This article appeared in The Age (originally in the New York Times) and refers to the fact that these drastic "all or nothing" changes that we make - often at the beginning of the year - tend to last an average of two weeks before we tire of the hunger and monotony and get stuck into a gallon or two of Ben & Jerry's.
What flexible changes could YOU make to your food consumption that would enhance your health and wellbeing? Would love to hear your suggestions. Yum Yum.
Flexitarianiasm:
sustainable resolutions for your diet
Mark Bittman
Published: January 2, 2014 - 9:36AM
Published: January 2, 2014 - 9:36AM
New Year's resolutions tend to be big, impressive promises that we
adhere to for short periods of time - that blissful stretch of January when we
are starving ourselves, exercising daily and reading Proust. But, and you know
this, rather than making extreme changes that last for days or weeks, we are
better off with tiny ones lasting more or less forever.
Mostly, though, when it comes to diet, we are told the opposite. We have
a billion-dollar industry based on fad diets and quick fixes: Eat nothing but
foam packing peanuts and lemon tea, and you'll lose 30 pounds (14 kilograms) in
30 days. Then what? Resolutions work only if we are resolute, and changes are
meaningful only if they are permanent.
What follows are some of the easiest food-related resolutions you will
ever make, from cooking big pots of grains and beans once a week, to buying
frozen produce, to pickling things à la "Portlandia." Committing to
just a few of these, or even one, will get you moving in the right direction
toward eating more plants and fewer animal products and processed foods.
My suggestions are incremental, but the ease with which you can
incorporate them into your normal shopping, cooking and eating routines is
exactly what makes them sustainable and powerful.
Flexitarianism is about making a gradual shift, not a complete overhaul.
It is a way of eating we are much more likely to stick to for the long term -
which, after all, is the point of resolutions in the first place.
COOK SIMPLE, UNSEASONED VEGETABLES EVERY
FEW DAYS
You can steam or parboil or microwave. Once cooked, vegetables keep a
long time. And then they're sitting there waiting to top pastas and grains, to
bolster soups and salads, to whip up veggie wraps or just to reheat in oil or
butter with seasonings.
Leftover vegetable spread - Purée any leftover vegetables (as long as
they are tender) in the food processor with olive oil, fresh parsley leaves,
lemon juice, salt and pepper until the mixture reaches the consistency you
want. Serve with bread, crackers or crudités. It's nice on toast as breakfast.
COOK BIG BATCHES OF GRAINS AND BEANS
Because it's nearly effortless, and having cooked grains and beans on
hand at all times makes day-to-day cooking a breeze. They will keep in the
fridge up to a week. White beans with kale and sausage - Sauté some loose
Italian sausage in olive oil until lightly browned. Add minced garlic, cooked
white beans, chopped kale, a splash of bean-cooking liquid or water, salt and
pepper. Simmer until beans are hot and kale is wilted. To garnish, add oil and
parsley.
BUY HALF AS MUCH MEAT, AND MAKE IT
BETTER MEAT
Thinking of eating meat as an indulgence lets you buy tastier,
healthier, more sustainable meat without breaking the bank.
Thai beef salad - Grill, broil or pan-sear a small piece of flank or
skirt steak until medium-rare; set aside. Toss salad greens; plenty of mint,
cilantro and basil; chopped cucumber; and thinly sliced red onion. Dress with a
mixture of lime juice, fish sauce, sesame oil, sugar and minced jalapeño. Thinly
slice the steak and lay it on top; drizzle with a little more dressing and any
meat juices. Garnish with herbs.
SPLURGE WHEN YOU CAN
That way, the foods you consider special treats are truly special. For
me it's dark chocolate, meat and cheese.
Dark chocolate ganache - Heat 1 cup cream in a saucepan until steaming.
Put 8 ounces chopped bittersweet chocolate in a bowl and pour the hot cream on
top. Stir to melt and incorporate the chocolate; use immediately as a sauce, or
cool to room temperature and whip to make a smooth frosting or filling.
BUY FROZEN FRUITS AND VEGETABLES
Because out-of-season produce from halfway around the world doesn't make
much sense or taste best. Fruits and vegetables (from peaches, to corn, to
squash) frozen when they are ripe are a better alternative, and incredibly
convenient.
