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<br /> Has Santa promised to bring you a red hot rose and a chocolate-filled <keyword id="24479" type="ORGANIZATION" weightage="100" keywordseo="heart">heart</keyword> this Valentine’s Day? No, we have not mixed up Christmas with <keyword id="4167782" type="UNKNOWN" weightage="100" keywordseo="V-day">V-Day</keyword>. Santa might be sitting out of V-day (the grumpy old soul), but that’s no reason why we should not have an <keyword id="2046986" type="UNKNOWN" weightage="100" keywordseo="Old-Father-Valentine">Old Father Valentine</keyword> or an <keyword id="2046987" type="UNKNOWN" weightage="100" keywordseo="Old-Mother-Valentine">Old Mother Valentine</keyword> bringing us what our hearts desire.<br />
<br /> Although <keyword id="4171139" type="ENTERTAINMENT" weightage="100" keywordseo="February-14">February 14</keyword> has been traditionally earmarked as the day to celebrate <keyword id="411749" type="UNKNOWN" weightage="100" keywordseo="Romantic-love">romantic love</keyword> and <keyword id="2046991" type="UNKNOWN" weightage="100" keywordseo="Couplehood">couplehood</keyword> with gifts of <keyword id="5823" type="PERSON" weightage="100" keywordseo="Flowers">flowers</keyword>, <keyword id="25282" type="UNKNOWN" weightage="100" keywordseo="chocolates">chocolates</keyword> and V-Day cards (we are not ruling out diamonds or the gift of a remote island if your beau’s pocket suits it), you will be surprised to find how the legends and practices vary from country to country and from culture to culture.<br />
<br /> To begin with, there is the most popular notion that <keyword id="560286" type="PERSON" weightage="100" keywordseo="Saint-Valentine">Saint Valentine</keyword> was a <keyword id="51197" type="POSITION" weightage="100" keywordseo="priest">priest</keyword> who lived in <keyword id="6356059" type="CITY" weightage="80" keywordseo="Rome">Rome</keyword> in the third century. When <keyword id="2046992" type="UNKNOWN" weightage="80" keywordseo="Emperor-Claudius-II">Emperor Claudius II</keyword> outlawed marriage for young men to turn them into better soldiers, the kind-hearted priest still performed the weddings in secret till the time he was caught and put to death for defying the emperor. Another version suggests that he was executed for helping the Christians escape from Roman prisons. It is also said that the captive priest fell in love with his jailer’s daughter and wrote her a last letter before his death that said – From Your Valentine.<br />
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These are, no doubt, most touching tales and stir up our passion for love, friendship and camaraderie. But before we get all soft and mushy, here are 7 fun facts and oddments from all over the world that will spice up your V-Day this year.<br />
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<strong>Will Santa sue <keyword id="2046984" type="UNKNOWN" weightage="100" keywordseo="Jack-Valentine">Jack Valentine</keyword>?</strong><br /> Yes, he may, if what is happening in <keyword id="86049" type="CITY" weightage="100" keywordseo="Norfolk">Norfolk</keyword> goes viral. In this county in the East of England, Jack Valentine brings gifts and candy for kids and fancy presents for grown-ups. He leaves those on the doorstep, knocks and then disappears. Sounds a lot like Santa? Well, almost. Only he/she happens to be a close friend or a friendly neighbour who wants to make your day. But we firmly believe in the myth of Jack Valentine and here’s what one BBC writer has to say, “I hope Jack Valentine got a good lawyer. I love Jack dearly, but when Santa finds out what he’s up to, there’s going to be trouble! Let’s face it – turning up out of thin air once a year, leaving presents and disappearing without a trace – it’s the same act. It’s a lawsuit just waiting to happen.”<br />
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<strong>Not a Saint’s day… it’s a <keyword id="2046997" type="UNKNOWN" weightage="100" keywordseo="Pagan-festival">pagan festival</keyword>, folks.</strong><br /> And dates back to Roman times, according to some experts. It has probably evolved from the Feast of Lubercus or the <keyword id="2046999" type="UNKNOWN" weightage="100" keywordseo="Festival-of-Lupercalia">Festival of Lupercalia</keyword> that originated in third century Rome and took place every year on February 15. At that time, it was a kind of thanksgiving to <keyword id="2046985" type="UNKNOWN" weightage="80" keywordseo="God-Lupercus">God Lupercus</keyword> who protected shepherds and their flocks of sheep from hungry wolves roaming outside the city of Rome. During Lupercalia, <keyword id="2047000" type="UNKNOWN" weightage="100" keywordseo="Goddess-Juno">Goddess Juno</keyword> was also worshipped and young people chose their partners for the festival by drawing names from a box. But the <keyword id="2046998" type="UNKNOWN" weightage="100" keywordseo="Roman-festival">Roman festival</keyword> went out of fashion when Christianity became prevalent and in 496 AD, Pope Gelasius changed the Lupercalia festival of February 15 to <keyword id="2047001" type="UNKNOWN" weightage="100" keywordseo="Saint-Valentines-Day">Saint Valentine’s Day</keyword> on February 14.<br />
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<strong>What’s V-Day got to do with birds mating, agriculture?</strong><br /> It’s <keyword id="20721" type="PERSON" weightage="100" keywordseo="romance">romance</keyword> time for your winged <keyword id="343" type="ENTERTAINMENT" weightage="100" keywordseo="Friends">friends</keyword> – that’s what the people of <keyword id="6373167" type="COUNTRY" weightage="80" keywordseo="Slovenia">Slovenia</keyword> believe. As per the old European belief, birds choose their mates on February 14 and this might have led to the idea that young people should do the same. Interestingly, the earliest description of the Valentine’s Day tradition occurs in Chaucer’s <em>Parlement of Foules</em>, composed around 1380, which takes place “on Seynt Valentynes day,/Whan every foul cometh there to chese (choose) his make (mate).” In Slovenia, they also say that <keyword id="217334" type="PERSON" weightage="100" keywordseo="St-Valentine">St Valentine</keyword> brings the keys of roots and the V-Day is the day when plants and flowers start growing. That’s why February 14 is the first day of the year when work begins in the fields. Also, St Valentine, locally known as Zdravko, is considered the patron saint of beekeepers in this part of Europe. Earlier, March 12 or Saint Gregory’s Day was considered the day of love and the first day of spring until the V-Day took over.<br />
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<strong>In <keyword id="6355311" type="COUNTRY" weightage="80" keywordseo="Japan">Japan</keyword>, <keyword id="2047006" type="UNKNOWN" weightage="100" keywordseo="V-Day-chocolate">V-Day chocolate</keyword> is not that sweet.</strong><br /> What the heck! If you are a woman and in Japan, chances are you are buying loads of ‘<keyword id="2047008" type="UNKNOWN" weightage="100" keywordseo="Obligation-chocolate">obligation chocolate</keyword>’ and paying out of your own pocket. Traditionally, only <keyword id="624" type="ORGANIZATION" weightage="100" keywordseo="Women">women</keyword> buy the gift of chocolate on February 14 and different types at that, depending on the nature of the relationship. So you buy <em><keyword id="2047009" type="UNKNOWN" weightage="100" keywordseo="Giri-choko">giri-choko</keyword></em> or ‘obligation chocolate’ for <keyword id="74643" type="CITY" weightage="100" keywordseo="bosses">bosses</keyword>, <keyword id="580180" type="UNKNOWN" weightage="100" keywordseo="co-workers">co-workers</keyword>, <keyword id="1307041" type="UNKNOWN" weightage="100" keywordseo="male-friends">male friends</keyword> and casual acquaintances, and <em><keyword id="2047010" type="UNKNOWN" weightage="100" keywordseo="Honmei-choko">honmei-choko</keyword></em> or sweetheart chocolate for boyfriends, <keyword id="6374759" type="UNKNOWN" weightage="100" keywordseo="lovers">lovers</keyword> or <keyword id="64920" type="UNKNOWN" weightage="100" keywordseo="husbands">husbands</keyword>. But don’t feel too bitter about it. The <keyword id="2047018" type="ORGANIZATION" weightage="100" keywordseo="White-Day">White Day</keyword> on March 14 is the time when the Japanese males reciprocate and come up with return gifts which are at least two or three times more valuable than the V-Day gifts they have received from the women. But what if you get a present of equal value? It means the romance is over.<br />
