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By Root 1463 0

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.

HERE 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.