soy power - Recipe

Mounting evidence confirms the value of adding soy foods to your diet.

Protein foods achieved the powerful position among foods in diets years ago. And when science revealed that soybeans had an amino acid profile similar to meats, they began the climb into that coveted power place. Science continues to find other reasons beyond their amino acids to include soybeans in healthful diets. More than protein, now soybeans are appreciated for their isoflavones, powerful antioxidants, their excellent fiber content, their fatty acid profile, and their many micronutrients.

Diets containing soy have been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Soybeans have about half the total fat per serving as meat. Most of the fat is polyunsaturated fat, with moderate amounts of monounsaturated fat and very little saturated fat. The profile for meat is the opposite, with very little polyunsaturated fat and roughly equal amounts of saturated fat and monounsaturated fats. Saturated fat and total fat seem to be more important than cholesterol in diets in the formation of artery-clogging plaques.

Diets using soy have been established to potentially slow the rate of prostate cancer growth. The University of Texas recommends that prostate cancer patients consume diets that include:

* Less than 20 percent calories from fat

* At least five fruits/vegetables per day

* High amounts of fiber (25-30 grams)

* 800 IU vitamin E

* 500 milligrams vitamin C

* 40-60 grams of soy protein (as a soy isolate powder or whole soy foods)

Such a level of soy protein could be a challenge to eat every day: A cup of soybeans has 29 grams; 1/2 cup miso, 16 grams; 1/2 cup tempeh, 16 grams; 1/2 cup firm tofu, 20 grams. The Food and Drug Administration allows a health claim for products that contribute to a diet that includes 25 grams of soy protein per day. An increasing number of soy foods with at least 6 1/4 grams of soy protein per serving are displaying the health claim on their label.

Soy foods in the diets of postmenopausal women seem to reduce the symptoms of menopause, perhaps through estrogen-like factors in the soybean. Along with causing fewer hot flashes, soy compounds may be protective for heart disease, osteoporosis, or other outcomes of lowered estrogens as the years go by.

The list of chronic diseases that are positively affected by soy foods continues to grow. Among those currently studied are:

* Heart disease

* Cancers (prostate and breast)

* Ostoporosis

* Renal disease

* Menopausal symptoms

The evidence is mounting that soy foods are beneficial to health. They are not new to the culinary scene, however. Interest in them dates back to 2838 B.C., when the soybean plant was described in China. John Harvey Kellogg was testing soy foods in his kitchen in the early 1900s. In 1949 the United States Department of Agriculture published a brochure describing how to cook soybeans. William Shurtleff and Akiko Aoyagi published The Book of Tofu in 1975, which has sold 600,000 copies since then. The "hippies" advanced the cause of soy in the 1970s. Today, no longer "hippie" food, soy food sales topped $1 billion in 1996, with 26 million Americans reporting that they eat soy.

Won't you join the growing numbers who are looking for healthful foods? Possibly soy? New soy products enter the market frequently that are convenient to use, taste good, and benefit your health. Try a power food--soy in one of its many forms.

CREAMY TOMATO SOY SOUP

1       10 3/4-ounce can condensed tomato
        soup
1/2     cup low-fat silken tofu, pureed in
        blender
1 1/4   cups low-fat soy milk
1       cup diced tomatoes, with juice
4       T. roasted soy nuts (optional)

In a saucepan, stir soup, tofu, and soy milk together. Add tomatoes. Simmer to heat through. Stir frequently. Garnish individual servings with soy nuts, if desired. Serves: 4. Calories per serving: 130; protein: 6 grams; fat: 4 grams; carbohydrate: 19 grams; cholesterol: 0 milligrams; fiber: 3 grams.

