Thank you!
Your support is sustaining the future of local news in our communities.

Grains and legumes can separate, at least for the day

Summer is the time to start thinking about eating fewer fatty animal proteins and substituting vegetable and grain proteins, which are of course more bikini friendly.

Back in the 1970s, when I first became aware of vegetarian diets, it was believed that if you wanted to cut meat out of your life, you could compensate by eating meals that combined a legume (beans, lentils) with a grain (rice, for example).

The thinking on that has changed, and new studies have shown that you don’t actually have to eat your rice and your beans at the same time. “Your body can combine complementary proteins that are eaten within the same day,� according to the Centers for Disease Control.

Complementary proteins are, basically, proteins that don’t come from meat, eggs or fish. The proteins that you get from grains and legumes are incomplete; they don’t have all 20-or-so amino acids that your body needs. Protein, as pretty much anyone knows who has been paying even the slightest bit of attention, is one of the essential fuels that keep the human body running.

What most people don’t realize is that each bit of protein is made up of a collection of amino acids (I certainly hadn’t realized that); and the human body doesn’t manufacture some of those amino acids, so to get them, you have to eat them.

Most Americans don’t need to worry too much about getting enough protein; in fact, it’s believed that most of us are getting a tad too much protein. That doesn’t mean you should be cavalier about it, and start cutting meat and other animal-based protein out of your diet without giving any thought to replacing them.

Protein is important but it’s like most other nutrients: if you eat a balanced diet, you’ll probably get enough. How much is enough? The Centers for Disease Control gives pretty wide latitude, saying that between 10 and 35 percent of your diet should be a protein. More specifically, they recommend that adult women should get about 46 grams of protein a day, adult men should get 56 grams.

In terms of serving sizes, you’ll get about 21 grams of protein from a 3-ounce piece of meat — that’s a very small serving size for an American, about half of what most people eat. A cup of yogurt has 11 grams, a glass of milk has 8 grams.

Nuts are a really good source of protein; you only have to eat two tablespoons of peanut butter or a quarter cup of almonds to get 8 grams. Beans are also of course famously good sources of protein — although you have to eat about 3 cups of beans to get as much protein as you would get from a small piece of steak.

And you’d have to eat a bunch of grain during the day as well. A cup of cooked brown rice only has about 5 grams of protein. Two slices of whole wheat bread have about 5 grams.

So,  you have to eat a lot more grains and legumes in a day to get the equivalent amount of protein that you would get in a small piece of meat. But keep in mind that those grains and legumes are also generally good for your health, and provide a variety of nutrients that you don’t necessarily get from meat.

And of course grains and legumes tend to be a little easier on the waistline.

Even though this column’s message is that you don’t have to eat your grains and legumes at the same time, this week’s recipe does in fact combine couscous (made from wheat) and black beans. If you’re like me and you hate to open a can of beans and use only half of it, Old El Paso is now selling seasoned black beans in 8-ounce resealable pouches. You can get them at most grocery stores, including of course LaBonne’s Market in Salisbury. I used Near East couscous, which has very small grains. If you use a different kind, such as the larger Israeli couscous available at Guido’s in Great Barrington, adjust the cooking to suit the size.

Black bean salad with couscous

Serves two

Adapted from “At Blanchard’s Table�

1 cup chicken or vegetable broth;  3/4 cup couscous;  pinch of salt;  2 teaspoons olive oil;  1 8-ounce package of black beans;  1/2 red bell pepper, seeded and finely diced;    1/2 shallot, peeled and minced;  1/2 jalapeno pepper, minced;  1 tablespoon rice vinegar;   3 tablespoons olive oil;   Juice of 1/4 lemon;    3 tablespoons each chopped chives and parsley;  1 tablespoon chopped cilantro;  coarse salt and freshly ground pepper to taste

Bring the broth, olive oil and salt to a boil. Stir in the couscous, turn off the heat, cover the pan and allow to sit for about 5 minutes, until all the liquid is absorbed. Fluff with a fork.

In a large bowl, combine the couscous and all the other ingredients.

Serve at room temperature.

Latest News

Yerger Johnstone

Yerger Johnstone

SHARON — Yerger Johnstone, former managing director in the mergers and acquisitions department at Morgan Stanley and a decorated veteran of the Vietnam War, died on April 19, 2026, in Chelmsford, England. He was 86.