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<strong>Too many love-days in <keyword id="5565" type="COUNTRY" weightage="80" keywordseo="South-Korea">South Korea</keyword>.</strong><br /> You got it right – romance days are just too many in this Asian country. It starts with the traditional Valentine’s Day on February 14 and here, too, women buy chocolate and candy for the men. But just like Japan, the White Day on March 14 sees the men buying gifts for the women (this kind of gift exchange is a nice tradition, we must say). Wait, there’s even more. There’s the <keyword id="80230" type="PERSON" weightage="100" keywordseo="Black-Day">Black Day</keyword> on April 14 when heartbroken singles (those who never got any gift) flock to local Chinese eateries, sympathise with each other and express their sorrow by eating <em><keyword id="2047019" type="UNKNOWN" weightage="100" keywordseo="Jajangmyeon">jajangmyeon</keyword></em> or black noodles – a noodle dish topped with a thick sauce made of black soybean paste (hence the name). Next up on the calendar is <keyword id="2047020" type="UNKNOWN" weightage="100" keywordseo="Pepero-Day">Pepero Day</keyword> (named after a <keyword id="2047024" type="UNKNOWN" weightage="100" keywordseo="Korean-cookie-stick">Korean cookie stick</keyword> dipped in compound chocolate) on November 11. With so many days to celebrate, gift-giving expands to a really wide circle of friends, <keyword id="22378" type="ENTERTAINMENT" weightage="100" keywordseo="family">family</keyword>, <keyword id="50724" type="PERSON" weightage="100" keywordseo="Colleagues">colleagues</keyword> and pretty much everyone you know. So chances are no one will have to eat ‘black noodles’ this year for lack of companionship.<br />
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<strong>No V-Day in <keyword id="6355226" type="COUNTRY" weightage="80" keywordseo="Brazil">Brazil</keyword>?</strong><br /> Don’t be shocked. What we mean is Brazilians don’t celebrate it on February 14 like the rest of the world does. Brazil celebrates its day of romance on <keyword id="2047027" type="UNKNOWN" weightage="100" keywordseo="June-12">June 12</keyword> and it is called <em><keyword id="2047025" type="UNKNOWN" weightage="100" keywordseo="Dias-dos-Namorados">Dias dos Namorados</keyword></em> or the Day of the Enamoured. The rituals are the same, though, as people exchange chocolates, flowers and other gifts. But the next day, there is even a bigger celebration as <keyword id="2047026" type="UNKNOWN" weightage="100" keywordseo="Saint-Anthonys-Day">Saint Anthony’s Day</keyword> is observed on <keyword id="1077344" type="UNKNOWN" weightage="100" keywordseo="June-13">June 13</keyword> and <keyword id="56152" type="UNKNOWN" weightage="100" keywordseo="Single-women">single women</keyword> perform various rites in a bid to find great life partners. <keyword id="2047028" type="PERSON" weightage="100" keywordseo="Saint-Anthony">Saint Anthony</keyword> is known in Portugal, Spain and Brazil as a marriage saint because he used to reconcile couples. And his feast day on June 13 is celebrated with gala parades and colourful marriages that no one is likely to forget.<br />
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<strong><keyword id="2047029" type="UNKNOWN" weightage="100" keywordseo="Vinegar-valentines">Vinegar valentines</keyword> – try them out.</strong><br />
Want to flush some people out of your life? Do it this V-Day. One way of doing it is tear up their photographs and shout abuse on the phone, à la <em>Jab We Met</em> movie. But why don’t you look up some vinegar valentines, also known as <keyword id="2047032" type="UNKNOWN" weightage="100" keywordseo="Hate-valentines">hate valentines</keyword> or <keyword id="2047033" type="UNKNOWN" weightage="100" keywordseo="Penny-dreadfuls">penny dreadfuls</keyword>? They are nothing but elaborate Valentine’s Day cards with a twist – featuring <keyword id="620955" type="UNKNOWN" weightage="100" keywordseo="caricatures">caricatures</keyword> and satirical verses/messages that can make the heart burn in the wrong way. This curious tradition started around 1840-1850 and continued till the 1940s. In fact, they became so popular at one point that they accounted for more than 50% of <keyword id="2046990" type="UNKNOWN" weightage="100" keywordseo="V-Day-card">V-Day card</keyword> sales. But the tradition died a slow death and the V-Day has become syrupy sweet nowadays. Still, if you would like to send in some <keyword id="2047036" type="UNKNOWN" weightage="100" keywordseo="Caustic-V-Day-greetings">caustic V-Day greetings</keyword>, you may just find some vintage cards online.<br />
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<strong>Imag</strong><strong>es:</strong> Thinkstock Photos/Getty Images

Celebrating V-Day: 7 Legends, Myths & Fun Facts You Will Love To Explore

<ul class="summary-list"><li><keyword id="11692639" type="UNKNOWN" weightage="60" keywordseo="fried-dough">Fried dough</keyword> is one of the most popular foods in the world because of its accessible ingredients.</li><li>Greek loukoumades have been around since the first Olympic games, in 776 B.C.</li><li>The Cronut is a newer <keyword id="608823" type="PERSON" weightage="60" keywordseo="doughnut">doughnut</keyword> recipe that was created in 2013 by pastry chef Dominique Ansel.</li></ul><p><em>Following is a transcript of the <keyword id="21654" type="COMPANY" weightage="60" keywordseo="video">video</keyword>.</em></p><p><strong>Narrator: </strong>Fried <keyword id="598973" type="PERSON" weightage="60" keywordseo="Dough">dough</keyword> may be one of the most ubiquitous foods in the world. In just about every country, you can find some variation of a pastry that uses flour, water, and hot oil. From youtiao in China to jalebi in India, let's take a look at the fried-dough delicacies <keyword id="46661" type="ENTERTAINMENT" weightage="60" keywordseo="Around-the-world">around the world</keyword>. </p><p>Jalebi is an Indian treat made from a fermented batter, which is swirled in hot oil to give it a spiral look. It's then placed in a syrup colored with saffron and cardamom, turning it an eye-catching orange. The sticky, crunchy exterior gives way to a jelly-like interior. </p><p>In China, youtiao is a fried-dough stick that is served during breakfast. Both baking soda and baking powder are used to create a perfect rise. When served hot and fresh, youtiao is both crispy and chewy. You'll know that it was fried correctly if the inside is hollow.</p><p>Similar to youtiao, churros can be fried in a stick, but have a star-shaped surface thanks to the nozzle used to pipe the dough straight into hot oil. After frying, it's important to let the churros drain before rolling them in a fragrant cinnamon-sugar mixture. Churros are typically served with chocolate or dulce de leche for an extra-sweet bite.</p><p>Zeppole are bite-sized doughnut balls that are light and fluffy. The doughnut is made from pâte à choux dough, which gives the zeppole its airy texture. The dough should be fried for about five minutes then flipped to make sure that all sides are golden brown. After frying, they're sprinkled with powdered sugar. These treats are messy, but worth it.</p><p>Created in 2013, the Cronut is a cross between a croissant and a doughnut. After being deep-fried, Cronuts are stuffed with ganache or another delicious filling, tossed in sugar, and topped with icing. Since they're made with laminated dough like a croissant, they're denser than a typical doughnut, but still light and crunchy. Even in 2021, New Yorkers are still lining up for this iconic fried pastry.</p><p>Malasadas are yeasted Portuguese doughnuts. They have a crispy outside coated with sugar, while the inside is light, fluffy, and sweet. Traditionally, malasadas are plain, but you can also find some that have custard, cream, and jelly fillings.