Hope's Edge: The Next Diet for a Small Planet (29 page)

S
IMPLE
K
ITCHEN
T
IME
-S
AVERS

No-hassle cooking with plant foods requires a few basic tools. The small investment of money will pay off in hours and hours of time saved. Here are some no-kitchen-should-be-without suggestions.

Pressure cooker
. Even though
I
recommended using a pressure cooker in the first edition of this book, many friends tell me that they don’t use one. So let me underline again the usefulness of this old-fashioned tool. Beans that would require hours of soaking and cooking take only 35 to 45 minutes, with no soaking. Grains cook in less than half an hour; potatoes and carrots for soups and stews cook in a few minutes. I think using a pressure cooker is a matter of getting into the habit. Becoming comfortable with it may take some time, but it’s worth it. I have found the technique very simple, and have never had any trouble.

I also devised a foolproof method for pressure-cooking grains. I bought a stainless-steel mixing bowl that fits inside my pressure cooker and is about one inch shorter than the inside height of the cooker. I fill the pressure cooker with about three inches of water and put the grain or beans I am cooking in the bowl, with enough water to cover the food plus about one inch. I put the bowl inside the cooker and cook it per conventional pressure cooker instructions. This method is quick—I never have to measure the water, because I just add water to a level one inch above the food—and it is impossible to scorch the food because of the water between the bowl and the pressure cooker.

You can also use this method to cook two items separately in the same pressure cooker. Simply put one food in the pressure cooker, with the same amount of water as you would ordinarily use in a pressure cooker, and the other food in the stainless-steel bowl, with water to cover plus about one inch.

If you don’t want to try it my style, simply follow the basic cooking instructions that come with your pressure cooker, or see
Appendix C
. New pressure cookers are too expensive for some budgets, but a friend of mine found an almost-new one for $5 at a secondhand store.

Vegetable chopper
. Never again pass over a recipe because you don’t want to take the time to chop vegetables with a knife. You don’t have to. If you are not as adept with a knife as Julia Child, you’ll want a vegetable chopper. I have a plunger-type blade in a round plastic case.

Salad spinner
. Originating in France, this round plastic device (about the size of a big salad bowl) cuts my salad-making time at least in half. You simply put all the greens in it, cover with water, and wash. Pour out the water and then spin the greens dry in seconds.

Vegetable steamer
. A perforated metal sheet on short legs, with leaves that open to cover the bottom of the pot. You put an inch of water under the steamer, and the steam from the water cooks the vegetables, which retain their vitamins and form.

Garlic press
. Never again will you have the frustration of trying to mince a tiny clove of garlic with a knife. Just put the clove in and squeeze. Widely available, and cheap. You can either mince or press the garlic in the recipes that follow.

Blender
. This useful gadget will help you make instant soups and spreads as well as your favorite shakes and sauces. Again, you can pick up a good used one at a secondhand store or flea market.

3.
Understanding Protein Complementarity

M
OST OF THE
recipes that follow combine foods whose proteins are complementary. In Book One,
Part III
, I explained protein complementarity—how by combining certain protein foods we can create one more usable by the body than the two eaten separately. I went on to say that what I had learned since my earlier books is that concern about “complementing” our proteins is probably not necessary for most people.
Even without meat
, the average person who eats a varied diet of whole foods and only modest amounts of sugar and fat is getting his or her recommended protein allowance. Remember that stress—from disease, physical exertion, or psychological pressure—can increase your body’s need for protein. But since the recommended protein allowance is higher than most people need anyway, most of us would still be covered without concern about eating complementary proteins, even under stress. Then why bother with complementary proteins?

People are different. We don’t all fit the averages. Some scientists believe, for example, that current protein allowances do
not
cover 97.5 percent of the population, as they claim to. If you are an individual with an unusually high protein need, then combining foods to maximize the usable protein
is
important, especially when you are under stress. But how do you know if you are one of those people? There is no simple answer. All you can do is observe your health and how rapidly you heal. You can try diets with different protein levels and see what feels right for you. If you feel that you have an exceptionally high need for protein, consult the tables in
Appendix B
to learn the best foods for upping your protein intake.

