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The Flexitarian Diet - A Flexible Vegetarian Diet

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WHO Links Processed Meat and Red Meat To Cancer

October 27, 2015 · theflexitarian 1 Comment

WHO Links Processed Meat and Red Meat To Cancer

The International Agency for Research on Cancer (IARC), the cancer agency of the World Health Organization, announced yesterday that eating red meat and processed meat does increase your chances of getting cancer. The research had been hinting that way for many years so the news does not really come as a surprise.

The only difference now is that the IARC has officially confirmed that processed meat (such as bacon, ham, sausages) DOES cause cancer and that red meat (beef, veal, pork, lamb, mutton, horse and goat) is a probable carcinogen.

The IARC Working Group considered more than 800 studies conducted over the past 20 years that investigated associations of more than a dozen types of cancer with the consumption of red meat or processed meat in many countries and populations with diverse diets.

The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%.

“For an individual, the risk of developing colorectal cancer because of their consumption of processed meat remains small, but this risk increases with the amount of meat consumed,” says Dr Kurt Straif, Head of the IARC Monographs Programme. “In view of the large number of people who consume processed meat, the global impact on cancer incidence is of public health importance.”

Processed meat is now classified as “carcinogenic to humans” putting ham, bacon and sausages in the same category than alcohol, asbestos, arsenic and cigarettes. Red meat is now classified as “probable carcinogen” with associations observed for colorectal cancer, pancreatic cancer and prostate cancer.

This time it is not simply a case of eating “good meat & better meat” as the main culprits seem to be chemicals and preservatives added to processed meat and a chemical called haem (part of the red pigment) in red meat. Cooking methods such as grilling and barbecuing also create harmful chemicals that are damaging to health.

While this makes good headlines, it certainly does not mean that you are as likely to get cancer from processed meat than you are from smoking. To put this in context, in the UK one million deaths from cancer are caused by smoking and 600,000 are attributed to alcohol each year (source: Cancer Research UK). On the other hand, 34,000 deaths from cancer every year could be down to diets high in processed meat.

Cancer Research UK
Cancer Research UK

So should you be giving up on red meat and processed meat entirely? While I am the living proof that there is life beyond ham, bacon and sausages, you might prefer the moderation of a flexitarian diet. The odd bacon or ham sandwich is unlikely to hurt you but if your packed lunch or your child’s packed lunch regularly features processed meat then it is time for a rethink. This is particularly true if you might be predisposed to any of the cancers highlighted in the report.

Personally, the most important issue of today’s announcement is to see how government agencies will respond when it comes to reviewing their dietary advice. Their guidelines impact not only us the general public but also health professionals as well as schools and hospitals. My kids’ school lunch menu currently offers red meat and /or processed meat 3 days out of 5. That certainly can be improved.

Processed meats are cheap, tasty and convenient but I assure you that there are plenty of plant based options that are just as good. You’ll find plenty of meat free sandwich recipe ideas here.

If you are worried about protein, keep in mind that a varied plant-based diet including pulses, beans, seeds, nuts and wholegrains with the occasional portion of meat will provide enough protein and be beneficial to your health.  And of course don’t forget to eat plenty of fibre, fruit and vegetables.

 

 

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  1. The Benefits of Eating Less Meat - Notes From a Kitchen says:
    February 14, 2022 at 1:19 pm

    […] too many years ago, the World Health Organisation linked the high consumption of processed meat and red meat to certain types of cancer. Red meats […]

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Fermentation guru @sandorkraut delivering a Chinese Pao Cai demonstration this morning at the @collegeofnaturopathicmedicine 🤩

He even signed my faded copy of "The Art of Fermentation " 😊

Check out his latest book "Sandor Katz's Fermentation Journeys"

#fermentation #guthealth #flexitarian #fermentedfood #kombucha #sourdough  #fermentedvegetables
Fermentation guru @sandorkraut delivering a Chinese Pao Cai demonstration this morning at the @collegeofnaturopathicmedicine 🤩

He even signed my faded copy of "The Art of Fermentation " 😊

Check out his latest book "Sandor Katz's Fermentation Journeys"

#fermentation #guthealth #flexitarian #fermentedfood #kombucha #sourdough  #fermentedvegetables
Fermentation guru @sandorkraut delivering a Chinese Pao Cai demonstration this morning at the @collegeofnaturopathicmedicine 🤩

