Flexitarian Recipes to Try Today
There are an innumerable number of diet recommendations and trends out there today. Some have a widespread following of dedicated dieters, and others are the butt of many jokes. Either way, knowing what to eat to support your mental and physical health can feel like an impossible task today. So, how do you cut through the diet noise?
Try some meal planning ideas that focus on Flexitarian recipes!
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Whether you're looking to switch things up in your meal routine, eat healthier or more sustainably, or surprise your holiday party guests with something new and delicious, this post is for you!
Flexitarian eating means focusing on eating more of the foods we all know are healthy, and less of the foods we all know are unhealthy - with a non-strict emphasis on eating less meat. Think veggies over french fries!
The main aspect of Flexitarianism is an emphasis on plant based eating, and minimal meat. It's essentially "flexible vegetarian" eating.
I am by no stretch of the imagination a strict dieter, but I'd be lying if I said I didn't research every new piece of food advice to find one that works for me to reduce symptoms of anxiety and depression. There's paleo, keto, lectin-free, gluten-free, vegetarian, vegan, dairy-free, low-carb - you get it. We all get it!
To complicate my diet ideals even further, I like to live as environmentally conscious as I can. This means that I really want to be a vegetarian or better yet, vegan, but I never can seem to meet these strict labels.
For me, balanced Flexitarian recipes are the most sustainable meals - both for my personal meal-planning abilities, and the environment.
And once in awhile I just want some chicken tenders. So guess what? I get chicken tenders.
Factory Farming and Your Food - Some Quick Education
Because I like to research all the new eating recommendations, both for personal health and the health of the environment, I know far too much (or just enough) about agriculture in America.
The factory farming practices adopted by the meat industry frankly scares me. The overuse of antibiotics given to overcrowded farm animals, to prevent them from spreading diseases to each other, horrifies me. And it’s terrible for our gut health, which in turn is not great for our mental health.
If these animals had better living conditions (meaning they didn't have to live smashed together in their own waste...), farmers wouldn't need to rely on consistent antibiotic use to prevent disease. This is why “pasture raised” is on the minds of consumers more and more.
Similarly, the reliance on pesticides to grow our food depletes the health of the soil and can poison our bodies. The very bodies we're trying to nourish with food.
Replacing nature with unnatural systems and additives is downright scary to me, because it impacts the life of the animals and our brains and bodies.
You may be asking, "Well, if you know all that, then why do you still eat meat? and dairy?"
Good question. Let’s talk about that!
Supporting Sustainable and Ethical Agriculture When Shopping for Flexitarian Recipes
The simple answer is: I put my money where my morals are. I put my dollars into farmers and co-ops who use the farming practices that I want to see everywhere.
On the flip side, I do my absolute best to not give my money to the factory farming giants who harm the animals and plants they raise, as well as our health and the health of our planet.
This means that I drastically reprioritized my spending habits. Paying $4.50 for a dozen eggs is a real shock at first, that's for sure! But let me say this, buying eggs that are $1.99 is definitely not supporting the types of aspirational farming practices, or our mental and physical wellbeing - that’s for sure.
Our expectations have flipped upside down the further removed we have become from growing and raising our own food.
What to Look For on Your Food Labels
Here are the some frequently used phrases to look for when aiming to shop for groceries more sustainably:
Certified Organic
This is the first step when looking to buy more sustainable and ethically grown food.
Certified Organic means your food was grown without the use of synthetic pesticides, and guaranteed to be grown in an area free from sewage sludge.
You read that correctly.
Now you see how important it is to buy organic?
This is of course better for the soil health, the health of the community surrounding the organic farm, and you!
Free-Range or Pasture-Raised
This means that the animal was able to roam unrestricted in a more natural environment like a pasture or field.
Many animals are raised in cages that are the size of their body, so they cannot move their muscles to toughen their "meat."
Or, as is the case oftentimes with chickens, they are raised inside a huge warehouse packed together in such excessive numbers that disease is rampant.
Chickens that are free-range or pasture-raised are also able to eat their natural diet by foraging, which means your food is therefore more natural and includes more nutrients for you!
Also, "Cage-free" can still mean they can "roam freely" in a warehouse, which is false advertising to say the least.
Grass-fed
If you are buying beef, you likely see this label a lot.
Cows naturally eat grass, so grass-fed means they were provided the diet that they actually naturally eat. In many factory farms, cows are fed a cornmeal mixture that they do not naturally eat, because it's cheap.
It's not healthy for cows to eat this, but the goal in factory farming is to raise as many animals as cheaply as possible, even if it at the expense of the animal's health or comfort.
Sustainably Sourced/ Sustainably Grown/ Ethically Sourced
These terms are still unregulated with the FDA, so don't buy a product that has this label alone.
