You Can Have Your Meat – or skip it for a day or two.
The latest ‘Flexitarian’ plan is the softer side of vegetarianism.

by Lauren Condell
Certified Personal Trainer

 

Have you vowed to go vegetarian to lower your cholesterol levels or lose weight, but you feel tempted when you smell steak grilling? There’s no reason to feel guilty; more and more people – me included – prefer a plant-based diet (think whole grains, beans, nuts, fruits, and vegetables) augmented with just a little meat, poultry, or fish. This eating style in now so common that it even has its own name: flexitarianism. Although the term is new, the idea is the foundation of two of the oldest and healthiest eating plans in the world: the Asian and Mediterranean diets. Want to give it a shot? Follow these simple steps to make your kitchen flexitarian friendly.

With all the washing, peeling, chopping, and cooking involved, preparing vegetables can be time-consuming. The solution? Partially cook them the day you bring them home form the market. Start by cleaning and trimming the vegetables, then blanch them (dunk in a big pot of boiling water for a minute or two). Drain, rinse in cold water, re-drain, then place in zipped plastic bags to store in the refrigerator. They’ll last five days or longer (and take up half the fridge space). To serve, just warm them in a pan with a little olive oil and a touch of garlic. This works especially well with green vegetables such as broccoli, string beans, spinach, and other leafy greens, and asparagus.

Another time-saving trick: separately cook several kinds of whole grains – bulgur, quinoa, barley, and brown rice for example – and store in tightly covered containers in the refrigerator (they’ll last up to a week). At mealtimes, mix together and reheat in the microwave. You can top them with some of the vegetables you have on hand or toss in some diced cooked chicken or beef.

Pick up various types of canned beans so you can add a quick protein and fiber boost to grains, pasta, soups, and salads. Nuts are also high in proteins and healthy monounsaturated fats. When you do have meat, poultry, or fish, think of it as an embellishment, not the main event. You can either have a regular size portion of meat once or twice a week or eat it in smaller amounts every day; slice about 3 ounces into strips and lay them on top of your grain or vegetable dish.