The Flexitarian Diet: Your Guide to a Healthier You + 7 Delicious Recipes

Asian-Inspired Chicken Soup

A soothing bowl of chicken broth infused with ginger and garlic, accompanied by chicken, bok choy, shiitake mushrooms, and rice noodles, garnished with sliced green onions. It's light, fragrant, and fits the flexitarian brief! Yum!

Ingredients

• 2 quarts chicken bone broth
• 400g breast or thighs, skinless and boneless
• 2 thumb-sized pieces of ginger, thinly sliced
• 2 garlic cloves, minced
• 2 tablespoons soy sauce, or to taste
• 1 tablespoon sesame oil
• 1 teaspoon rice vinegar
• Salt and pepper, to taste
• 1 cup bok choy, chopped
• 1 cup shiitake mushrooms, stems removed and sliced
• 1 packet of rice noodles
• 2 green onions, thinly sliced, for garnish
• Fresh Thai basil leaves for garnish (optional)
• Red chilli flakes (optional, for heat)

Method

1. Pour the chicken bone broth into a large pot and gently simmer.
2. Add the chicken, ginger, and garlic, cooking over medium heat until the chicken is thoroughly cooked, about 20 minutes.
3. Remove the cooked chicken from the pot, allow it to cool, and then shred it into bite-sized pieces. Set aside.
4. Stir in the soy sauce, sesame oil, and rice vinegar to the broth. Season with salt and pepper to taste. Allow it to simmer on low for an additional 10 minutes for the flavours to combine.
5. Add bok choy and shiitake mushrooms to the pot, cooking until they are tender, about 5 minutes.
6. While the vegetables are cooking, prepare the rice noodles according to the package instructions.
7. Divide the cooked noodles among soup bowls, and ladle the hot broth with vegetables over them.
8. Top with shredded chicken, sliced green onions, and, if using, Thai basil leaves and a sprinkle of chilli flakes for a spicy kick.
9. Serve hot and enjoy the comfort of this fragrant soup

Fish Tacos with Cabbage Slaw and Avocado Cream

Grilled or baked white fish served in warm corn tortillas, topped with a crunchy cabbage slaw dressed in a light citrus vinaigrette and a dollop of avocado cream. This one is a flexitarian diet recipe the whole family will love!

Ingredients for the Fish Tacos

• 500g flathead fish fillets
• 1 tablespoon olive oil
• 1 teaspoon chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 8 small corn tortillas, warmed
• Fresh coriander leaves, for garnish

Ingredients for the Cabbage Slaw

• 2 cups shredded cabbage
• 1/2 red onion, thinly sliced
• 1 carrot, julienned
• 1/4 cup fresh lime juice
• 1 tablespoon honey
• Salt and pepper to taste

Ingredients for the Avocado Cream

• 1 ripe avocado
• 1/4 cup sour cream or Greek yoghurt
• 2 tablespoons fresh lime juice
• Salt to taste

Method

1. Preheat the grill or a heavy-bottomed pan on medium-high heat.
2. In a small bowl, mix together the olive oil, chilli powder, cumin, garlic powder, salt, and pepper. Coat the flathead fish fillets with the spice mixture.
3. Grill or pan-fry the fish for about 3-4 minutes on each side, until it is cooked through and flakes easily with a fork. Remove from heat and let rest.
4. For the cabbage slaw, in a large bowl whisk together lime juice, honey, salt, and pepper. Add the cabbage, red onion, and carrot, tossing to coat. Set aside to marinate.
5. For the avocado cream, mash the avocado in a bowl and mix in the sour cream or Greek yoghurt and lime juice until smooth. Season with salt to taste.
6. To assemble the tacos, break the fish into chunks and distribute them evenly among the warmed corn tortillas. Top with the cabbage slaw and a dollop of avocado cream. Garnish with fresh coriander leaves.
7. Serve immediately, with extra lime wedges on the side if desired. Enjoy!

