Meat is the center of the American diet for cultural more than nutritional reasons. Meats are more expensive than vegetable sources of protein. Even without seasoning or roasting, meats have stronger flavors than vegetable proteins. Large portions of meat demonstrate Americans’ relative wealth and taste. From fast food to family restaurants to fine dining, menus are meat-intensive. Americans love double cheeseburgers, surf and turf, and filet mignon. These favorite meals relegate vegetables to side dishes or even just condiments.
For better health, try serving a non-meat meal three times per week. Eat vegetables familiar to you; it isn’t necessary to choose exotic or strong-tasting vegetable proteins. Tomatoes, potatoes, pinto beans, rice, carrots, corn, and avocados can be the center of great meals. The following menus are American comfort foods prepared deliciously.
Tomato Soup
Stew fresh plum tomatoes with rice in your crock pot. Add sautéed carrots, onions, peppers, basil, and oregano. Season with freshly ground black pepper and a pinch of salt and sugar. Serve with grilled Monterey Jack cheese sandwiches on crusty bread.
Potato Salad
Roast small red potatoes in their skins. Add any combination of sliced olives, chopped pickles, minced scallions, chopped bell peppers, and sautéed mushrooms. Season with parsley and freshly ground black pepper. Mix in chunks of sharp cheddar cheese with vinaigrette dressing. Be sure to add mustard and cold-pressed olive oil to your dressing. Serve with a medley of fresh fruits such as orange sections, melon chunks, whole strawberries, and clusters of grapes.
Tacos
Sauté and mash pinto beans with cilantro, lime juice, and red pepper sauce. Serve with guacamole, chopped lettuce and tomatoes, grated Chihuahua cheese, and sour cream on soft corn tortillas.
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