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Wonderful ways with soy



Getting to know soy is not as challenging as it may seem. It's a versatile bean that comes to us in many shapes and forms. Our goal is to present you with simple ways to include these power packed soy products into your lifestyle. From soy nuts to chocolate pie made with Silken Tofu, there is something for everyone.

Research has built an increasingly good case for soy's role in preventing chronic conditions of aging, including heart disease, cancer and osteoporosis. While most of this research is preliminary, with hundreds of studies conducted at this time, soy has been established as a food with many positive benefits. The Food and Drug Administration has determined that any food containing at least 6.5 mg. of soy protein per serving, can carry the claim of a healthy food.

The most active compounds in soy to give us health benefits are the soy protein and isoflavones or phytoestrogens. On the heart disease forefront, both have been demonstrated to have positive effects. Soy protein may help to lower cholesterol, while isoflavones have shown positive results in inhibiting the oxidation of LDL cholesterol.

Cancer research indicates that soy may help reduce the risk of hormone related cancers. One positive study indicated that consuming only one soy meal a week may help lower colorectal cancer by 50 percent.

Women appear to be the targets for many soy foods. The phytoestrogens in soy act as weak estrogens and have been linked to helping with the symptoms of menopause. For some women, soy may provide an alternative to Hormone Replacement Therapy.

The superpower claims put aside, soy offers a wealth of nutrition on it's own. It is the only source other than meat which provides a complete protein. It also provides a good source of fiber, iron, folic acid, calcium, magnesium, potassium, B vitamins.

Great expectations

Although relatively new to the United States, soy has been used as a staple in the Asian diet for many years. Studies on the differences in disease rates in Asia as compared to the United States have demonstrated that a soy based diet may lower heart disease and cancer rates.

Towards the goal of living better longer, experts recommend that we include at least 20-40 milligrams of isoflavones and 25 grams of soy protein. Our recipes and suggestions for adding soy to your diet will help to get you there. Soy may not offer a panacea for good health, however it's a great step on the way to a plant based diet.

Twelve easy ways to add soy to your diet


Soy products come in a variety of forms. Many of these soy-based foods are easy to incorporate into your meals and snacks.

  1. Soy milk comes in no fat, low fat, and flavored. Use soy milk in your recipes calling for milk such as puddings, sauces, soups, and dessert recipes.
  2. Soy protein isolate comes in a powdered form and is easy to use in a breakfast smoothie. Blend fruit, soy, ice, and milk or juice together for a quick drink.
  3. Soy nuts are great as a snack, in stir-fry, or as a garnish on salads.
  4. Soy flour can be substituted for 25-30 percent of total amount of wheat flour in cookie, cake, and bread recipes.
  5. Textured vegetable protein (Soy Crumbles) can be used to replace all or part of the ground beef in chili, tacos, and sloppy joes.
  6. Soybeans can be purchased green or dried (mature).
    • Mature soybeans come in canned and dried forms. Try in recipes calling for other types of dried beans, such as chili or baked beans.
    • Green soybeans come raw or frozen and resembles a small lima bean. They are quick to prepare as a vegetable or in salad.
  7. Tofu (soybean curd) comes in forms suitable for many recipes.
    • Firm tofu (diced) is a great addition to stir-fry. It is also good mixed with refried beans and salsa to fill burritos or tacos.
    • Silken tofu provides a soft texture, which blends well with dessert recipes. Try adding this to cheesecake or puddings.
  8. Tofu cheese are great in a grilled cheese sandwich or as a snack with crackers.
  9. Soy butter is very similar to peanut butter and can be used in cookie recipes or as a sandwich spread.
  10. Tempeh (fermented soybean cake) is great grilled as a sandwich filling or as a substitute for meat in soups, casseroles, and chili.
  11. Soy pepperoni works great on pizza or added to a sub sandwich. Other soy meat alternatives include deli meats, franks, and sausages.
  12. Soy burgers are available in the frozen food case (Boca Burgers, Gardenburgers, Harvest Burgers, Lightburgers, etc.)

