Hope's Edge: The Next Diet for a Small Planet (42 page)

1/3 cup instant dry milk or ¼ cup noninstant dry milk

1 tablespoon vanilla

Preheat oven to 400°F. Put oats and wheat in a large baking pan (or Dutch oven) and toast in the oven until nicely browned, shaking every few minutes. When they are done, add wheat germ, sesame seeds, milk, brewer’s yeast, and coconut. Toast for about 5 minutes. Stir in oil, honey, and vanilla and toast for 5 more minutes. Store in a loosely covered jar.

   
Variation:
Along with the sesame seeds add 1 cup each or combined whole or ground peanuts, walnuts, sunflower seeds.

Complementary protein: sesame seeds + milk + wheat

Chunky granola (With No Oil Added)

Susan Weber of Willits, California, volunteered several weeks’ work at the Institute. She brought with her this recipe, which appeals to me because it doesn’t call for added oil, unlike most Granola recipes. Susan’s family calls it “Cookie Crunch Granola,” but she thought that sounded too much like General Foods’ creation.

8 cups roiled oats

1 to 2 cups nuts

½ cup sunflower seeds

½ cup sesame seeds

½ cup whole millet or buckwheat groats

3 cups or more whole wheat flour (or part cornmeal, rice flour, or other whole-grain flour)

1 to 2 teaspoons salt (optional)

½ to 1 cup honey

1 to 2 cups hot water (more water makes it chunkier, less makes it crumbly)

1 teaspoon vanilla

Preheat oven to 350°F. In a large bowl or pot, combine oats, nuts, seeds, millet, flour, and salt. Mix together honey, water, and vanilla, and stir into dry ingredients. Spread on a lightly oiled baking sheet and squeeze mixture together to form small chunks, but don’t crowd; the chunks need to bake clear through. Roast until golden brown, about 10 to 20 minutes. (With the larger amount of water, reduce heat and bake longer.) As it bakes the granola may need stirring to brown evenly. Cool thoroughly before storing.

Variations:
Replace part of the water with the freshly squeezed juice of 2 oranges (and add the grated rinds if the oranges were not sprayed with pesticides), or use 2 teaspoons orange oil.

For “gingerbread” granola, use half molasses (for half the honey) and add 2 teaspoons cinnamon, 1 teaspoon ginger, and ¼ teaspoon ground cloves.

For a nice change, substitute maple syrup for honey.

Complementary protein: sesame seeds + wheat + oats + nuts + sunflower seeds

Rice Cream and Sesame Cereal

4 servings

If you like cream of wheat or cream of rice cereal and would like the same good taste with the food value of whole grains, try this simple recipe. Roasting the rice is optional but gives it a slightly nuttier taste.

Rice Cream Powder

¾ cup brown rice, washed

Roast in a dry skillet over medium heat, stirring until browned. Grind in a blender or food processor until fine. Roast again in dry skillet. Store cooled powder in a tightly covered container.

Cereal

4 cups low-fat milk

1 teaspoon salt

1 cup rice cream powder

1 tablespoon brewer’s yeast

2 tablespoons ground raw or toasted sesame seeds

Bring milk and salt to a boil and stir in rice cream powder. Lower heat and simmer, covered, until thick, about 10 minutes. Stir in brewer’s yeast and sesame seeds. Serve with more ground toasted sesame seeds, milk, margarine, honey, or molasses.

   
Variation:
Instead of rice cream try wheat, rye, or corn.

Complementary protein: rice + milk

Nut French Toast

6 to 8 slices

A favorite of Irma Timmons of Shawano, Wisconsin, and a great way to enjoy French toast with no cholesterol. For a more traditional texture, blend in an egg white or two.

1 cup water

1 cup raw cashews

½ teaspoon tamari sauce

1 tablespoon honey

2 tablespoons whole wheat flour

Puree in a blender. Dip whole wheat bread slices into the batter (keep stirring the batter—the nuts tend to settle to the bottom) and brown well on both sides on a griddle or in a skillet brushed with safflower oil. Serve with applesauce or your favorite fruit topping. I like it with low-fat cottage cheese on the side.

Complementary protein: cashews + wheat

California Scrambled Tofu

2 servings

A favorite of Karla Peterson of Pt. Richmond, California. She writes, “We’ve enjoyed experimenting with tofu. The scrambled tofu recipe is our favorite. What a delight to find an alternative to eggs for breakfast!”