</p><p>BeaverTails are a popular Canadian pastry that originated in 1978. The whole-wheat dough is hand-stretched into the wide, flat shape of a beaver's tail before it's deep-fried. There are a variety of decadent toppings you can add, such as Nutella, fruity cereal, peanut butter, and jam. The bread has a crunchy exterior with a soft and chewy interior. </p><p>Koeksisters are South African braided doughnuts that are covered in syrup. The dough for koeksisters is stretched thinly and braided with tightly joined ends so it doesn't unravel. Once removed from the hot oil, the doughnuts are dipped into sugary syrup that's kept ice cold to ensure a crisp texture on the surface with a sweet interior.</p><p>In Nepal, you can find sel roti, a sweet, ring-shaped rice bread. Ghee, milk, and sugar are added to rice flour to make a paste, then the batter is deep-fried until both sides are golden brown. Because of the sweetness of sel roti, it is typically served with a spicy curry to give it some balance and tickle your taste buds.</p><p>Akara is a fritter that is made from black-eyed peas, onions, and bell pepper. The peas are blended into a thick paste and whisked vigorously until the batter becomes light and fluffy. A good akara should hold a round shape with a crispy exterior and a soft and airy interior.</p><p>Chapssal doughnuts are a popular Korean treat. The doughnut is made from a sweet rice flour. The super-crispy outside layer is coated with sugar. On the inside, you can choose from a variety of popular fillings, from sweet red bean paste to savory options like cheese. </p><p>Kuih keria is a Malaysian doughnut that is made from sweet potatoes. Kuih keria does not contain any rising agents, making it denser than your typical yeasted doughnut. After the doughnut is fried, it's coated with emulsified palm sugar that melts in your mouth.</p><p>Arguably the oldest dessert in Greece, loukoumades have been around since the first Olympic games, in 776 B.C., with these doughnut balls presented as "honey tokens'' to the winners. Traditionally, they are soaked with honey or syrup, but nowadays you can find them served with a variety of toppings, like chocolate or jam.</p><p>Oliebollen is a Dutch doughnut that is generally served around Christmas and New Year's.  Often containing raisins and currants, the dough is scooped into balls then deep-fried to golden brown. Oliebollen are covered with powdered sugar and sometimes a light sprinkling of cinnamon that is sure to put you in a festive mood.</p><p>Namak pare is a deep-fried savory snack that is commonly found in Pakistan and India. Cumin seeds are mixed into the dough, which is cut into diamond-shaped pieces then deep-fried. The treats are crispy, crunchy, and slightly salty, and you can add chili powder or other spices to give them more heat or flavor, depending on your preference.</p><p>Boortsog are often referred to as a deep-fried butter cookie, but many would find them more reminiscent of a doughnut. They originated in Mongolia and have since become popular  throughout central Asia. The dough is cut into rectangles then slit in the middle, allowing bakers to pull the ends through the center, creating a knot. The cookies are lightly sweet and are normally served with honey, butter, or cheese.</p><p>So, which fried dough do you want to try? Are there any we missed? Let us know in the comments below.</p>

What fried dough looks like around the world

<ul class="summary-list"><li>I'm a <keyword id="12061591" type="UNKNOWN" weightage="60" keywordseo="personal-trainer" source="Orion">personal trainer</keyword> and I love to shop for my active family of six at <keyword id="11915665" type="UNKNOWN" weightage="60" keywordseo="costco" source="Orion">Costco</keyword>. </li><li>We <a href="https://www.insider.com/best-nutritious-foods-to-buy-at-costco-nutritionist-2021-6">stock up on protein-packed foods</a> like chicken breasts, canned chickpeas, and peanut butter.</li><li>I also like to buy frozen cherries, monk-fruit sweetener, canned black beans, and sweet potatoes. </li></ul><p>I have four active kids and a busy career as a <keyword id="11894571" type="UNKNOWN" weightage="60" keywordseo="health" source="Orion">health</keyword> writer and personal trainer, so it's no surprise my Costco cart <a href="https://www.insider.com/best-things-athletes-buy-at-costco-according-to-olympian-2021-7">is mostly filled with healthy food</a>.</p><p>I work out and attend jiu-jitsu and kickboxing six days a week with my oldest child. My husband also lifts weights and brings his lunches to work every day. Our brood needs a lot of fuel and we love the wholesale retailer's bulk produce, proteins, grains, and other food-prep staples.</p><p>We visit the store once every two weeks, on average. Here are 21 things I always buy at <a href="https://www.insider.com/costco-best-things-to-buy-for-families-if-you-live-far-2021">Costco</a>:</p><h2>Cottage cheese is versatile and high in protein</h2><div type="image" title="Cottage Cheese at Costco" height="2274" width="3024" msid="86709438" hostid="261"></div><p>For a snack, we top cottage cheese with fruit and nuts or cucumbers, salt, and pepper. It's also fantastic blended into a shake for a filling cheesecake-flavored beverage.</p><p>I also often add cottage cheese to my eggs for a creamy protein boost. It's tasty <a href="https://www.insider.com/which-chef-has-the-best-recipe-for-omelets-reviewed-photos">folded into an omelet</a> or scrambled into eggs.</p><h2>Chicken breasts are a no-brainer if you're trying to increase your protein intake</h2><div type="image" title="Chicken breasts at Costco in a display" height="2274" width="3024" msid="86709439" hostid="261"></div><p>We eat chicken breasts two to three times a week in everything from enchiladas to lemon-chicken soup.</p><p>I usually shred some of the chicken by putting two to three breasts in a pot and then poaching them. </p><p>Shredded chicken makes for an easy lunch when combined with mayo, greek yogurt, dijon, and seasonings. We eat this with crackers and cucumber slices, in a lettuce-leaf wrap, on top of a garden salad, or in a sandwich.</p><p>I also take leftover side salads from the previous night's <a href="https://www.insider.com/costco-best-cheap-dinners-to-buy-photos">dinner</a> and turn them into a protein-packed lunch by adding shredded chicken breast, nuts, and cheese.</p><h2>A little bit of kimchi goes a long way, so the giant Hankook jar from Costco lasts us a while </h2><div type="image" title="Jars of kimchi at Costco" height="3259" width="4345" msid="86709440" hostid="261"></div><p>Kimchi is a probiotic <keyword id="11894142" type="UNKNOWN" weightage="100" keywordseo="food" source="Orion">food</keyword> that is spicy, highly flavorful, and good for gut health. </p><p>We use it to make a lot of Asian-inspired meals, like bibimbap, a rice-based dish topped with fresh vegetables, seasoned meat, fried egg, and kimchi. Sometimes we add this to leftover rice to create kimchi fried rice - a popular lunch for my kids.</p><h2>Egg whites are very useful to have on hand </h2><p>Whole eggs are nutritious and packed with nutrients. We eat the yolks, too, but the whites are a big help when trying to eat high-protein.</p><p>They're almost pure protein and it's easy to add them to things like <a href="https://www.insider.com/worst-and-best-breakfasts-to-make-in-an-air-fryer-2021-7">oatmeal, omelets, and scrambles</a>, or make a lighter version of <a href="https://www.insider.com/trying-the-trick-to-make-french-toast-better-review-photos">French toast</a> or pancakes without potentially wasting yolks.</p><h2>Whole eggs are a cheap source of protein that we eat every day </h2><div type="image" title="Big packages of eggs from Costco" height="2274" width="3024" msid="86709441" hostid="261"></div><p>We buy at least two flats of 30 eggs <a href="https://www.insider.com/costco-best-things-for-2-people-to-get-2021-6">each time we visit Costco</a>. </p><p>I stick a dozen eggs in my pressure cooker each week to have on hand for snacks. My husband and kids love hard-boiled eggs with a sprinkle of salt and pepper as a snack. I tend to get a bit fancier and add Greek yogurt, mayo, and sriracha to mine. </p><p>We also add fried eggs to Korean-inspired dishes or scramble them into fried rice. One of my kids loves to make a simple egg-drop soup or Greek avgolemono, a quick-to-make lemon and chicken soup thickened with eggs.