Tag Archives: food trends

The Rise of the Flexitarian Diet

From Meatless Mondays to vegetarian dishes at your favorite restaurant, making or ordering a meal sans meat has never been easier or more acceptable. Once the stuff of vegetarians, vegans, and hippies,  more and more carnivore-loving Americans are enjoying not eating meat. At least some of the time.

Meet the flexitarians. It’s a mouthful but fairly simple in practice. Flexitarians are simply those who consciously eat less animal products such as red meat, poultry, seafood, dairy, and eggs, while still occasionally having a big, juicy, beef patty with all the fixings.

vegetarian versus meat

“It’s a pretty flexible diet,” said nutrition expert and owner of The Flexible Dietitian LLC Mckenzie Flinchum, RD, LD/N, CPT. “You’re getting the health benefits of a vegetarian with a diet rich in nuts, seeds, legumes, beans, fruits, and vegetables but the occasional consumption of meat, especially meat low in fat such as fish with benefits for a healthy heart.”

Flexitarianism is not a new concept but it has exploded in popularity during the past few years. Food personalities including former New York Times columnist and author of VB6: Eat Vegan Before 6:00, Mark Bittman, author Michael Pollan, and registered dietitian and author of The Flexitarian Diet, Dawn Jackson Blatner have helped to make the term mainstream. Merriam-Webster’s Collegiate Dictionary added flexitarianism to the book in 2012. This year it was identified as one of the key trends in restaurant marketing, and according to The Washington Post, as many as 22.8 million Americans now identify themselves as flexitarians. That’s compared to just 7.3 million American vegetarians.

Behind this latest lifestyle trend are millennials.

“The emergence of ‘flexitarianism,’ or adherence to a primarily plant-based diet, has been driven largely by millennials,” said Holley Reeves, the Director of Research, Insights and Sustainability at Butin Integrated Communications.  “We’re finding that millennials – and especially millennial mothers – increasingly are incorporating vegetables as a key component, if not the centerpiece, of their everyday diets.  These consumers are motivated both by the health benefits of the flexitarian diet and by the desire to decrease the high environmental impact of livestock production.”

Farmers Market
Anna Levan / Shutterstock.com

Thanks to Bill Clinton and any vegetarian or vegan friends you have, you probably know some of the health benefits of not eating meat or any animal products. Recent studies, however, are showing that simply eating less meat and animal products while not completely abstaining from it also has significant health benefits. According to U.S. News and Reports flexitarians weigh 15 percent less than regular meat eating Americans and research suggests that a flexitarian diet can lower cholesterol and triglyceride levels and therefore heart disease, as well as the risk of diabetes and cancer.

But while the diet offers a range of health benefits, Reeves’ firm Butin Integrated Communications, which monitors and conducts research on trends being shared by online influencers, advocacy groups, and mainstream media, believes much of the rise of the lifestyle is driven by environmental concerns.

sustainability cattle

It’s not a secret that eating meat isn’t exactly good for the planet. The livestock industry is the third largest generator of greenhouse gases. Industrial meat, which includes the majority of supermarket chicken, beef, and pork, is likely a contributor to the increase in antibiotic-resistant illnesses, not to mention the  inhumane animal conditions that we see pop up on insider videos at industrial farms and processing plants every so often. At one time or another those things have probably made you consider giving up meat. But remember that burger? Not eating any meat isn’t likely for a majority of Americans, but eating less of it still poses environmental benefits. If every American replaced one serving of chicken per week with a plant based protein it would be similar to if 500,000 cars were no longer on the road in terms of released carbon dioxide. A 20 percent decrease in meat consumption throughout the U.S. would be similar to every car in the U.S. turning into a Prius.

beet burger vegetarian

Tempted to try it? Well as Flinchum said, the diet is flexible and while this sometimes makes vegetarians criticize flexitarians for having no real rules, it makes it easy to at least try the lifestyle out.  Those who have gone flexitarian recommend beginning small, such as with Meatless Mondays.  Being a flexitarian is all about being creative, reinventing familiar dishes by centering the protein around plants instead of animals, and letting yourself have meat when you want it.  Some flexitarians will only eat animal products once a day, others will only eat animal products one or two days a week, and others will commit to a certain number of meatless or animal product free meals a week. It’s all about slowly figuring out what works for you.

Whether or not flexitarianism goes the way of other passing fades or is here to stay, however, is something we’ll have to wait to see.

The Health and Beauty Benefits of Bone Broth

Bone broth is a hot trend at the moment, and if you visit a lot of cities, you’ll find this superfood sold anywhere from food carts to broth bars. However, there is nothing new about bone broth; it has been used for centuries, long before it became the trend we see popping up today, as a nutritional remedy due to its long list of medicinal properties.

Bone broth is quite simple, really, and is just what it sounds: broth made from the bones and connective tissues of various animals (typically beef or chicken). Often it also includes vegetables, similar to a mineral broth. Adding an acid ingredient, such as vinegar or lemon juice, is key as this aids in the breakdown of collagen.