Hearty Lentil Vegetable Soup

This soup is a wholesome and satisfying dish and a perfect intro to the flexitarian diet. Packed with protein-rich lentils and a bounty of fresh vegetables, it's good for you and a comforting meal for those cooler days.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 carrots, peeled and diced
• 2 stalks of celery, diced
• 1 red capsicum, chopped
• 1 cup dried green or brown lentils, rinsed
• 1 can diced tomatoes, with their juice
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• 2 cups chopped kale or spinach
• 1 tablespoon lemon juice (optional)

Method

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until the onions are translucent, about 5 minutes.
2. Add the carrots, celery, and capsicum to the pot, and continue to cook for another 5 minutes, stirring occasionally.
3. Stir in the lentils, diced tomatoes, vegetable broth, water, dried thyme, smoked paprika, salt, and pepper. Bring the mixture to a boil.
4. Once boiling, reduce the heat, cover, and simmer for about 25-30 minutes, or until the lentils are tender.
5. Add the chopped kale or spinach and cook for an additional 5 minutes, or until the greens have wilted.
6. Taste and adjust seasoning if necessary. For a zesty kick, stir in a tablespoon of lemon juice just before serving.

Lemony Chicken Bone Broth Risotto

Creamy arborio rice slow-cooked in rich chicken bone broth brightened with a splash of lemon juice and zest. Finish with a handful of fresh greens like parsley, spinach or kale.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 1 cup Arborio rice
• 1/3 cup dry white wine
• 4 cups chicken bone broth, warm
• 500g cooked chicken breast, shredded
• Zest and juice of 1 lemon
• 1/2 cup grated Parmesan cheese
• 1 tablespoon unsalted butter
• 2 tablespoons fresh parsley, chopped
• Salt and black pepper, to taste

Method

1. In a large pan, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 3-4 minutes.
2. Stir in the Arborio rice and cook for 1 minute until the grains are well-coated and slightly toasted.
3. Pour in the white wine and stir until the liquid has been absorbed.
4. Add the warm chicken bone broth a ladleful at a time, stirring continuously until each addition is absorbed before adding the next. Continue this process until the rice is creamy and al dente, about 18-20 minutes.
5. Fold in the shredded chicken, lemon zest, and lemon juice. Cook for another 2 minutes.
6. Remove from heat and stir in the Parmesan cheese and butter until melted and combined.
7. Season with salt and pepper to taste. Sprinkle with fresh parsley before serving.
8. Serve the risotto warm and enjoy the rich, tangy flavours balanced by the heartiness of bone broth.

Spanish Seafood Paella

Enjoy this succulent Seafood Paella with friends and family for a yummy feast that brings a taste of the Spanish coast to your table.

Ingredients

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 red capsicum, sliced
• 1 1/2 cups short-grain paella rice or arborio rice
• 1 pinch of saffron threads
• 1 teaspoon smoked paprika
• 14 oz can diced tomatoes, drained
• 4 cups fish or chicken stock, hot
• 1 cup green peas, fresh or frozen
• 1/2 pound large shrimp, peeled and deveined
• 1/2 pound mussels, cleaned and debearded
• 1/2 pound clams, scrubbed
• 1/4 pound calamari rings
• Lemon wedges for serving
• Chopped parsley for garnish
• Salt and pepper to taste

Method

1. Heat the olive oil over medium heat in a large, shallow pan or paella pan. Add the chopped onion and garlic, cooking until the onion is soft and translucent.
2. Stir in the red capsicum and cook for another 2 minutes.
3. Add the rice, stirring until it is well coated with the oil and has a slightly translucent edge.
4. Sprinkle the saffron and smoked paprika over the rice, stirring to distribute them evenly.
5. Pour in the canned tomatoes and hot stock. Bring the mixture to a boil, reduce the heat, and simmer uncovered for about 15 minutes, or until the rice is almost cooked. Do not stir the paella too much as this will make the rice stick together.
6. Season the seafood with salt and pepper, then nestle the shrimp, mussels, clams, and calamari into the rice. Cover the pan with foil or a large lid and cook for another 10 minutes, or until the seafood is cooked through and the mussels and clams have opened.
7. Remove the pan from the heat, discard any shellfish that haven't opened, and sprinkle the peas over the paella. Cover the pan and let it sit for a few minutes for the peas to warm through.
8. Serve the paella with lemon wedges and parsley.

