Hope's Edge_ The Next Diet for a Small Planet - Frances Moore Lappe [136]
Heat margarine and lightly sauté green onion and mushrooms. Add tofu, turmeric, pepper, and cheese and cook over low heat until tofu is thoroughly heated, 5 to 10 minutes. Drain off excess water. Serve with toasted whole-grain bread or English muffins.
Variations: Add ½ diced bell pepper and 1 small diced tomato.
Add 1 to 2 teaspoons chili salsa.
Serve topped with avocado slices.
Complementary protein: cheese + soy (tofu)—both highly usable
3.
Baked-In Protein
Nonyeast bread
Whole Wheat Quick Bread
*Jenny’s Tofu Corn Bread
Yeast bread
No-Wait Wheat-Oat Bread
Quick and Easy Pumpernickel
Wheat-Soy-Sesame Bread
Triti-Casserole Bread
Steamed bread
Boston Brown Bread
Muffins and sticks
*Perri’s Best Bran Muffins
*Orange Bran Muffins
Orange Sesame Muffins
Peanut Butter Corn Sticks
*New recipe.
Bread and other baked items can be a good source of protein with only minor (and taste-improving) changes in the way they are usually made. Only two slices of most of the breads in this section will provide at least one-fifth of your daily protein allowance—about twice what you would get from the best commercial bread. And that is before you put anything on it! Making the protein in baked goods count will become second nature once you become acquainted with the simple ways any recipe can be adapted. (Also see Quick Mix for biscuits, muffins, and coffeecake.)
1. When one of your favorite recipes calls for flour, for every cup add ¼ cup soy flour or powder or ⅛ cup soy grits (adds a nice crunchy texture), or delete some and substitute your choice of:
Wheat germ
Wheat bran
Brewer’s yeast
Ground sesame or sunflower seeds
Instant nonfat dry milk
2. When the recipe calls for cornmeal, for every cup add ⅛ cup soy flour (or ¼ cup soy grits) plus ⅛ cup instant nonfat dry milk or ¾ cup cooked beans (ever try beans in cornbread?).
3. When the recipe calls for nuts, for every ½ cup substitute ¼ cup sunflower seeds.
4. When the recipe calls for milk, add extra nonfat dry milk (or throw it in even if recipe doesn’t call for milk!), or substitute cottage cheese (more protein).
Whole Wheat Quick Bread
1 loaf
A lovely bread, especially for breakfast.
2 cups whole wheat flour
½ cup soy flour
½ teaspoon baking soda
1½ teaspoons baking powder
½ teaspoon salt (optional)
¼ cup wheat germ
¼ cup instant dry milk
6 tablespoons corn oil
1½ cups sour milk (or 1½ cups milk plus 2 teaspoons vinegar)
½ cup molasses
Sift together flours, baking soda, baking powder, and salt. Stir in wheat germ and dry milk. Combine oil, milk, and molasses and add to dry ingredients, stirring just enough to moisten thoroughly. Pour into an oiled 9×5-inch loaf pan and let stand for 20 minutes. Preheat oven to 350°F and bake until bread is nicely browned and a toothpick comes out clean, about 35 minutes.
Complementary protein: wheat + soy
Jenny’s Tofu Corn Bread
1 medium loaf
A favorite of Jennifer Raymond of Littleriver, California, from The Best of Jenny’s Kitchen. This corn bread is a bit moister, and probably chewier, than what you’re used to. It is packed with protein, as the tofu is complementary with the cornmeal and the whole wheat flour. You can omit 1 egg yolk to reduce the cholesterol; add a little extra milk to compensate.
1½ cups cornmeal
¼ cup whole wheat flour
1 teaspoon salt (optional)
1½ teaspoons baking powder
½ teaspoon baking soda
½ pound tofu
2 eggs
3 tablespoons oil
¼ cup honey
1 cup low-fat milk
Preheat oven to 425°F. Stir together cornmeal, flour, salt, baking powder, and baking soda. In a blender, process tofu, eggs, oil, honey, and milk until smooth. Add to dry ingredients and stir until just blended. Pour into a greased and floured 9×9-inch baking dish and bake for 25 to 30 minutes.
Complementary protein: soy (tofu) + wheat + corn + milk
No-Wait Wheat-Oat Bread
2 large loaves
This earthy, substantial bread is fantastic with soup. It can be made in an hour and needs no rising. It is best warmed fully.
1½ cups oatmeal
2 to 3 packages yeast
4 cups warm water