Making sense of soy


Soy Food Isoflavones Protein
(milligrams)
Protein
(grams)
Calories
Dry soybeans, cooked (1/2 cup) 176 34 149
Roasted soy nuts (1/2 cup) 167 30 390
Green soybeans, cooked (1/2 cup) 70 21 127
Tempeh (4 oz.) 61 19 226
Soy protein isolate, dry (1 oz.) 57 26 110
Soy flour, defatted (1/4 cup) 44 8 72
Tofu (4 oz.) 38 18 86
Textured soy protein, dry (1/4 cup) 28 18 153
Textured soy protein crumbles (2 oz.) 14 11 90
Soy milk (8 fl. oz.) 20 10 79
Soy concentrate, dry (1 oz.) 12 18 110



Recipes



Making sense of soy


Soy Food Isoflavones Protein
(milligrams)
Protein
(grams)
Calories
Dry soybeans, cooked (1/2 cup) 176 34 149
Roasted soy nuts (1/2 cup) 167 30 390
Green soybeans, cooked (1/2 cup) 70 21 127
Tempeh (4 oz.) 61 19 226
Soy protein isolate, dry (1 oz.) 57 26 110
Soy flour, defatted (1/4 cup) 44 8 72
Tofu (4 oz.) 38 18 86
Textured soy protein, dry (1/4 cup) 28 18 153
Textured soy protein crumbles (2 oz.) 14 11 90
Soy milk (8 fl. oz.) 20 10 79
Soy concentrate, dry (1 oz.) 12 18 110

 

  Strawberry Banana Frostie  


3 cups plain or vanilla soy milk
1 ripe banana
1 cup strawberries

Combine all ingredients in electric blender; cover, blenderize until smooth. Serve immediately.


Makes: 4, 1 cup servings
Calories: 98
Fat: 4 grams
Fiber: 4 grams
Protein: 5.5 grams



    Fruit Smoothie


1 (10.5 oz.) package soft lite silken tofu
1 medium banana
2 cups unsweetened orange-pineapple juice, chilled
1 (8 oz.) can unsweetened crushed pineapple, chilled

Combine all ingredients in electric blender; cover, blenderize until smooth. Serve immediately.


Makes: 5, 1 cup servings
Calories: 144
Fat: 3 grams
Protein: 6 grams



  Strawberry Banana Shake  


1 (10.5 oz.) package silken/soft tofu
1 small ripe banana
1 cup frozen sweetened strawberries, slightly thawed (including juice)

Combine all ingredients in electric blender or food processor; cover, mix until smooth. Chill and serve.


Makes: 4, 1 cup servings
Calories: 144
Fat: 4 grams
Protein: 7 grams
Fiber: 3 grams



Fruit Dip    


1 cup plain low fat yogurt
1/2 cup reduced-fat silken/soft tofu
1 Tbsp. honey
1 tsp. ground cinnamon

Combine all ingredients in electric blender or a food processor; cover, mix until smooth. Chill. Serve as a dip or topping for fresh fruit.


Makes: 1 1/2 cups

Serving size: 2 Tablespoons
Calories: 27
Fat: Less than 1 gram
Protein: 2 grams



  Spinach Dip  


1 (10.5 oz.) package reduced-fat extra firm tofu
1 (1.75 oz.) package onion soup mix
1/2 cup fat free mayonnaise
3 large cloves garlic, minced
1 (10 oz.) package frozen, chopped spinach, thawed and well drained
1 (8 oz.) can sliced water chestnuts, drained
1/4 cup thinly sliced green onions

Drain tofu and pat with paper towel. Blend tofu in food processor or blender until smooth. Add dry soup mix, mayonnaise, garlic and blend. Press out excess liquid from spinach, add and blend. Add water chestnuts and green onions. Pulse just until chunky. Chill before serving.


