DK - Modern Flexitarian: Veg-based Recipes you can Flex to add Fish, Meat, or Dairy

PLANT -I NSPIRED RECIPES Y OU CAN FL EX TO ADD FISH, MEAT , O R DAIRY

Beginning a Flex itarian Diet What is a exit arian diet? Why go e xitari an? How to be exitari an A balanced exitari an diet Simple swaps The exi tarian pantr y Meal planning Basics Simple Ve getable S tock Vega n Ramen Stoc k Fresh Pas ta D ough Pie Past ry Nut Milk Nut But te r Nut Cheese Yog urt Vegan Mayonnaise Tof u Bchamel Sauce Mushroom Gra vy Tom ato Sauce Breakf ast Curried M ung Bean Av ocado T oa st Lentil Cream C heese T ar tin es Roaste d T om ato and Chick pea Fr ittat a Spinach and A rti choke Q uiche Black Bean Breakf ast To stada s Asparagus and Green Lentils wit h Poa ched Egg Spiced Apple and Mung Be an Muf ns Tro pical Smoo thie Bowl Whole Wheat Pancake s with Apple and Cinnamon Wheat Berr y Bircher Mu esli Po ts Snacks, Dips , and Light Bi tes Raw Energy B ars Cranberr y , Or ange, a nd Chocolate Quinoa B ars

Greek Whit e Bean T ac os Quinoa Falaf el with Mint Y og urt Sauce Baked Fa lafel with Pickled Red Onion s Salads Thai Nood le Salad Rainbow Bowl w ith Sesam e and Ginger D ressing Spicy Ta hini Black Ric e Noodle Salad Vietnamese Chicken N oodle Salad Mung Bean Gado Gado Roaste d Carr ots a nd Chickpeas Avocado , Cilantr o, and Li me T ab bouleh Sweet Po tato and Beluga Lentil Salad Lima Bean P anzanella Caprese F arro Sa lad Nutt y Barley and Lentil Sa lad Freekeh Sweet and Spicy Warm Salad Spicy C arrot H ummus White Be an But te r with Radishes Adzuki Bean Summer Rolls with Peanu t Sauce Shiratak i and Shri mp Summer Rol ls Spiralized Beet and Onion Bhajis Quinoa and Mo th Bean Do lmades Masala Chickp ea Nachos Chickpea Flo ur Socca with H erb and Green O live Sala d Savory Green Pa ncakes with F eta and Spro ut Salad Burgers, T ac os, and Wr aps Mung Bean Bu rgers wi th Red Curr y Aioli Black-E yed Pe a Sliders with Pico de Gall o Bean Burgers with R aw Cashew Mayo Seeded Beet and Buckw heat Burgers Vegg ie Burger wi th Spelt Pinto Bean and Spiralize d Sweet Pota to Quesa dilla

Soups and Stews Mushroom Miso Ramen Tom Yu m Ramen Tom ato Miso Rame n Coconut Cur ry To fu Ramen Corn Chowder Ramen Buckwheat N oodle Soup with E noki and Shiit ake Thai Curr y , T om ato, and V ege table Soup with Farr o Green Minest rone wit h Kale an d Walnut Pes to Creamy Spinach a nd Mung Bean Soup Pigeon Pe a and Pumpki n Chili Chickpea and Navy Bean Bisque Brazilian B lack Bean and Pumpkin S tew Kitchari Stew wit h Kamut Red Wine Bra ised Beets and Lentils with Farro Curries and St ir-F ries Chickpea T ikka M asala in L ett uce Cups Black Sesame and Coconut Curr y Bowl Lentil and B roccoli Gre en Curr y Thai Y el low Pumpkin Curry with Quinoa Pigeon Pe a Vindaloo Braised Ch ickpeas wi th Pres erv ed Lemon Cauliower Curry Paneer and Sweet Pe pper Curr y Zucchini, Her b, and Lemon T ag ine Miso Japanese Eggplant and Buckw heat Noodl es Quinoa Ca shew Stir -F ry with Chile and Li me Sauce Poblan os Stuf fe d with Spicy Sorghum and Blac k Bean St ir- Fry Sesame-C ruste d T of u with Green Be ans and Blac k Rice

