Straight from the Earth

Baked Falafel Pitas with Chopped Greek Salad and Roasted Cashew Sauce (page 146)

ITALIAN INSPIRATION

ASIAN FLAVORS

SOUTH OF THE BORDER

Butternut Squash, Black Bean, and Kale Tamales with Spicy Tomatillo Salsa (page 158)

VEGAN VALENTINE

Raspberry Salad with Baby Greens and Raspberry–Golden Balsamic Vinaigrette (page 50)

SUPER HEALTHY SUPER BOWL

ISLAND ADVENTURE

CALIFORNIA SPA DAY

BODY-BUILDING DAY (TOTAL 96 G PROTEIN; 3,070 CALORIES)

Sweet Simmered Cinnamon-Orange Tofu and Brown Rice (page 30; 13 g protein, 400 calories)

Colorful Garden Cobb Salad with Creamy Avocado Dressing (page 58; 18 g protein, 620 calories)

Grilled Summer Vegetables and Tofu on Sweet Corn and Farro (page 136; 22 g protein, 540 calories)

VEGAN THANKSGIVING FEAST

KID FRIENDLY

CONVERSION CHART FOR COMMON INGREDIENTS

INGREDIENT	APPROXIMATE YIELD
Bell pepper (medium), diced	1¹/₂ cups/170 g
Carrot (large), thinly sliced	³/₄ cup/90 g
Carrot (medium), coarsely grated	¹/₂ cup/50 g
Celery, 1 (large) stalk, thinly sliced	¹/₃ cup/40 g
Cucumber (large), diced	2 cups/270 g
Leek (large), white part only, thinly sliced	¹/₂ cup/50 g
Red onion (medium), diced	1¹/₂ cups/150 g
Yellow onion (small), diced	1 cup/100 g
Yellow onion (medium), diced	1¹/₂ cups/150 g
Yellow onion (large), diced	2 cups/200 g
Parsnip (medium), diced	³/₄ cup/100 g
Tomato (large), diced	1¹/₄ cups/210 g
Zucchini (medium), diced	1 cup/130 g

CUTTING METHODS

Large dice Large cubes measuring about ³/₄ in/2 cm on all sides

Medium dice Medium cubes measuring about ¹/₂ in/12 mm on all sides

Small dice Tiny cubes measuring about ¹/₄ in/6 mm on all sides

Fine dice Very tiny cubes measuring about ¹/₈ in/3 mm or smaller on all sides

Mince Very, very tiny cubes, measuring about ¹/₁₆ in/22 mm or smaller on all sides

Thinly sliced Pieces about ¹/₄ in/6 mm thick

Julienne Usually ¹/₈ by ¹/₈ in/3 by 3 mm and 1 to 2 in/2.5 to 5 cm long

Coarsely chopped Pieces roughly the size of a medium dice

Finely chopped Pieces roughly the size of a small dice

FULL LIFE CYCLE GREENHOUSE GAS EMISSIONS FOR COMMON FOODS

SOURCE: THE ENVIRONMENTAL WORKING GROUP

The chart above shows the life cycle total of greenhouse gas emissions for common protein foods and vegetables, expressed as kilograms (kg) of carbon dioxide equivalents (CO₂e) per kg of consumed product.

Key Findings from the Life Cycle Assessments

Lamb, beef, and cheese have the highest emissions. This is true, in part, because they come from ruminant animals that constantly generate methane through their digestive process, called enteric fermentation. Methane (CH₄)—a greenhouse gas twenty-five times more potent than carbon dioxide (CO₂)—accounts for nearly half the emissions generated in this study’s Nebraska beef production model (see chart). Pound for pound, ruminant animals also require significantly more energy-intensive feed and generate more manure than pork or chicken (see figure).

Lamb has the greatest impact, generating 86.4 lb/39.2 kg of carbon dioxide equivalents (CO₂e) for each kg eaten—about 50 percent more than beef. While beef and lamb generate comparable amounts of methane and require similar quantities of feed, lamb generates more emissions per kg in part because it produces less edible meat relative to the sheep’s live weight. Since just 1 percent of the meat consumed by Americans is lamb, however, it contributes very little to overall U.S. greenhouse gas emissions.

Beef has the second-highest emissions, generating 59.6 lb/27.0 kg of CO₂e per kg consumed. That’s more than twice the emissions of pork, nearly four times that of chicken, and more than thirteen times that of vegetable proteins such as beans, lentils, and tofu. About 30 percent of the meat consumed in America is beef.

Cheese generates the third-highest emissions, 29.7 lb/13.5 kg of CO₂e per kg eaten, so vegetarians who eat a lot of dairy aren’t off the hook. Less-dense cheese (such as cottage) results in fewer greenhouse gases since it takes less milk to produce it.

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MIDDLE EASTERN SPREAD