Take advantage of flexibility with these balanced recipes featuring veggies, lean meat and fresh sauces.

What is a flexitarian diet? 

A flexitarian diet follows a ‘flexible vegetarian’ approach to eating. Consuming whole, plant-based and low-GI food is the focus and the addition of lean meats and dairy is encouraged in moderation. While vegetables, legumes and wholewheat starches are brought to the forefront, there’s no restriction regarding certain products or food groups. 

Sweet miso honey chicken casserole 

Sweet potato is high in fibre and low in GI, sustaining you for longer. This veg is perfect for pairing with chicken for a filling, protein-rich meal. 

Serves 4

Ingredients

For the sweet miso sauce  

1 ½ cups chicken stock  

¼ cup honey  

2 Tbsp miso paste  

2cm knob ginger, grated  

1 Tbsp sesame oil  

1 Tbsp soy sauce  

1 Tbsp rice vinegar  

1 tsp chilli flakes  

2 Tbsp oil  

8 chicken thighs (or drumsticks)  

Salt and milled pepper  

2 (700g each) sweet potatoes, cut into thick rounds  

Handful coriander  

Steamed pak choi (or green veg of choice), for serving  

Method

1. Preheat oven to 180°C. 
2. Combine sauce ingredients. 
3. Add oil to a casserole pan over medium heat. 
4. Season chicken, then brown, turning to sear both sides, about 10 minutes. 
5. Tuck sweet potato rounds between chicken and pour over miso sauce.
6. Bake uncovered for 40 minutes or until sauce is sticky, potato is tender and chicken is cooked through. 
7. Garnish with coriander and serve with pak choi (or other greens) on the side.  

Cook’s note: Don’t have miso paste? Substitute it with tahini (sesame seed paste), Marmite or Bovril, or a mixture of 1 Tbsp (15ml) each fish sauce and soy sauce.  

Also read: Spicy miso & brinjal dip

Soy-basted brinjal wedges  

The combination of Asian sauces with fresh garlic, chilli and lemon create a light and tangy dish. Load up on the veggies and serve with brown rice instead of noodles, if you like.

Serves 4-6  

Ingredients

4 large brinjals  

Salt and milled pepper  

2 Tbsp olive oil  

⅓ cup soy sauce 

⅓ cup honey  

1 Tbsp each chopped ginger, garlic & chilli 

½ lemon, zested 

250g wholewheat noodles  

200g sugar snap peas, blanched  

2 spring onions, sliced  

Handful sesame seeds  

Sliced chilli and basil, for serving  

Method

1. Preheat oven to 180°C. 
2. Cut each brinjal into 4-6 large wedges and place on an oven tray. 
3. Season and toss in oil, then roast for 20-25 minutes.
4. Whisk together soy sauce, honey, ginger, garlic, chilli and lemon in a pot. Simmer on medium heat for 5 minutes to thicken slightly.  
5. Coat brinjals generously with soy basting and return to oven, roast for another 15-20 minutes, basting 2-3 times as you go. 
6. Cook noodles according to packet instructions. 
7. Toss noodles with sugar snap peas, spring onion and sesame seeds.  
8. Serve brinjals over noodles and garnish with chilli and basil. 

Chinese fried eggs with sticky rice  

The sushi rice can be made the day before and refrigerated overnight. The prep time is important to achieve the perfect balance of tender, sticky and fluffy rice.

Serves 4

Ingredients

For the sushi rice 

500g short-grain sushi rice  

⅓ cup rice vinegar  

2-3 Tbsp mirin (rice wine)  

2 Tbsp sugar  

½ tsp fine salt  

1 ⅔ cups water  

1 cup canola oil  

8 large eggs  

Salt and milled pepper  

For serving  

Crispy fried ginger (optional)  