Makes: 4 1/2 cups

Serving size: 4 1/2 Tablespoons
Calories: 42
Fat: 2 grams
Fiber: 1 gram
Protein: 2 grams



    Heart-Healthy Fruit Muffins


1 1/2 cups all-purpose flour
1/2 cup soy flour
1/3 cup sugar
1 Tbsp. baking powder
1 tsp. cinnamon, ground
1/4 tsp. nutmeg, ground
1/8 tsp. salt
1 egg
1/2 cup soy milk
1/2 cup water
1 Tbsp. vegetable (soybean) oil
1 cup fruit (or 1/2 cup combination: crushed pineapple, dried apricots, diced apples, pumpkin, mashed banana, raisins, etc.)

Preheat oven to 400 degrees F. Combine flours, sugar, baking powder, spices and salt; mix well. Make a well in the center and add egg, soy milk, water, oil and fruit; mix until moistened. Spray muffin tin with non-stick vegetable spray. Spoon mixture into tin. Bake for 12 to 15 minutes or until wooden pick inserted near center comes out clean.


Makes: 1 dozen
Calories: 161
Fat: 3.7 grams
Fiber: 1.5 grams
Protein: 5.8 grams



  Healthy Banana Apple Muffins  


1 cup soy flour, defatted
1 cup all-purpose flour
1 cup whole-wheat flour
2 tsp. cream of tartar
2 tsp. baking soda
1 tsp. allspice
1/4 cup apple juice, frozen concentrate, thawed
1 Tbsp. vanilla
6 egg whites - 3 in one bowl, 3 slightly beaten
2 large ripe bananas, mashed
1/2 cup applesauce
1 cup honey
1 unpeeled apple, cored and diced
1 cup raisins

Preheat oven to 350 degrees F. Combine dry ingredients in bowl. Set aside. Mix apple juice, vanilla, 3 egg whites, banana, applesauce and honey in bowl on low speed until blended. Add dry ingredients and mix for a few seconds, just until moistened. With a spatula, fold in slightly beaten egg whites. Then add the diced apple and raisins. Spray muffin tin with non-stick vegetable spray. Spoon mixture into tin. Bake for 15-18 minutes or until wooden pick inserted near center comes out clean.


Makes: 19 muffins
Calories: 161
Fat: 4 grams
Fiber: 1.5 grams
Protein: 6 grams



Summer Bean and Corn Salad    


1 cup fresh cooked whole kernel corn or frozen corn
1 (15 oz.) can black beans, drained and rinsed
1 red bell pepper, finely chopped
1 medium tomato, chopped
1 (15 oz.) can whole soybeans (available in health & natural foods stores)
1/2 cup onion, chopped (red onion or sliced green onion work well)
1 tsp. minced garlic
3/4 cup fat free Italian salad dressing
1/2 tsp. chili powder
1 Tbsp. fresh lemon or lime juice
1 Tbsp. fresh cilantro or parsley, chopped (optional)

In a large bowl, combine vegetables. For dressing, combine Italian salad dressing, chili powder, lemon or lime juice, and chopped cilantro in a jar with a tight fitting lid. Shake to mix well. Pour dressing over vegetable mixture. Stir gently to mix in dressing. Refrigerate before serving. This salad keeps well and can be made a day before serving.


Serves: 6
Calories: 222
Fat: 7 grams
Fiber: 9.6 grams
Protein: 17 grams
Calcium: 100 mg
Iron: 5 mg



  Tofu Creamy Sauce for Pasta  


1/2 cup fat free Parmesan cheese
1 Tbsp. fresh or 1 tsp. dried basil
1 Tbsp. fresh or 1 tsp. dried parsley
1 pkg. (10.5-12 oz.) tofu
1/4 tsp. white pepper
1 tsp. olive oil
2 Tbsp. minced fresh onion or 1/2 tsp. onion powder
2 tsp. minced garlic
2 Tbsp. milk or soymilk
4 cups cooked pasta, hot

Using a blender or mixer, blend tofu until smooth. Add Parmesan cheese, basil, parsley and pepper. In saucepan, over medium heat saute garlic and onion in oil until softened. Turn to low heat, stir in tofu mixture, continue to cook, stirring for 2-3 minutes. Add milk and stir to blend into a thin sauce. Serve immediately over warm pasta.