Born in Mobile, Alabama, on March 7, 1940, Mr. Johnstone was the son of architect Henry Inge Johnstone, architect, and Kathleen Yerger Johnstone, the noted nature writer and civic leader after whom Alabama’s state seashell, Johnstone’s Junonia, is named. He graduated from Murphy High School in Mobile in 1958, received his bachelor’s degree from the University of the South at Sewanee in 1962, and earned his M.B.A. from the University of Chicago Booth School of Business in 1964.

Keep ReadingShow less

Richard R. Stover

Richard R. Stover

WEST CORNWALL — Richard R. Stover, 82, of West Cornwall, died peacefully at Noble Horizons on May 26, 2026.

Son of the late Robert and Leona (Heinbockel) Stover, Rick was born Feb. 6, 1944 in Edina, Minnesota. He attended the University of Pennsylvania where he majored in Economics and was a member of Sigma Alpha Epsilon fraternity.

Keep ReadingShow less

Floyd Irving Isham

Floyd Irving Isham

SHARON — Floyd Irving Isham Jr., 87, a longtime area resident, died Tuesday, May 26, 2026, at Sharon Health Care Center in Sharon. Mr. Isham worked for the Tri-Wall Container Corp. in Wassaic, New York, for fifteen years and also worked as a self-employed private caretaker for over twenty-five years, caring for local estates in Shekomeko, Pine Plains and Ancramdale, New York, prior to his retirement.

Born Aug. 25, 1938, in St. George, Vermont, he was the son of the late Floyd Irving and Hazel (Thompson) Isham, Sr. Following his high school years, he enlisted in the United States Navy and served from 1958 until his honorable discharge in 1961. Mr. Isham also served in the Vermont National Guard. On Aug. 11, 1990, in Dover Plains, New York, he married Nancy L. Cross. Mrs. Isham died on July 8, 2005.

Keep ReadingShow less
google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.

Pauline King Garfield

Pauline King Garfield

EAST CANAAN — Pauline K. (King) Garfield, 94 of 77 South Canaan Rd. formerly of East Canaan, died Sunday May 24, 2026, at Geer Village. She was the wife of the late Duane Garfield who passed August 14, 2017. Pauline was born April 3, 1932 in North Canaan,in the former Geer Hospital. She was the daughter of the late Charles and Rose (Van Vlack) King.

Pauline spent her career at Becton Dickinson in Canaan, after being a stay-at-home mother for many years.She was employed at Becton Dickinson for 23 years. She enjoyed bus trips with her late husband Duane to the Casinos, spending time with her family watching the grandchildren grow up. Recently she made a comment to care givers that was “wait until I see that husband of mine for leaving me here, I am going to read him the riot act.” Over the years she enjoyed many crafts, but her favorite was crocheting gifts for everyone.

Keep ReadingShow less
Great Country Mutt Show returns as animal shelter surrenders rise

Great Dane “Axel” with owner Sage Breyette in the Best Lap Dog Over 40 lbs. contest at last year’s Great Country Mutt Show

Aly Morrissey

Tail wags, floppy ears and a healthy dose of canine charm will take center stage June 7 as The Little Guild hosts its annual Great Country Mutt Show at Lime Rock Park in Falls Village.

Last year’s Great Country Mutt Show attracted more than 200 dogs and 800 people. Founded by renowned designer Bunny Williams as a benefit for the Little Guild, the tongue-in-cheek, Westminster-style event has grown into one of the organization’s signature annual fundraisers and community celebrations. The show remains free and open to the public, and adoptable dogs may attend when appropriate.

Keep ReadingShow less

Savannah Stevenson’s second act

Savannah Stevenson’s second act

Savannah Stevenson as Mrs. Paroo and Elliott Andrews who plays Harold Hill in the nationally touring production of “The Music Man.”

Marshall Meadows
Sharing laughter, tears, music and dancing through stories that illuminate our common humanity touches us in a way that builds connection, empathy and genuine community.
— Savannah Stevenson

Savannah Stevenson has lived enough lives already to make most people feel lazy.

She grew up in Atlanta in a musical family, with a father who played “The Sound of Music” cassette tapes in the car and a mother who played hymns on the piano. She went to Carnegie Mellon to study musical theater, moved to New York afterward and, for a while, imagined a life onstage.

Keep ReadingShow less
google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.

google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.