Frozen peach jam - Combine 1 pound frozen peaches, 1/4 cup sugar and 2
tablespoons lemon juice in a medium saucepan over medium heat. Bring to boil,
then adjust heat so it bubbles steadily. Cook, stirring occasionally until
thick, 15 to 30 minutes. Cool completely; it will keep in fridge at least a
week.
PICKLE
So the copious amounts of fresh produce you buy never have to go to
waste. And because it tastes good.
Quick-pickled cucumbers and radishes - Put thinly sliced cucumbers and
radishes (use a mandoline if you have one) in a colander. Sprinkle with salt,
gently rubbing it in with your hands. Let sit for 20 minutes, tossing and
squeezing every few minutes. When little or no liquid comes out, rinse and put
in a bowl. Toss with some sugar, dill and vinegar, and serve. Garnish with
dill.
MAKE YOUR OWN HUMMUS, BEAN DIPS AND NUT
BUTTERS
With those around, vegetables and fruit practically dip themselves.
You'll be filling up on produce without even noticing it.
Hummus - In a processor or blender, combine cooked chickpeas, minced
garlic, tahini, lemon juice, olive oil, salt and pepper. Purée; taste and
adjust the seasoning. Garnish with oil, lemon and smoked paprika.
MAKE YOUR OWN CONDIMENTS
Store-bought versions of ketchup, barbecue sauce, salsa and the like are
often loaded with preservatives and sugar. Besides, creating your own recipes
is a blast.
Marjoram pesto - In a small food processor, combine a cup of marjoram
(leaves and small stems) and some garlic; process until finely minced. Add red
wine vinegar and olive oil; purée. Add capers (about a tablespoon) and pulse a
few times. Season with salt and pepper to taste.
EAT VEGETABLES FOR BREAKFAST
You already eat fruit for breakfast, so what's so strange? Veggie-based
breakfasts are common around the world: cucumber and tomato salads in Israel,
pickled vegetables in Japan, a bean and tomato stew in parts of Africa. Think
of it as a très chic international trend.
Cauliflower tabbouleh - Pulse cauliflower florets in a food processor,
or chop them by hand, until they are small bits resembling grains. Toss with
chopped tomatoes, plenty of chopped parsley and mint, lemon juice, olive oil,
salt and pepper.
COOK PLANTS AS YOU WOULD MEAT
Because bold, meaty flavours aren't reserved just for flesh.
Breaded fried eggplant - Dredge 1/2-inch-thick eggplant slices in flour,
then beaten egg, then bread crumbs. Put on a baking sheet lined with parchment
and refrigerate at least 10 minutes (up to 3 hours). Shallow-fry (in batches,
without crowding) in 1/4 inch olive oil in a large skillet until browned on
both sides. Drain on paper towels. Garnish with parsley and lemon.
COOKING FOR CARNIVORES? MAKE EXTRA
SIDES
Let the people around you have their fill of meat while you eat a bit,
but fill up on vegetables, beans and grains.
Roasted broccoli gratin - Put broccoli florets in a baking dish; toss
with olive oil, salt and pepper. Roast at 425 degrees until the tops are
lightly browned and the stems nearly tender, 10 to 15 minutes. Sprinkle with
bread crumbs (preferably homemade), mixed with Parmesan if you like, and a
little more olive oil. Continue roasting until the bread crumbs are crisp.
COOK OUT OF YOUR COMFORT ZONE
Because some of the best vegetable-centric food comes from halfway
around the world, where it is "food," not "flexitarian."
Caramel-braised tofu - Put 1 cup sugar and 1 tablespoon water in a deep
cast-iron skillet over medium heat; cook until sugar liquefies and bubbles.
When it darkens, turn off the heat. Carefully pour in 1/2 cup fish sauce and 1/2
cup water; cook over medium-high heat, stirring, until it becomes liquid
caramel. Add sliced shallots, cubed, pressed or extra-firm tofu, lots of black
pepper and lime juice. Simmer, stirring occasionally until the tofu is hot.
The New York Times
This story was found at: http://www.theage.com.au/lifestyle/diet-and-fitness/flexitarianiasm--sustainable-resolutions-for-your-diet-20140101-305zq.html
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