Vegetarian for a day
Harvard School of Medicine researchers last year discovered that cutting down red and processed meat by the equivalent of one large steak a week could prevent one in 10 early deaths in men, and one in 13 in women.
Replacing this amount of meat with whole grains, vegetables, poultry or fish cuts the risk of dying prematurely by up to one fifth.
It’s easy to make small changes, and a vegetable-based sauce for pasta or rice can be quick and economical.
There is plenty of fun to be had with delicious veggie burgers. If you are looking for inspiration, there is a great recipe for these in a book I edited last year. My Goodness — Easy Wholesome Food, by Liz Nolan (www.onstream.ie and bookshops), has won an award for its economical and easy recipes, which help convert even one day a week to meat-free.
For this survey, we started out by looking at vegetarian lasagne, but came across a few products aimed at vegetarians, which I thought worth trying.
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This delicious tart has superb pastry and is filled with plenty of creamy goats cheese spiked with olives. All tasters loved this. Good with a green salad or grated raw beetroot salad on the side. Needs to be warmed gently in the oven. This one impressed and satisfied meat-eaters in equal measure.
Available in the English market, Cork and Douglas Woollen Mills outlets.
* Score: 9
In the English Market, Cork, we found this attractive tomato topped tart which has a base of lightly herbed cheese filling. All tasters wanted more and were happy that the generous size justified the price. Good with a salad or baked potato for supper.
Warm gently in the oven — pastry is not good microwaved. This one is good cold too. Another for conversion for a meat-free night.
* Score: 8.75
Ricotta and regato cheeses combine to provide a deliciously creamy sauce with plenty of juicy spinach. While the mustard powder and garlic purée are not discernible, the final result is rich and full of flavour.
At 2.4g per pack — enough for two at a push — salt content is high, partly due to the cheese.
All tasters would buy this product for a meat-free night. Good with a winter slaw made from raw cabbage and carrot.
* Score: 8.5
Made in Britain, containing black-eyed, black turtle, pinto, haricot, butter, aduki and mung beans, it certainly provides a wide range of beans.
Blended to a paste with tofu and vegetable oil, bite and interest is added with linseeds, white and blue poppy and hemp seeds, but overall it’s quite smooth. While there is no flavour of the listed herbs and spices, we did get a general peppery lift.
All tasters liked it, though one thought it tasted of nothing in particular. A good blend of wholefoods for a low-fat lunch. Available in health/whole food stores.
* Score: 8
The 18% butternut squash goes a long way here and is in good, toothsome chunks. The spinach is a bit tasteless and stringy so only adds colour interest — the overall tomato colour is good.
The dried herb flavour was a bit strong and the cheese flavour was not quite enough. Pasta was flavourless but with good, firm texture. The creamy texture of cheesy béchamel sauce was enjoyed.
* Score: 7
Nice firm tortiglioni pasta is mixed with chargrilled red and yellow peppers, courgettes, onion and grilled mushrooms. A light tomato sauce binds it all together for a pretty good value pasta meal which could feed three or four.
A tangy flavour of dried herbs was the only real criticism and tasters said they liked the freshness and lightness of the blend. If the tray is divided between four, salt at 1.6 per serving is high.
* Score: 7
Soil Association-approved organic leeks, squash, carrots, onions, broccoli, water, aduki beans combine to make a light vegetable stew. There are quite good chunks of broccoli and some leeks for texture with aduki beans for colour and interest.
Some herbs and spices make it palatable, and there are no nasty additives, but not enough flavour and texture to convince meat-eaters to convert for a meal. From the Quay Co-op, Cork.
* Score: 6.5
A minced meat feel is provided by textured soya protein and resembles the quality of poor, knobbly minced meat and not liked by any tasters. While there is vegetarian cheese, onion, tomato purée, nutmeg and herbs, there is no depth of flavour or rich cheesiness.
The list of ingredients seems quite healthy, but none of the tasters would buy this product. Available in supermarkets.
* Score: 4
