Lesson 3: Meal Planning
Dinner
When I first began cutting back on meat, friends would ask me, “What do you eat?” That’s because they were still thinking that meat had to be the main dish. When you get past that, it becomes clear that there are many good foods to enjoy. The large variety of grains and legumes can be prepared in so many ways to create attractive main dishes.
Split pea soup with whole wheat crackers and a salad makes a delicious dinner.
One of our favorite flavorful meals is rice, pinto beans, jalapeno cornbread, cole slaw, turnip greens, and sliced tomatoes. We consider the rice and beans to be the main dishes and the other foods as side dishes.
Veggie eating does not have to be bland. Another favorite of ours is a spicy Mexican food menu of beans and Spanish rice as main dishes with chalupas and cheese enchiladas. And on hot summer days, we like to eat light and enjoy a large green salad with sunflower seeds. We still enjoy many of the same foods as we did before, such as hot dogs, hamburgers, chili, spaghetti and meatballs, lasagna, pizza, bologna sandwiches, and even 'bacon'/lettuce/tomato sandwiches, but use soybean products in place of meat.
Tex-Mex Chalupas
(sometimes called tostados)
6 crisp corn tortillas
1 can jalapeno refried beans
1/2 cup salsa (or picante sauce)
½ onion, finely chopped
1 large tomato, chopped
1 cup shredded lettuce
8 oz bag of shredded Cheddar cheese
Spread refried beans on tortillas and then layer remaining ingredients in the order they are listed. Other options include rice, guacamole, or sour cream. Microwave until cheese begins to soften.
Joy’s Simple Garden Salad
1 cup shredded Romaine lettuce
1 tomato, chopped
3 baby carrots, sliced
1 celery stick, chopped
3 cauliflower florets
sunflower seeds
Add 1 or 2 Tbsp mayonnaise, salt and pepper, and toss. Juice from the tomato will blend with the mayo to create a delicious dressing.