Sliced spring onion or chilli 

Handful sesame seeds, toasted  

Sesame oil and soy sauce, for drizzling  

Method

1. Rinse rice in a sieve under cold running water until it runs clear. Soak rice in a pot of cold water for 30 minutes.  
2. Heat rice vinegar, mirin, sugar and salt over medium-high heat.  
3. Stir to dissolve sugar, then simmer until reduced by a third. Set aside to cool. 
4. Bring rice and water to the boil in a covered pot. (Do not lift lid as steam will escape.) Lower heat and simmer for 15 minutes. 
5. Reduce heat and steam, covered, for 15-20 minutes.
6. Place rice in a mixing bowl and pour over cooled rice vinegar mixture. Stir with a metal spoon, using a cutting motion to separate grains. 
7. Place rice in the fridge for 15 minutes until it’s at room temperature. It should be slightly glossy and the grains separated, not clumped together.  
8. Heat oil in a wok or deep medium-sized pot over medium heat. 
9. Crack 2 eggs into a bowl and add to hot oil. 
10. Deep-fry until the edges are crispy, then reduce heat to cook yolks to your liking. 
11. Carefully remove eggs using a slotted spoon so that excess oil is drained before placing on a plate. Repeat with other eggs. 
12. Season and serve eggs on a bed of sticky rice, topped with ginger, spring onion or chilli and sesame seeds, drizzled with sesame oil and soy sauce. 

Also read: How to poach an egg perfectly at home 

Grilled romaine hearts with blue cheese dressing  

Smoky, creamy and infused with delicious umami flavour, you might never eat lettuce any other way again! 

Serves 6-8

Ingredients

2 Tbsp olive oil 

2 Tbsp hoisin sauce 

1 Tbsp honey 

2 cloves garlic, minced 

Salt and milled pepper 

3-4 romaine lettuce hearts, halved and rinsed 

10g chopped chives 

2 Tbsp toasted and chopped almonds 

For the dressing 

100g blue cheese, crumbled 

¼ cup mayonnaise 

¼ cup sour cream 

¼ cup plain yoghurt 

1 tsp garlic powder 

½ lemon, zested and juiced 

Honey, to taste 

Method

1. Combine oil, hoisin sauce, honey and garlic. Season. 
2. Brush basting sauce generously over both sides of lettuce hearts.
3. Grill over hot coals (or griddle pan) for 5-8 minutes until charred, basting again as it cooks.
4. Blitz dressing ingredients until smooth, season. 
5. Drizzle dressing over grilled lettuce and serve garnished with chives and almonds.

Cook’s tip: Swap out the rice and serve the crispy eggs with sliced and toasted wholewheat or sourdough bread.

Pan-fried yellow-tail with pickled fish sauce

Craving pickled fish? Get your Easter quick-fix in 30 minutes.

Serves 4-8 

Ingredients

For the sauce  

Glug oil, for frying  

1 onion sliced  

4 tsp mild curry powder  

1 Tbsp fish masala spice mix  

2 tsp turmeric  

1 tsp ground coriander  

2 curry leaves  

½ cup white wine vinegar  

⅓ cup brown sugar 

¼ cup apricot jam 

1 tin (400g) coconut milk 

 Salt and milled pepper  

1 Tbsp cornflour (mixed with 1 Tbsp cold water to create a paste)  

For the mango & coconut sambal  

250g mango, diced  

50g coconut shavings  

2 jalapenos, sliced  

5g parsley, chopped 

5g coriander, chopped  

2 Tbsp caster sugar  

2 Tbsp hot water  

For the fish  

1kg yellow-tall turrets, skin on  

4 tsp fish masala spice mix

Olive or canola oil, for frying

Crusty bread, sliced and toasted, for serving  

Method

1. Heat oil in a pan over medium heat and sauté onion until golden, about 8 minutes. 
2. Stir in spices and fry for a minute. 
3. Add remaining sauce ingredients, except cornflour, and simmer for 8-10 minutes. 
4. Stir in cornflour paste and simmer for 2-3 minutes until thickened. Set aside and keep warm. 
5. For the sambal, combine mango, coconut, jalapenos and herbs.  

6. Combine sugar and hot water, pour over mango and leave to infuse for 5 minutes.  
7. Season fish and sprinkle evenly with spice mix. 
8. Heat oil in a pan over high heat. 
9. Fry fish for 3-4 minutes, skin-side down, until skin is crisp. The fish should be able move loosely without sticking when the pan is lightly shaken. 
10. Flip and fry for another 2-3 minutes until golden, taking care not to overcook. 
11. Serve fish drizzled with sauce and scattered with mango samba and bread. 

Also read: Braaied yellowtail with flatbread and sumac onions

Recipes & styling: Sjaan van der Ploeg 

Photography: Fresh Living magazine 

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