Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Hi, (I'm not sure if my response went thru the first time.)  I have found some good sources for explaining vegetarian protein complementarity.   I think the most comprehensive source is in Diet for a Small Planet (20th Anniversary Edition), by Frances Moore Lappe.  In the chapter ‘Protein Myths: A New Look’ she explains that all the traditional cuisines worldwide evolved to be 20 – 30% legumes combined with 70 – 80% grains, which are also the most efficient proportions. Lappe says that both nuts/seeds and vegetables have high quality protein as well, however, nuts/seeds are high calorie from their high fat content, so are used as a garnish or snack. Veggies are high water and fiber content and so large amounts would have to be consumed if that was your only protein source. Fruits are not considered a protein source. She lists the combinations by world regions, like beans and rice or corn: Central and South America , for example. In ‘Protein Complementarity: The Debate’ she explains how it is done and gives the more recent view of what is necessary to get the best nutrition: like eating protein complements within a few hours of each other.  She shows how easy it can be done with a day’s menu example.  In ‘Lessons for the Long Haul’ she gives experimentally determined (very good) tips and charts to use.  Recipes for a Small Planet, by Ellen Buchman Ewald  has useful charts that give good combinations and tips too, though her recipes rely a lot on wheat and dairy and are a little dated.  I also have been reading  Wholesome Harvest: Cooking With the New Four Food Groups : Grains, Beans, Fruits, and Vegetables ~ Carol Gelles   She explains the reason for combining a little differently from Lappe. She has menu plans and lots of vegan/ dairy and meat free recipes.  This has been very helpful info to run across for me. Hope you like it.  Louise Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 26, 2010 Report Share Posted April 26, 2010 Louise  This takes me back - I have Recipes For a Small Planet.  Mel --- On Mon, 26/4/10, l weaver <weavenow2005 wrote: l weaver <weavenow2005 looking for some tips Monday, 26 April, 2010, 19:06 Hi, (I'm not sure if my response went thru the first time.)  I have found some good sources for explaining vegetarian protein complementarity.   I think the most comprehensive source is in Diet for a Small Planet (20th Anniversary Edition), by Frances Moore Lappe.  In the chapter ‘Protein Myths: A New Look’ she explains that all the traditional cuisines worldwide evolved to be 20 – 30% legumes combined with 70 – 80% grains, which are also the most efficient proportions. Lappe says that both nuts/seeds and vegetables have high quality protein as well, however, nuts/seeds are high calorie from their high fat content, so are used as a garnish or snack. Veggies are high water and fiber content and so large amounts would have to be consumed if that was your only protein source. Fruits are not considered a protein source. She lists the combinations by world regions, like beans and rice or corn: Central and South America , for example. In ‘Protein Complementarity: The Debate’ she explains how it is done and gives the more recent view of what is necessary to get the best nutrition: like eating protein complements within a few hours of each other.  She shows how easy it can be done with a day’s menu example.  In ‘Lessons for the Long Haul’ she gives experimentally determined (very good) tips and charts to use.  Recipes for a Small Planet, by Ellen Buchman Ewald  has useful charts that give good combinations and tips too, though her recipes rely a lot on wheat and dairy and are a little dated.  I also have been reading  Wholesome Harvest: Cooking With the New Four Food Groups : Grains, Beans, Fruits, and Vegetables ~ Carol Gelles   She explains the reason for combining a little differently from Lappe. She has menu plans and lots of vegan/ dairy and meat free recipes.  This has been very helpful info to run across for me. Hope you like it.  Louise    Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 27, 2010 Report Share Posted April 27, 2010 Hi Terry, No biggie, but I just wanted to let you know Louise posted the great book list...I'm planning to get a hold of them myself. Have a good one! --Roxanne ________________________________ theresa.taylor54 <theresa.taylor54 Tue, April 27, 2010 9:41:59 AM Re: looking for some tips  Hi Roxanne, Thanks for the resources. Your post has been especially helpful! I plan to pick up those books. Terry Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 27, 2010 Report Share Posted April 27, 2010 Hi Both of You and All, Thanks for the thanks. Before you go make any big purchases though, you may want to check them out from a library first, to see if they are want you need. thanks, Louise --- On Tue, 4/27/10, theresa.taylor54 <theresa.taylor54 wrote: theresa.taylor54 <theresa.taylor54 Re: looking for some tips Tuesday, April 27, 2010, 8:41 AM  Hi Roxanne, Thanks for the resources. Your post has been especially helpful! I plan to pick up those books. Terry Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 28, 2010 Report Share Posted April 28, 2010 Hi Roxanne, Sorry Louise, I need to pay better attention. thanks, Terry , Roxanne <rem100 wrote: > > Hi Terry, > > No biggie, but I just wanted to let you know Louise posted the great book list...I'm planning to get a hold of them myself. Have a good one! > > --Roxanne > > > > > ________________________________ > theresa.taylor54 <theresa.taylor54 > > Tue, April 27, 2010 9:41:59 AM > Re: looking for some tips > >  > Hi Roxanne, > > Thanks for the resources. Your post has been especially helpful! I plan to pick up those books. > > Terry > Quote Link to comment Share on other sites More sharing options...
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