Flexitarianism is on the up, with more people adopting the sentiment: friends, not food! For flexis, there’s the desire to slowly reduce the amount of animal product going into their dishes, with the need to find menus with minimal amounts of meat and fish.
For more established vegan/vegetarians (today, November 1st is actually World Vegan Day), the desire for highly indulgent dishes is a thing of the past, with people seeking new culinary experiences that revolve around plant-powered protein such as beans, pulses and vegetables. They want flavorsome and healthy dishes, without the highly indulgent dishes. It’s about broadening our horizons to celebrate plant power in the most interesting ways.
Back in the day, vegetarians going out to eat were served stuffed mushroom to start with and penne all’arrabbiata for their main. They could try and make up a meal out of sides, but it was frowned upon. They must accept their lot and look forward to dessert where they could eat like the rest.
No more! That’s thanks to plant-forward menus, vegan, and vegetarian options. The rise of the flexitarian has turned these sorry dinner tables all the way around, and rightly so! Flexitarian is defined as ‘a primarily vegetarian diet with occasional meat or fish’. The flexi method means that nothing is strictly off limits, so diners are free to choose based on their own needs and preferences, be they physical, financial, or environmental.
Flexi’s principles are largely contained within the term ‘conscious gastronomy’, which reflects all the things modern diners love–seasonal, organic, local, low-waste and low-carbon offerings that are cheaper both to create and to order.
Researchers from the University of Westminster have found that “meat eaters are significantly more likely to choose vegetarian meals when they make up the majority of food offered. A menu had to be at least 75% vegetarian for this choice tipping point to occur.
Vegetarian and vegan options have a much larger profit margin than meat-based dishes. It’s no surprise that chefs across the globe are now extolling the virtues of vegetables and sharing exponentially more fabulous ways to center veg-centric dishes.
According to Unilever Food Solutions Future Menus report, there are four ingredients that assist in developing healthy and mindful dishes.
Beans and pulses
These versatile members of the legume family boast a surprising superpower: they can convert nitrogen from the air and ‘fix’ it into a form that can be readily used by plants. Beans and pulses are also a rich source of fibre, protein and B vitamins.
Whole grains
Whole grains and cereals have been a key source of food for humans for the longest of times. Diversifying carbohydrate sources beyond the basic white rice, maize and wheat is essential for not only making our menus more exciting and unique, they also provide more nutritional value and improve soil health. Think about millet, buckwheat, wild rice, quinoa - these wholegrains take your dishes to the next level and help your diners eat more wholesomely.
Leafy greens
Leafy greens are the most versatile and nutritious of all types of vegetables. They contain dietary fiber and hence are good for your gut and are packed with lots of vitamins and minerals, low in calories, and provide many health benefits.
Nuts and seeds
As well as being high in protein, healthy fats, and vitamin E, the desirable flavor and crunchy texture of these little powerhouses makes them a great addition to almost every dish.
The Soyfoods Council offers these simple recipes for creating seasonal soups, sauces and salads. Soy not only complements fresh fruits and vegetables, it also offers a convenient way to add 7 to 8 grams of cholesterol-free plant protein to your recipes.
Curried Corn and Pepper Chowder
Soymilk boosts the protein in this hearty chowder, making it enough for a small meal. Or serve it as a tasty side dish for grilled steak.
Yield: 4
Ingredients
Method
- Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bell peppers; cook, stirring occasionally, until tender, about 4 minutes. Add the shallots during the last minute; stir until tender but not browned. Add the curry powder and salt; stir for 1 minute.
- Stir in the corn, vegetable stock, and pepper. Bring to a boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes.
- Transfer 2 cups of the corn mixture to a blender or food processor. Add 1 cup of the soy milk. Process until the mixture is nearly smooth. Pour the puréed mixture into the saucepan; stir in the remaining soy milk. Stir gently over medium heat until the mixture is heated through, about 5 minutes. Sprinkle each serving with 2 tablespoons cheese.
Creamy Apple Vinaigrette with Baby Spinach, Candied Walnuts, Green Apple and Goat Cheese
Yield: 10
Ingredients for Dressing
Method
Add first eight ingredients to food processor or blender. Blend until smooth. Slowly add oil to mixture and blend until smooth and mixture has thickened. Refrigerate for four hours or overnight so the flavors can meld.
Ingredients for Salad
Method
Add ingredients for salad into serving bowl. Top with dressing. Enjoy
Edamame, Carrot and Potato Soup
This appetizer or snack soup is just right for sipping along with glass of dry white wine, served with a loaf of crusty bread and small bite of cheese or thinly sliced ham. As a chilled soup, it’s ideal take-along dish for picnics or summer parties.
Yield: 2 qrts
Ingredients
Method
- Slice and wash the white and green parts of the leek. Drain. Add oil to large cooking pot. Add leeks , sauté for about 5 minutes, stirring frequently. Add I cup broth, carrots, potatoes and edamame; simmer 5 minutes. Add remaining broth; simmer for about 30 minutes until vegetables are tender. Add tofu to soup. Using an immersion blender, puree soup until smooth. Add desired flavoring.
- Serve hot or chilled