While being skeptical of health trends is always a good idea (not to mention doing your own research), bone broth is hands down a keeper, as it truly is one of the most nutritious and healing foods in existence.

Chicken broth, bouillon, clear soup in a cup next to chicken and fresh herbs.

NUTRIENTS IN BONE BROTH

First and foremost, keep in mind that the nutrient benefits of bone broth depend completely on the quality of your ingredients. Bones from grass-fed and/or organic meats are optimal, as they offer much higher nutrient value than those from conventionally raised animals. With that said, if you don’t have access to these types of bones, you’ll still reap many of bone broth’s benefits.

Bones 

As the principal ingredient, bones contain an impressive array of minerals such as calcium, potassium, sodium, phosphorus, magnesium, sulfur and iron.

Connective tissue

Essential in supporting bone and joint health, connective tissue in broth offers compounds proven to support and alleviate pain from arthritis, particularly glucosamine and chondroitin (which, interestingly, consumers spend a lot of money on in supplement form).

Marrow

Both marrow and bones are rich in joint-healing collagen, which is the substance that forms gelatin upon cooking broth. Bone marrow is packed full of essential nutrients such as vitamins A and K2, anti-inflammatory omega 3 fatty acids, and immune supportive minerals such as zinc, boron, manganese and iron.

Vegetable additions

Certain vegetables can give your bone broth an extra nutritional kick, not to mention make it extra tasty. Excellent options include onion, garlic, celery, or leafy greens such as kale, chard or collard greens.

woman drinking from mug

HEALTH BENEFITS OF BONE BROTH

Fights inflammation

Thanks primarily to the nutrients found in the cartilage, bone broth is one of the top foods for reducing systemic (internal) inflammation. Studies have shown that chronic inflammation is linked to such ailments as diabetes, fatty liver disease and heart disease.

Supports digestion

Gelatin is the primary driver of this key health benefit, and is important both for those with impaired digestion, as well as for general digestive health maintenance and prevention. This soothing and easy to digest food helps to heal the gut, and allows for optimal nutrient absorption. Particularly for those with digestive conditions such as IBS, IBD, or food allergies/sensitivities, bone broth offers the digestive tract a much needed rest.

Fights colds and infections

Your mothers were right about chicken soup curing a cold (although not about orange juice, which actually just blasts the body with sugar). One study proves chicken broth’s effectiveness in fighting common infections, but remember that the store-bought version does not offer the same medicinal properties.

Promotes healthy hair and nails 

Also thanks to broth’s gelatin component, regularly sipping bone broth can work wonders in supporting the healthy growth of hair and nails.

Improves bone density

Bone broth is very high in calcium, which is essential for building and maintaining strong and healthy bones. Along with bone health, calcium also supports proper function of nerves and muscles.

Spoon with bouillon to the pan with bouillon background top view

MAKE IT YOURSELF

As with most soups, it’s hard to go wrong and you can feel free to improvise. Using bones from just about any animal works well, but opt for bones from organic, grass-fed or pasture-raised animals whenever possible. These can be purchased at your local butcher shop, farmers market or health food store that sells meat. Don’t forget to include an acidic ingredient such as lemon juice or apple cider vinegar (vinegar is preferable, use lemon in a pinch), as this allows for optimal breakdown of connective tissue, providing a more nutrient-rich broth.

Basic Bone broth

Ingredients

1 gallon of water (or more if needed)

3 pounds of bones and connective tissue: Chicken bones (include feet, neck, etc), beef marrow and/or knuckle bones, beef or calf foot (chopped into pieces), meaty beef bones, turkey, lamb, pork and/or fish bones

3 tablespoons raw apple cider vinegar (or lemon juice)

1 onion, chopped

3-5 cloves garlic, peeled and chopped

5 stalks celery, chopped

salt and pepper to taste

Instructions

1. Add water, bones, vegetables and vinegar to a large soup pot, bringing everything to a boil. Add more water if needed so that all ingredients are covered.

 

2. Next, cover and lower to a simmer, allowing to cook for 12-24 hours (the longer the better)

 

3. Strain and enjoy! Use immediately or freeze (making a large batch is a great idea, as broth freezes well)

 

Bone broth is quite versatile, and can be used as a base for soups, sauces, or can simply be sipped throughout the day (especially if you feel a cold coming on or are already sick). If you suffer from digestive problems, including one cup of bone broth daily can help to heal the gut.

Whether you opt for pre-prepared broth from a broth-bar or you prefer to make your own at home, know you are doing your body some serious favors. Keep in mind that you will likely pay upwards of $8-9 for 16 ounces of broth at an outside venue, versus paying the same amount to make over a gallon in your own kitchen. But, if time is of the essence, there certainly is a lot to be said for convenience, and bone broth is well worth it.