SOY BREAD PUDDING

2     cups plain soy milk
2     T. margarine
2     slightly beaten eggs
1/2   cup granulated sugar
1/3   cup raisins
1     t. vanilla
1/4   t. cardamom
1/4   t. coriander
1/4   t. salt
6     slices cubed, dry whole-wheat
      bread
3/4   cup firm tofu, cut into small cubes
2     T. chopped soy nuts

Preheat oven to 350 [degrees] F. Combine soy milk and margarine in a saucepan. Heat until soy milk is scalded; remove from heat. In a large mixing bowl, combine eggs, sugar, raisins, vanilla, cardamom, coriander, and salt. Stir in bread cubes until thoroughly coated. Lightly fold in the tofu cubes. Add soy milk; mix until blended. Pour into an ungreased 1 1/2-quart casserole. Sprinkle the top with soy nuts. Place the casserole in a larger casserole dish filled about one inch deep with hot water. Bake uncovered for 40 minutes or until firm to the touch. Let set for 15 minutes before serving. Slice into 8 pieces. Serves: 8. Calories per serving: 200; protein: 8 grams; fat: 7 grams; carbohydrate: 28 grams; cholesterol: 54 milligrams.

MUNCHEE TRAIL MIX

2 1/3   cups fat-free caramel corn
1 1/4   cups broken salted pretzel sticks
1/2     cup roasted salted soy nuts
1/3     cup sliced almonds

Mix all of the above ingredients together. Serves: 8. Calories per serving: 122; protein: 5 grams; fat: 4 grams; carbohydrate: 19 grams; cholesterol: 0 milligrams.

BASIL LEMON TEMPEH PITA

8     ounces (1 package) tempeh
1/4   cup soy oil
1/4   cup lemon juice
1/4   t. basil
1/8   t. oregano
1/8   t. thyme
2     t. soy oil
4     whole-wheat pitas, warmed and
      cut in two pockets
4     cups lettuce, thinly sliced
1/2   cup red onion, chopped
1     cup tomatoes, chopped

Steam tempeh for 20 minutes; cool. Slice into 1/4-inch slices. Combine oil, lemon juice, herbs. Marinate tempeh in mixture covered for 1 hour in the refrigerator. Remove tempeh from marinade; reserve marinade. Over medium heat, saute tempeh in oil until lightly browned on both sides. Place two slices of warm tempeh in each pita pocket. Stuff with lettuce, onion, tomato, and drizzle of reserved marinade. Serves: 8. Calories per serving: 160; protein: 9 grams; fat: 4 grams; carbohydrate: 25 grams; cholesterol: 0 milligrams.

TEMPEH TOPPER OR STUFFER

1/4   cup chopped onion
1     T. soy oil
1/2   t. minced garlic
1     cup medium salsa
2     cups diced tomatoes with juice
1/4   t. cumin
1     8-ounce package Tempeh,
      crumbled

Over medium heat, saute onions in oil until translucent. Add garlic; cook for 1/2 minute. Add salsa, tomatoes, cumin, and tempeh. Simmer for 20 to 25 minutes, stirring occasionally. Serve over rice, noodles, or baked potato. Can also be served in a pita or wrapped in a flour tortilla. Serves: 6. Calories per serving: 130; protein: 8 grams; fat: 5 grams; carbohydrate: 14 grams; cholesterol: 0 milligrams.

SOYBEAN, RICE, & LENTIL SALAD

1     15-ounce can whole soybeans,
      drained
1     cup cooked brown rice
1     cup canned kidney beans, drained
1/2   cup canned lentils, drained
1/4   cup ranch dressing
1/8   cup chopped red onion
4     cups torn red leaf lettuce

Combine ingredients in a large bowl, except the lettuce. Marinate for 1 hour in the refrigerator. Serve over lettuce. Serves 4. Calories per serving: 300; protein: 29 grams; fat: 9 grams; carbohydrate: 39 grams; cholesterol: 0 milligrams.

GRILLED TOFU & VEGETABLE SANDWICH

12   thin slices of each of the following:
     zucchini, baby eggplant, red
     onion, and red bell pepper
     (lightly oiled and grilled)
12   1/4-inch-thick slices (1 1/2 ounces
     each) firm tofu, grilled
1    10-inch round plain focaccia bread,
     sliced lengthwise in half

Herb Seasoning

1/2   t. each dried oregano and thyme
1/4   t. each basil, garlic powder, and
      salt

Combine herb seasonings; divide in half. In a large bowl, toss grilled vegetables with half of the seasoned mixture. Place grilled pieces of tofu in an even layer on the bottom half of the bread. Sprinkle with remaining seasoning. Place vegetables on top of tofu; top with bread. Cut into six sandwiches. Microwave for 30 seconds just until slightly warm. Serves: 6. Calories per sewing: 280; protein: 15 grams; fat: 11 grams; carbohydrate: 33 grams; cholesterol: 0 milligrams.