Traditional Greek Moussaka

Moussaka is a classic Greek dish, layering rich flavours of roasted eggplant, savoury meat sauce, and creamy béchamel sauce that come together in a harmonious blend reflecting the Mediterranean's warm and rustic cuisine.

Ingredients

• 3 large eggplants, sliced lengthwise into 1cm thick slices
• 4 tablespoons olive oil
• 1 pound ground lamb or beef
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon cinnamon
• 1/2 teaspoon allspice
• 1/4 teaspoon ground cloves
• 1 cup tomato puree
• 1/4 cup red wine (optional)
• Salt and pepper to taste
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 2 cups milk
• 1/4 teaspoon ground nutmeg
• 1/2 cup grated parmesan cheese
• 2 egg yolks, beaten

Method

1. Preheat the oven to 200°C. Brush eggplant slices with olive oil and place in a single layer on baking sheets. Roast for 25 minutes, turning once, until soft and lightly browned.
2. In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the ground meat, cooking until browned. Stir in the onion and garlic, cooking until softened.
3. Add cinnamon, allspice, cloves, tomato puree, and red wine. Simmer the mixture, stirring occasionally, until the sauce thickens—about 30 minutes. Season with salt and pepper.
4. For the béchamel sauce, melt butter in a saucepan over medium heat. Make your roux by whisking in flour until smooth. Gradually add milk, stirring until the sauce thickens. Remove from heat and fold in nutmeg and parmesan cheese. Once the mixture is slightly cooled, stir in egg yolks until well combined.
5. In a deep baking dish, layer half the eggplant slices, top with the meat sauce, and then the remaining eggplant slices. Pour the béchamel sauce over the top, spreading to cover.
6. Bake in a preheated oven at 175°C for 45-50 minutes, until golden brown on top. Allow the moussaka to rest for 10 minutes before slicing. Serve with a sprinkle of fresh parsley and enjoy the heartwarming layers of this traditional dish.

Warming Chickpea Curry with Cauliflower Rice

This warming curry is a flavorful and nutritious meal, and we promise - you won't miss the meat (or the rice!). It's a rich, creamy curry laden with chickpeas and spices, served over light and fluffy cauliflower rice. It’s the perfect harmony of taste and health for any day of the week.

Ingredients

• 1 tablespoon coconut oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 small piece of ginger, grated
• 1 tablespoon garam masala
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 can of coconut milk
• 1 can chickpeas, drained and rinsed
• 1 can diced tomatoes
• 1 head cauliflower, grated into rice-sized pieces
• Salt and pepper to taste
• Fresh coriander, chopped (for garnish)
• 1 tablespoon lime juice (optional)

Method

1. Heat coconut oil in a large pan over medium heat. Add onion, garlic, and ginger, sautéing until the onion is soft and translucent, about 6 minutes.
2. Stir in all the spices, cooking until fragrant, about 1 minute.
3. Pour in your coconut milk, chickpeas, and diced tomatoes. Bring to a low boil, then reduce heat and simmer for 20 minutes, stirring occasionally.
4. Meanwhile, in a separate pan, sauté the grated cauliflower with a pinch of salt over medium heat for 5-7 minutes, until tender and slightly browned.
5. Season your curry with salt and pepper to taste, adding lime juice if desired.
6. Serve with cauliflower rice and garnish with fresh coriander. Enjoy this cosy, aromatic dish that warms the soul!