But there is another minority whose need for protein is exceptionally high—pregnant and breast-feeding women. A pregnant woman needs 30 additional grams of protein; a breast-feeding woman, 20 grams. The complementary protein recipes will be of special value to them.

So, one reason that I have stuck to complementary proteins in the recipes that follow is that they are of benefit to this minority. But the rest of us benefit, too, for complementary protein combinations make for delicious recipes—they are combinations that formed the basis of the world’s traditional cuisines. We use them naturally in our cooking without even being aware of it. The three most common complementary protein combinations are:

1. Grains (rice, corn, wheat, barley, etc.) + legumes (peas, beans, lentils).

2. Grains + milk products.

3. Seeds (sesame or sunflower) + legumes.

How much more usable protein do you get by eating complementary proteins together compared to eating them separately?

No one knows precisely. For the first two editions of this book I used as my basic source
Amino Acid Content of Foods and Biological Data on Protein
, published by the Food and Agriculture Organization of the United States (Rome, 1970). I took the proportions of foods that produced the highest scores in tests with experimental animals. They indicated that when foods are combined in certain proportions as much as 50 percent more of the protein is usable by the body, compared to these same foods eaten separately. But there has been much scientific debate on the best ways to determine the usability of protein. Animal studies are now viewed as imprecise indicators of how usable a protein would be by humans. Rats, often used in these experiments, have a considerably different balance of amino acid needs. A recent book,
Nutritional Evaluation of Protein Foods
(The United Nations University World Hunger Programme, Food and Nutrition Bulletin, Supplement 4), edited by Peter L. Pellett and Vernon R. Young, describes the state of the uncertainty about the best way to determine the usability of proteins by humans. So, while we cannot pin down
exactly
how much more usable protein we get by eating certain foods in combination, as I tried to do in previous editions, it is safe to say that the increase is significant. That fact is not disputed in the scientific community. But for this edition I have deleted the charts that indicate exact proportions of complementary proteins. They give an impression of more precision than currently exists in our understanding.

Another change you’ll find in this edition is that I don’t refer to my recipes as “High-Protein Meatless Meals.” I don’t think we need to worry about “high” protein. If we get “some” protein in most of the foods we eat, we’ll easily meet our protein needs.

In sum, what I’ve learned over ten years is that it is easier than I thought!

Part II
Meatless Meals in a Dish

1.
Sauces That Make a Meal

Sauces That Keep

*
Korean Barbecue Sauce

*
Indonesian Peanut Sauce (Gado-Gado)

*
Tofu Spaghetti Sauce

*
Cashew Gravy

Quick: Sauces

Fettuccine al Marco

Mushroom Stroganoff

Pesto Genovese-American

*
Emptying the Fridge

*
New recipe.

H
ERE ARE EASY
-to-make sauces that can turn any combination of vegetables, pasta, your favorite grain, or sautéed tofu into a delicious dinner. Most of them keep well in the refrigerator—some for as long as two or three weeks. Others can be frozen and taken out any morning for a quick evening meal.

Korean Barbecue Sauce

About 1 cup

A favorite of Joan Donaldson-Van Voorhees of Pennville, Michigan, this is the recipe that converted my ten-year-old diehard anti-tofu son. Joan writes that “the maple flavor is what makes it special and from Michigan,” but it is awfully good even with honey. Served with (or over) brown rice, it makes a meal.

1 to 4 tablespoons toasted ground sesame seeds

3 green onions, chopped

4 cloves garlic, minced

¼ cup soy sauce

2 tablespoons sesame oil

2 tablespoons maple syrup or honey

2 to 4 tablespoons sherry

⅛ teaspoon pepper

Stir or blend until thoroughly mixed. Marinate slices of tofu in the sauce for several hours, grille and serve with sauce.