However, it can be a great guide that the farm aims to put in place sustainable practices, and those are absolutely the people you want to support with your dollars!
Fair Trade
This is a regulated term that means that the farmer was paid an actual living wage for his or her work in growing or raising the food you buy.
That's right, fair trade is not just the general standard.
Fair Trade applies especially to products that come from countries outside of the United States, like coffee beans.
This is just another way to put your money where your morals are, and support the world you want to see!
Everyday Flexitarian Recipes You Will Love
So now that you know the basis of why Flexitarianism and ethical buying practices are so appealing, here are some recipes that I love.
Remember to read your food labels carefully using the tips above to ensure you're buying the most sustainably and ethically sourced product that you can!
Falafel - This takes me seriously 15 minutes to prep, and is so versatile in meal planning. You can put it on your salads for added protein, make a veggie wrap with falafel as the "meat" of the wrap, or create a hummus dish with quinoa and veggies. I also love making this as a great snack for longer road trips or camping because it travels well and is filling! You can really get as creative as you want here.
Baked falafel veggie wrap with hummus, lettuce, carrots, cauliflower, and shredded cheese. With the gorgeous backdrop of Lake Superior (hello!)
Chickpea Coconut Curry - This was an adventurous dish for me at first, but it has become a serious staple for my din dins. It's so colorful and will make your entire kitchen smell incredible!
Pistachio Pesto Salmon - This is exactly what is sounds like - salmon with pesto and crushed pistachios on top. It's outstanding and you've got to try it! This recipe is from one of my favorite cookbooks, "Eating Purely" by Elizabeth Stein.
Salmon with pesto and crushed pistachios, lima beans (I am a child), rice, and of course - wine!
Loaded Sweet Potatoes - Similar to loaded baked potatoes, but more nutritious. I love to throw the sweet potatoes in my Instant Pot and top them with black beans, broccoli, quinoa, and feta (obviously). This is one of the easiest Flexitarian recipes I can recommend, and you can change it up with any toppings that you have in the fridge!
Tri-Color Carrot Noodle & Tofu Stir fry - If you like zoodles (zucchini noodles), you'll love this rainbow carrot noodle stir fry. use a veggie peeler to peel the carrots into long, flat strips. Then cook these up in a pan with some olive oil and garlic, along with your favorite stir fry veggies! I like to use broccoli, sweet onions, and pan-seared tofu over rice.
Dr. Praeger's Veggie Burger - When I get busy, this is my go-to for a healthy quick meal. The Super Greens burgers are my absolute fav. I like to eat these with a side of rice and any frozen veggie I have on hand. A great staple for your freezer!
Kale Salad with Grilled Chicken - This is the subject of the featured image above, and it tastes as good as it looks. Remember to read the packaging when you're purchasing chicken using the tips we talked about above! Organic, pasture-raised or free-range is a must. Chop up some fresh kale, add some cherry tomatoes, parmesan, pine nuts, grilled chicken, then top off with some dollops of hummus. I am not into salad dressings (or pickles, now you know!), so I add hummus to many of my salads for a little extra something.
Pesto Chickpea Pasta with Grilled Corn - I mean seriously, the name alone sounds amazing! Banza noodles are a staple in my Flexitarian cooking endeavors. Banza is made of chickpeas which means higher protein and no gluten, for those of you looking to eat gluten-free! For this dish I grilled some corn, grabbed fresh basil and grape tomatoes from my backyard garden, and added pesto to the noodles. It's a must try!
Cold Weather Flexitarian Favorites
Lentil Soup - Another high protein dish that tastes absolutely amazing. Adjust the recipe to fit your tastes by adding more or less onion, lemon, garlic, etc. This is one of my favorite Flexitarian recipes for winter!
Minestrone - This recipe reminds me of our family outings to Olive Garden whenever I made straight A's on my report card. This is a great crockpot recipe for those of you who are looking for a meal to "set and forget!" Another high protein meal with beans, and Banza chicpea noodles if you'd like to add them!
Stuffed Acorn Squash - This is a serious holiday dish if you want to make a fancy meal that is inexpensive and easy! I halve the acorn squash and cook these up in my Instant Pot as well. You can either serve these in halves that are filled with rice, cranberries, and rosemary or you can slice them up to make a beautiful platter. So incredibly good!
Sweet Potato and Quinoa Chili - This is another cold weather staple for me. You will definitely want to make extra and be sure to freeze for later!
And there you have it!
Drop us a comment if you tried one of these recipes, or share one of your favorite Flexitarian recipes with us below!
Yours in cooking (and eating),
Emily Rose // Miss Magnolia