He even signed my faded copy of "The Art of Fermentation " 😊

Check out his latest book "Sandor Katz's Fermentation Journeys"

#fermentation #guthealth #flexitarian #fermentedfood #kombucha #sourdough  #fermentedvegetables
Fermentation guru @sandorkraut delivering a Chinese Pao Cai demonstration this morning at the @collegeofnaturopathicmedicine 🤩

He even signed my faded copy of "The Art of Fermentation " 😊

Check out his latest book "Sandor Katz's Fermentation Journeys"

#fermentation #guthealth #flexitarian #fermentedfood #kombucha #sourdough  #fermentedvegetables
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Fermentation guru @sandorkraut delivering a Chinese Pao Cai demonstration this morning at the @collegeofnaturopathicmedicine 🤩 He even signed my faded copy of "The Art of Fermentation " 😊 Check out his latest book "Sandor Katz's Fermentation Journeys" #fermentation #guthealth #flexitarian #fermentedfood #kombucha #sourdough #fermentedvegetables
13 hours ago
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Vegan and gluten-free, this flavoursome courgette dip is made with courgettes, tahini, mint and parsley. Delicious with raw vegetables and pitta bread but also perfect in wraps, this dip makes a nice addition to a mezze platter.

Many Middle-Eastern courgette dips use yoghurt but this vegan version is completely dairy-free. Do not hesitate to play around with the amount of mint and parsley to suit your own taste.

Grab the recipe on the blog. Link in my bio.

#flexitarian #veggierecipes #vegan #plantbased #recipes #instagood #instafood #veganrecipes #vegano #instavegan #plantbasedfood #veganfood #veggie #vegansofig #recipes #glutenfree
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Vegan and gluten-free, this flavoursome courgette dip is made with courgettes, tahini, mint and parsley. Delicious with raw vegetables and pitta bread but also perfect in wraps, this dip makes a nice addition to a mezze platter. Many Middle-Eastern courgette dips use yoghurt but this vegan version is completely dairy-free. Do not hesitate to play around with the amount of mint and parsley to suit your own taste. Grab the recipe on the blog. Link in my bio. #flexitarian #veggierecipes #vegan #plantbased #recipes #instagood #instafood #veganrecipes #vegano #instavegan #plantbasedfood #veganfood #veggie #vegansofig #recipes #glutenfree
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These roasted tomato tartlets are the perfect summer treat  So easy to make and absolutely delicious.  I’ve used @nurishh.uk new Plant-Based Garlic & Herbs Spread. It tastes amazing and adds just the right amount of creaminess to this recipe. |AD|

Free from dairy, Nurishh Plant-Based Garlic & Herbs Spread, available exclusively at Waitrose, is made with sunflower seeds & bamboo fibre. Bursting with flavour, it's rich in fibre and a source of calcium and vitamin B12 - I was really impressed by how tasty it is. Fancy trying it? You are in luck!

Nurishh is running a ‘Try Me Free’* campaign (purchase between 6th June – 14th August, claim by 31st August) where anyone can try any of the following products: Mozzarella Style Block, Cheddar Style Slices, Cheddar & Mozzarella Style Grated Blend, Gran Vegiano, and Plant-Based Garlic & Herbs Spread. Simply purchase a Nurishh product with a ‘Try Me Free’ sticker on the pack from Sainsbury’s, Co-op, Asda, Waitrose or Ocado and submit your receipt & details on www.nurishh-trymefree.com (*T&Cs apply)

It's a really exciting way to try Nurishh for yourself, whether you’re vegetarian, vegan, flexitarian or simply go with the flow. Here is the recipe

INGREDIENTS
320g puff pastry sheet
Dairy-free alternative to milk
400g cherry tomatoes, halved 
Olive oil
Salt & pepper
2 x 130g tub Nurishh Plant-Based Garlic & Herbs Spread
Basil
Balsamic glaze

METHOD
- Preheat the oven to 200C.
- Roll out pastry on an oven tray lined with baking paper. Cut 4 rectangles. Brush with dairy-free alternative to milk.
- With a sharp knife draw a 1.5cm border around each rectangle. Prick the middle of each tartlet with a fork.
Place tomatoes on an oven tray, drizzle some olive oil and season.
- Bake tomatoes for 20-25 mins and tartlets for 25 mins.
- Spread 1 generous tablespoon of Nurishh Plant-Based Garlic & Herbs Spread in each tartlet. Top with tomatoes, basil + balsamic glaze. Eat warm or cold.

