b'K itchenW isdomcooked soybeans, and edamame), tofu, quinoa, peas, peanut and other nut butters, almonds, from the s piralh ousesunflower seeds, whole wheat bread, oatmeal, soy milk, spinach, broccoli, and kale. Nuts are a good source of protein, and their fats are mostly the heart-healthy monounsaturated kind; but because What is it about cooking that makes us want to share what we learn and love?they are high in calories they should be eaten in Maybe its because food is such a universal language, or because the waymoderation. we cook and the food we favor is part of what makes each of us unique. OrSome people have difficulty digesting beans. perhaps its because the time we spend eating and cooking with family andThis doesnt mean you should avoid beans; they friends is one of our most frequent experiences of community. And what isare a terrific protein source. The following varieties community if not sharing? The following are a mix of favorite tips from Chefare considered easier to digest: black-eyed peas, Diane and the Spiral House cookbook crew (Patty, Val, Jane, Sara, Ronnie,adzuki, red lentils, mung, and perhaps, chickpeas and Andrea). We hope these ideas will help you get the most out of yourand black beans. Its a myth that soaking or plant-based kitchen. And remember that cooking is very much like anythingprecooking beans will reduce digestive issues, but it else: The more you do it, the better you become. And the more youll have towill reduce the cooking time.share. Bon apptit. Seitan, a highly-concentrated source of protein, Getting enough protein is made from wheat gluten, thus it is not suitable forThere are different schools of thought those on wheat- or gluten-free diets. Also knownIf you switch to a plant-based diet, or even dare toas wheat meat, seitan is prepared by soakingwhen it comes to soaking beans before reduce the amount of animal protein that you eat,or boiling wheat flour to remove its sugars andcooking. Diane prefers to quick-soak prepare to be bombarded with questions from well- starches, and then filtering it multiple times tothem by bringing them to a boil and meaning relatives and friends about how, exactly,simmering for one to three minutes, produce a dense, somewhat rubbery product that isafter which she turns off the burner and you plan to get enough protein. generally precooked before reaching the consumer.allows them to rest in the hot water, Americans are obsessed with protein with manyWe limit its use at the Spiral House because somecovered, for an hour before cooking. convinced that a high-protein/low-carb diet is thepeople here are on gluten-free diets. We also payWhen cooking, she does not salt the panacea for weight loss. We actually need muchcareful attention to our choice of wheats becausewater until the end.less protein than we think, however, and much lesswe question the composition of todays hybridized than most Americans eat. The scientific communitywheat, which bears little resemblance to what our Protein Chartsis now largely in agreement that vegans can easilygrandparents and even our parents ate. Einkorn, the If you are transitioning to a plant-basedmeet their protein needs if their diets are varied andmost primitive species of wheat available today, is diet (or already follow a vegan diettheir calorie intake is adequate. thought to be more easily digested by some people and want to ensure that your dailyOnly about one calorie out of every ten we eatwith digestive problems. protein intake is adequate), print out aneeds to come from protein and the amounts we comprehensive protein chartyoullneed change as we age. The approximate dailyPreparing tempehfind one at www.vrg.org/nutrition/protein.php. At first, pay attention torequirements are: babies, about 10 grams, school- Tempeh is a versatile and nutrient-rich protein the meals you plan and what you areage kids 19 to 34 grams, teenage boys up to 52staple in any plant-based kitchen. Like tofu, it is eating in the course of a day. Noticegrams, teenage girls about 46 grams, adult menmade from soybeans, but the two are prepared very how you feel, too. Soon, you will haveabout 56 grams, adult women about 46 grams, anddifferently. Tofu is made by curdling fresh, hot soy demystified plant-based protein andpregnant or breastfeeding women about 71 grams. milk with a coagulant and tempeh is produced by getting enough will be instinctive. Good sources of plant-based protein includefermenting cooked soybeans with a mold. Tempeh tempeh, lentils, beans (including chickpeas,also has an entirely different texture (firm, dense, 252 For Goodness Sake Kitchen Wisdom 253'