This sauce keeps for weeks in the refrigerator. Try marinating whole mushrooms in it, for a special appetizer.

Complementary protein: soy (tofu) + sesame + rice

Indonesian Peanut Sauce (Gado-Gado)

Serves 6

Public-interest lawyer Kathy Severens of Rosalie, Nebraska, served this beautiful dish to a group of friends as we sat around a picnic table in the yard of her home, a converted country schoolhouse. It’s easy and quick to make, but can be very festive for special occasions. I once created a striking platter by making a bed of fresh spinach leaves and covering it with a layer of red cabbage leaves. The steamed mixed vegetables went on top, with a bowl of sauce in the center.

Traditionally Gado-Gado is served over steamed vegetables and/or grain. Choose a variety of colorful vegetables; Kathy suggests starting with leafy vegetables such as spinach or Chinese cabbage, then adding string beans, zucchini, and cauliflower. Cooked cubed potatoes are almost always included.

2 tablespoons oil

6 cloves garlic, minced

1 medium onion, finely chopped

1 tablespoon fresh grated ginger (or more, to taste)

1 teaspoon red chili powder (or more, to taste)

2 tablespoons soy sauce

¼ cup tomato sauce

Juice of ½ lime or lemon

2 cups coconut milk,* low-fat milk, or soy milk

2 cups peanut butter

Heat oil and saute garlic and onion until onion is translucent. Add ginger and cook 2 minutes. Add remaining ingredients and cook gently 5 to 10 minutes, being careful not to let mixture burn. Serve it on vegetables, grains, or sautéed tofu.

For the best flavor, make the sauce a day ahead of serving time. It keeps well for a couple of weeks in the refrigerator.

Complementary protein: peanuts + rice or other grain

* You can use 1 cup grated or slivered unsweetened coconut soaked in 1 cup warm water for an hour.

Tofu Spaghetti Sauce

8 servings

A favorite of Bill and Akiko Shurtleff of the Soyfoods Center in Lafayette, California.

2 tablespoons oil or margarine

1 to 2 large cloves garlic, minced

2 onions, minced

21 ounces firm tofu, cut into ½-inch cubes or crumbled

10 medium mushrooms, sliced (about 1½ cups),- or 1 medium zucchini, chopped (about 2½ cups)

1¼ cups chopped celery (2 to 3 stalks)

1 cup chopped carrots (2 medium)

2½ cups chopped green peppers (about 2 peppers)

10 cups peeled and chopped tomatoes, or two 8-ounce cans tomato sauce and one 6-ounce can tomato paste

1 teaspoon salt (if using fresh tomatoes)

3 tablespoons soy sauce

2 tablespoons honey

1½ bay leaves

1 teaspoon basil

½ teaspoon oregano

Dash thyme

Dash marjoram

In a large skillet or heavy pot, heat oil and sauté garlic and onions for 1 minute. Add tofu and sauté 4 to 5 minutes. Add mushrooms and sauté 1 minute. Add remaining ingredients, bring to a boil, and simmer over low heat for 1 hour, stirring frequently.* For best flavor, refrigerate overnight to let flavors marry. Remove bay leaf, reheat, and serve over hot pasta. If desired, sprinkle with Parmesan cheese.

Complementary protein: soy (tofu) + wheat

* If you are using canned tomato sauce, simmering can be for as little as 10 minutes.

Cashew Gravy

1½ cups gravy

Inspired by a recipe from Barbara Cuomo of Freedom, Maine. Heat and serve over your favorite vegetables with grain or pasta.

½ cup cashews

½ cup water

2 tablespoons nonfat milk powder

7 teaspoonlemon juice

2 tablespoons whole wheat flour

2 tablespoons gratedcoconut (optional)

Process in a blender until smooth. Adjust consistency by adding water.

Complementary protein: nuts + grain

Fettuccine al Marco

4 servings

This dish may not be as rich-tasting as Fettuccine Alfredo, but it has a lot fewer calories and a lot more protein—and it is delicious!

