I have only once in my life practiced vegetarianism, and that was for a very short time. I was living in Zimbabwe and disliked the meat there immensely. Chicken meat was barely visible on the bone and had little flavor, and beef, when available, was dry, tough and completely unappetizing. So, for about three months, I subsisted on the most delicious sandwiches of homemade bread, avocado, tomato, onion and farmer cheese; corn on the cob roasted over open flames at roadside stands; garlic mashed potatoes (the only thing I knew how to cook at the time); Ceres passionfruit juice, water and the occasional iced coffee. Otherwise, I have always eaten meat and loved it. However, I find myself eating less of it today because I am making a conscious effort to eat sustainably raised, local meats. So while they are better for me and the environment, they cost a bit more, which means a bit less in my stomach. But, it's not just meats that contain essential nutrients.

The purple stripe on the outer right side of the USDA's food pyramid represents meat, fish, poultry, eggs, beans, nuts and seeds. These foods are an important source of protein, B vitamins, vitamin E, iron, magnesium and zinc. Protein, one of the three macronutrients that provides calories (carbohydrates and fats being the others), serves as the building blocks of the body, helping to build and repair muscles, bones, skin and blood. Protein also helps regulate and build hormones, enzymes and vitamins. B vitamins and magnesium assist in regulating energy and the nervous system and help build blood cells and tissues, and zinc helps regulate immune system functions.

This group of foods also can be an excellent source of essential fatty acids, or EFAs, which are fats that the body cannot manufacture on its own but needs for different reasons, such as regulating mood or controlling inflammation. In particular, some fish, such as salmon, and some seeds and nuts, such as flaxseeds and walnuts, contain high amounts of EFAs and should be worked into a healthy diet in place of some of the more traditional "meat and potatoes" types of choices.

While this group of foods has many health benefits, there can be health implications from not sticking with lean or low-cholesterol choices. Eating a diet high in unhealthy cholesterol, or low-density lipoprotein (LDL) cholesterol, can raise fat levels in the blood and increase your risk of heart disease. When choosing from this group, limit your selections from fatty cuts of meat, regular (not lean) ground beef, bolognas or other fatty lunchmeats, bacon, hot dogs and other sausages, and organ meats. In addition, duck and egg yolks have high levels of saturated fat and therefore high levels of LDL.

And, I will go ahead and reiterate this point, but purchasing your meat locally is better for you, the local economy and the environment. Plus, you can talk to the people who raise the animals and understand how they are cared for and eventually slaughtered. Opting when possible for meats that are organic or naturally raised reduces the risk of being exposed to potentially harmful antibiotics or hormones that are given to livestock that live their lives crammed into small pens and forced to grow quickly. In addition, local meats are probably being processed at smaller slaughterhouses that are cleaner and safer. Find a meat purveyor that you like and build a relationship. (Check in with the Home Farm Store in Middleburg – You might be surprised to find out that they often have prices that are as good as or better than some of the chain supermarkets such as Wegmans and Whole Foods.) Unlike some of the other produce that you can find for only a short time during the year at farmers' markets, meats are available year-round from farmers.

Oxtail Stew

Okay, so this is one of those not-so-common choices because it is high in saturated fat, but boy, it is oh-so-good on a cold day. The gelatin from the bones helps give this a nice, thick stew texture, as well as extra nutrients. Serve with rice or egg noodles.

4-5 pounds oxtail pieces
¾ cup flour
1 teaspoon kosher salt
1 teaspoon fresh ground pepper
3 tablespoons unsalted butter
2 carrots, washed and cut into 2-inch pieces
2 celery sticks, washed and cut into 2-inch pieces
1 onion, skinned and cut into eight pieces
2 cloves of garlic, crushed
2 cups dry red wine
1 bouquet garni of thyme, parsley, rosemary, sage

First, soak the oxtail in several changes of ice cold water for at least one hour total. Remove the oxtail from the water and pat dry with a paper towel. Combine the flour, salt and pepper in a bowl or Ziploc bag. Add the oxtail and coat well, shaking off any extra. Heat the butter over medium-high heat in a large, heavy bottom pot or Dutch oven. Add the oxtail and brown the meat well. Remove the meat to a plate, and add the carrots, celery, onion and garlic. Pour in the wine and stir, scraping any bits up off of the bottom of the pot. Add the oxtail back into the pot, cover with water, and bring to a boil and reduce the heat to a simmer. Add the bouquet garni. Cook for at least two hours, adding water to keep the oxtail covered. When the meat is tender and falls off the bone, remove the oxtail, scrape the meat off of the bones, and return it to the pot. Season with salt and pepper and serve hot. Serves 4.

Vegetarian Chili

Another great cold weather dish, this is the perfect base chili. For even more of a protein boost, add cooked ground beef, bison, pork, turkey, or chicken. Brown your meat first, being sure to season it with some of the same spices found below (or at least salt and pepper).

2 tablespoons olive oil
1 medium onion, diced
1 large carrot, diced
1 stalk celery, diced
1 green bell pepper, cored and chopped
1 red bell pepper, cored and chopped
3 cloves garlic, finely chopped
1 tablespoon dried oregano
1 tablespoon ground cumin
1 tablespoon chili powder
1 teaspoon kosher salt
2 cans diced tomatoes, with liquid
4 cans cooked beans, drained and rinsed (such as black, kidney, cannellini, pinto, garbanzo)

Heat the oil in a large pot over medium heat. Add the onions, carrots, celery, peppers and garlic and cook for 10 to 12 minutes, until vegetables are soft but not browned. Add the spices and stir. Add the tomatoes with their liquid and four cups of water. Reduce the heat to low and simmer, uncovered, for at least 45 minutes. Add the beans and simmer for at least an additional 30 minutes. Serve while hot. Garnish with shredded cheese, green onions and/or sour cream. Serves 6-8.

Winter White Bean Dip

This is another great vegetarian option, perfect for a quick appetizer for unexpected guests or a healthy snack on game day. It is easily thrown together and goes great with crackers (see below), petit toasts or crudité.

2 cans cannellini beans, drained and rinsed
¼ cup extra virgin olive oil
1 lemon, zested
1 tablespoons fresh rosemary, finely chopped (or 1 teaspoon dried rosemary)
Salt and pepper

Place the beans in a food processor and pulse until smashed. With the processor running, slowly pour the olive oil down the chute until the mixture becomes creamy. Add a little water at a time if you'd like your dip thinner. Remove the dip from the processor and stir in the lemon zest and rosemary. Season to taste with salt and pepper. Serves 6-8 as an appetizer.

Flaxseed Wonton Crackers

I had to provide a recipe with seeds! I love flaxseeds, as they are an excellent source of essential fatty acids and add a great flavor to cereals, yogurt or breads. These simple crackers are the perfect accompaniment to the bean dip or delicious on their own. You could also use sesame seeds or any other combination of spices.

24 square wonton wrappers, cut on the diagonal
1 egg white, lightly beaten with a small amount of water
3 tablespoons flaxseeds
1 tablespoon kosher or fine ground sea salt
1 teaspoon sugar (optional)
Spray olive oil

Preheat the oven to 350°. Line several baking sheets with parchment paper and spread out the wonton wrappers so they are not touching. Spray them with the oil and flip them over. Combine the flaxseeds, salt and sugar in a small dish. Using a pastry brush, lightly brush the egg wash on the wontons and sprinkle with the flaxseed mixture. Place in the oven and bake for about 5-8 minutes, or until the crackers are lightly browned on the edges. Remove from the oven and allow to cool on the pan for 10 minutes. Remove to a rack to cool completely. Store in an airtight container for up to one week.