Serves: 4
Calories: 325
Fat: 8 grams
Protein: 16 grams
Fiber: 16 grams
Calcium: 210 mg.



    Speedy Spaghetti


8 oz. spaghetti noodles
1 Tbsp. olive oil
1/2 cup chopped green pepper
1/2 cup chopped onion
1 cup sliced mushrooms
1 (26 oz.) jar prepared spaghetti sauce
1 package soy crumbles (for recipes)

Cook spaghetti according to package directions.
Using large skillet, saute vegetables in olive oil. Add spaghetti sauce and soy crumbles. Heat thoroughly. Serve with pasta.


Serves: 4
Calories: 282
Fat: 10 grams
Fiber: 6 grams
Protein: 9 grams



  Shortcut Lasagna  


2 cups prepared low fat pasta sauce
1/2 lb. lasagna noodles
1 pkg. (10.5-12 oz.) silken or firm tofu
1 cup fresh mushrooms, sliced
1 (8 oz.) package frozen spinach, thawed and drained
2 cups reduced fat cottage or ricotta cheese
3/4 cup fat free Parmesan cheese
1 (8 oz.) package reduced fat shredded mozzarella cheese

Cook lasagna noodles according to package directions.
Using a 12 inch casserole dish, sprayed with oil, place 1/2 of each ingredient in two layers, alternating ingredients, ending with mozzarella cheese. Bake at 350 degrees for 40 minutes. Serve with green salad and crusty rolls.


Serves 8
Calories: 200
Fat: 5 grams
Protein : 16 grams
Calcium: 200 mg.



Sloppy Joes    


1 Tbsp. olive oil
1/2 cup chopped green pepper
1/2 cup chopped onion
1 cup sliced mushrooms
1 package soy crumbles (for recipes)
2 (15 oz.) can sloppy joe sauce
In saucepan, saute vegetables in olive oil. Add soy crumbles and sloppy joe sauce. Heat thoroughly.


Serve with your favorite whole grain buns.


Serves: 8
Calories: 177
Fat: 2 grams
Fiber: 7 grams
Protein: 13 grams



    Quick Fix Chili


1 Tbsp. olive oil
1/2 cup chopped green pepper
1/2 cup chopped onion
1/2 cup sliced mushrooms
1 package soy crumbles (for recipes)
2 (15 oz.) cans "ready for chili" tomatoes
1 (15 oz.) can chili beans

In large saucepan, saute vegetables in olive oil. Add soy crumbles, tomatoes, and chili beans. Simmer all ingredients for ten minutes or until thoroughly heated.


For added flavor, top chili with lowfat shredded cheese and onion chunks. If desired, serve with pasta or your favorite cracker.


Serves: 6-8
Calories: 165
Fat: 2.4 grams
Fiber: 9 grams
Protein: 14 grams



  Easy Chili  


1 pkg. vegetarian burger mix (enough to make 4 burgers)
1 medium onion, chopped
1 green pepper, chopped
1 carrot, sliced
3 cloves garlic, minced
1 (16 oz.) can crushed tomatoes or tomato puree
1 (16 oz.) can beans (kidney, pinto, garbanzo or black)
2 Tbsp. chili powder
3/4 tsp. cumin
1/4 tsp. cayenne pepper

Cook the burgers according to package directions. Combine the rest of the ingredients in a large pot. Crumble the burgers with your fingers and add to chili sauce. Simmer for 30 minutes.