</p><h2>Whole-grain tortillas are more versatile than bread in our house </h2><div type="image" title="Whole-grain tortillas at Costco" height="2274" width="3024" msid="86709443" hostid="261"></div><p>We use whole-grain tortillas to make wraps with egg or chicken salad. I also make homemade enchiladas for dinner, which makes a lot of delicious leftovers that heat up nicely. </p><p>We also regularly make the <a href="https://www.businessinsider.in/thelife/food/news/this-viral-wrap-hack-makes-cooking-quesadillas-easier-than-ever-and-more-delicious-too/articleshow/80139195.cms">TikTok-famous folded tortilla</a> with a variety of fillings, like shredded chicken, salsa, and black beans, to <a href="https://www.insider.com/which-muffin-is-the-best-to-buy-from-costco-reviewed-2021-9">create breakfasts</a> and lunches. We either make them on the stovetop or in <a href="https://www.insider.com/trying-popular-air-fryer-recipes-from-desserts-to-dinners">our air fryer</a>. </p><h2>We eat a lot of zucchini </h2><div type="image" title="Zucchini display at Costco" height="3492" width="4656" msid="86709444" hostid="261"></div><p>As I mentioned, we shred zucchini and add it to oatmeal. I also love to sautee it as a base for shredded chicken, basil, fresh mozzarella, and marinara sauce for a quick lunch.</p><p>Zucchini is also great as a replacement for pasta even though we don't eat low carb. Zucchini is packed full of nutrients and has a much lower calorie count than pasta, which sometimes feels too heavy. Mixing zucchini noodles with regular whole-wheat or bean-based pasta adds more veggies and nutrients to our meals.</p><p>Sometimes we also shred zucchini into muffins, pancakes, and brownies for moisture and bulk.</p><h2>Top sirloin steak is great in salads and other dishes </h2><div type="image" title="Costco top sirloin display" height="2274" width="3024" msid="86709446" hostid="261"></div><p>I think Costco has great-quality meats with excellent prices.</p><p>We <a href="https://www.insider.com/the-best-celebrity-chef-recipe-for-well-done-steak-2021-9">love steak</a> at our house and usually stick to the leaner cuts. Top sirloin is delicious and cooks fast. We use it to make steakhouse-style salads with blue cheese or marinate it for bibimbap or bulgogi, grilled pieces of thinly-sliced meat.  </p><p>Cold, leftover steak is also a nice salad topper or side for scrambled eggs. </p><h2>A protein powerhouse, Greek yogurt is an everyday food at our house</h2><div type="image" title="Greek yogurt at Costco" height="3492" width="4656" msid="86709447" hostid="261"></div><p>We eat Greek yogurt with fresh fruit and use it as a base for protein pudding with avocado and protein powder blended into it. </p><p>I most frequently use Greek yogurt to make sauces. In any sauce that typically uses mayo, I cut it with Greek yogurt to reduce the fat and increase the protein content.</p><p>For example, I use it in sriracha mayo or a spicy Asian-inspired sauce, as a base for chicken or egg salad, and in homemade salad dressing for a creamy texture. </p><h2>Steel-cut oats are a breakfast staple</h2><p>At least one of us tends to <a href="https://www.insider.com/trying-guy-fieri-favorite-breakfast-dish-grits-recipe">eat oats for breakfast every day</a>.</p><p>Bob's Red Mill makes a quick-cooking version of steel-cut oats that offers the chewy, savory texture and taste that we love but also can be cooked in minutes in the microwave.</p><p>My kids love to <a href="https://www.insider.com/trying-best-overnight-oats-from-different-popular-chefs-review-photos">add frozen berries, cocoa powder or chocolate protein powder, and milk</a> their oats. My husband and I add shredded zucchini, egg whites, almond milk, frozen fruit, and protein powder.</p><p>I also grind oats into flour to use for making baked goods, homemade protein pancake mix, and healthy mug cakes.</p><h2>Kefir is good for smoothies, shakes, and dressings </h2><div type="image" title="Kefir at Costco" height="2937" width="3916" msid="86709448" hostid="261"></div><p>My local Costco carries a large jug of drinkable Good Moood Farm kefir, a tangy probiotic beverage that contains more healthy bacteria than yogurt and is good for gut health.</p><p>We add this to smoothies and protein shakes. It's also great for making gut-friendly salad dressings like ranch and Caesar.</p><h2>We use mixed baby greens for salads and sandwiches </h2><div type="image" title="Mixed greens at Costco" height="2274" width="3024" msid="86709449" hostid="261"></div><p>I make easy lunches in no time by <a href="https://www.insider.com/ways-youre-storing-your-greens-wrong-ruining-them">throwing mixed greens in a bowl</a> and topping them with leftover meat, boiled eggs, chickpeas or black beans, nuts, cheese, and dressing.</p><h2>Kirkland natural peanut butter is delicious and well-priced</h2><div type="image" title="Kirkland peanut butter at Costco" height="2274" width="3024" msid="86709450" hostid="261"></div><p>We always have peanut butter on hand to put on oatmeal, waffles, and toast or to mix into smoothies and yogurt.</p><p>Peanut butter is an easy way to get in some healthy mono- and poly-unsaturated fats and protein. My middle boy is quite small, so he drinks protein shakes with plenty of high-calorie peanut butter to help him grow.</p><p>Plus there's not much a spoonful of peanut butter can't cure.</p><h2>A staple carb, sweet potatoes are a nutritious vegetable that we use in many ways</h2><div type="image" title="Sweet potatoes at Costco" height="2274" width="3024" msid="86709452" hostid="261"></div><p>Sweet potatoes are also excellent cooked in bulk in the pressure cooker and used throughout the week as the starchy carb part of our meals. And <a href="https://www.insider.com/best-air-fryer-dinner-recipes-for-week-2021-6">air-fryer</a> sweet-potato fries are incredible. </p><p>I eat them for breakfast with savory toppings like scrambled eggs, salsa, and black beans or with sweet ones like Greek yogurt, sauteed apples, cinnamon, and peanut butter.</p><p>Leftover roasted sweet potatoes make an excellent salad topping and work well as a side dish with eggs for breakfast.</p><p>They are even good whipped into a dessert or baked into brownies. I also like to thinly slice sweet potatoes and put them in the toaster to turn them into a bread substitute. </p><h2>Garden Fresh's salsa is a quick, tasty topping for so many dishes</h2><div type="image" title="fresh salsa display at costco" height="450" width="600" msid="86709583" hostid="261"></div><p>The Garden Fresh salsa tastes more vibrant and refreshing to us than others we've tried. </p><p>We add salsa to eggs, <a href="https://www.insider.com/trying-the-trick-to-make-baked-potatoes-better-from-martha-stewart">baked potatoes</a>, wraps, quesadillas, enchiladas, homemade nachos, and more. </p><p>The salsa also pairs well with the Kirkland-brand tortilla chips, which we buy on occasion.</p><h2>Grape tomatoes are great for snacks and recipes </h2><div type="image" title="Grape tomatoes" height="2268" width="3023" msid="86709584" hostid="261"></div><p>Grape tomatoes are <a href="https://www.insider.com/best-things-at-costco-according-to-a-chef-shopping-list-2021-8">perfect for meal prep and leftovers</a> because they are self-contained and don't leak juice that can make pre-prepared foods soggy. </p><p>They are also excellent for <a href="https://www.insider.com/healthy-salad-ingredients-2018-11">making jar salads</a> since I can place them in the bottom of the jar with dressing to marinate. They also create a barrier for the dressing so the rest of the salad ingredients don't get soggy.</p><p>I also back grape tomatoes with baby carrots and cucumber slices in my kids' lunches as a snack. </p><h2>A healthy source of fiber, carbs, and protein, black beans appear regularly in our meals</h2><div type="image" title="Cans of black beans at Costco in a large display" height="2274" width="3024" msid="86709585" hostid="261"></div><p>We add black beans to Mexican-inspired egg dishes, <a href="https://www.insider.com/the-best-cheap-and-easy-salad-recipe">salads</a>, and soups.</p><p>My family's favorite light brownie recipe also uses black beans as a secret ingredient. They're always a hit with the kids at school potlucks. </p><h2>I buy both canned and dried chickpeas from Costco</h2><div type="image" title="A costco display of canned chickpeas" height="2274" width="3024" msid="86709587" hostid="261"></div><p>Chickpea salad is one of my favorite side dishes, and I also love to make homemade hummus <a href="https://www.insider.com/best-foods-to-buy-at-costco-for-easy-meals-recipes-2021-9">for school and work snacks</a>.