Something I haven’t seen mentioned here is how combining different foods that contain complimentary amino acids can boost the amount of digestible/usable protein in the food. The classic book for this approach is the book, Diet For A Small Planet. (I used it in college as I couldn’t afford to eat meat - my grocery allowance was $30 per month!)
Beans, rice, and cheese; beans, rice, and corn; both of these combinations can be the start of a great meal to which one can add vegatables, such as tomatoes and onions, and some fish, cannded chicken, beef, or ham; or add game.
I had a neighbor who was an emigre from China, and he mostly ate rice and vegatables. He was very healthy and would occasionally supplement his meals with fresh caught fish.
I’m allergic to wheat and rarely, if ever, eat bread or pasta. But I can tolerate rye, and now have a recipe to make snackerbrod, a flat, hard unleavened Scandinavian bread made of ground rye.
I’ve found a company in Utah that will ship bags of whole grain rye: Honeyville.com.
OOPS!! Honeyvillegrain.com is the correct online site name. They also have gluten-free items as well as almond flour.
http://store.honeyvillegrain.com/
Care to share your snackerbrod reciepe? ;-)