BOOK TWO: EATING WELL ON A SMALL PLANET: COMPLEMENTARY PROTEIN RECIPES, MENUS, TIPS
PART I: TIPS FOR MAKING MEALS WITHOUT MEAT
- Chapter 1 - What Is a Meal Without Meat?
This is a chapter based on taking the main focus off the "MEAT" of the meal and turning it to focusing on the sides we have so commonly forgot that are more important. Instead of having mom receive to the commonly asked question of, "what's for dinner" with a traditional response from mom extending to "porkchops, steak, meatloaf, ham". We should be wanting mom to answer back with vegetables, fruit, and grains.
- Chapter 2 - "But It Takes Too Much Time..."
Lappe has develop her own secret list of what to use to make life easier for every cook: - knowing what to have on hand for easy meals
- taking advantage of 'intentional leftovers'
- changing where you shop
- a handy kitchen layout and time-saving utensils
She goes into detail on how preparation time and actually cooking an item is almost the same amount of time. The only difference is you may need to add a few extra ingredients for that homemade taste which in the end tends to be healthier for you anyways!
Getting utensils that are in close reach around the kitchen will help with your meal control. Easy access to just how much you want to eat or are willing to consume will not only help you measure it out but will visually let you see what you will be stuffing into your tummy.
She suggests every home could consist of: a pressure cooker, vegetable chopper, salad spinner, vegetable steamer, garlic press, and a blender. This allows you to fix healthy food in no time flat!
My house actually has a pressure cooker, a dehydrator, a vegetable chopper/spinner, and a blender! You'd be surprised at how often I use all these items. I'd say for an average college student I do spend a lot of time my time cooking so I end up with the 'intentional leftovers' and easy meals so I don't turn into that rut of not having anything to eat because it's not "quick" enough.
- Chapter 3 - Understanding Protein Complementarity (til pg 225)
Many people aren't aware of what complementary proteins are. Complementary proteins give you an additional boost of usable proteins in your diet.
The three most common are:
- Grains (rice, corn, wheat, barley, etc) + legumes (peas, beans, lentils)
- Grains + milk products
- Seeds (sesame or sunflower) + legumes
Most people aren't aware that complementary proteins are out there and the direct need that each individual differs in needing them. Everyone is different and requires a fluctuating amount for the different body shapes out in the world.
A group that gets forgotten a lot who needs this complementary protein is women who are pregnant and breast-feeding. They have an exceptionally high need for more protein. Complimentary proteins are a necessity for them to include in their daily diet.
I personally never knew the combinations and added benefits of complementary proteins. This section of the book really filled me in on what it was. Lappe even noted that she had to change around this part because of the ever changing nutrition levels and new findings.
PART II: MEATLESS MEALS IN DISHES
- Chapter 1: Sauces That Make a Meal
Detailed sauce recipes ranging from 'sauces that keep' to 'quick sauces'. The 'sauces that keep' can remain in the refrigerator for up to two to three weeks or could be frozen until further use. Korean Barbecue Sauce, Indonesian Peanut Sauce, Tofu Spaghetti Sauce, and Cashew Gravy are her 'sauces that keep'. Lappe's 'quick sauces' are Fettuccine al Marco, Mushroom Stroganoff, and Pesto Genovese-American.
I actually think this section is really good --> my mom used to make a similar recipe to Lappe's Mushroom Stroganoff too! It actually does taste delicious, I won't lie :)
- Chapter 2: Something from the Oven
This chapter dives into the old word 'casserole' and spices it up. It doesn't limit you to the boring unappealing recipes that your grandmother used to throw together! It takes a nice spice on life and really heats somethings up and gets your taste buds salivating again.
It includes recipes based upon the food selections:
1. The first area is the Baked Italian with recipes called: Spinach Lasagne Special, East-Meets-West Lasagne, Ricotta Lasagne Swirls, and Spaghetti for Peanuts.
2. The second area is my favorite section--> With a Mexican Flavor that includes recipes called: Enchiladas Gomez Style, Enchilada Bake, Easy Mexican Pan Bread, South of the Border Bake.
3. The third focuses on the Vegetable Bake: Baked Stuffed Anything, Sue's Famous Vegetable Squares, Spinach-Rice Pot, and Sesame Eggplant Parmesan.
4. The fourth area is the Bean Bake: Bolinas Soy-burgers, Broiled Falafel Patties, Savory Stuffed Peppers, and Garbanzo Bake. The last section is the Cheese Bake which includes these recipes: Pasticcio, Greek Cheese and Spinach Wedges, Noodle-Cheese "Souffle", and Golden Parsley Potatoes.