#nurishh #plantbased #dairyfree #vegan #nurishhtrymefree
These roasted tomato tartlets are the perfect summer treat  So easy to make and absolutely delicious.  I’ve used @nurishh.uk new Plant-Based Garlic & Herbs Spread. It tastes amazing and adds just the right amount of creaminess to this recipe. |AD|

Free from dairy, Nurishh Plant-Based Garlic & Herbs Spread, available exclusively at Waitrose, is made with sunflower seeds & bamboo fibre. Bursting with flavour, it's rich in fibre and a source of calcium and vitamin B12 - I was really impressed by how tasty it is. Fancy trying it? You are in luck!

Nurishh is running a ‘Try Me Free’* campaign (purchase between 6th June – 14th August, claim by 31st August) where anyone can try any of the following products: Mozzarella Style Block, Cheddar Style Slices, Cheddar & Mozzarella Style Grated Blend, Gran Vegiano, and Plant-Based Garlic & Herbs Spread. Simply purchase a Nurishh product with a ‘Try Me Free’ sticker on the pack from Sainsbury’s, Co-op, Asda, Waitrose or Ocado and submit your receipt & details on www.nurishh-trymefree.com (*T&Cs apply)

It's a really exciting way to try Nurishh for yourself, whether you’re vegetarian, vegan, flexitarian or simply go with the flow. Here is the recipe

INGREDIENTS
320g puff pastry sheet
Dairy-free alternative to milk
400g cherry tomatoes, halved 
Olive oil
Salt & pepper
2 x 130g tub Nurishh Plant-Based Garlic & Herbs Spread
Basil
Balsamic glaze

METHOD
- Preheat the oven to 200C.
- Roll out pastry on an oven tray lined with baking paper. Cut 4 rectangles. Brush with dairy-free alternative to milk.
- With a sharp knife draw a 1.5cm border around each rectangle. Prick the middle of each tartlet with a fork.
Place tomatoes on an oven tray, drizzle some olive oil and season.
- Bake tomatoes for 20-25 mins and tartlets for 25 mins.
- Spread 1 generous tablespoon of Nurishh Plant-Based Garlic & Herbs Spread in each tartlet. Top with tomatoes, basil + balsamic glaze. Eat warm or cold.

#nurishh #plantbased #dairyfree #vegan #nurishhtrymefree
theflexitarianuk
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These roasted tomato tartlets are the perfect summer treat So easy to make and absolutely delicious. I’ve used @nurishh.uk new Plant-Based Garlic & Herbs Spread. It tastes amazing and adds just the right amount of creaminess to this recipe. |AD| Free from dairy, Nurishh Plant-Based Garlic & Herbs Spread, available exclusively at Waitrose, is made with sunflower seeds & bamboo fibre. Bursting with flavour, it's rich in fibre and a source of calcium and vitamin B12 - I was really impressed by how tasty it is. Fancy trying it? You are in luck! Nurishh is running a ‘Try Me Free’* campaign (purchase between 6th June – 14th August, claim by 31st August) where anyone can try any of the following products: Mozzarella Style Block, Cheddar Style Slices, Cheddar & Mozzarella Style Grated Blend, Gran Vegiano, and Plant-Based Garlic & Herbs Spread. Simply purchase a Nurishh product with a ‘Try Me Free’ sticker on the pack from Sainsbury’s, Co-op, Asda, Waitrose or Ocado and submit your receipt & details on www.nurishh-trymefree.com (*T&Cs apply) It's a really exciting way to try Nurishh for yourself, whether you’re vegetarian, vegan, flexitarian or simply go with the flow. Here is the recipe INGREDIENTS 320g puff pastry sheet Dairy-free alternative to milk 400g cherry tomatoes, halved Olive oil Salt & pepper 2 x 130g tub Nurishh Plant-Based Garlic & Herbs Spread Basil Balsamic glaze METHOD - Preheat the oven to 200C. - Roll out pastry on an oven tray lined with baking paper. Cut 4 rectangles. Brush with dairy-free alternative to milk. - With a sharp knife draw a 1.5cm border around each rectangle. Prick the middle of each tartlet with a fork. Place tomatoes on an oven tray, drizzle some olive oil and season. - Bake tomatoes for 20-25 mins and tartlets for 25 mins. - Spread 1 generous tablespoon of Nurishh Plant-Based Garlic & Herbs Spread in each tartlet. Top with tomatoes, basil + balsamic glaze. Eat warm or cold. #nurishh #plantbased #dairyfree #vegan #nurishhtrymefree
2 days ago
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It's #MeatFreeMonday 😊🙌
These vegan courgette and corn fritters are lightly spiced with cumin, fresh coriander, lemon juice and mild chilli powder. I like to serve them with some dairy-free yoghurt and sweet chilli sauce drizzled all over, as well as some finely chopped spring onion.

