Diet for a Small Planet

List of Figures . . . xi Acknowledgments . . . xiii BOOK ONE: DIET FOR A SMALL PLANET FOR THE 1980s Preface . . . 3 Part I. Recipe for a Personal Revolution . . . 5 . . 1. An Entry Point . . . 7 . . 2. My Journey . . . 17 Part II. Diet for a Small Planet for the 1980s . . . 59 . . 1. One Less Hamburger? . . . 61 . . 2. Like Driving a Cadillac . . . 66 . . 3. The Meat Mystique . . . 89 . . 4. Democracy at Stake . . . 96 . . 5. Asking the Right Questions . . . 108 PART III. Diet for a Small Planet Revisited . . . 115 . . 1. America's Experimental Diet . . . 117 . . 2. Who Asked for Fruit Loops? . . . 140 . . 3. Protein Myths: A New Look . . . 158 . . 4. Protein Complementarity: The Debate . . . 172 Part IV. Lessons for the Long Haul . . . 183 . . 1. What Can We Do? . . . 185 . . 2. How to Plug In . . . 198 BOOK TWO: EATING WELL ON A SMALL PLANET: COMPLEMENTARY PROTEIN RECIPES, MENUS, TIPS . . . 215 Preface . . . 217 Part I. Tips for Making Meals Without Meat . . . 220 . . 1. What Is a Meal Without Meat? . . . 221 . . 2. "But It Takes Too Much Time . . . " . . . 227 . . 3. Understanding Protein Complementarity . . . 237 Part II. Meatless Meals in a Dish . . . 240 . . 1. Sauces That Make A Meal . . . 243 . . 2. Something from the Oven . . . 250 . . 3. International Meals From the Top of the Stove . . . 270 . . 4. Pie-in-the-Sky Suppers . . . 286 . . 5. The Universal Favorite: The Sandwich . . . 291 . . 6. A Meal in a Soup Pot . . . 298 . . 7. A Meal in a Salad Bowl . . . 308 Part III. Meatless Menus for Special Occasions . . . 318 . . 1. The Indian Feast (Version One) . . . 319 . . 2. The Indian Feast (Version Two) . . . 321 . . 3. Middle Eastern Specialty . . . 323 . . 4. Brazilian Evening . . . 325 . . 5. Greek Gala . . . 328 . . 6. Mexican Banquet (Version One) . . . 330 . . 7. Mexican Banquet (Version Two) . . . 332 . . 8. Dinner in Italy . . . 334 . . 9. Oriental Specialty . . . 336 . . 10. Harvest Dinner . . . 339 . . 11. Pizza Party . . . 341 Part IV. And All the Extras . . . 344 . . 1. Snacks, Appetizers, and Candies That Count . . . 345 . . 2. Start-Right Breakfasts . . . 353 . . 3. Baked-In Protein . . . 365 . . 4. Protein for Breakfast . . . 375 Appendixes A. Education for Action: Recommended Books and Periodicals . . . 393 B. Guide to Support Groups . . . 399 C. Basic Cooling Instructions for Beans, Grains, Nuts, and Seeds . . . 403 D. Protein-Calorie Guidelines for Evaluating Foods . . . 407 E. Protein Tables and Tips for Complementing Proteins . . . 410 F. Cost of One Day's Protein Allowance . . . 444 G. Whole Wheat Flour Compared to White Flour . . . 446 H. Brown Rice Compared to Other Types of Rice . . . 447 I. Sugars, Honey, and Molasses Compared . . . 448 J. Food Additives: What's Safe? What to Avoid? . . . 449 K. Recommended Paperback Cookbooks . . . 454 Notes . . . 458 Index . . . 483