10 Food Trends We’ll See in 2016

New Year, new food.  As 2016 kicks off, everyone has his or her prediction for the food we’ll be craving and how we’ll be eating it this year. The National Restaurant Association released its food forecast, as did Food Network and even Pinterest. That’s a lot of predictions to wade through. To help narrow it down, I spoke with Local Forager for Whole Foods Market’s Northeast Region Elly Truesdell and chefs Tom Gray of Moxie Kitchen + Cocktails, Doug Turbush of Seed Kitchen & BarStem Wine Bar and Drift Fish House & Oyster Bar and Kevin Gillespie of Red Beard Restaurants to get their delicious takes on this year’s food trends. Think food anytime you want it, oysters exploding and sourcing playing an even bigger role in how we dine. Ready, set, eat: These are 10 of the food trends we’re looking forward to this year.

1. Food When You Want It

Love it or hate it, we are the society of now. We’ve already lost the skills required to successfully hail a cab, opting instead for the immediacy of an Uber or Lyft. Apps like Grubhub made the traditional “pick up the phone, call the restaurant and wait for delivery” a thing of the past; but in 2016, food delivery will get even more high-tech. Say goodbye to relying on your sense of smell before choosing what to eat. Starbucks has been trying out a delivery service: You can order wine and have it delivered within the hour to your door in NYC from Amazon and UberEATS. This will be widespread by the end of year, claiming to be the newest, fastest delivery service. 

Image: Grubhub
Image: GrubHub

2. Old Is New Again

A few old proteins and grains will become new again. Everyone from athletes to those with gluten allergies has explored other options in the past few years. This year, Truesdell expects to see more of an emphasis on non-commodity wheat and alternative flours — in particular, spring and hard wheat varieties that add flavor and depth to breads, pancakes and pastries. And Gray thinks we will see alternative proteins such as chicken livers, pig ears and flank steak popping up on menus. 

wheat flour
Image via Morguefile under the Morguefile License

3. Vegetables Steal the Show

Move over kale, you’re going to have to share the spotlight with other vegetables. Forget the days when vegetables were just side dishes, with that one lonely vegetarian option on menus. This year, vegetables will become highlights on menus everywhere.

Image: Whole Foods Market®
Image: Whole Foods Market®

4. Wood-Fired Everything

You already love your wood-fired pizza; why not take it to the next level? The wood-fire trend is coming back; and this year, it’s not only for pizzas. Think bagels and crusty breads and more for unbeatable baked goods.

Image courtesy of Whole Foods Market®
Image: Whole Foods Market®

5. Sourcing Gets Real

It’s official: The farm to table trend is no longer a fad – it’s here to stay. As we pay more attention to where our food comes from, there will also be more of a focus on if the production of that food was ethical, natural and sustainable.

“More guests are excited to learn where ingredients come from, how they are handled and what the back story is on dishes,” Gray said.

The sourcing trend will extend to mixologists as more and more bartenders utilize what’s available in their kitchens—freshly squeezed juices, herbs, spices and ingredients like chipotle and balsamic vinegar—to bring out the flavors of the cocktail.

Barman works at bar counter

6. Pistachios

Move over peanuts, almonds and cashews — 2016 is all about the pistachio. Truesdell has been taste-testing (how do we get that job?) pistachio milks, gelatos and ice creams. Get ready for lots of pistachios in sweet and savory dishes.

Image via Morguefile under the Morguefile License
Image via Morguefile under the Morguefile License

7. Chickpeas

Another hot ingredient and a really great plant seed protein, Truesdell expects us to see lots of chickpeas. They can be a source for gluten free pastas and flatbreads; but also look for it as a healthy snack food.

Fresh Prepared Chickpeas over rustic wooden table close up.

8. Oysters

Rejoice, shellfish lovers. Oysters will explode this year.

“The renaissance and rituals of oyster eating will thrive with increasing interest in oyster terroir, growing methods and the nuances that produce oyster varieties,” Turbush said.

It’s going to be a deliciously briny year.

Image via Unsplash under CC0
Image via Unsplash under CC0

9. Sweet to Savory

Taste buds will be tantalized as sweet goes savory in 2016. Spices have been all the rage the past few years; but this year, expect to see them incorporated into traditionally sweet, fruit-heavy dishes for an amazing yet different flavor. Think smoothies with ingredients like avocado and olive oil, in addition to those micro greens you’ve been using. 

Image via Morguefile under the Morguefile License
Image via Morguefile under the Morguefile License

10. Fast Casual

Millennials made fast casual a thing; and now, as we become the biggest demographic in the country, we’re making that fast casual trend extend to chef-driven and local ingredients delivered quickly.

Gillespie sees an uptick in consumer demand for faster, healthier options in 2016. “It’s going to be a redo of fast food with a healthy focus,” he said. “I’m not talking about salad bars but healthful, lighter cuisine at fast food speed.”

Image via Unsplash under license CC0
Image via Unsplash under license CC0

Which of these food trends are you looking forward to the most?