Baked Dishes and Cas seroles Creamy Fontina and T ru fe Lasa gna Curried Black Lenti l Stuf fe d Onions Moth Bean Stuff ed Sweet P ota toes Baked Le ntil Spaghet ti Squash Lima Bean E nchiladas Pigeon Pe a Samosa B ake Ratatouill e Cass erole wit h Farr o and Fet a Pasta and Grains Shaved As paragus, Min t, and Edamame Spa ghett i Roaste d Cauli ower and M int Orecchiet te Sweet Po tato Gno cchi and Hazel nut Gremol ata Citrus Z ucchini Ca nnelloni with Goat Che ese Rainbow Lentil Meatball s with Arr abbiata Sauce Three Be an Paella Egyptian Rice Veg etable Bi ry ani Roaste d Veg etable F arro Ri sott o Red Pep pers St uff ed with Art ichoke Barle y Risot to Cauliowe r Hazeln ut Po lenta Dessert s Strawberr y Polen ta Shor tc akes Sweet Spiced Freeke h with Fresh Fi gs Almond Po lenta Ca ke wit h Raspberr ies Chocolate Chip, Peanut , and Buckw heat Cookie s Apple and C innamon Crumble Plum and Thy me Galet te Poach ed Pe ars in Re d Wine Tri ple Chocolate Chip Brownies Index Acknowledgments

Gett ing st art ed is easier than you m ay think. These simple t ips will help w ith your rst steps into ex itaria nism, wit h nutrition al informatio n to ensure your e eating a balanced di et as well as pan try suggestio ns and an ex ample meal plan to make c ooking easier .

Modern F lexitar ian

Beginning a Flexit arian Diet A exit arian diet inc ludes: D airy produc ts, such as cows milk, yo gurt , and c heese* Eggs* Legu mes (pu lses) , such as chickpe as and len tils Vege tables Fruit s Nuts and see ds W hole gra ins and th eir produc ts, such as brown rice, p asta, and bread *Peop le who f ollow a exi tarian diet may a lso choose to reduce th eir inta ke of dair y and eggs. A exit arian diet oc casio nally include s: Re d meats , such as beef a nd lamb Po ultry , s uch as c hicken and turk ey F ish and s eafood, s uch as sa lmon, tuna, and shri mp A exit arian diet mi nimizes: Pro cessed m eats, including ba con, salami, and ham Re ned gra ins, such as white rice R ened gra in produc ts, such as white bre ad, cooki es, and cake s Adde d sugars , par ti cularly w hite sugar Fa st f oods, pa rt icularly fried foods su ch as fr ench fr ies Pro cessed s nack food s, such a s pota to chips Flexita rianism is a lifes tyl e choice, not anoth er tempora ry fad diet . Pe oples motivat ions for a dopting a exita rian diet dif fe r (se e page ), but ge nerally r elate to th eir healt h or to a conc ern for animal welfa re or the environme nt. A exit arian diet is ab out so much mo re than jus t o mitt ing the meat from you r meals; i ts about making sm art er food choices in general. Emphasizing g ood qualit y, minimally processed foods fr om sust ainable s ourcesw hich are not only b ett er for your health b ut for t he envi ronment, too increase s the nutrie nt densit y of your diet , there by boosting your inta ke of es sential vitami ns, minera ls, and benecial ph yt ochemicals from pl ant-based foods. Start ing a e xitari an diet is excit ing and will intr oduce you to a who le range of plant- based alt ernatives to meat, including be ans, lentils, and soy product s (s uch as t ofu and tempeh ). Th erefore, r ather th an seeing a exit arian diet as res tric tiv e or limit ing, vi ew it a s an opp ort unity to expand you r culinar y horizons to a new wor ld of de licious dishes tha t you and your fa mily will l ove. A common ques tion people a sk is abo ut the amount of meat considered appropri ate to incl ude in a e xitari an diet. T he great thing abo ut thi s diet is the lack of rul es its entirely up to you ho w of te n you cho ose to i nclude meals with meat in yo ur diet. To reap the maximum health be nets , you woul d ideally w ant to aim t o reduce your meat i ntake to one se rv ing per week, b ut the only commitments you nee d to make to cal l yours elf a exitari an are to cons ciously r educe your meat inta ke and to embra ce more pl ant-based meals.