Confessions of a Flexitarian
Most days I’m content to go meatless. I love vegetables and fruit. I love salads. But sometimes I crave a good steak And I’ll admit that I LOVE cheese. So, strictly vegetarian or vegan diets don’t satisfy my
palette. Instead, I am a flexitarian, which is basically a combination of the words “flexible” and
“vegetarian.” I focus my diet on vegetables, fruits, whole grains, nuts and legumes, but I still enjoy meat sometimes.
As a chef, I know that everyone’s palette is different. I always tell my clients that “you like what you like and there’s no judgement here.” Over the years I tried various diets and many of them focused on consuming lean protein from animal sources. At one point, I consumed so much chicken that I’m
surprised I didn’t grow feathers! Now I rarely eat chicken—I’d much rather have a good veggie burger.
“I am a flexitarian, which is basically a combination of the words ‘flexible’ and ‘vegetarian’. I focus my diet on vegetables, fruits, whole grains, nuts and legumes, but I still enjoy meat sometimes.” -Chef Lisa-
The Benefits of a Flexitarian Diet
The nice thing about a flexitarian diet is that there aren’t any strict rules. It’s a simple, healthy way of
eating that is mostly plant-based but does not totally eliminate meat or dairy. You are focusing on whole foods and limiting added sugar and refined carbohydrates. The health benefits include decreased risk of heart disease, type 2 diabetes, and cancer. The environmental benefits include reducing your carbon footprint by reducing meat consumption. Learn more about the clinical research Here.
You can experiment with a flexitarian diet by just giving up meat two days a week. When you do have
meat, keep your portion size to about 3 ounces, which is the size of a deck of cards. Focus on lean,
organic meats and wild caught seafood. As you get used to eating more plant-based foods, focus on
eliminating meat three to four days a week. If you’re still feeling good about your flexitarian diet, then try following a vegetarian diet for five days a week. Just remember not to go “hog wild” on the days you eat meat and keep the portions small.
Tips and Tricks
Let me reiterate that there are no strict flexitarian rules, and you like what you like. Even if you have a just a few meatless days or vegetarian meals each week, it can be beneficial for your health. When
grocery shopping, buy the least processed, most natural forms of food, such as:
- Fresh fruits and vegetables (follow the Dirty Dozen, Clean Fifteen List)
- Whole grains such as brown rice, oats and quinoa
- Organic eggs
- Organic dairy products such as cheese and yogurt (or dairy alternatives)
- Plant-based proteins such as black beans, kidney beans, chickpeas, lentils, and tofu
- Nuts and nut-butters
- Healthy oils such as olive and coconut
- Spices and herbs for a variety of seasoned flavors
The recipe below is a hearty vegetarian Italian casserole with whole grain pasta, cheese and lots of fresh vegetables. Enjoy!
Italian Roasted Vegetable Casserole
Ingredients
- 2 cups cooked whole grain penne pasta
- 1 zucchini cut into 1-inch chunks
- 1 small onion sliced in strips
- 1 red pepper sliced in strips
- 8 oz mushrooms quartered
- 2 cups fresh spinach roughly chopped
- 1 squash cut into 1-inch chunks
- salt and pepper to taste
- 1 tbsp garlic powder
- 1-2 tbsp Italian seasoning
- red pepper flakes to taste
- olive oil extra virgin
- 14 oz Italian crushed tomatoes
- 8 oz ricotta cheese
- ½ cup parmesan cheese grated
- ½ cup mozzarella cheese grated
Instructions
- Preheat oven to 400 degrees. Place zucchini and squash chunks in colander with salt for 15 minutes to remove some of the water. Toss zucchini, squash, pepper and onion with salt, pepper, garlic powder, Italian seasoning, and olive oil to coat vegetables. Then roast at 400 degrees for about 10-15 minutes, or until slightly soft.
- Reduce oven to 375 degrees if baking casserole immediately.
- Sauté mushrooms in olive oil until starting to brown, then remove from pan and drain. Mix all cooked vegetables, pasta, red pepper flakes, and crushed tomatoes in a large bowl. Then stir in spinach. Taste and adjust seasonings as desired.
- Layer veggie pasta mixture with ricotta and parmesan in a casserole pan. Top with mozzarella.
- Bake uncovered at 375 degrees for 25-35 minutes or until cheese is melted and casserole is heated through.
About the Writer:
Chef Lisa Woodie, owner of Homemade Fresh, LLC, provides tips and recipes to nourish your body with whole food fuel. She relocated her business to the Hendersonville area after serving clients in Charlotte for 11 years. Homemade Fresh is a meal preparation business that personalizes meal plans based on each client’s tastes, preferences, and dietary requirements. She plans your meals, shops for the ingredients, prepares and packages the meals, and leaves them in your refrigerator with easy heat-and-eat instructions. She also provides service for dinner parties, paired food and wine tastings, events with hors d’oeuvres, and other types of catered events. For more information, visit www.homemadefresh.net.