Flexitarian for the Family
Grilled Primavera & Fresh Herb Penne California Burger
Makes 8 servings (about 1.5 cups each). Makes 6 burgers. Serve on whole
2 cups (uncooked) whole wheat grain hamburger buns.
penne pasta 2 cans garbanzo beans, rinsed
1 small bunch asparagus and drained
3 large carrots (with green tops on) 1-2 tablespoons olive oil
1 small sweet onion, sliced 3 green onions, finely chopped
1 large portabella mushroom cap 1 large carrot, shredded
1 zucchini Salt and pepper to taste
Grilled Pineapple with
Olive oil cooking pump spray
1
/3 -½ cup whole wheat flour
Vanilla Maple Pecan Syrup
Salt and pepper
Serves 6 and may be served over light
Burger Topping vanilla ice cream.
Fresh Herb & Olive Oil Pasta Dressing 1.5 cups broccoli sprouts 1 whole pineapple
¼ cup white balsamic vinegar 1 avocado 3 tablespoons maple syrup
¼ cup lemon juice (about 2 lemons) 1 medium tomato 1 vanilla bean
¼ cup olive oil 6 tablespoons barbecue sauce ¼ cup pecans, toasted and chopped
2 cups fresh basil, parsley and chives, ¼ cup candied ginger, chopped
finely chopped In food processor or with hand blender,
4 cloves garlic, minced puree beans and oil until smooth. Stir
Cut pineapple into 12 large chunks.
1
/3 cup parmesan cheese, freshly grated in onions, carrots, salt and pepper. Add
Grill about 8 minutes (turning every
(or nutritional yeast) in flour until mixture comes together.
2-3 minutes), until fruit has grill
Form six patties. Grill until each side
marks. In sauce pan, add maple syrup,
Grill vegetables, using olive oil pump
is browned (about 4 minutes per side).
scraped vanilla beans and vanilla bean
spray and salt and pepper. Boil and
Place burger on bun, then pile high
pod. Bring to a boil and turn off heat.
drain penne. Use food processor to
with sprouts, avocado, tomato and
Remove pod. Drizzle some syrup on
blend dressing ingredients. Toss veg-
barbecue sauce.
plate, place grilled pineapple chunks
gies, pasta and dressing. Top with on syrup and top with remaining
cheese or nutritional yeast. syrup, pecans and candied ginger.
Inventive Meals
Recent research reported in Psychology and Behavior suggests that a monoto-
nous diet can lead to food cravings. Experimenting with new, flexitarian foods
can pump exciting variety into any eating routine.
Instead of… Try this… H e is a wise man
Green beans Kale or swiss chard
who does not grieve
Peanut butter Sunflower seed butter
Sugar Agave nectar
for the things
Couscous or rice Quinoa
which he has not,
Chicken breast Tofu cutlet
Olive oil vinaigrette Flaxseed oil vinaigrette
but rejoices for
Parmesan cheese Nutritional yeast those which he has.
Shredded cheese on pizza Pinenut-topped flatbread
Sour cream on tacos Guacamole (made with white beans)
Chocolate pudding Chocolate tofu mousse
- Epictetus
Milk-based smoothie Kefir-based smoothie
Salt and pepper Curry powder or seaweed sprinkle
Granola Swiss muesli
Cookies for dessert Brown rice mochi
Source: Dawn Jackson Blatner, registered dietitian
June 2009 23
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