½ pound fettuccine or other noodles*

1½ cups ricotta or cottage cheese

1¼ cup Parmesan cheese

½ cup yogurt

½ cup parsley

2 cups spinach leaves (optional
*
)

Salt and pepper to taste

Garnish: your choice of herbs (such as fresh basil), and sliced black olives or fresh parsley

Start cooking the pasta. In a blender, process cheeses, yogurt, parsley, spinach, and salt and pepper until very smooth. When pasta is al dente, drain and toss with sauce. Garnish with herbs and olives and serve immediately.

Complementary protein: wheat + milk products

* Spinach noodles provide an attractive contrast if you make the sauce without spinach leaves; otherwise, use white pasta for contrast.

Mushroom Stroganoff

4 servings

With a favorite green salad and Italian dressing, this may be the most elegant “instant” dish you’ve ever made.

½ pound flat egg noodles

1 tablespoon margarine

1small onion, finely chopped

½ pound mushrooms, halved (if small, leave some whole)

1to 2 cloves garlic, crushed

2 tablespoons fresh or 1 tablespoon dried parsley

3 dashes Worcestershire sauce

1 cup cottage cheese

½ cup yogurt

Salt and pepper to taste

Garnish: fresh parsley

Start cooking the noodles. Heat the margarine and sauté the onion, mushrooms, and garlic until onion is translucent; add parsley when onion is almost done. Stir in Worcestershire sauce. In a blender, process cottage cheese, yogurt, and salt and pepper until smooth. Remove vegetables from heat and stir in blender mixture. Serve immediately over hot noodles and garnish with more parsley.

Complementary protein: wheat + milk products

Pesto Genovese-American

6 servings

This dish has a subtle and absolutely unique flavor—especially when served with hot or sweet marinated Italian peppers and garlic bread.

½ cup olive oil

2 cloves garlic

3 tablespoons pignolia nuts or sunflower seeds

¼ teaspoon pepper

2 cups chopped fresh basil

1 cup freshly grated Parmesan cheese or ½ cup commercial grated Parmesan

1 pound linguine

In a covered blender, process oil and garlic on high speed until smooth. Let stand for 15 minutes. Remove inner cap or cover of blender and gradually add nuts and pepper, blending until smooth. A little at a time, add basil. Stir mixture down with a thin scraper (turn blender off first) and add Parmesan cheese. Cook linguine and drain, reserving ½ cup cooking water. Toss linguine with reserved water, transfer to a large heated platter, pour on sauce, and toss with two forks until evenly blended. Serve with additional grated Parmesan, if you wish.

Complementary protein: nuts + wheat + milk products

Emptying the Fridge

3 servings

This recipe is a variation on San Franciscan Terry Gilbreath-Hart’s suggestion for a quick and tasty way to use just about any leftover vegetables you have on hand. The essence is a delicious white sauce that lends itself to endless adaptation. The cabbage and carrots called for here were what happened to be in
my
refrigerator.

Oil for sautéing

1 onion, chopped

½ head cabbage, coarsely chopped

2 carrots, coarsely chopped

¾ teaspoon grated fresh ginger

1 tablespoon soy sauce

1 clove garlic, minced Pepper to taste

2 tablespoons flour

2 tablespoons margarine

½ cup low-fat condensed milk

½ cup low-fat milk

1/3 to ½ cup yogurt

¼ cup Parmesan cheese

Salt and pepper to taste

Garnish: ¼ cup toasted sesame seeds or chopped walnuts

Heat oil in a large skillet and sauté vegetables until barely tender. Add ginger, soy sauce, garlic, and pepper. In a saucepan, brown flour in margarine and add milk, a little at a time, stirring until sauce rethickens between each addition. Take sauce off the heat and add yogurt, Parmesan cheese, and salt and pepper, if necessary. Stir sauce into vegetables. Garnish and serve over noodles, rice, or boiled spinach.

Complementary protein: milk + grain