Diet for a Small Planet by Lappé, Frances Moore -- Read -- Imperial Library of Trantor

Index

Diet For A Small Planet Contents

Peeling the Proverbial Onion The Power of Ideas In Search of a New Myth of Being Rethinking Farming and Food Toward a Politics of Hope Midwives to the New

Preface Part I Recipe for a Personal Revolution 1. An Entry Point

Hidden Resources Plowed into Our Steaks A Symbol and a Symptom Diet for an Abundant Planet The Body-Wise Diet The Traditional Diet An Escape or a Challenge? We Are the Realists

2. My Journey

The Most Important Decision Beyond the Food Battle Following My Nose From a One-Page Handout The Julia Child of the Soybean Circuit Rubbing Elbows with the “Experts” Food First: The Challenge Exploding the Hunger Myths* On My Own Building the “Food First” Institute Banana Hunger Lessons from Africa The Underdevelopment of U.S. Agriculture

CONCENTRATION OF ECONOMIC POWER IMAGES OF THE THIRD WORLD THE WINNERS: THE GRAIN TRADERS

Power and Responsibility: Changing Ourselves Overcoming Hopelessness: Taking Risks But How Do We Learn to Take Risks?

Part II Diet for a Small Planet 1. One Less Hamburger? 2. Like Driving a Cadillac

The Protein Factory in Reverse

WHAT DO WE GET BACK?

The Feedlot Logic: More Grain, Lower Cost The Livestock Explosion and the Illusion of Cheap Grain Fossil Fuel Costs Enough Water to Float a Destroyer

MINING OUR WATER

The Soil in Our Steaks

MINING THE SOIL LOST SOIL, LOWER YIELDS BUt WHY?

Fertilizers: Becoming Import-Dependent Livestock Pollution Cheap Water for Cheap Grain Tax Benefits at the Feedlot, Too A Fatal Blindness

3. The Meat Mystique

Exporting the Steak Religion Meat Imports

4. Democracy at Stake

The Blind Production Imperative Production Divorced from Human Need Illusion of Progress

5. Asking the Right Questions

My Grounding Principles

Part III Diet for a Small Planet Revisited 1. America’s Experimental Diet

Eat at Your Own Risk Eight Radical Changes in the U.S. Diet Dangerous Change No. 1: Protein from Animals Instead of Plants

THE RISKS

Dangerous Change No. 2: More Fat

THE RISKS WHERE IS THE FAT IN OUR DIET?

Dangerous Change No. 3: Too Much Sugar

THE RISKS WHERE IS THE SUGAR IN OUR DIET?

Dangerous Change No. 4: Too Much Salt

THE RISKS WHERE IS THE SALT IN OUR DIET?

Dangerous Change No. 5: Too Little Fiber

THE RISKS WHY SO LITTLE FIBER IN OUR DIETS?

Dangerous Change No. 6: Too Much Alcohol

THE RISKS

Dangerous Change No. 7: More Additives, Antibiotic Residues, and Pesticides

FOOD ADDITIVES THE RISKS ANTIBIOTICS PESTICIDES THE RISKS

Dangerous Change No. 8: Too Many Calories

THE RISKS

The Good News

2. Who Asked for Fruit Loops?

From the Point of View of Conglomerated Foods, Inc. The “Takeover” Strategy

THE IMPACT OF YOUR STRATEGY

The “Grab a Bigger Market Share” Strategy

THE IMPACT OF YOUR STRATEGY

The “Don’t Just Make It, Serve It” Strategy

THE IMPACT OF YOUR STRATEGY

The “Cut the Calorie” Strategy

THE IMPACT OF YOUR STRATEGY

The “Salt Plus Soft Drink” Strategy

THE IMPACT OF YOUR STRATEGY

The “Up the Price for the Same Ingredients” Strategy

THE IMPACT OF YOUR STRATEGY

The “Reduce Your Costs” Strategy

THE IMPACT OF YOUR STRATEGY

But What’s Good for Conglomerated … Whose Convenience? A Right or a Privilege? Where Do We Begin?

3. Protein Myths: A New Look

Protein Mythology Protein Individuality Effects of Stress Why Do We Need Protein Anyway? How Much Is Enough? Special Needs

4. Protein Complementarity: The Debate

Is Meat Necessary? Complementing Your Proteins The Complementarity Debate

Part IV Lessons for the Long Haul 1. What Can We Do?

