red Pepper Holly Ring
Makes about 5 1/2 cups
The deep green kale tossed with bright red bell peppers, resembles a small holly wreath when presented in a circle on a plate. This simple yet elegant dish is perfect for the holiday season and adds color and a festive touch any time of the year. For larger gatherings, double the recipe. It is a rich source of calcium, iron, potassium, the antioxidant vitamins A, C, and E!
From Cooking Vegetarian (Cooking Vegan) by Vesanto Melina and Joseph Forest
12 cups (3 L) thinly sliced kale leaves, stem removed, packed
2-3 tablespoons (30-45 ml) extra virgin olive oil
4 teaspoons (20 ml) balsamic vinegar
4 teaspoons (20 ml) tamari or soy sauce
1/2 cup (120 ml) diced sweet red pepper or small cranberry tomatoes
Place kale in a steamer. Cover and briefly steam over medium-high heat until the kale is soft to the bite. Drain in a colander and press out any excess water. Combine the oil, vinegar, and tamari in a large bowl. Add the kale, toss to coat the leaves with dressing, and arrange on a platter. Create a round wreath shape by pushing the kale toward edges of platter, leaving a clean, open space in the center. Sprinkle with the red pepper and serve.
