Soy is important to eat - here are ideas of how you can get more soy in your diet?
The humble soy bean is an amazing cornucopia of nutrition. Studies have shown that soy protein lowers cholesterol, may be a preventive of hormonally induced cancer and decreases bone gloss which leads to osteoporosis. Combined with a healthy low fat diet, studies also indicate that soy has a role in preventing heart disease and menopausal symptoms as well. Soy foods come in many varieties with something for everyone. It is easy and versatile to use.
Chocolate Pie
1 pkg. Quinoa Macaroon Cookies or French Vanilla
2 tbsp. butter, softened
Crumble cookies and work in butter. Press into a 9 inch pie pan using a fork or slightly moistened fingers. Pre bake at 350 for about 10 minutes.
2 blocks Mori-nu Firm or Extra Firm Tofu
300 grams chocolate chips
Process the tofu in food processor until very smooth.
Meanwhile, melt the chips in the top of a double boiler and add to processor and blend until smooth. Pour into pie shell and chill.
Strawberry Mango Custard
1 block silken tofu
8 large strawberries
1/2 of a ripe mango
Puree till smooth in a food processor. Sweeten to taste with a little honey. Pour into serving dishes, garnish with a strawberry and chill.
Berry Banana Smoothie
2 ripe bananas
1/2 cup blueberries
1 cup strawberries
2 tbsp. soy protein isolate
Place all ingredients in a blender and process till smooth. Using frozen berries makes it into a frosty. Add soy milk if too thick.
Maple Bran Muffins
Deliciously healthy and so easy to make.
3/4 cup natural wheat bran
1/2 cup soy milk
1/2 cup maple syrup
1 egg
1/4 cup vegetable oil or 2 tbsp. Wonderfree
1 cup whole wheat flour
1/4 cup soy protein isolate
3 tsp. baking powder
1/2 tsp. salt
1/3 cup chopped walnuts
Combine bran, soy milk and maple syrup. Beat in egg and oil. Combine remaining Singredients. Add maple syrup mixture and mix until moistened. Spoon batter into 12 greased muffin pans. Bake at 400 degrees F for about 20 minutes
Soy Stir Fry
Use either "Soy City" tofu (not silken tofu) or tempeh (available in the freezer) to add to your favourite stir fry. I like to marinate them first. Try a combination of 1/3c tamari, 2/3c water, 2 cloves of garlic and 1T of diced fresh ginger.
Protein Plus Oatmeal
Add 1T of soy flakes per person to your oatmeal (and some flax too!). They cook quickly and increase the protein profile of your cereal.
Creamy Ranch Dressing
1 green onion
2 large cloves garlic
2 teaspoons freshly squeezed lemon juice
1 tablespoon apple cider vinegar
1 teaspoon honey
10 ounces soft silken or regular tofu
1 teaspoon dried oregano
1 tablespoon flax oil
salt and freshly ground pepper
In a food processor, chop onion and garlic by pulsing. Add remaining ingredients and blend until pureed.
Suggested Reading
- Super Soy The Miracle Bean by Ruth Winter
- 366 Healthful Ways to Cook Tofu by Robin Robertson
- Soy Miracle Cookbook by Earl Mindell
- Soy Miracle by Earl Mindell
- Soy! by Dana Jacobi
- The TVP Cookbook by Dorothy Bates
- Tofu Quick and Easy by Louise Hagler
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