Use What We Have The First Step Is the Hardest Working with Others Direct Experience of Oppression Remaining Critical—Especially Self-critical Hard Work and Balance

2. How to Plug In Preface Part I Tips for Making Meals Without Meat 1. What Is a Meal Without Meat?

Why Meatless? The Calorie and Dollar Costs of Protein

2. “But It Takes Too Much Time …”

What to Have on Hand

DAIRY PRODUCTS Soy Foods QUICK-COOKING GRAIN PRODUCTS NUTS AND SEEDS QUICK-COOKING DRY LEGUMES OIL AND MARGARINE FRESH FOODS CANNED FOODS FREEZER FOODS SEASONINGS (“SEASONED STOCK”)

Intentional Leftovers Shopping Kitchen Shortcuts

KEEPING IT ALL WITHIN REACH SIMPLE KITCHEN TIME-SAVERS

3. Understanding Protein Complementarity Part II Meatless Meals in a Dish 1. Sauces That Make a Meal

Korean Barbecue Sauce Indonesian Peanut Sauce (Gado-Gado) Tofu Spaghetti Sauce Cashew Gravy Fettuccine al Marco Mushroom Stroganoff Pesto Genovese-American Emptying the Fridge

2. Something from the Oven

Spinach Lasagne Special East-Meets-West Lasagne Ricotta Lasagne Swirls Spaghetti for Peanuts Enchiladas Gomez Style Enchilada Bake Easy Mexican Pan Bread South of the Border Bake Baked Stuffed Anything Sue’s Famous Vegetable Squares Spinach-Rice Pot Sesame Eggplant Parmesan Bolinas Soyburgers Broiled Falafel Patties Savory Stuffed Peppers Garbanzo Bake Pasticcio Greek Cheese and Spinach Wedges Noodle-Cheese “Souffle” Golden Parsley Potatoes

3. International Meals from the Top of the Stove

Sabji (Lentil Curry) Summer Curry Song of India Rice Fried Spiced Tofu Sweet and Sour Tofu Super Sweet and Sour Tempeh Sweet and Sour Sauce Chinese Cabbage, Northern China Style Joan’s Brazilian Rice Spanish Bulgur Mjeddrah Greek-Style Skillet with Mint Roman Rice and Beans Potato Latkes Sweet and Sour Stuffed Cabbage Homemade Tofu Burgers Creamed Celery Saute

4. Pie-in-the-Sky Suppers

Sesame-Whole Wheat “Pat-In” Pie Crust Parmesan Rice Crust (and Pie) Quick Cornmeal Crust One-Egg Tofu Quiche Crusty Corn-Bean Pie Garden Vegetable Pie

5. The Universal Favorite: The Sandwich

Tostadas Middle Eastern Tacos Tortillas Verdes Terry’s Takeout Tofu American Variations Instant Pizza Miniatures

6. A Meal in a Soup Pot

Golden Gate Minestrone Cream of Anything Soup Carrot and Onion Soup Tom’s True Grits Chili Lentils, Monastery Style Hearty Tomato Soup Turkish Barley-Buttermilk Soup Millet-Cauliflower Soup Old-fashioned Potato Soup Mulligatawny Cold Zucchini and Buttermilk Soup Cold Curried Apple and Buttermilk Soup

7. A Meal in a Salad Bowl

Exotic Rice Salad Macaroni Salad Ricotta Tabouli (Zesty Lebanese Salad) Vegetable Salad Carousel Lentil-Mushroom Cauliflower-Lima Vinaigrette Dressing Tempeh and Bulgur Salad Garbanzo and Cheese Salad Lentil Salad Fine Fruit Salad and Other Ideas Ultimate “Egg” Salad Tempeh Mock Chicken Salad

Part III Meatless Menus for Special Occasions 1. The Indian Feast (Version One)

Fruit and Vegetable Cup Sweet and Pungent Vegetable Curry

2. The Indian Feast (Version Two)

Honeyed Curry Platter

3. Middle Eastern Specialty

Sweet and Sour Couscous for Arabian Nights

4. Brazilian Evening

Feijoada (Tangy Black Beans) Rice with Green Chili Sauce Greens with Sesame Seed Topping and Orange Slices

