You don’t have to be a vegetarian to eat like one.
When dining out, some of the deliciously inventive salads and vegetable side dishes being created by chefs today are enough to entice even loyal steak lovers into choosing a meatless meal now and then.
No longer satisfied with green beans or a side of rice, customers craving more interesting offerings have upped the ante on restaurant veggies.
Dietitians give culinary kudos to folks who eat their vegetables, including vegetarian options for the main course. The U.S. dietary guidelines encourage all of us to vary our protein routine more by choosing beans, peas, nuts and seeds.
Happily, you can accomplish that goal pretty easily when dining out because most places offer vegetarian entrees such as veggie burgers, substantial vegetable plates or pasta primavera.
Ethnic menus are especially adaptable, because in other cultures meat may be used sparingly while vegetables and starches reign supreme.
Vegetarian options
– Choose a menu item and hold the meat. This won’t work for beef stew, but you can ask for the grilled chicken to be left off the salad of greens, tomatoes, avocado, hard-boiled egg, sweet onion and balsamic citrus dressing.
– Don’t assume a side dish is vegetarian. Risotto is often made with beef or chicken stock, for example.
– Create your own vegetarian plate by choosing among several side dishes offered with meat entrees on the menu. Ask what else might be available.
– Go easy on the cheese. Vegetarian options can be loaded with calories if they’re made with full-fat dairy products. Dietitian Jo Lichten cautions, “While cheese is a good source of protein, it contains as much fat–ounce for ounce–as fried chicken!”
– Think balanced meal, not just rabbit food. Vegetarian diets should include a variety of whole grains, vegetables, fruit, legumes and nuts.