</p><p>When I buy dried chickpeas I prepare them in my pressure cooker and freeze them. When they thaw, I can use them for hummus and dips (both sweet and savory, including edible cookie dough) or for making peanut-butter chickpea blondies.</p><p>Canned chickpeas are also excellent to have on hand for last-minute additions to salads or soups.</p><h2>I love having frozen broccoli on hand</h2><div type="image" title="Nature's Touch frozen broccoli bag at Costco" height="2274" width="3024" msid="86709588" hostid="261"></div><p>Whenever we are making <a href="https://www.insider.com/food-and-drinks-to-buy-at-aldi-list-photos">a quick weeknight dinner</a> but forgot a green vegetable, frozen broccoli comes to the rescue.</p><p>It's quick to make in the microwave and we season it with lemon, garlic powder, salt, and pepper. It's also perfect as <a href="https://www.insider.com/what-happens-if-you-eat-vegetables-every-day-for-a-month-photos">a quick side for meal prep</a>.</p><h2>I use monk-fruit sweetener for my healthier baked goods</h2><div type="image" title="Lakanta Monk fruit sweetener bag at Costco" height="2274" width="3024" msid="86709590" hostid="261"></div><p>I use monk-fruit sweetener for black-bean brownies, chickpea blondies, muffins, and mug cakes.</p><p>Sometimes I replace all of the sugar in a recipe with monk-fruit sweetener, but more often I just do half since the ingredient can have a cooling, mint-like effect or alter the expected taste of some dishes.</p><h2>I buy a variety of frozen fruit from Costco, but always make sure we have cherries on hand</h2><div type="image" title="Frozen dark sweet cherries at Costco" height="2274" width="3024" msid="86709592" hostid="261"></div><p>Cherries are the most common addition to our morning oatmeal and they're also a delicious ingredient in chocolate protein smoothies. </p><p>For my kids, I add frozen cherries on top of vanilla yogurt in a cup or jar with a screw top. By the time they eat it for lunch or snack, the cherries have thawed and the juice combines with the yogurt, making a sweet and delicious treat.</p><p>We also do this with mangoes, blueberries, and mixed berries <a href="https://www.insider.com/costco-best-deals-according-to-costco-buys-instagram-2021-5">we buy at Costco</a>.</p><p style="text-align: center;"><strong><a href="https://www.insider.com/category/costco-diaries">Click to keep reading Costco diaries like this one</a>.</strong></p>

I'm a personal trainer who shops for a family of 6 at Costco. Here are 21 things I always stock up on.

<p class="source"><span>REUTERS/Carlos Barria</span></p><p class="caption">US President Donald Trump speaks during an interview with Reuters in the Oval Office of the White House in Washington, U.S., April 27, 2017.</p>President Donald Trump <a href="https://www.bloomberg.com/politics/articles/2017-05-01/trump-says-he-d-meet-with-north-korea-s-kim-if-situation-s-right" target="_blank">told Bloomberg News on Monday</a> that he'd be "honored" to talk to Kim Jong-un, and while it's <a href="http://www.reuters.com/article/us-usa-election-trump-exclusive-idUSKCN0Y82JO" target="_blank">not the first time he's signaled a willingness</a> to meet with perhaps the world's most brutal dictator - it may provide an important glance into <a href="http://www.businessinsider.com/trump-north-korea-strategy-2017-4" target="_blank">his North Korea strategy</a>.<p>Several top Trump administration officials have repeatedly stressed an "<a href="http://www.businessinsider.com/how-the-us-will-deal-with-north-korea-2017-3" target="_blank">all options</a>" approach to North Korea, at different times emphasizing military action, collaboration with China for harsher sanctions, <a href="http://www.businessinsider.com/trump-us-cyber-sabotage-north-korea-missiles-2017-4" target="_blank">playing coy about cyber sabotaging</a> its missile program, and now, finally, direct talks.</p><p>While Trump has been <a href="http://www.businessinsider.com/trump-military-retaliation-north-korea-missile-launch-2017-4" target="_blank">quick to condemn North Korea's military provocations</a>, and not shied away from the prospect of conflict, he has at times had generally nice things to say about the country's leader. </p><p>"Not many 27-year-old men could go in and take over a regime ... say what you want, but that's not easy - especially at that age," Trump said in a past interview with Reuters. In another interview with CBS' "Face the Nation," Trump called Kim a "<a href="http://www.businessinsider.com/afp-trump-says-north-koreas-kim-is-a-pretty-smart-cookie-2017-4" target="_blank">pretty smart cookie</a>."</p><p>During the campaign, he openly said he'd talk to Kim, citing a 10 to 20% chance he'd talk him out of his nuclear program, <a href="http://www.politico.com/story/2016/06/donald-trump-north-korea-nukes-224385" target="_blank">possibly over hamburgers</a>. </p><p>But Yun Sun, a senior associate at the Stimson Center, told Business Insider that direct talks with Kim would have been "<span>impossible" under Obama, who came to power right as North Korea had burned US diplomats by pulling out of the six-party talks at the critical moment when they were set to denuclearize. </span></p><p><span>"By telling the North Korean leader that he's a smart cookie, and he'd be honored to talk to them, I sense a difference in the US policy goals coming to North Korea. President Trump's goal and his agenda are quite strictly limited to the denuclearization of North Korea," said Sun. </span></p><p><span>Sun contrasted this with another agenda: Addressing North Korea's abysmal human rights record and the dynastic nature of its leadership. According to Sun, Trump may be speaking highly of Kim to signal that his goal is not regime change, only neutralizing the nuclear threat.<br /></span></p><p><span></span></p><p class="source"><span>Wong Maye-E/AP</span></p><p><span>Sun characterized Trump's apparent course as a "pretty classic carrot and stick" approach.</span></p><p><span>But according to Jenny Town, the assistant director of the US-Korea Institute and a managing editor at 38 North, there may not be much to gain by reading into Trump's statements, which have been all over the place. In addition to the "smart cookie" comment, "</span><span>he's also called Kim a madman, imbalanced and irrational," said Town.</span></p><p><span>Town noted that Trump said he'd only talk to Kim "under the right circumstances," and if those circumstances are understood to mean North Korea's denuclearization, the they're </span><span>"still above the threshold of what we can expect North Korea to do unilaterally."</span></p><p><span>However, if the US could assure the Kim regime that they didn't want to remove them from power, then the North Koreans may prove a little more willing to abandon their nuclear ambitions. </span></p><p><span></span><span>"I</span><span> think across the board, this administration attaches less importance to ideological issues like authoritarianism," said Sun. With China, where religious persecution is <a href="http://www.businessinsider.com/ap-canada-miss-world-china-denying-me-entry-over-comments-2015-11" target="_blank">well documented</a> and enemies of the communist party are <a href="http://www.businessinsider.com/ap-12-western-countries-human-rights-deteriorating-in-china-2016-3" target="_blank">routinely silenced</a>, Trump has full-throatedly embraced their leader Xi Jinping, often pointing to the strength of their relationship as a lever in the North Korean conflict. </span></p><p><span></span></p><p class="source"><span>KCNA/via REUTERS</span></p><p class="caption">North Korean leader Kim Jong Un speaks during the Workers' Party Congress in Pyongyang May 7, 2016 in this handout photo provided by KCNA.</p><p><span>None of the reports from Trump's Mar-a-Lago summit with Xi have mentioned human rights, which might have been a hot-button issue with administrations past.</span></p><p>"Trump has a pragmatic approach to the foreign policy issues that he sees as most important," said Sun. "In the current state he sees that North Korean issue is the most important in his priority."