Modern Flexitarian: Veg-Based Recipes You Can Flex To Add Fish, Meat, Or Dairy

Description

Transition to a plant-based diet without giving up meat and dairy completely. You may not be quite ready to commit to a fully vegan or vegetarian lifestyle, but Modern Flexitarian can help you make healthier, more sustainable meal choices. If you're concerned about the nutritional, ethical, or environmental issues surrounding livestock farming but struggling to give up meat and dairy entirely, a flexitarian diet might be right for you. Featuring 100 vegan- or vegetarian-based recipes, every dish in Modern Flexitarian can be adapted to suit a variety of diets. The plant-packed recipes in this collection provide plenty of options for breakfasts, lunches, dinners, and desserts, making it easy to increase your vegetable intake while still enjoying dairy, eggs, and meat now and then. With tips on how to get started, advice on getting the right nutrients, and a sample weekly menu, Modern Flexitarian helps you make smart choices and embrace a mostly plant-based diet. Contents......Page 4 Beginning a flexitarian diet......Page 9 What is a flexitarian diet?......Page 11 Why go flexitarian?......Page 12 How to be flexitarian......Page 15 A balanced flexitarian diet......Page 16 Simple swaps......Page 22 The flexitarian storecupboard......Page 24 Meal planning......Page 26 Basics......Page 29 Simple Vegetable Stock......Page 30 Vegan Ramen Stock......Page 31 Fresh Pasta Dough......Page 33 Pie Pastry......Page 34 Nut Milk......Page 36 Nut Cheese......Page 37 Yogurt......Page 38 Vegan Mayonnaise......Page 39 Tofu......Page 40 Béchamel Sauce......Page 42 Tomato Sauce......Page 43 Breakfasts......Page 45 Curried Mung Bean Avocado Toast......Page 47 Lentil Cream Cheese Tartines......Page 48 Roasted Tomato and Chickpea Frittata......Page 50 Spinach and Artichoke Quiche......Page 52 Black Bean Breakfast Tostadas......Page 54 Asparagus and Green Lentils with Poached Egg......Page 57 Spiced Apple and Mung Bean Muffins......Page 58 Tropical Smoothie Bowl......Page 60 Wholemeal Pancakes with Apple and Cinnamon......Page 62 Wheat Berry Bircher Muesli Pots......Page 65 Snacks, Dips, and Light Bites......Page 67 Raw Energy Bars......Page 68 Cranberry, Orange, and Chocolate Quinoa Bars......Page 71 Spicy Carrot Hummus......Page 72 White Bean Butter with Radishes......Page 74 Adzuki Bean Summer Rolls with Peanut Sauce......Page 76 Shirataki and Prawn Summer Rolls......Page 78 Spiralized Beetroot and Onion Bhajis......Page 81 Quinoa and Moth Bean Dolmades......Page 82 Masala Chickpea Nachos......Page 84 Chickpea Flour Socca with Herb and Green Olive Salad......Page 86 Savoury Green Pancakes with Feta and Sprout Salad......Page 88 Burgers, Tacos, and Wraps......Page 91 Mung Bean Burgers with Red Curry Aioli......Page 92 Black-eyed Bean Sliders with Pico de Gallo......Page 94 Bean Burgers with Raw Cashew Mayo......Page 97 Seeded Beetroot and Buckwheat Burgers......Page 98 Veggie Burger with Spelt......Page 100 Pinto Bean and Spiralized Sweet Potato Quesadilla......Page 102 Greek White Bean Tacos......Page 105 Quinoa Falafel with Mint Yogurt Sauce......Page 106 Baked Falafel with Pickled Red Onions......Page 109 Salads......Page 111 Thai Noodle Salad......Page 