April 2020

2
(recipe)
Zucchini Potato
Pancakes
THE BIG BENEFITS OF
Eating Less Meat
1 medium zucchini, grated (about 1¼ cups)
1 medium Yukon gold potato, grated
(about 2 cups)
½ cup rolled oats
½ cup whole-grain bread crumbs
1 egg
2 tbsp. dried, minced onions
1 tsp. onion powder
1 tsp. garlic powder
½ tsp. freshly ground black pepper
½ tsp. salt
Olive oil spray
A VEGETARIAN LIFESTYLE CAN BE
GOOD FOR BOTH YOUR HEALTH
AND THE ENVIRONMENT. But what
if you appreciate a chicken enchilada
once in a while?
A flexitarian, or “flexible
vegetarian,” diet could be your
solution. Flexitarians mainly eat
plant-based foods, such as vegetables,
fruits, whole grains, beans, nuts, and
tofu, as well as eggs and low-fat or
nonfat dairy products. But unlike
vegetarians, they also eat meat,
poultry, or fish occasionally—
once a week or less.
The flexitarian diet has many health
benefits. It helps you decrease the
amount of saturated fat and cholesterol
you eat. It also helps you eat more
vegetables, fruits, and grains. Plus,
research suggests that a flexitarian
diet helps with weight control and
lowers your risk for heart disease
and diabetes.
Going flexitarian can have a
positive influence on the environment,
too. Lower beef consumption,
especially, could decrease greenhouse
gas emissions from food production
by up to 35 percent.
If you decide to go flexitarian,
you should still avoid less nutritious
choices whenever possible, such as
desserts, sugary drinks, salty snacks,
and refined grains like white bread.
Strive to eat protein-rich foods, such
as legumes and nuts. When you eat
meat, ensure it’s lean.
Remember, this diet isn’t about
excluding entire food categories. It’s
about savoring a variety of delicious,
nutritious foods—including the
occasional salmon filet or juicy
lean burger.
In a food processor fitted with a standard
blade, add zucchini, potato, and oats. Process
for about 20 to 30 seconds—just enough to
combine and chop up more finely. In a large
bowl, stir together potato-zucchini-oat
mixture with remaining ingredients. Form
into six pancakes. Heat a griddle on high for
two minutes. Spray with olive oil, then add
pancakes. Cook for about five minutes per
side or until just browned. Try topping with
applesauce or real maple syrup.
Serves six; serving size is one pancake.
Each serving provides about 148 calories,
2 g total fat (0.4 g saturated fat, 0 g trans fat),
35 mg cholesterol, 170 mg sodium,
27 g carbohydrates, 4 g fiber, 2 g sugar,
and 6 g protein.