Show food Meatless meals go mainstream A Michigan reader learns to fold vegetarian meals into her weekly menu Compton a reader Freeland Mich has the nutrition And she is trying to do what just about every major health organization has urged Americans to do: “We’re eating lighter and that includes less meat” she says of herselfr husband Dana son Zachary 9 and daughter Jennifer 7 Compton would like to replace meat-basmeals with tasty healthful vegetable dishes several times a week We turned to expert Deborah Madiand shopson for some meals meatless could make that tips ping a snap for Compton Madison first gained renown as founding chef of Greens in San Francisco one of the nation’s outstanding vegetarian restaurants Marcia ed meal-planni- ng Think shape and texture Eliminating meat from a meal is a snap Replacing it is not so easy “What people really miss in meatless dishes is the texture It’s Usa filling foods as Madison is especially fond of pastas because they are quick and versatile “Pasta tastes good It’s filling without being rich And there’s no end to what you can do to it” Potatoes and such grains as barley and rice also add “heft” Beans are another staple in most vegetarian diets because they’re high in protein and have so many uses (in salads soups main dishes) While Madison prefers cooking dried beans from scratch because they retain better flavor and texture canned beans also should be a pantry staple for nights when time is short Shop smart Start with fresh ingredients Check cut local fanners’ markets which are opening across most of the nation this month They generally offer fresher more varied fruits and vegetables (some may have been grown organically) These markets also can be wonderful sources of unique jams fla- vored oils and also cultural” We expect to see a large piece of meat on our plate To maintain a centerpiece for the meal spices Madison says health-foo- d Madison Eipe± recommends dishes with definite shapes: vegetables wrapped in phyllo dougk stacked Sa- vory Way” (Bantam $2295) be- Mtf tt-2-0 Deborah kiadisaa’i “The tween crepes or tortillas and folded into grains or pastas (see recipe on this page for a Madison favorite Pasta with Broccoli & Tomatoes) “These foods give the eater something to focus on” Madison says “And they have a pleasing texture” Nuts seeds whole grains dried fruits bread crumbs and grated hard cheeses add texture to recipes One of the most important steps is to emphasize the dish’s importance by adding traditional side dishes — a green saldessert ad bread and a simple fresh-fru- it While this will require a little more planning and preparation on Compton’s part her family should leave the table feeling they have eaten a complete meaL USA WEEEZND bast 1990 to ant toon stores are good sources of beans flours and spices Prices often are lower than at supermarkets because most health-foo- d stores sell in bulk Exotic grains like quinoa and couscous ate more expensive bought in small packages at the supermarket If Compton chooses to cook with exotic ingredients that she can’t find readisources ly she can investigate mail-ord- er For instance Madison recommends Walnut Acres in Penns Creek Fa for flouts cereals grains and other items For information call (717) 837-060-1 Vegetarian or not keep in mind that a meal does not have to contain meat to be satisfying Madison takes a relaxed attitude about food: “Don’t think about it too much An enjoyable meal is made up of many parts The most important part is to enjoy cooking and the time we spend with our food” By Pamela Brown v-t f r Pasta with Broccoli & Tomatoes 1 pound fresh broccoli Salt to taste 2 large ripe Vt Vi tomatoes 3-- pound spaghetti or penne olive oil cup extra-virg- in 2 garlic cloves finely chopped red tsp pepper flakes 12 Nifoise or Gaeta olives pitted 6 Kalamata olives pitted and or quartered cup coarsely chopped parsley Freshly ground black pepper Freshly grated Romano cheese Cut broccoli Into small flowerets with about an Inch of stem Peel ths remaining stems and dice into small pieces Bring a large pot of water to a boll Add salt and submerge tomatoes for about 10 seconds Remove Peel and Vt seed tomatoes cut into largs pieces Add broccoli to boiling water and cook 4 minutes until Just tender Remove and plunge into a basin of cold water to stop cooking and to retain the bright gram color Brain and set aside Add the pasta to boiling water and stir While the pasta Is cooking warm oil in a skillet with garlic and red pepper flakes When hot add tomatoes Stir gently end cook for several minutes When pasta Is Just about done return the broccoli to the wster to warm then pour pasta and broccoli Into a colander Transfer to a warm serving bowl Add the tomato mixture oDvos parsley and black pepper to taste and toss Serve with plenty of grated Romano cheese Serves 2 to 2 gonoroutfy |