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June 19, 2009
Become a Flexatarian
1. Set a goal of how many days you'd like to go meatless each week. Many people start with as little as two and eventually do four or more.
2. Add, don't subtract. Try eating new sources of plant protein like beans and tofu instead of taking away meat. Adding beans to chili or tofu to stir-fry dishes will help your taste buds adjust.
3. Try the 50/50 swap. Trade half of the meat portion of your meal for vegetarian protein, like beans, tofu or a high-protein pasta or quinoa. For example, try a half steak, half-black-bean taco. Gradually work your way up to making the meal 100 percent meatless.
4. Get the right grains. They're an important, satisfying part of a plant-based diet. Go with whole grains, which have more protein, fiber and nutrients than refined ones like white rice. Go with brown. And whole wheat pasta instead of regular. Then venture into the exotic grain like bulgar, quinoa, millet and barley, and incorporate them into soups, salads and pilafs.
5. Don't forget the dairy. It's an important source of calcium and vitamin D, and you need about two cups of reduced-fat milk, yogurt or cheese a day. If you don't do dairy, you can get the equivalent with fortified soy or almond milk.
6. Satisfy a meat craving. There's a meaty flavor known as umami found in foods including mushrooms (which are also meaty in texture), cooked tomatoes, aged Parmesan and soy sauce. Try one of these instead of meat.
Posted by Lisa at June 19, 2009 12:49 PM
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