Serves: 10
Calories: 243
Fat: 3 grams
Fiber: 12 grams
Protein: 17 grams



Tempeh Chili    


8 oz. tempeh
2 Tbsp. oil
1 large onion, diced
2 1/2 cups tomato sauce
3 Tbsp. chili powder (or to taste)
1 Tbsp. tamari
1 Tbsp. dry mustard
2 tsp. garlic powder
1 tsp. cumin

Cut the tempeh into small cubes. Saute in oil for about 10 minutes, until lightly browned. Add remaining ingredients and simmer for 20 minutes.


Serves: 4
Calories: 270
Fat: 12 grams
Fiber: 5.5 grams
Protein: 15 grams



  Tofu South of the Boder Enchiladas  


1/2 cup chopped onions
3/4 cup chopped sweet green pepper
1 (4 oz.) can chopped green, mild chilies
1 clove garlic, minced
1/2 tsp. cumin seed
1 tsp. dried cilantro (optional)
12 oz. silken firm tofu, drained and mashed
2 cups tomatoes, diced and drained
8 - 8" whole wheat tortillas
2 cups thick tomato salsa
1/2 cup low fat cheddar cheese, shredded

Preheat oven to 350 degrees F. Lightly spray a 9" X 13" baking pan with non-stick vegetable oil spray. In bowl, combine all ingredients except tortillas, tomato salsa and cheese. Place 1/2 cup of mixture in center of each tortilla and roll. Place in baking dish, seam side down. Pour salsa over enchiladas. Sprinkle with shredded cheese. Cover pan with aluminum foil and bake for 25-30 minutes.


Serves: 8
Calories: 199
Fat: 7 grams
Fiber: 3 grams
Protein: 12 grams



    Short Cut Burritos

This recipe is designed to accomodate as many as needed. Proportions are based on individual servings.


Fat free black refried beans
tortilla shells
crumbled tofu
Bottled or canned chunky salsa
low fat soy cheese

Spoon 2 tablespoons of the refried beans onto the center of a tortilla shell. Top with 1-2 tablespoons crumbled tofu. Add 1-2 tablespoons salsa. Roll tortilla shell to make burrito. Top with lowfat cheese.


Serves: 1
Calories: 156
Fat: 4 grams
Fiber: 2 grams
Protein: 7 grams



  Tofu Noodles with Nutty Sauce  


1 (16 oz.) package tofu
12 oz. spaghetti noodles
1 - 1 1/2 Tbsp. minced garlic
1 - 1 1/2 Tbsp. minced ginger
1/4 tsp. hot red pepper flakes or Tabasco (optional)
2 Tbsp. soynut butter or peanut butter
1/4 cup teriyaki sauce
1 Tbsp. olive oil
1 pound broccoli slaw
1/2 tsp. salt

Drain tofu and cut into bite-size cubes. Set aside.

Begin cooking spaghetti according to package directions.

Combine garlic, ginger, and hot red pepper flakes in a small bowl. (If you are using hot pepper sauce, add it to the teriyaki.) Combine soynut or peanut butter and teriyaki sauce in a small bowl.

Heat oil in a wide skillet or wok over high heat. Add ginger-garlic mixture when the oil is hot, cook 30 seconds, then add tofu. Cook tofu about 5 minutes, stirring a couple of times. Add broccoli slaw, salt and nut butter mixture; cook 2 to 3 more minutes, until broccoli is barely tender, stirring occasionally. Serve mixture over cooked noodles.