</p><p>Indeed we've seen this pragmatism elsewhere in Trump's foreign policy, where he punished Syria's Bashar Assad with a cruise missile strike while his administration simultaneously admitted that Assad's place leading Syria was a "<a href="https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=4&amp;cad=rja&amp;uact=8&amp;ved=0ahUKEwjEmIPNus_TAhVC7IMKHWmwAOwQFgg4MAM&amp;url=https%3A%2F%2Fwww.nytimes.com%2F2017%2F03%2F31%2Fus%2Fpolitics%2Ftrump-bashar-assad-syria.html&amp;usg=AFQjCNGvFQh02_MkZSeTfTgUG0EN2LSd2g" target="_blank">political reality</a>."</p><p>But even Xi, North Korea's treaty ally, hasn't found Kim honorable to meet with even once since his inauguration in 2011. </p><p class="source"><span>AP Photo/Alex Brandon</span></p><p class="caption">President Donald Trump, right, shakes hands with Chinese President Xi Jinping during a dinner at Mar-a-Lago, Thursday, April 6, 2017, in Palm Beach, Fla.</p><p>Sun said that just because Trump says it would be an honor to meet with Kim, the US's evaluation of the North Korean regime most likely hasn't changed. He's merely signaling a new, tactical willingness to engage with a country that will eventually pose a nuclear threat.</p><p>Meanwhile, the USS Carl Vinson aircraft carrier lurks off North Korea's coast, and Chinese and South Korean diplomats are meeting to discuss tightening sanctions on North Korea.</p><p>According to Sun, these actions are likely to pressure the Kim regime while showing that there's a realistic, not totally humiliating off ramp on the road to a nuclear confrontation.</p>            <h3>NOW WATCH: <a href="http://www.businessinsider.com/marines-grab-drones-out-of-sky-innovative-skyhook-2017-4">Marines can grab drones right out of the sky with this innovative 'Skyhook'</a></h3>                                    Please enable Javascript to watch this video

Why it's important that Trump would be 'honored' to talk to North Korea's Kim Jong-un

<ul class="summary-list"><li>The purpose of the flexitarian <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> is to reduce the amount of animal-based products you consume and replace them with whole, <keyword id="7958501" type="UNKNOWN" weightage="60" keywordseo="plant-based">plant-based</keyword> options.</li><li>Research suggests several advantages to reducing your consumption of animal products while eating more whole grains, veggies, legumes, and other plant-based foods.</li><li>People with high blood pressure, type 2 diabetes, or heart disease may benefit from the flexitarian diet. </li><li><a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Visit Insider's Health Reference library for more advice.</a></li></ul><p>A flexitarian diet is exactly what its name implies — it's a flexible way to kickstart <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>y eating and potentially shed some pounds and improve your health in the process. </p><p>Generally speaking, the purpose of the flexitarian diet is to reduce the amount of animal-based products you consume and replace them with whole, plant-based options.</p><p>For example, replace your barbacoa taco filling with spiced black beans. However, this does not mean replacing your jerky snack with potato chips. </p><p>To lose weight on a flexitarian diet, you'll need to choose the right foods to support that goal, says registered dietitian-nutritionist <a href="http://keatleymnt.com/about-keatley-mnt/our-practitioners/" target="_blank" rel="noopener">Scott Keatley</a>, RD, CDN.</p><p>"Technically, potato chips and table sugar are <keyword id="17818" type="ORGANIZATION" weightage="60" keywordseo="vegetarian">vegetarian</keyword> but we know that if our diet includes too much of these types of food we will not lose weight," Keatley says. "However, picking whole-grains, fruits, and vegetables as well as some lean proteins make for a high-fiber … calorie-controlled diet."</p><p>Here's how to try a flexitarian diet with a 7-day <keyword id="920545" type="PERSON" weightage="60" keywordseo="Meal-plan">meal plan</keyword> as well as more on the benefits you may reap from following it.</p><h2>What to eat and drink on the flexitarian diet</h2><p>A flexitarian diet encourages a lot of healthy behaviors, like rarely eating red meat and loading up on lean protein and whole foods. Here's a list of foods that experts recommend eating frequently, in moderation, and rarely while following a flexitarian diet.</p><p><strong>Foods/drinks to have often:</strong></p><ul><li>Vegetables</li><li>Fruits</li><li>Whole grains</li><li>Nuts and seeds (<a href="https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts" target="_blank" rel="noopener">recommended portion</a> of 1 to 2 ounces per day)</li><li>Water</li></ul><p><strong>Foods/drinks to have in moderation:</strong></p><ul><li>Low-fat cheese </li><li>Low-fat yogurt</li><li>Eggs</li><li>Poultry</li><li>Fish</li><li>Caffeinated beverages</li></ul><p><strong>Foods/drinks to avoid whenever possible (true for all eating plans):</strong></p><ul><li>Processed meat (bacon, salami, hot dogs, sausage)</li><li>Refined carbohydrates (bread, pasta, and pastries made with white flour)</li><li>Processed snacks (candy, chips, cookies)</li><li>Drinks with added sugar (soda, sweetened juice, energy drinks)</li></ul><h2>7-Day flexitarian meal plan</h2><p>If you're interested in trying out a flexitarian diet, here's a 7-day sample flexitarian meal plan, according to registered dietician <a href="https://peaceandnutrition.com/meet-the-rd-peace-and-nutrition/" target="_blank" rel="noopener">Shena Jaramillo</a>, MS, RD. Adjust serving sizes and calorie proportions to your specific needs. </p><p><strong>Day 1</strong></p><p><strong><div type="image" title="hummus" height="1419" width="2839" msid="79417135" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Oatmeal (made with dairy-free milk), topped with fruit and walnuts</p><p><strong>Lunch:</strong> Mixed green salad with spiced chickpeas, avocado, cherry tomato, cucumber, and balsamic vinaigrette</p><p><strong>Snack:</strong> Bell pepper and hummus</p><p><strong>Dinner:</strong> Butternut squash and black bean frittata</p><p><strong>Day 2</strong></p><p><strong><div type="image" title="chicken stir fry" height="1060" width="2121" msid="79417143" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Whole-wheat toast with peanut butter, apple slices</p><p><strong>Snack:</strong> ¼ cup walnut halves</p><p><strong>Lunch:</strong> Whole-wheat pita with mixed greens, bell pepper, and roasted chickpeas</p><p><strong>Snack:</strong> Sliced pear</p><p><strong>Dinner:</strong> Chicken stir fry with mixed vegetables and nutritional yeast</p><p><strong>Day 3</strong></p><p><strong><div type="image" title="avocado toast" height="968" width="1935" msid="79417149" hostid="261"></div>Breakfast:</strong> Whole-wheat toast with avocado, sprouts, and chickpeas</p><p><strong>Snack:</strong> Sliced apple with peanut butter</p><p><strong>Lunch:</strong> Quinoa and broccoli stir-fry with roasted tofu</p><p><strong>Snack:</strong> 1 cup of strawberries</p><p><strong>Dinner:</strong> Whole-wheat pita with vegetables, balsamic vinegar, and low-fat cheese </p><p><strong>Day 4</strong></p><p><strong><div type="image" title="celery peanut butter" height="1062" width="2125" msid="79417156" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Buckwheat cereal with blueberries</p><p><strong>Snack:</strong> Carrot sticks with hummus</p><p><strong>Lunch:</strong> Strawberry almond kale salad with citrus vinaigrette and grilled chicken breast</p><p><strong>Snack:</strong> Celery with peanut butter</p><p><strong>Dinner:</strong> Tempeh taco sliders with tomato, cabbage, and vegan sour cream</p><p><strong>Day 5</strong></p><p><strong><div type="image" title="black bean burger" height="1000" width="2000" msid="79417164" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Fruit smoothie</p><p><strong>Snack:</strong> Baked kale chips</p><p><strong>Lunch:</strong> Black bean veggie burger on a whole-wheat bun</p><p><strong>Snack:</strong> Popcorn with nutritional yeast</p><p><strong>Dinner:</strong> Veggie pasta salad with lime and balsamic vinegar</p><p><strong>Day 6</strong></p><p><strong><div type="image" title="eggs" height="1000" width="2000" msid="79417169" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Egg scramble with mushrooms, onions, and peppers</p><p><strong>Snack:</strong> Fruit