Costco Connection - June 2009

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baby bok choy, cut in half easy to follow—you don”t have to change your ₂_{teaspoons olive oil, split}Try a vegetarian- whole diet or live on sprouts and tofu alone. Here”s a look at the benefits of becoming a ¹^{clove garlic, minced}¹/4 teaspoon curry powder like diet, without ^flexitarian.¹/8 teaspoon cumin The flex facts Pinch of cinnamon the extremes Going flexitarian can benefit your waistline, 1 cup cooked brown rice your wallet and the world. Dozens of scientific stud- ^(precooked ^microwavable ^or, ^ifies analyzed by Nutrition Reviews suggest that peo- ^time ^allows, ^simmer ^your ^own)^By ^Dawn ^Jackson ^Blatner ple who eat a plant-based diet generally weigh about ^½ ^cup ^canned ^black ^beans,IT’S BACKYARD BARBECUE season, and I will 15 percent less than meat eaters. In other words, the ^rinsed ^and ^drainednot be sitting in the corner with an empty bun. average American woman would weigh 25 pounds ^OR ² ^ounces ^cooked ^salmon,tuna or other fish Even though most of the time I enjoy plant-based less if she became a flexitarian. vegetarian foods, there are In addition to weight _Toss _bok _choy _with ₁ _teaspoontimes I want the beef patty, Flexitarian— loss, the American Institute _oil _and _garlic. _Grill _(on _indoorpork chop or chicken sau- for Cancer Research esti- _grill _pan _or _outdoor _grill) ₅ _min-sage, too. I am a flexitar- ^the ^word ^is ^a ^combination mates that following a plant- _utes, _flipping _once. _Saute _curry,ian—someone who can of flexible and vegetarian— based diet has the potential _cumin, _cinnamon, _cooked _brownenjoy the health benefits to prevent one-third of can- _rice _and _black _beans _(or _fish) _inthat come with eating a ^enjoys ^a ^hearty ^amount ^of cer cases. It is a plan your _remaining ₁ _teaspoon _olive _oilmostly plant-based diet, but heart will love, too, since a _over _medium _heat. _Serve _grilledwithout the extremes of ^vegetarian ^cuisine ^without plant-based diet tends to _bok _choy _on _rice _and _beans _(orbeing a strict vegetarian. going cold turkey on meat. lower cholesterol and blood _fish). _Makes ₁ _serving.Flexitarianism is an eat- pressure. You can live not ing style rich in whole grains, fruits, vegetables, only a healthier life but a longer one eating this way: ^Nutritional ^information: ⁴⁹¹ ^calories, 12 g total fat, 2 g saturated fat, 0 mg beans and nuts—and while it minimizes meat, it A study published in The American Journal of _{cholesterol, 334} _mg _{sodium, 81} _g _carbs,doesn’t exclude it altogether. This type of flexible CONTINUED ON PAGE 44 14 g fiber, 20 g protein. JUNE 2009 The Costco Connection 43

BANANASTOCK

Dawn Jackson Blatner

KATRINA WI T TKAMP

Da wn”s Yel low R ice and Grilled Grilled B ok Choy A dashofcurry ofcurry powder turns brown rice a magical yellow rice a magical yellow color— magical because the compo unds in curry powder have d isease-fighting powers such a s protection against certain ty pes of cancer (especially colon a nd skin), heart disease and ar thritis. This dish is flexi- vegetarian lifestyle can help you lose weight, reduce ^tarian ^because ^fish ^can ^be ^sub-the risk of certain diseases and add years to your life, ^{stitute d} ^for ^black ^beans.all while being budget- and Earth-friendly. And it”s ₁