2 teaspoons margarine or oil

1 large green onion, sliced

1 cup sliced mushrooms (4 to 5 medium)

11 ounces tofu, drained (squeeze in dry towel) and crumbled

¼ teaspoon ground turmeric Dash white pepper

¾ cup grated cheddar cheese

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

2 tablespoons honey, plus ¼ cup honey or part molasses

1 teaspoon salt (optional)

¼ cup oil

¼ cup wheat germ

1 cup soy grits

10 cups whole wheat flour

Warm oatmeal in a low oven. In a large bowl, dissolve yeast in warm water and 2 tablespoons honey. Let stand in a warm place until foamy, about 10 minutes. Add remaining ¼ cup honey, salt, and oil and stir in warm oatmeal. Let stand a few minutes. Preheat oven to 275°F.

Add wheat germ, grits, and 9 cups flour and knead well, using remaining flour as needed, until elastic. Divide dough between 2 large loaf pans or 3 small ones. Bake for 15 minutes, then increase oven temperature to 350°F and bake for 45 minutes to 1 hour more.

Complementary protein: wheat + soy

Quick and Easy Pumpernickel

1 large loaf

A delightful pumpernickel—rich, smooth taste and good cutting quality.

1 cake, package, or tablespoon yeast

¼ cup warm water

1½ cups warm Seasoned Stock

¼ cup molasses

2 tablespoons oil

1 teaspoon salt (optional) 2½ cups rye flour

1/3 cup powdered milk

2 eggs

2 tablespoons caraway seeds

1/3 cup soy grits

2 tablespoons brewer’s yeast (optional)

2½ cups whole wheat flour (plus extra for kneading)

Combine yeast, warm water, warm stock, molasses, oil, salt, and rye flour and beat about 3 minutes, preferably with an electric beater. One at a time, beating after each addition, add the powdered milk, eggs, seeds, soy grits, and brewer’s yeast. Add the wheat flour a little at a time, mixing it in with your hands. Let stand 10 minutes.

Knead the dough about 5 minutes. You will need to use extra flour during kneading, as the dough is very sticky. Shape into 1 long or 2 small loaves and brush with oil. Put loaf pan in a large pot or roaster and pour about 1 inch of boiling water into the pot. Cover tightly and set on top of a radiator, in the sun, or in any warm place. Let rise 30 minutes, or a little longer if you think it has some more rising to do. Remove pan from water and bake in a 200°F oven for 10 minutes, then for 30 minutes in a 350°F oven.

Complementary protein: rye + milk + wheat + soy

Wheat-Soy-Sesame Bread

2 loaves

This bread is excellent. Many people have told me it is their favorite yeast bread.

2 packages or 3 tablespoons dry baking yeast

2 cups warm Seasoned Stock or water

¼ cup oil

¼
cup honey

1 teaspoon salt (optional)

¾ cup ground sesame seeds

½
cup soy flour

2 tablespoons soy grits

4 to 5 cups whole wheat flour (enough to make a stiff dough)

In a large bowl, dissolve yeast in warm stock and add remaining ingredients. Turn out on a floured board and knead until smooth and elastic. Put dough in a large oiled bowl and set in a warm place to rise until doubled in volume, about 1½ hours. Punch down and knead a few minutes, adding flour as needed. Shape into 2 loaves and put in oiled pans. Let rise again until nearly doubled, about 1 hour, and bake in a preheated 350°F oven for about 30 minutes.

Complementary protein: wheat + soy + sesame

Triti-Casserole Bread

1 loaf of 12 wedges

Triticale flour (tritiflour) is from a hybrid plant, a cross of rye and wheat. It has more protein than the best wheat and is reported to have a better amino acid balance, too. This recipe, adapted slightly, comes from the Triticale Foods Corporation, Suite 101 Park Place, Lubbock, Texas 79408. The loaf is low but rich and goes beautifully with any spread.

1 package dry yeast

2 tablespoons sugar

¼
cup lukewarm water

1 tablespoon margarine

1 tablespoon minced onion

1 cup cottage cheese

2 tablespoons dillseed or caraway seeds, or 1 tablespoon dillweed

1 teaspoon salt (optional)

¼
teaspoon baking soda

1 egg

1¼
cups tritiflour (or use wheat or rye)

½
to 1 cup whole wheat flour (enough to make a stiff dough)

Softened margarine

In a large bowl, dissolve the yeast and sugar in water and let sit until foamy. Heat margarine in a small saucepan and gently cook the onion, cottage cheese, and seeds until the onion softens, then add to yeast. Add salt, soda, egg, tritiflour, and whole wheat flour. Mix well, cover, and let rise until doubled. 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