smoothie</p><p><strong>Lunch:</strong> Avocado "Reuben" sandwich on rye with mustard, sauerkraut, and vegan thousand island dressing</p><p><strong>Snack:</strong> Rice cakes with nut butter and pomegranate seeds</p><p><strong>Dinner:</strong> Vegetarian chili</p><p><strong>Day 7</strong></p><p><strong><div type="image" title="mac and cheese" height="1059" width="2119" msid="79417173" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Whole-grain bagel with peanut butter and banana</p><p><strong>Snack:</strong> Tomato, cucumber, and basil salad with tahini or vinaigrette</p><p><strong>Lunch:</strong> Whole-wheat mac and cheese (either with real cheese or vegan cheese made with soaked cashews and nutritional yeast), roasted broccoli</p><p><strong>Snack:</strong> Almonds and clementines</p><p><strong>Dinner:</strong> Curried coconut quinoa with shrimp and roasted cauliflower</p><h2>What the research says about a flexitarian diet</h2><p>Research that is specifically on the flexitarian diet is limited since the guidelines aren't as strict as vegetarianism and veganism, which makes flexitarianism <a href="https://www.frontiersin.org/articles/10.3389/fnut.2016.00055/full" target="_blank" rel="noopener">more difficult to study</a>. </p><p>That said, there's plenty of research indicating the advantages of reducing your consumption of animal products while eating more whole grains, veggies, legumes, and other plant-based foods.</p><p><strong>Better weight management and body composition</strong></p><p>Jaramillo says that since plant-based proteins tend to be high in fiber, they can make you feel full for longer while reducing your overall caloric intake — which can ultimately lead to weight loss. Here's what the research says:</p><ul><li>A <a href="https://pubmed.ncbi.nlm.nih.gov/21983060/" target="_blank" rel="noopener">2011 comparative study</a> showed a connection between the consumption of animal products and body mass index (BMI). The more animal-based foods in subjects' diets, the higher their BMI tended to be. While vegans had the lowest BMI, semi-vegetarians still had a lower BMI than non-vegetarians. </li><li>Another <a href="https://pubmed.ncbi.nlm.nih.gov/20592131/" target="_blank" rel="noopener">2010 study</a> found a positive association between total meat consumption and weight gain, even after adjusting for caloric intake. This aligns with the findings of a <a href="https://e-cnr.org/DOIx.php?id=10.7762/cnr.2015.4.3.175" target="_blank" rel="noopener">2015 study</a>, which reports that post-menopausal Korean women who maintained a semi-vegetarian diet over 20 years had a "significantly lower" BMI, as well as body fat percentage, than the non-vegetarians in the study. </li></ul><ul><li>Additionally, a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683267/" target="_blank" rel="noopener">2019 study</a> conducted in Spain found that a "pro-vegetarian" diet — which researchers defined as "preference for plant-derived foods but not exclusion of animal foods" — can help reduce the risk of obesity. </li></ul><p><strong>Lower blood pressure</strong></p><ul><li>According to a <a href="https://www.sciencedaily.com/releases/2020/07/200724191441.htm#:~:text=Consuming%20a%20plant%2Dbased%20diet,from%20the%20University%20of%20Warwick." target="_blank" rel="noopener">2020 review</a>, a plant-based diet has been shown to lower blood pressure — even if small amounts of meat and dairy are still consumed.</li></ul><p><strong>Reduced risk of heart disease and heart failure</strong></p><ul><li>In 2017, <a href="https://www.eurekalert.org/pub_releases/2017-11/aha-pbd110317.php" target="_blank" rel="noopener">researchers at the Icahn School of Medicine</a> in New York found that people who mostly ate a plant-based diet were 42% less likely to develop heart failure throughout the four-year study, compared to participants who ate fewer plant-based foods. </li><li>Similarly, a <a href="https://pubmed.ncbi.nlm.nih.gov/28887684/" target="_blank" rel="noopener">2017 overview</a> found evidence that high consumption of plant-based foods is associated with a significantly lower risk of cardiovascular disease. Researchers believe this may be because plant-based foods are high in heart-healthy mono- and polyunsaturated fatty acids, omega-3 fatty acids, as well as fiber and antioxidants.</li></ul><p><strong>Reduced risk of type 2 diabetes</strong></p><ul><li>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6133017/" target="_blank" rel="noopener">2018 study</a> in the Netherlands found that a diet that emphasized plant-based foods was associated with lower insulin resistance, lower risk of pre-diabetes, and lower risk of type 2 diabetes. </li></ul><p><strong>Reduced risk of cancer</strong></p><ul><li>A <a href="https://jamanetwork.com/article.aspx?articleid=2174939" target="_blank" rel="noopener">2015 study</a> of more than 77,000 people found that semi-vegetarians were 8% less likely to get colorectal cancer — the <a href="https://www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html" target="_blank" rel="noopener">second leading cause</a> of cancer-related deaths — when compared to non-vegetarians.</li></ul><p><strong>Reduced inflammation</strong></p><ul><li>A <a href="https://www.frontiersin.org/articles/10.3389/fnut.2019.00141/full?&amp;utm_source=Email_to_authors_&amp;utm_medium=Email&amp;utm_content=T1_11.5e1_author&amp;utm_campaign=Email_publication&amp;field=&amp;journalName=Frontiers_in_Nutrition&amp;id=435408s_in_Nutrition&amp;id=435408" target="_blank" rel="noopener">2019 review</a> found that a plant-based diet may help to reduce inflammation, and thus, help to alleviate painful symptoms associated with rheumatoid arthritis. </li></ul><h2>Insider's takeaway</h2><p>A flexitarian diet offers an ideal compromise for people who regularly eat meat and want to cut down on meat and dairy products without giving them up entirely.</p><p>Research suggests that people with high blood pressure, type 2 diabetes, or heart disease can benefit from the flexitarian diet. </p><p>Moreover, "anyone can benefit from a flexitarian diet — but those with inflammatory conditions such as arthritis may see the greatest benefit with decreased inflammation," says Jaramillo.</p><h1>Related stories about <a href="https://www.insider.com/category/diet" target="_blank" rel="noopener">diet and nutrition</a>:</h1><ul><li><strong><a href="https://www.insider.com/why-am-i-not-losing-weight-on-keto" target="_blank" rel="noopener">Why you may not be losing weight on the keto diet</a></strong></li><li><strong><a href="https://www.insider.com/what-is-resistant-starch" target="_blank" rel="noopener">What is resistant starch and why it's healthier than simple starch</a></strong></li><li><strong><a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">What the different types of carbs are and how they can affect your health</a></strong></li><li><strong><a href="https://www.insider.com/what-is-paleo-diet" target="_blank" rel="noopener">What is the Paleo diet and whether it helps you lose weight</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work" target="_blank" rel="noopener">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></strong></li></ul>

Add more plant-based options to your diet with this healthy 7-day flexitarian meal plan

<p>Though <a href="http://www.businessinsider.com/best-cities-for-food-trucks-in-america-2014-5" target="_blank">New York City loses to Orlando as the best city for food trucks</a>, it does offer an amazing selection of grub-on-the-go.</p>
<p>With options like vegetarian, Mexican, Chinese, grilled cheese, and everything in between, the city's roaming food trucks are as diverse as its population.</p>
<p>Even so, many diners just stick to what they know. "According to a report from <a href="http://www.emergentresearch.com/" target="_blank">Emergent Research</a>, 31% of a surveyed 2,250 respondents say they tend to purchase from a food truck because they happen to be passing by," Ross Risneck, the founder of <a href="http://roaminghunger.com/" target="_blank">food truck website Roaming Hunger</a>, told Business Insider.</p>
<p>Considering that some of the city's best food trucks may be outside of most people's lunch hour comfort zones, we were inspired to make a list of mobile trucks worth a trek.</p>
