A HEALTHFUL AND MEATLESS DIET

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Iron is another element that's commonly thought to be available only from flesh foods . . . but it is contained in plants, although in a form not as readily assimilated by the body. To ensure adequate iron intake, the vegetarian can eat lots of iron-rich foods (legumes, dark, leafy green vegetables, dried fruit, and molasses)... supplement these with vitamin C (from any citrus fruit) to enhance iron absorption . . . and use cast-iron cookware.

Fruits and vegetables, it's true, are generally poor suppliers of zinc, a trace mineral that's vital to enzymatic metabolism and reproductive functions. However, most whole grains and legumes (both of which play prominent roles in the vegetarian diet) provide ample amounts of zinc.

PAIRING UP IN THE KITCHEN

We've already explored the nutritional basis of protein complementarity; now let's examine the practical side of the matter. In other words, how in the world do you get all those little amino acids lined up in proper pairs when you're rushing to get dinner on the table? Just keep in mind those three basic combinations: grains with legumes, nuts or seeds with legumes, and dairy products with grains. Using those guidelines as a point of departure, you're limited only by your culinary imagination. Here are some suggestions to get you started.

In the grains plus beans category, an easy booster is two tablespoons of crunchy soy grits (cracked, partially cooked soybeans.) added to each cup of flour used in a recipe. Or try a rice-bean casserole, split pea soup served with whole wheat or rye bread, a lentil or bean curry served over rice, or corn tortillas with a refried-bean topping.

For the nuts or seeds plus legumes combination, you can sprinkle sesame salt over a bean casserole, put it in a garbanzo-carrot stew, or try making hummus (the Middle Eastern sandwich spread of mashed chick-peas and sesame meal). A similar Mediterranean delight is falafel ... a hummus-like dough that's shaped into balls, deep-fried, and served on whole wheat pita bread.

Dairy products and grains are another happy match in the world of protein pairing and probably offer the easiest combination to work with. By simply adding two tablespoons of nonfat dry milk to one cup of wheat or rye flour, you'll increase the dish's protein quality by 45%! You can also rely on macaroni and cheese, cereal and milk, rice-milk pudding, cheese sandwiches, barley and yogurt soup, or cheese and rice pilaf.

In addition to the three major complementary groups, other beneficial pairings include grains with nuts or seeds (whole wheat bread with tahini—sesame meal—or peanut butter)... dairy products with legumes (how about a cheese sauce over cooked garbanzos?)... or even grains with yeast (include a little nutritional yeast in bread dough or pancake batter, or sprinkle it on cereals and popcorn). Sesame seeds and Brazil nuts, by the way, are both high in methionine, the amino acid most lacking in dark, leafy greens... so sprinkle some over your next batch of steamed collards or kale for a taste and protein treat!

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