The Times Herald (Norristown, PA)
Easy Stir-Fy With Tofu or Meat
The Flexitarian Diet gives you some more choices when it comes to healthier eating.
Eating a whole-bood, plantbased diet, one that includes minimally processed, natural foods with no animal products — is good for you.
Really good for you, according to a number of studies that indicate lower levels of obesity, heart disease, some cancers and type 2 diabetes among vegetarians and vegans.
It’s also better for the environment, as raising animals for food results in large amounts of carbon emissions and requires extensive use of water.
For many people, however, a diet that excludes meat, fish, eggs, dairy products, honey or any other animal ingredient is simply too constricting. It may be an eating plan they can stay on for a few weeks or months, but eventually becomes unsustainable.
For that demographic, there’s the Flexitarian Diet.
The Flexitarian Diet is the brainchild of a well-known dietitian named Dawn Jackson Blatner. It’s largely vegetarian but allows flexibility for animal products in moderation, such as in a salad with Romaine lettuce, corn, black beans, shrimp and avocado.
The goal of the eating plan, ac- cording to Blatner, is to eat more nutritional plant-based foods and consume fewer animal products.
HERE ARE THE PRINCIPLES OF THE FLEXITARIAN DIET»
• Eat mostly vegetables, fruits, legumes and whole grains
• Eat less animal-based protein and more plant-based protein, such as tofu, lentils, almonds, quinoa, peanuts and chickpeas
• Remain flexible about periodically incorporating meat and animal products in your diet
• East the least processed, most natural form of foods
• Limit sweets and added sugar In her book, “The Flexitarian Diet,” Blatner recommends that you begin the eating plan by cutting out meat two days a week and eating no more than a total of 26 ounces of meat on the other five days. That phase is called Beginner Flexitarian.
The next step, Advanced Flexitarian, is to go meatless three or four days a week, with a total of 18 ounces of meat or another animal protein on the non-vegetarian days.
The final step, called Expert Flexitarian, is to eat only plant-based foods on five out of every seven days, with meat on the two flexible days not exceeding a total of 9 ounces.
Meat-eating days do not need to be consecutive.
Foods to focus on are plantbased proteins, fruits and vegetables, whole grains, nuts and seeds, plant-based milk alternatives and herbs and spices.
Ideally, only use animal products that are sustainably raised or caught, pasture-raised and organic.
Adhering to the Flexitarian Diet will make you more mindful about what you eat, increase the amount of plant-based foods you consume and decrease your meat consumption.
That’s good for you, and the environment.
Southwest Shrimp Salad
Makes 4 servings INGREDIENTS:
8 6-inch corn tortillas, cut into wedges
2 cups frozen corn kernels, cooked according to package directions 1 15-ounce can black beans, drained and rinsed
1 avocado, peeled, pitted and cut into ½-inch dice
1 cup cherry tomatoes, halved
Makes 2 servings INGREDIENTS:
1 cup extra-firm tofu, cut into ½-inch cubes, or 4 ounces cubed chicken breast, beef strips or shrimp
4 teaspoons peanut oil, split 4 cups frozen stir-fry-style mixed vegetables
1-inch piece of fresh ginger,
Apple and Almond Butter Toast
Makes 2 servings
INGREDIENTS:
2 slices whole-grain bread 3 tablespoons almond butter or peanut butter
2 apples, sliced
½ teaspoon cinnamon
DIRECTIONS:
Toast the bread. While still hot, spread with the almond or peanut butter and arrange the apple slices on top. Sprinkle with cinnamon and serve while warm. 2 scallions, white and light green parts, chopped
½ teaspoon cumin
¼ cup olive oil
2 tablespoons lime juice
¾ pounds cooked and peeled shrimp, chopped
4 cups Romaine lettuce, shredded DIRECTIONS:
Preheat oven to 400degrees. Spread tortilla wedges on a large baking sheet and bake until crisp, about 10
peeled and grated
2 cloves garlic, minced
½ cup no-sugar added pineapple juice
2 cups cooked brown rice 2 tablespoons cilantro, chopped DIRECTIONS:
In a wok or large pan, heat 2 teaspoons of the peanut oil over medium-high heat. Add the tofu, meat or shrimp and cook quickly, stirring constantly, until cooked through.
Anytime Quinoa Bowl With Avocado and Egg
Makes 2 servings
INGREDIENTS:
2 teaspoons olive oil, divided 1 teaspoon red wine vinegar ¼ teaspoon kosher salt, divided 1 cup hot cooked quinoa
1 cup grape tomatoes, halved ½ cup black beans, rinsed, drained and warmed
2 tablespoons chopped cilantro, plus more for garnish
2 large eggs, preferably cage free or free range
½ avocado, sliced
— Recipe from cookinglight.com
Remove to a plate.
Add the other 2teaspoons of oil to the wok or pan and heat over medium-high heat. Stir in the vegetables and cook, stirring frequently, until they are cooked through, but still crisp.
Add the garlic and ginger and cook for 2minutes. Add the meat or tofu back into the pan and stir in the pineapple juice and chopped cilantro. Serve immediately with hot rice.
Whisk together 1½ teaspoons oil, vinegar and a dash of salt. Combine the quinoa, tomatoes, beans, cilantro and 1⁄8 teaspoon salt and toss gently to combine. Divide mixture evenly between 2bowls. Heat a medium nonstick skillet over medium heat. Add remaining ½ teaspoon oil and swirl to coat. Crack eggs, 1at a time, into the pan. Cover and cook until whites are set and yolk is still slightly runny, 2to 3minutes. Drizzle dressing evenly over the quinoa mixture, top with eggs and avocado. Sprinkle with remaining dash of salt and garnish with additional cilantro.