<p>Culled from the amazing trucks we tried at <a href="http://microapp.villagevoice.com/choicestreets/2014/" target="_blank">The Village Voice's 3rd Annual Choice Streets</a> food truck event and the <a href="http://roaminghunger.com/ny/vendors/most_liked" target="_blank">crowd favorites at Roaming Hunger</a>, these are New York City's top food trucks to test out this summer.</p>
<h2><strong>Coolhaus, <a href="https://twitter.com/CoolhausNY" target="_blank">@CoolhausNY</a><br /></strong></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/kotog/7855292516">kotog/Flickr</a></span></p></div><p></p></div></div>What It Is: </strong>Three food trucks (in NYC - there are others around the country) that serve the best ice cream sandwiches with adventurous cookie and ice cream flavors.<strong><br /></strong></p>
<p><strong>What To Get: </strong>Ice cream and cookie selections may vary daily, but customer favorites include the s'more cookie and the salted caramel ice cream. You can also go "halfsies" by getting two different cookies or two different scoops of ice cream flavors.<strong><br /></strong></p>
<p><strong>Where To Find It:</strong> Trucks frequent the Upper West Side, Midtown, and FiDi during the week. Find the current locations on the <a href="https://twitter.com/CoolhausNY" target="_blank">Coolhaus Twitter</a> and check the <a href="http://eatcoolhaus.com/where#where_sammie" target="_blank">website</a> to see future locations.<strong><br /></strong></p>
<h2>Kelvin Natural Slush Co., <a href="https://twitter.com/KELVINSLUSH" target="_blank">@KELVINSLUSH</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/wonggawei/5030088686">wonggawei/Flickr</a></span></p></div><p></p></div></div>What It Is:</strong> This truck sells all-natural frozen slushies with three bases (ginger, citrus juice, or green and black tea) as well as fresh mixers including chopped mint, fruit purée, and more.</p>
<p><strong>What To Get:</strong> An Arnold Palmer that's 1/2 tea, 1/2 citrus slush, and a white peach mix-in.</p>
<p><strong>Where To Find It:</strong> The truck can be found at <a href="http://kelvinslush.com/location" target="_blank">Smorgasburg in Williamsburg and the Brooklyn Flea on the weekends</a>. It also roams around Brooklyn during the rest of the week. For an exact location, follow <a href="https://twitter.com/KELVINSLUSH" target="_blank">Kelvin Natural Slush Co. on Twitter</a>.</p>
<h2>Wafels &amp; Dinges, <a href="https://twitter.com/waffletruck" target="_blank">@waffletruck</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/jpellgen/4914105199">jpellgen/Flickr</a></span></p></div><p></p></div></div>What It Is:</strong> An army of food trucks that sell waffles with both savory (think pulled pork and chili con carne) and sweet toppings (syrup, chocolate fudge, and dulce de leche), plus ice cream, milkshakes, and coffee.</p>
<p><strong>What To Get:</strong> "De Throwdown Waffle" with speculoos sauce (it tastes a bit like gingerbread) and whipped cream.</p>
<p><strong>Where To Find It:</strong> The trucks roam all over Manhattan, including in Central Park, Murray Hill, Union Sq, and the Financial District. You can visit the <a href="http://www.wafelsanddinges.com/#" target="_blank">trucks' website</a> and <a href="https://twitter.com/waffletruck" target="_blank">Twitter</a> for more details.</p>
<h2>Korilla BBQ, <a href="https://twitter.com/KorillaBBQ" target="_blank">@KorillaBBQ</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/h-bomb/5756902046">h-bomb/Flickr</a></span></p></div><p></p></div></div>What It Is:</strong> A mix of Korean and Mexican fare, expect to see kimchi and chosun in burrito- and taco-form. This truck also prides itself on having eco-friendly and organic options for vegetarians.</p>
<p><strong>What To Get:</strong> The Chosun Bowl with bulgogi and bacon kimchi fried rice. Top it with the Korilla sauce (a tangy mayo).</p>
<p><strong>Where To Find It:</strong> All over Manhattan - follow the <a href="https://twitter.com/KorillaBBQ" target="_blank">Korilla BBQ Twitter</a> or <a href="http://korillabbq.com/truck-finder" target="_blank">visit the website</a> to learn the truck's exact location.</p>
<h2><strong>DUB Pies</strong>, <a href="https://twitter.com/dubpies" target="_blank">@dubpies</a></h2>
<p><strong><div class="KonaFilter image-container"><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/tattoodjay/14178337815">Singing With Light/Flickr</a></span></p></div><p></p></div>What It Is:</strong> An Australian/New Zealand-inspired pie truck serving savory meat pies, sweets, and flat whites (a type of coffee with steamed milk - similar to a cappuccino).</p>
<p><strong>What To Get:</strong> The mince and cheese pie, as well as a flat white coffee.</p>
<p><strong>Where To Find It:</strong> The truck can be found typically in Park Slope or DUMBO. Follow the <a href="https://twitter.com/dubpies" target="_blank">DUB Pies Twitter</a> for more details.</p>
<h2>Luke's Lobster, <a href="https://twitter.com/NautiMobile" target="_blank">@NautiMobile</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/garrettziegler/8004574972">gsz/Flickr</a></span></p></div><p></p></div></div>What It Is:</strong> The mobile food truck of Luke's Lobster locations, this truck serves up fresh shrimp, lobster, and crab rolls.</p>
<p><strong>What To Get:</strong> The classic lobster roll served on a buttered and toasted split-top bun.</p>
<p><strong>Where To Find It:</strong> This truck typically frequents NYC's Midtown and Flatiron neighborhoods. Check the <a href="https://twitter.com/NautiMobile" target="_blank">Luke's Lobster Truck Twitter</a> for more details, or visit the <a href="http://lukeslobster.com/nauti" target="_blank">Nauti Mobile website</a>.</p>
<h2>Moo Shu Grill, <a href="https://twitter.com/mooshugrill" target="_blank">@mooshugrill</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://twitter.com/mooshugrill/status/464186596695490560/photo/1">Moo Shu Grill/Twitter</a></span></p></div><p></p></div></div>What It Is:</strong> This truck serves up moo shu rolls and rice bowls with meat options like five-spice pork, tofu, Peking duck, and pork belly, plus fresh or pickled vegetables for a burst of flavor.</p>
<p><strong>What To Get:</strong> Try the combo of three moo shu rolls with peking duck, five-spice pork, and pork belly for your meat options.</p>
<p><strong>Where To Find It:</strong> In DUMBO on Mondays and in Midtown the rest of the week. See exact locations on the <a href="https://twitter.com/mooshugrill" target="_blank">Moo Shu Grill Twitter</a> or <a href="http://mooshugrill.com/" target="_blank">website</a>.</p>
<h2>Schnitzel and Things, <a href="https://twitter.com/schnitznthings" target="_blank">@schnitznthings</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/wallyg/5027990415">wallyg/Flickr</a></span></p></div><p></p></div></div>What It Is:</strong> Serves schnitzel (hand-pounded and lightly breaded cutlets of fried meat), including pork, chicken, fish, and other varieties. The truck also serves sides like potato salad, chickpea salad, and french fries.</p>
<p><strong>What To Get:</strong> The traditional pork schnitzel with the cucumber salad. Also sample the truck's condiments, like pesto mayo and Sriracha mayo.</p>
<p><strong>Where To Find It:</strong> In Midtown or the Financial District. Visit the <a href="https://twitter.com/schnitznthings" target="_blank">truck's Twitter</a> or <a href="http://schnitzelandthings.blogspot.com/" target="_blank">website</a> for more location details and schedule.</p>
<h2>The Treats Truck, <a href="https://twitter.com/TheTreatsTruck" target="_blank">@TheTreatsTruck</a></h2>
<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"><p class="source"><span><a href="https://www.flickr.com/photos/kthread/3801917312">kthread/Flickr</a></span></p></div><p></p></div></div>What It Is:</strong> A dessert truck that serves freshly-baked cookies, brownies, and specialty sweets like "dessert nachos" and junior pies. Be sure to ask for samples.</p>
<p><strong>What To Get:</strong> Customer favorites include the rice krispy treat, chocolate brownie, and classic chocolate chip cookie.</p>
<p><strong>Where To Find It:</strong> The truck frequents Midtown and Park Slope. Check <a href="https://twitter.com/TheTreatsTruck" target="_blank">The Treats Truck Twitter</a> for more details.</p>

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