A question of protein

Q:

Where do you get your protein?

A:

Every vegetarian probably has been asked that at least once--and maybe 100 times. Because getting enough protein, day in and day out, may be the single biggest challenge of the vegetarian diet. But it's also critical. Protein does a lot in your body: It helps you think and see. It repairs bones and muscles, regulates hormones and enzymes, and fights infections. It even allows your body's metabolism to function at its highest level. Protein also aids weight loss by helping minimize muscle loss. Losing muscle slows your metabolism--the speed at which your body burns calories.

Too little protein in your diet can make you irritable, tired and weak. Too much can make you dehydrated and strain your kidneys. So balance is crucial.

Meats and animal foods have the most protein--so much that nonvegetarians rarely have to think twice about whether they're getting enough. For vegetarians, it's just the opposite. Yet it's not that hard, once you have this chart. It lists the star performers--those with more than 10 grams of protein per serving. The Recommended Dietary Allowance is 0.37 gram of protein per pound of body weight--but if you're moderately active, or over age 50, even some conservative experts think ii should be higher, roughly 0.5 gram per pound.

A word about the list: Absent are hard cheeses, nuts, eggs and other foods often considered protein-rich. They are, but they have less than the 10 grams per serving that we used as our cutoff. That makes them good but not great sources. We focused on the great.

SOY FOUR WAYS

Serves 6 * Vegan * 30 minutes or fewer

This flavorful and protein-packed
main course stands well on its own,
but it's also good over rice or pasta.

2 Tbs. olive oil
1 Tbs. minced garlic
1 9-oz. package soy
  "meatballs"
2 cups fresh or frozen
  shelled edamame
1 14-oz. pkg. extra-firm
  tofu, well drained and
  crumbled
1 1/2 cups spaghetti sauce
1 8-oz. pkg. shredded
  soy mozzarella

1. Heat oil in large skillet over medium
heat, and saute garlic 2 to 3 minutes, or
until golden. Add "meatballs," and saute
2 minutes more, or until golden.

2. Stir in edamame and tofu, and cook
5 minutes, or until any excess liquid
from tofu is gone. Stir in spaghetti
sauce, and heat through. Stir in cheese,
and cook until it melts completely,
3 to 5 minutes.

PER SERVING: 250 CAL; 24G PROT; 12G TOTAL FAT
(1G SAT FAT); 14G CARB; 0MG CHOL; 680MG
SOD; 4G FIBER; 5G SUGARS

HOW TO MINIMIZE GAS FROM BEANS

Our Bodies can't Break down the complex sugars called oligosaccharides that are found in beans, and that's what causes gas.

To minimize the problem:

* Soak dry beans thoroughly to dissolve the gas-causing elements.

* When using canned Beans, drain and wash them thoroughly.

* Use a product such as Bean-zyme (www.Bean-zyme.com) that contains an enzyme to help Break down the sugars in gassy loads.

* If you're just starting to eat large amounts of beans, Begin with smaller-sized beans and smaller amounts--they give your body a chance to get used to them.