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Flible Vegetarians EATING A MOSTLY VEGETARIAN DIET can help you lose weight, lower your cholesterol, and reduce your risk for heart disease and type 2 diabetes. It may also increase your energy levels, says Jennifer Lease, R.D., clinical dietitian at NewYork-Presbyterian Brooklyn Methodist Hospital. "But not every diet that eliminates meat is healthy," Ms. Lease says. "It is possible to eat a poorly balanced meat-free diet loaded with foods that are not good for you, such as mashed potatoes and macaroni and cheese. It's important to incorporate foods from all the different food groups to ensure that you are reaping the health benefits of essential vitamins and minerals from a variety of foods." If you want to explore a flexitarian way of eating, start by limiting meat and fish a few days a week and go meatless the other days. When you do, make up the nutritional difference by including more of the following foods into your diet—high volumes of fruits and vegetables, protein sources like eggs and beans, whole grains and low-fat dairy foods. As you get more comfortable with meatless meals, gradually increase the number of days you avoid meat in favor of other nutrient-dense foods. To help ensure the right balance, plan your menus ahead of time and take your prepared shopping list with you to the market. Avoid last-minute fast food or unhealthy substitutions by preparing go-to meals in single-serving or family- serving portions ahead of time. VEGETABLES AND FRUITS FOR DAYS It's easier to incorporate more vegetables into your meals when you make large quantities of baked or roasted vegetables ahead of time. Use fresh herbs like thyme, rosemary or jarred spices—pepper, turmeric or curry powder—for additional flavor. You can squeeze some lemon or orange juice directly from the fruit over cooked vegetables to add a hint of citrus. Coating vegetables with a small amount of balsamic vinegar is another easy way to enhance the flavor of your meals. Once baked, place cooled vegetables into containers and store them in your refrigerator so that they are easily accessible. In addition to cooked vegetables, keep raw, sliced carrots, celery and bell peppers slices on hand. These are easy to toss into recipes or they pair well, uncooked, with bean dip or Greek yogurt as a healthy snack. You can also top dark leafy greens with raw vegetables for a colorful salad. Having home- prepared, unprocessed foods on hand makes it easier to choose healthier options after a long day at work or school. BLACK BEAN BURGERS Ingredients 1 15.5 ounce can, low-sodium black beans (drained and rinsed) 1 large egg ½ cup cooked brown rice 2 scallions (or ¼ cup green and white scallions) 2 tablespoons fresh cilantro (chopped) 1 clove garlic (peeled and minced) ¼ teaspoon dried oregano or basil ½ teaspoon salt ½ teaspoon black pepper 1 teaspoon vegetable oil 4 whole-wheat buns 1 2 3 4 Directions In a large mixing bowl, mash black beans until softened. Add egg and stir before mixing in remaining ingredients except the vegetable oil. Using your hands, divide mixture into four equal parts and shape into patties. Heat vegetable oil in a large skillet, and then add the patties, cooking them four minutes per side or until cooked through. Place patties on buns and serve with preferred topping, like tomato, lettuce, avocado and onion. Nutritional Information Servings: 4 Calories: 274 Total fat: 5g Cholesterol: 53mg Carbohydrates: 47g Sugars: 4g Protein: 13g Dietary fiber: 12g Sodium: 668mg Potassium: 516mg Giving up meat entirely may not appeal to you, but consuming vegetarian dishes for most meals, also known as a flexitarian diet, can provide many of the same health benefits. ADD FIVE WINTER 2018 W W W.N Y P.O RG / BRO OKLY N 24 C O N S U M P T I O N J U N C T I O N