5. Greek Gala

Moussaka

6. Mexican Banquet (Version One)

Vegetarian Enchiladas

7. Mexican Banquet (Version Two)

Rice con Queso

8. Dinner in Italy

Minestrone con Crema

9. Oriental Specialty

Sweet and Sour Vegetables with Tempura

10. Harvest Dinner

Walnut-Cheddar Loaf

11. Pizza Party

Complementary Pizza

Part IV And All The Extras 1. Snacks, Appetizers, and Candies That Count

Snacks That Count Instant Cottage Cheese Pudding Instant Buttermilk Pudding Peanut Butter Protein Sandwich Low-Calorie Cheese Spread Appetizers That Count Cool Spinach Appetizer Cold Gallentine Sesame Crisp Crackers Bean Dip, Arab Style Bean Dip, Mexican Style Cottage Cheese and Seafood Dip Party Snacks Candies That Count

Peanut Butter Log

Sesame Seed Delight Tiger’s Candy

2. Start-Right Breakfasts

Quick Mix Oatmeal-Buttermilk Pancakes Johnnycakes Fruit Pancakes Wheat-Soy Waffles Cornmeal-Soy Waffles Easy Crunchy Granola Chunky granola (With No Oil Added) Rice Cream and Sesame Cereal Nut French Toast California Scrambled Tofu

3. Baked-In Protein

Whole Wheat Quick Bread Jenny’s Tofu Corn Bread No-Wait Wheat-Oat Bread Quick and Easy Pumpernickel Wheat-Soy-Sesame Bread Triti-Casserole Bread Boston Brown Bread Perri’s Best Bran Muffins Orange Bran Muffins Orange Sesame Muffins Peanut Butter Corn Sticks

4. Protein for Dessert

Chock-Full Chocolate Chip Cookies Peanut Butter Cookies with a Difference Chameleon Spice Cake (Apple, Banana, or Carob) The Thinking Person’s Cheesecake Poppy Seed Cake Tofu-Apple-Nut Loaf Sesame Dream Bars Applesauce-Ginger Squares (or Banana Bread) Cypress Point Carrot Cake Betty the Peacenik Gingerbread Sweet Rice Delight Tangy Rice-Sesame Pudding Indian Pudding Easy “Pat-In” Dessert Pie Crust Winter Fruit Pie Easy Apple-Cheese Pie Soybean Pie Frozen Peach Treat

Appendixes Appendix A. Education for Action: Recommended Books and Periodicals Appendix B. Basic Cooking Instructions for Beans, Grains, Nuts, and Seeds

Definitions Cooking Beans Cooking Grains Cooking Nuts and Seeds

Appendix C. Protein-Calorie Guidelines for Evaluating Foods Appendix D. Protein Tables and Tips for Complementing Proteins

Mixing Your Own Proteins How the Food Groups Rate—Protein-Wise

SEAFOOD DAIRY PRODUCTS LEGUMES: DRIED BEANS, PEAS, AND LENTILS NUTS AND SEEDS GRAINS, CEREALS, AND THEIR PRODUCTS VEGETABLES NUTRITIONAL ADDITIVES FOR COMPARISON: MEAT AND POULTRY

Appendix E. Cost of One Day’s Protein Allowance Appendix F. Whole Wheat Flour Compared to White Flour Appendix G. Brown Rice Compared to Other Types of Rice Appendix H. Sugars, Honey, and Molasses Compared Appendix I. Food Additives: What’s Safe? What to Avoid?

Safe Caution Avoid

GLOSSARY

Appendix J. Recommended Paperback Cookbooks Notes

Diet for a Small Planet Twenty Years Later—An Extraordinary Time to Be Alive

Book One: Diet for a Small Planet PART I RECIPE FOR A PERSONAL REVOLUTION

Chapter 2. My Journey

PART II. DIET FOR A SMALL PLANET

Chapter 1. One Less Hamburger? Chapter 2. Like Driving a Cadillac Chapter 3. The Meat Mystique Chapter 4. Democracy at Stake Chapter 5. Asking the Right Questions

PART III. DIET FOR A SMALL PLANET REVISITED

Chapter 1. America’s Experimental Diet Chapter 2. Who Asked for Fruit Loops? Chapter 3. Protein Myths: A New Look Chapter 4. Protein Complementarity: The Debate

ABOUT THE AUTHOR

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