Nashville, the heart of the South, is famed for its “meat and three” tradition, alongside hot chicken and country music. This classic Southern meal features a meat of your choice accompanied by three vegetable side dishes. While the origins are humble – likely born from efficiency in bustling diners – the “meat and three” concept reflects home-style Southern cooking, where a main course is always complemented by a generous array of vegetables. Many of us grew up with mothers who believed a meal was incomplete without at least three veggies, plus warm bread and a sweet dessert. These were comforting, familiar meals.
However, our understanding of healthy eating has evolved. While we appreciate the rich flavors of traditional Southern cooking, we now know that some methods aren’t the healthiest. To Southern chefs and cookbook authors who champion greens saturated in pork fat, okra fried in bacon grease, and squash drowning in butter, I offer a different perspective. There’s a better way to prepare those wonderful garden vegetables – a way that honors their natural flavors, pleases your palate, and earns the approval of your cardiologist. If you’re open to a healthier approach, keep reading. If not, you might prefer sticking to the traditional, heavier fare.
Lessons from Southern Cooking History
The historical reliance on pork fat in Southern vegetable dishes like green beans stems from practicality. In farming communities, fatty pork was readily available. Its saltiness and richness enhanced the flavor of simple beans, while the fat content added substance to the meal.
According to Southern food historian Leni Sorenson, the history of Southern cuisine is deeply rooted in economic necessity. Historically, desserts and sugar were luxuries for the poor. They relied on readily available and affordable ingredients like field peas. Fatty meats like pork were essential for sustenance, providing much-needed calories for demanding physical labor in fields and factories. Vegetables simmered with pork, like beans or peas, often formed the main part of the meal, with the pork providing a sense of fullness and energy. However, our lifestyles have changed significantly, and we can now enjoy green beans and other vegetables in more delicious and health-conscious ways.
The Modern, Healthier Approach: Minimal Water Cooking
A contemporary and healthier method for preparing green beans involves using minimal water and eliminating added animal fats. Cooking green beans on the stovetop in just enough water to cover them halfway allows them to cook through perfectly without becoming overly crisp or losing their nutrients. This technique, developed by creative cooks seeking healthier options, often incorporates olive oil, onion, brown sugar, salt, and pepper. This simple combination creates a surprisingly smoky and deeply satisfying flavor that beautifully seasons the beans. This approach respects the heritage of Southern cooking while adapting it for modern health needs.