113 Rainbow Bowl with Sesame and Ginger Dressing......Page 114 Spicy Tahini Black Rice Noodle Salad......Page 117 Vietnamese Chicken Noodle Salad......Page 119 Mung Bean Gado Gado......Page 120 Roasted Carrots and Chickpeas......Page 122 Avocado, Coriander, and Lime Tabbouleh......Page 124 Sweet Potato and Beluga Lentil Salad......Page 127 Butter Bean Panzanella......Page 128 Caprese Farro Salad......Page 130 Nutty Barley and Lentil Salad......Page 132 Freekeh Sweet and Spicy Warm Salad......Page 134 Soups and Stews......Page 137 Mushroom Miso Ramen......Page 138 Tom Yum Ramen......Page 140 Tomato Miso Ramen......Page 142 Coconut Curry Tofu Ramen......Page 144 Sweetcorn Chowder Ramen......Page 146 Buckwheat Noodle Soup with Enoki and Shiitake......Page 149 Thai Curry, Tomato, and Vegetable Soup with Farro......Page 150 Green Minestrone with Kale and Walnut Pesto......Page 152 Creamy Spinach and Mung Bean Soup......Page 154 Pigeon Pea and Pumpkin Chilli......Page 156 Chickpea and Haricot Bean Bisque......Page 159 Brazilian Black Bean and Pumpkin Stew......Page 160 Kitchari Stew with Kamut......Page 163 Red Wine-Braised Beetroot and Lentils with Farro......Page 164 Curries and Stir-fries......Page 167 Chickpea Tikka Masala in Lettuce Cups......Page 169 Black Sesame and Coconut Curry Bowl......Page 170 Lentil and Broccoli Green Curry......Page 172 Thai Yellow Pumpkin Curry with Quinoa......Page 174 Pigeon Pea Vindaloo......Page 176 Braised Chickpeas with Preserved Lemon......Page 179 Cauliflower Curry......Page 180 Paneer and Sweet Pepper Curry......Page 182 Courgette, Herb, and Lemon Tagine......Page 184 Miso Japanese Aubergine and Buckwheat Noodles......Page 186 Quinoa Cashew Stir-Fry with Chilli and Lime Sauce......Page 189 Poblanos Stuffed with Spicy Sorghum and Black Bean Stir-Fry......Page 190 Sesame-crusted Tofu with Green Beans and Black Rice......Page 192 Baked Dishes and Casseroles......Page 195 Creamy Fontina and Truffle Lasagne......Page 197 Curried Black Lentil Stuffed Onions......Page 199 Moth Bean Stuffed Sweet Potatoes......Page 200 Baked Lentil Spaghetti Squash......Page 203 Butter Bean Enchiladas......Page 204 Pigeon Pea Samosa Bake......Page 206 Ratatouille Casserole with Farro and Feta......Page 209 Pasta and Grains......Page 211 Shaved Asparagus, Mint, and Edamame Spaghetti......Page 212 Roasted Cauliflower and Mint Orecchiette......Page 215 Sweet Potato Gnocchi and Hazelnut Gremolata......Page 216 Citrus Courgette Cannelloni with Goat’s Cheese......Page 218 Rainbow Lentil Meatballs with Arrabbiata Sauce......Page 220 Three Bean Paella......Page 222 Egyptian Rice......Page 224 Vegetable Biryani......Page 227 Roasted Vegetable Farro Risotto......Page 229 Red Peppers Stuffed with Artichoke Barley Risotto......Page 231 Cauliflower Hazelnut Polenta......Page 232 Desserts......Page 235 Strawberry Polenta Shortcakes......Page 237 Sweet Spiced Freekeh with Fresh Figs......Page 239 Almond Polenta Cake with Raspberries......Page 241 Chocolate Chip, Peanut, and Buckwheat Cookies......Page 242 Apple and Cinnamon Crumble......Page 244 Plum and Thyme Galette......Page 246 Poached Pears in Red Wine......Page 249 Triple Chocolate Chip Brownies......Page 250 Index......Page 252 Acknowledgments......Page 256