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Natural Awakenings National

Flexitarian Recipes for the Family: Delicious and Nutritious Meals Everyone Will Love

Jun 01, 2009 03:00AM ● By Dwan Jackson Blatner

Grilled Primavera & Fresh Herb Penne
Makes 8 servings (about 1.5 cups each).
2 cups (uncooked) whole wheat
penne pasta
1 small bunch asparagus
3 large carrots (with green tops on)
1 small sweet onion, sliced
1 large portabella mushroom cap
1 zucchini
Olive oil cooking pump spray
Salt and pepper

Fresh Herb & Olive Oil Pasta Dressing

¼ cup white balsamic vinegar
¼ cup lemon juice (about 2 lemons)
¼ cup olive oil
2 cups fresh basil, parsley and chives, finely chopped
4 cloves garlic, minced
1/3 cup parmesan cheese, freshly grated (or nutritional yeast)

Grill vegetables, using olive oil pump spray and salt and pepper. Boil and drain penne. Use food processor to blend dressing ingredients. Toss veggies, pasta and dressing. Top with cheese or nutritional yeast.

California Burger
Makes 6 burgers. Serve on whole grain hamburger buns.
2 cans garbanzo beans, rinsed and drained
1-2 tablespoons olive oil
3 green onions, finely chopped
1 large carrot, shredded
Salt and pepper to taste
1/3 -½ cup whole wheat flour

Burger Topping
1.5 cups broccoli sprouts
1 avocado
1 medium tomato
6 tablespoons barbecue sauce

In food processor or with hand blender, puree beans and oil until smooth. Stir in onions, carrots, salt and pepper. Add in flour until mixture comes together. Form six patties. Grill until each side is browned (about 4 minutes per side). Place burger on bun, then pile high with sprouts, avocado, tomato and barbecue sauce.

Grilled Pineapple with Vanilla Maple Pecan Syrup

Serves 6 and may be served over light vanilla ice cream.
1 whole pineapple
3 tablespoons maple syrup
1 vanilla bean
¼ cup pecans, toasted and chopped
¼ cup candied ginger, chopped

Cut pineapple into 12 large chunks. Grill about 8 minutes (turning every
2-3 minutes), until fruit has grill marks. In sauce pan, add maple syrup, scraped vanilla beans and vanilla bean pod. Bring to a boil and turn off heat.
Remove pod. Drizzle some syrup on plate, place grilled pineapple chunks on syrup and top with remaining syrup, pecans and candied ginger.


Inventive Meals
Recent research reported in Psychology and Behavior suggests that a monotonous diet can lead to food cravings. Experimenting with new, flexitarian foods can pump exciting variety into any eating routine.

Instead of…                               Try this…
Green beans                              Kale or swiss chard
Peanut butter                             Sunflower seed butter
Sugar                                         Agave nectar
Couscous or rice                       Quinoa
Chicken breast                          Tofu cutlet
Olive oil vinaigrette                    Flaxseed oil vinaigrette
Parmesan cheese                     Nutritional yeast
Shredded cheese on pizza        Pinenut-topped flatbread
Sour cream on tacos                Guacamole (made with white beans)
Chocolate pudding                   Chocolate tofu mousse
Milk-based smoothie                 Kefir-based smoothie
Salt and pepper                        Curry powder or seaweed sprinkle
Granola                                    Swiss muesli
Cookies for dessert                  Brown rice mochi

Related Articles:  Flexitarian Recipes for One

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