This section sounds so delicious! Especially the With A Mexican Flavor. My boyfriend and I are always trying to heat things up with our food taste and this section has actually inspired us to create more veggie based Mexican styled food. I have my own recipe of an enchilada bake but Lappes' Enchilada Bake sounds just as delicious! Plus you can't beat the fact that it's aimed at being healthy.
- Chapter 3: International Meals from the Top of the Stove
This recipe chapter really allows you to see/make foods from different areas of the world. It expands the typical American food genre and branches out. Lappe makes the statement that you need to make more to have the intentional leftovers. These recipes are perfect since they have longer shelf life.
The first portion is focused on Indian Curry flavors including recipes called: Sabji (lentil curry), Summer Curry, Song of India Rice, and Fried Spice Tofu.
The second area is the Chinese Style that has recipes called: Sweet and Sour Tofu, Super Sweet and Sour Tempeh, Chinese Cabbage -Northern Chinese Style.
The third part is from the Latin style: Joan's Brazilian Rice and a Spanish Bulgur.
The fourth realm is focused on Other Cultures including: Mjeddrah, Greek-Style Skillet with Mint, Roman Rice and Beans, Potato Latkes, and Sweet and Sour Stuffed Cabbage.
The final portion is an upgrade to the All-American style. The recipes focus on Homemade Tofu Burgers and Creamed Celery Saute.
I'm quite interested in this chapter because most of the meals tend to lean towards tofu. I've never actually tried tofu and I think it'd be interesting to indulge in since so many of these creations really emphasize it.
- Chapter 4: Pie-in-the-Sky Suppers
Many people dread to make pie crusts for any type of cuisine whether it is pie or a course-filled meal. Lappe gives an easy way to create a pie crust; simply pat the ingredients into the pie plate so you take the hard work right out of it.
These "pat in crusts" are taking the chapter over with recipes including: Sesame -Whole Wheat "Pat-In" Crust, Parmesan Rice Crust, Quick Cornmeal Crust, One-Egg Tofu Quiche, Crusty Corn-Bean Pie, and Garden Vegetable Pie.
I would recommend simply from the ingredients the Garden Vegetable Pie! It sounds so delicious and almost to die for. Simple vegetables and a few additional ingredients combined into a crust sound SUPER healthy too; talk about a dream come true.
- Chapter 5: The Universal Favorite: The Sandwich
A chapter based off the traditional use of a sandwich but it takes away the bun section and uses a tortilla or a pita wrap. It puts a new spin on the old way to consume a 'sammy'.
Recipes for the new pita and tortillas include: Tostadas, Middle Eastern Tacos, Tortillas Verdes, Terry's Takeout Tofu, American Variations, and Instant Pizza Miniatures.
This chapter screams my name! Number one I love tortillas and number two I have recently just started enjoying the new pita style in my life. My roommates are all hummus and pita fans and have recently gotten me hooked. I'm joining in on the trend of eating these healthier meals. This section will fit perfectly into what I actually have in my refrigerator.
- Chapter 6: A Meal in a Soup Pot
Soup, Soup, and more Soup! This chapter is a soup based frenzy. It impliments the normal favorite soups and removes the meaty portions of them. It adds back in the delicious legume family based textures to fill you up just as quick!
Quite a few soup recipes are included:
Golden Gate Minestrone, Cream of Anything Soup, Carrot and Onion Soup, Tom's True Grits Chili, Lentils -Monastery Style, Hearty Tomato Soup, Turkish Barley-Buttermilk Soup, Millet-Cauliflower Soup, Old-fashioned Potato Soup, Mulligatawny, Cold Zucchini and Buttermilk Soup, and Cold Curried Apple and Buttermilk Soup.
I think the Cold Zucchini and Buttermilk Soup sound delicious!!! I love Zucchini in practically EVERYTHING. Therefore, I'm sure it wouldn't be wrong in this delicious dish!
- Chapter 7: A Meal in a Salad Bowl (til pg 302)
Not only a healthy meal but a good variety can be added to these scrumptious salad bowls.
Here are some recipes Lappe gives out: - Exotic Rice Salad, Macaroni Salad Ricotta, Tabouli, Vegetable Salad Carousel, Tempeh and Bulgur Salad, Garbanzo and Cheese Salad, Lentil Salad, Fine Fruit Salad and Other Ideas, Ultimate "Egg Salad, and Tempeh Mock Chicken Salad.
I think anyone that enjoys fruit would love to indulge in the Fine Fruit Salad. Ingredients include: peanuts, sunflower seeds, apples, bananas, tangerine or oranges, peaches, grapes, raisins, coconuts, honey, lemon, white wine, and a few fresh mint leaves. Talk about AMAZING! Nummy :)
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