Table o Contents

The New American Plate 3

Selecting and Storing 9

Cooking \3

Seasonings \5

Sauces \9

Recipes 20

American Institute for Cancer Research

American Institute for Cancer Research

The word is out that a plant-based diet helps to fight obesity and chronic illnesses such as heart disease, adult onset diabetes and cancer. Many Americans have begun following AlCR's advice to fill their plates with two-thirds (or more) vegetables, fruits, whole grains and beans and one-third (or less) fish, poultry or red meat. That is, they are trying to take the spotlight off animal protein and push vegetables center stage. To do that, they reduce their serving of meat to no more than three ounces - the size of a deck of cards. Then they add three or more servings of vegetables, fruits, whole grains and beans. That's the New American Plate.

To make the New American Plate work for you, you need to serve enticing vegetable dishes that can play the starring role in your meals. This brochure contains 22 vegetable recipes that will update your plate for health, taste and variety. It also offers tips for selecting vegetables, seasoning them and making healthy sauces that add to their charisma. All of the recipes offered here are easy and quick. Furthermore, they can be adapted for use with other vegetables. They can help you make eating for a healthy weight and healthy life a novel and exciting experience.

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