These courgette and corn fritters contain no eggs, dairy or gluten. They are made with gram flour (also known as chickpea flour) which you can find in most supermarkets or ethnic stores. Gram flour is naturally gluten-free and high in plant-based protein.

I have tried this recipe with plain flour, plain flour + eggs and gram flour. I prefer the texture with gram flour but if you do not have any, plain flour works as well.

You can find the recipe on the blog. Link in my bio.

#vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #veganrecipes #recipes #instagood #instafood #instavegan #meatlessmonday
theflexitarianuk
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It's #MeatFreeMonday 😊🙌 These vegan courgette and corn fritters are lightly spiced with cumin, fresh coriander, lemon juice and mild chilli powder. I like to serve them with some dairy-free yoghurt and sweet chilli sauce drizzled all over, as well as some finely chopped spring onion. These courgette and corn fritters contain no eggs, dairy or gluten. They are made with gram flour (also known as chickpea flour) which you can find in most supermarkets or ethnic stores. Gram flour is naturally gluten-free and high in plant-based protein. I have tried this recipe with plain flour, plain flour + eggs and gram flour. I prefer the texture with gram flour but if you do not have any, plain flour works as well. You can find the recipe on the blog. Link in my bio. #vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #veganrecipes #recipes #instagood #instafood #instavegan #meatlessmonday
4 days ago
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4/6
This Rhubarb & Strawberry Chia Pudding is the perfect summer  vegan dessert but you can also eat it for breakfast. Sweetened with maple syrup and the natural sugars of fruits, it is really fresh and light.

Grab the recipe on the blog. 

#vegan #summer #plantbased #instavegan #plantbasedfood #veganfood #veggie #flexitarian #strawberry #instafood #veganrecipes #recipes #dairyfree
theflexitarianuk
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This Rhubarb & Strawberry Chia Pudding is the perfect summer  vegan dessert but you can also eat it for breakfast. Sweetened with maple syrup and the natural sugars of fruits, it is really fresh and light. Grab the recipe on the blog. #vegan #summer #plantbased #instavegan #plantbasedfood #veganfood #veggie #flexitarian #strawberry #instafood #veganrecipes #recipes #dairyfree
6 days ago
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5/6
A one-pot wonder this vegan sweet potato & chickpea Moroccan stew, makes a quick and healthy family meal. I like to serve it with couscous (or quinoa) topped with plenty of sliced almonds, freshly chopped coriander, mint, (dairy-free) yoghurt and red chilis. This dish is also great on its own served with flatbread.⠀
⠀
Bright and colourful, this is such a feel-good and comforting recipe. The spices bring out the natural sweetness of the sweet potatoes.⠀
⠀
You can find the recipe on the blog. Link in my bio.⠀
⠀
#vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #veganrecipes #recipes #instagood #instafood #instavegan #healthy #plantbasedfood #onepot #veggie #meatfree
theflexitarianuk
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A one-pot wonder this vegan sweet potato & chickpea Moroccan stew, makes a quick and healthy family meal. I like to serve it with couscous (or quinoa) topped with plenty of sliced almonds, freshly chopped coriander, mint, (dairy-free) yoghurt and red chilis. This dish is also great on its own served with flatbread.⠀ ⠀ Bright and colourful, this is such a feel-good and comforting recipe. The spices bring out the natural sweetness of the sweet potatoes.⠀ ⠀ You can find the recipe on the blog. Link in my bio.⠀ ⠀ #vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #veganrecipes #recipes #instagood #instafood #instavegan #healthy #plantbasedfood #onepot #veggie #meatfree
1 week ago
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