Serves: 4-6
Calories: 265
Fat: 7 grams
Fiber: 4 grams
Protein: 13 grams
Calcium: 100 mg
Iron: 5.4 mg



Instant Tofu Stir-Fry    


1 (16 oz.) package tofu
1 Tbsp. olive oil
1 tsp. minced garlic
1 Tbsp. minced fresh ginger
1 pound broccoli slaw
2 tsp. sugar
2 tsp. vinegar
1/4 cup soy sauce
1 Tbsp. toasted sesame seeds (See note)

Drain the tofu and cut into bite-size cubes. Set aside.
Heat a wok or wide skillet on highest heat until it is very hot. Add the oil, garlic and ginger; stir once or twice until fragant. Add the broccoli slaw and stir for about 2 minutes until it softens. Combine sugar, vinegar, and soy sauce; stir to dissolve sugar. Add tofu and soy sauce mixture to broccoli and stir to heat thoroughly, about 3 minutes more. Sprinkle with toasted sesame seeds. Serve with rice.

To toast sesame seeds: Toast sesame seeds on high in the microwave until they begin to turn golden, or in a 350 degree oven for 15 minutes, stirring occasionally. Or toast them in a dry wok or skillet as it is heating.

Serves: 4
Calories: 187
Fat: 9 grams
Fiber: 4.8 grams
Protein: 14 grams
Calcium: 178 mg
Iron: 10.4 mg



  Easy Crockpot Beans  


1 (15 oz.) can vegetarian baked beans
1 (15 oz.) can soybeans
2-3 (15 oz.) cans of other assorted beans, drained and rinsed (limas, great northern, red beans, kidney, pinto, etc.)
1/2 - 3/4 cup brown sugar
1 chopped onion

Mix all ingredients together in a crockpot. Cook for 4-5 hours (2 hours on high and 2-3 hours on low.)


This recipe is an easy potluck dish. It also freezes well or can easily be halved.

Serves: 6-8
Calories: 289
Fat: 4 grams
Fiber: 11 grams
Protein: 18 grams
Calcium: 186 mg
Iron: 4 mg



    Fat Free Chocolate Oatmeal Cookies


This is a good way to incorporate soy into your diet, using soy flour to replace up to one half the wheat flour.

1/2 cup sugar (1/4 cup brown sugar plus 1/4 cup granulated sugar)
1/2 cup Karo syrup
1 egg + 2 whites
1 tsp. vanilla
1 Tbsp. water
1/2 cup flour
1/2 cup soy flour
1 cup oatmeal, quick or old fashioned
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt (optional)
1/2 tsp. cinnamon
1/2 cup lowfat chocolate chips or raisins
1/4 cup wheat germ

Preheat oven to 350 degrees F. Spray cookie sheet with cooking spray. In large mixing bowl, combine sugar, Karo and eggs. Stir in vanilla and water. Add flours, oatmeal, baking powder, baking soda, salt, cinnamon and wheat germ. Stir until well blended. Add chocolate chips or raisins; mixing well. Drop by teaspoon on cookie sheet. Bake for 8 minutes.


Makes: 3 dozen cookies
Calories: 58
Fat: Less than 1 gram
Fiber: 1 grams
Protein: 2 grams



  Nutty Butter Puffs  


1 egg white
6 Tbsp. sugar
dash salt (if desired)
1/4 cup soy nut butter

Preheat oven to 325 degrees F. In a small mixing bowl, beat egg white until soft peaks form. Gradually add sugar, continuing to beat until stiff peaks form. Fold in soy nut butter and salt (if desired). Spray cookie sheet with non-stick cooking spray. Spoon onto cookie sheet using a teaspoon. Bake for 15 minutes or until lightly browned.


Makes: 1 dozen cookies
Calories: 34
Fat: Less than 1 gram
Protein: 1 gram



Chocolate Pie    


3 Tbsp. instant coffee
1/4 cup skim milk
1 (16 oz.) package firm silken tofu
1 large box instant chocolate pudding mix (6 serving size)
1 reduced-fat graham cracker pie shell

Dissolve coffee in milk. With mixer or food processor, mix tofu, pudding mix, and milk/coffee mixture until smooth. Pour into pie shell. Refrigerate until firm.


Serves: 8
Calories: 93
Fat: 3 grams
Fiber: 1 gram
Protein: 5 grams