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1 or 2 sliced onions

One 1-pound can pineapple chunks, drained (reserve juice)

Heat oil in a large pan and sauté vegetables briefly. Add onion and pineapple chunks and sauté for 1 minute or so.

Sweet and Sour Sauce

2½ tablespoons cornstarch

Reserved pineapple juice

¼ cup brown sugar

¼ cup vinegar

1 tablespoon soysauce

Make a smooth paste of the cornstarch and a few tablespoons pineapple juice and combine with remaining ingredients. Add to the stir-fried vegetables and cook, stirring, until the sauce thickens and is clear and glutinous.

To serve, spoon the cooked (and reheated, if necessary) rice onto a large platter (you may need two). Spread the tempura vegetables (on shredded cabbage, if you used it) around the edges and spoon the sauced stir-fried vegetables over rice. If you like, sprinkle some finely chopped scallions over all. A beautiful dinner.

Complementary protein: wheat + soy + rice

10.

Harvest Dinner

Menu:

Walnut-Cheddar Loaf

Steamed broccoli with lemon sauce

Fried sliced apples

Indian Pudding or Soybean Pie (this page, this page)

Walnut-Cheddar Loaf

5 to 6 servings

This is especially nice served with a cheese sauce, with whole walnuts sprinkled on top.

2 tablespoons oil for sautéing

2 cups chopped onions

1 cup coarsely ground black walnuts

1 cup grated cheddar cheese

2 tablespoons lemon juice

2 eggs, beaten Salt to taste

2 tablespoons nutritional yeast

1 teaspoon caraway seeds

1¼ cups cooked brown rice (½ cup uncooked)

Preheat oven to 350°F. Heat oil and sauté onions until translucent. Mix with remaining ingredients and put in an oiled loaf pan. Bake for 30 minutes.

Complementary protein: rice + milk product

11.

Pizza Party

Menu:

Complementary Pizza

Caesar salad

Complementary Pizza

4 ten-inch pizzas

The pizza looks like work, but it makes a wonderful supper dish—high protein in amount and quality.

2 tablespoons dry baking yeast

1¼ cups warm water

3 teaspoons honey

¼ cup olive oil plus 3 tablespoons for sautéing

1 teaspoon salt (optional)

2½ cups whole wheat flour

½ cup soy flour

1 cup finely chopped onions

1 tablespoon minced garlic

4 cups canned tomatoes, chopped

1 small can tomato paste

1 tablespoon oregano

1 tablespoon fresh or 1 teaspoon dried basil

1 bay leaf

Salt and pepper to taste

Cornmeal for dusting

1 pound mozzarella cheese, grated

½ cup freshly grated Parmesan cheese

Garnishes (optional): sliced garlic, onion, mushrooms, green pepper

Dissolve yeast in water with 1 teaspoon honey. Mix with ¼ cup oil, salt, and flours in a large bowl. Turn out on a floured board and knead until smooth and elastic. Oil the bowl, return the dough to it, and set in a warm place for about 1½ hours, until dough doubles in volume. Punch down and knead again for a few minutes to make dough easy to handle.

Heat remaining 3 tablespoons oil in a large pot and sauté onions and garlic until soft. Add tomatoes, tomato paste, herbs, remaining 2 teaspoons honey, and salt and pepper and bring to a boil; lower heat and cook 1 hour, stirring occasionally. Remove bay leaf. If you want a smooth sauce, sieve or purée it.

Preheat oven to 500°F. Divide dough into quarters and stretch each into a 5-inch circle, then roll out to a circle 10 inches in diameter and about ⅛ inch thick. Dust baking pans with cornmeal, put pizzas on top, and pinch a small rim around the edge of each. For each pizza use ½ cup tomato sauce, ½ cup mozzarella cheese, and 2 tablespoons Parmesan cheese. Top with your choice of garnishes and bake 10 to 15 minutes.

Complementary protein: wheat + soy + milk products

Part IV

And All The Extras

1.

Snacks, Appetizers, and Candies That Count

Snacks that count

Instant Cottage Cheese Pudding

Instant Buttermilk Pudding

Peanut Butter Protein Sandwich

Low-Calorie Cheese Spread

Appetizers that count

*Cool Spinach Appetizer

Cold Gallentine

Sesame Crisp Crackers

Bean Dip, Arab Style

Bean Dip, Mexican Style

Cottage Cheese and Seafood Dip

Party Snacks

(For other appetizer ideas, see the Menus in Part III.)