TOFU & BEAN STEW

1   onion, chopped
3   cloves garlic, sliced
1   t. soy oil
1   16-ounce package extra-firm tofu,
    drained and crumbled
1   19-ounce can kidney beans
1   28-ounce can crushed tomatoes
1   green pepper, chopped
3   carrots, sliced
1   cup niblett corn, canned or frozen
1   t. cumin
    salt to taste
2   bay leaves

In a large skillet, saute onions and garlic in oil. Add tofu, and continue to saute until tofu is lightly browned. Add remaining ingredients and simmer for 45 minutes. May be made a day ahead of serving to blend flavors. Serves: 6. Calories per serving: 250; protein: 15 grams; fat: 6 grams; carbohydrate: 37 grams; cholesterol: 0 milligrams; fiber: 11 grams.

QUICK MIX COOKIE BARS

2   16-ounce packages refrigerated
    chocolate-chip or oatmeal slice-and-bake
    cookie dough
    nonstick cooking spray
1   10.5-ounce package firm silken tofu
2   eggs
1   cup sugar
1   t. vanilla

Preheat oven to 350 [degrees] F. Soften one roll of cookie dough. Spray the bottom of a 9" x 13" baking pan with nonstick spray. Line the bottom with the softened cookie dough, spreading to all sides. In a food processor, combine tofu, eggs, sugar, and vanilla until smooth; spread over cookie dough. Drop second roll of cookie dough by the teaspoonful on top of the filling. Bake for 40 to 45 minutes. Yield: 36 bars. Calories per bar: 150; protein: 2 grams; fat: 6 grams; carbohydrate: 23 grams; cholesterol: 20 milligrams.

For variety, sprinkle shredded coconut, chopped nuts, and/or raisins on top of the to fu mixture before adding the second roll of cookie dough.

FRUIT SHAKE

1   10.5-ounce package soft tofu
1   small ripe banana
1   cup frozen sweetened strawberries

Blend or process all ingredients in a food processor until smooth. Serve chilled. Serves: 4 (1/2 cup each). Calories per serving: 140; protein: 6 grams; fat: 3 grams; carbohydrate: 25 grams; cholesterol: 0 milligrams; fiber: 3 grams.

SOY POWER RECIPES

Mushroom Leek Miso Soup
Tofu Salad
Grilled Tofu & Vegetable Sandwich
Creamy Tomato Soy Soup
Soy Bread Pudding
Munchee Trail Mix
Basil Lemon Tempeh Pita
Tempeh Topper or Stuffer
Soybean, Rice, & Lentil Salad
Tofu & Bean Stew
Quick Mix Cookie Bars
Fruit Shake

Mushroom Leek Miso Soup

4     T. miso
4     cups water
3     cups sliced mushrooms
3/4   cup leeks, sliced in half circles
1     T. soy oil
1     t. minced garlic
1/4   t. salt

Dissolve miso in water. In a large skillet, saute mushrooms and leeks in oil until tender. Add garlic and cook for 1/2 minute. Add miso dissolved in water and salt. Simmer 15 minutes. Serve hot. Serves: 4. Calories per serving: 100; protein: 4 grams; fat: 5 grams; carbohydrate: 11 grams; cholesterol: 0 milligrams.

Tofu Salad

2       one-pound containers reduced-fat,
         firm tofu (drained and pressed)
2       garlic cloves, minced
2       T. honey
1       T. soy oil
2       T. reduced-sodium soy sauce
         cooking spray
12      cups cleaned, fresh mixed
         salad greens
3/4     cup chopped red bell peppers
1 1/2   cups broccoli florets
6       ounces blanched pea pods,
         cut in half
1 1/2   thinly sliced carrot coins
1/3     cup reduced-sodium soy sauce
1/4     cup water
2       T. lemon juice
2       T. sesame oil

Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.

Georgia Hodgkin, Ed., R.D., F.A.D.A., is the grandmother of Lynae, Hollyn, Savannah, Joel, Kaia, and Sophia, all of whom enjoy good vegetarian food. Their repertoire of soy just keeps growing.

COPYRIGHT 2001 Review and Herald Publishing Association
COPYRIGHT 2001 Gale Group