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Stir down and put in a greased 8×1½-inch casserole dish. Let rise. Preheat oven to 350°F and bake until bread is browned and sounds hollow when tapped, about 45 minutes. Remove from oven and brush with margarine.

Complementary protein: grain + milk product

Boston Brown Bread

1 large loaf

Try this bread with ricotta cheese mixed with chopped dates and nuts. It is dark and rich but not at all heavy.

1¾ cups whole wheat flour

1 cup finely ground yellow cornmeal

1/3 cup soy flour

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon salt (optional)

¾ cup molasses

2 cups low-fat milk

1 cup raisins

Preheat oven to 350°F. Stir together dry ingredients. Combine molasses and milk and stir in dry ingredients and raisins. Pour into a well-oiled loaf tin and bake for 50 to 60 minutes.

Traditionally, this bread is steamed in cans. To do this, grease the insides and lids of molds or cans with tightly fitting lids (one 2-quart mold or two smaller ones; tin foil can be used instead of lids). Fill three-fourths full, cover, and put on a trivet in a heavy kettle over 1 inch of boiling water. Cover the kettle tightly and turn heat high until steam begins to escape; then lower heat for rest of cooking. Steam 3 hours, replenishing boiling water as needed.

Complementary protein: cornmeal + soy + milk

Perri’s Best Bran Muffins

About 20 muffins

As a cook in a whole-foods restaurant in Davis, California, Perri Sloane tested many of the recipes in this book. This is one of her all-time favorites. It dates from when she worked at the Greenery Restaurant in Fullerton, California.

2 cups buttermilk

1 egg

2 tablespoons oil

½ cup honey

2 cups whole wheat flour

1½ cups wheat bran

1 cup chopped nuts

I teaspoon baking soda

1 teaspoon baking powder

Preheat oven to 350°F. Combine buttermilk, egg, oil, and honey. Stir together flour, bran, nuts, baking soda, and baking powder and add liquid ingredients. Pour into oiled muffin tins and bake 15 to 17 minutes.

Variation: Instead of nuts, use 1 cup raisins, 1 mashed banana, ½ cup peanut butter, or ½ cup dates.

Complementary protein: wheat + milk

Orange Bran Muffins

About 15 muffins

This is a favorite of Elsie Nasatir of Santa Barbara, California. She writes: “It has neither salt nor sugar and has been very well accepted by my friends.” You can omit 1 of the egg yolks to reduce cholesterol.

1 small can frozen orange-juice concentrate

1 large banana, thinly sliced

¼ cup oil

2 eggs, separated

½ cup whole wheat flour

1 teaspoon baking soda

2 cups raw bran

½ cup raisins or sunflower seeds

Preheat oven to 375°F. With an electric mixer, mix juice, banana, oil, and egg yolks until smooth. Add flour and baking soda, then bran and raisins. Beat egg whites until stiff and fold in. Spoon into greased muffin tins and bake about 20 minutes.

Variations: Substitute 1 heaping tablespoon peanut butter for the raisins, or simply add peanut butter to the other ingredients.

Complementary protein: wheat + sunflower seeds

Orange Sesame Muffins

About 12 muffins

This fairly sweet muffin goes well with a light meal. You can omit 1 egg yolk to reduce cholesterol.

1½ cups whole wheat flour

½ cup soy flour

1 teaspoon salt (optional)

¼ cup ground sesame seeds

2 teaspoons baking powder

2 eggs

½ cup yogurt or buttermilk

¼ cup oil

½ cup honey

1 tablespoon grated orange peel Juice of 2 oranges

Preheat oven to 375°F. Mix together the flours, salt, seeds, and baking powder. With an electric mixer, beat together eggs, yogurt, oil, honey, orange peel, and juice and pour into the dry ingredients. Stir just enough to moisten them and fill oiled muffin tins two-thirds full. Bake until muffins are golden, about 20 minutes.

Complementary protein: wheat + soy + sesame seeds

Peanut Butter Corn Sticks

12 sticks

These corn sticks are not too sweet. They accompany vegetable soups or stews very nicely.

1 cup whole wheat flour

1 tablespoon baking powder

½ teaspoon salt (optional)

½ cup yellow cornmeal

¼ cup peanut butter

2 tablespoons honey

1 egg, beaten

⅔ cup low-fat milk

Preheat