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
1 small bunch asparagus
3 large carrots (with green tops on)
1 small sweet onion, sliced
1 large portabella mushroom cap
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.
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
1.5 cups broccoli sprouts
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.
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
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