It's soy easy; adding a little soy to your life is easy, healthful and delicious - includes recipes - Low-Fat and Fast

Vegetarian Times, April, 1997 by Terry Christofferson

Unless you've been living under a rock for the last year or so, you've undoubtedly seen some of the headlines about soy. Soybeans are a powerhouse of nutrients, including B vitamins, calcium, protein, omega-3 fatty acids and isoflavones. Current research shows that soy foods may help lower cholesterol and decrease the risk for stroke and heart attack. Isoflavones, plant estrogens called phytoestrogens found in soy, also exhibit anticancer effects. About two tablespoons of soy protein powder or 1 1/4 cups of tofu or tempeh a day is all it takes to receive the health benefits of soy.

With all the good news, how to get more soy into our diets is a common question nowadays. Fitting it into all three meals may seem like an impossible goal, but it's actually easy. Starting with breakfast, add soymilk or soy powder to hot and cold cereals as well as pancake, waffle and muffin mixes. Or make a smoothie using soymilk or soy powder. And don't forget tofu. Tofu, as used in Fruity Soy Shakes, adds a wonderful texture to a smoothie. It also makes a delicious breakfast scramble when you add a few herbs and spices and stirfry until the mixture begins to brown.

Lunch? Make a sandwich with baked, marinated tofu or an eggless "egg" salad sandwich by mashing tofu with mayonnaise, mustard and seasonings. Try adding diced tofu or tempeh to a salad or soup and you've had yet another serving of soy. Add canned soybeans to leftover soups and stews for a quick addition of soy to your lunch.

The possibilities are endless for the dinner hour. Tempeh and tofu can be baked, broiled, grilled or stirfried. Add them to stews, soups, stir-fries, fajitas, chilis, sauces and casseroles.

Puddings, pies, cookies and cakes are just a few desserts you can make with soymilk and tofu. Japanese-style silken tofu and soymilk work well for puddings and pie fillings. Soy flour (about 1/2 cup) can be added to cakes, cupcakes and muffins.

The following recipes are reprinted with permission from Vegetarian Times Low-Fat and Fast cookbook by the Editors of Vegetarian Times (copyright 1997 by Vegetarian Times, Inc., published by Macmillan Publishing, New York). For ordering information, call (800) 793-9161; the book price is $15.

Fruit Soy Shakes

1 cup vanilla soymilk, chilled 5 oz. Japanese-style soft silken tofu, chilled and cubed (see glossary, p. 126) 2 cups fresh or frozen fruit (one or more varieties of choice) 1 to 2 Tbs. honey or brown rice syrup (see glossary, p. 126) 1/2 tsp. vanilla extract

Combine all ingredients in blender; process until smooth. Makes 2 shakes.

Variations: Peanut Butter-Banana Shake: Prepare as directed above, substituting 1 cup sliced bananas for 2 cups fruit. Reduce honey or rice syrup to 1 tablespoon, omit vanilla and add 3 tablespoons natural peanut butter.

Peanut Butter-Chocolate Shake: Prepare as directed above, substituting 1 cup sliced bananas for 2 cups fruit. Omit vanilla. Add 1/4 cup natural peanut butter and 2 tablespoons unsweetened cocoa. Increase honey or rice syrup to 3 tablespoons.

PER SHAKE: 223 CAL.; 7G PROT.; 5G TOTAL FAT (0.3G SAT. FAT); 38G CARB.; 0 CHOL.; 76MG SOD.; 3G FIBER. VEGAN (HONEY)

Curried Tempeh

with Saffron Rice

1 cup uncooked basmati rice (see glossary, p. 126) Pinch saffron (optional) 1 1/4 cups vegetable stock or water 8-oz. pkg. five-grain or plain tempeh, cut into thin strips (see glossary, p. 126 1 medium onion, chopped 1 medium green or red bell pepper, seeded and coarsely chopped 1/2 cup raisins 1 Tbs. honey 2 tsp. curry powder 1/2 tsp. ground ginger 1/2 tsp. cinnamon 1/4 tsp. ground cloves Bottled chutney (optional)

Cook rice according to package directions, adding saffron if desired, to the cooking water.

Meanwhile, heat 1/4 cup stock or water in large nonstick skillet over medium heat. Add tempeh, onion and bell pepper. Cook, stirring, until vegetables are tender-crisp, about 7 minutes, adding more stock or water as necessary to prevent sticking.

Stir in remaining stock or water and other ingredients except chutney. Bring to a simmer and cook, stirring occasionally, until flavors are blended and sauce has thickened, about 5 minutes. Serve over hot rice with chutney on the side if desired. Makes 4 servings.

PER 1-CUP SERVING: 361 CAL.; 14G PROT.; 5G TOTAL FAT (0.4G SAT. FAT); 71G CARB.; 0 CHOL.; 315MG SOD.; 8G FIBER. VEGAN (HONEY)

Creamy Tofu

Pudding

This is as close to instant pudding as you can get without the box and is a classic recipe for people who want to avoid dairy-based dishes.

10 1/2-oz. pkg. Japanese-style firm silken tofu, chilled and cubed (see glossary, p. 126) 1/4 cup honey or rice syrup (see glossary, p. 126) 1/2 tsp. vanilla extract 1/8 tsp. cinnamon Chopped fresh or dried fruit (optional)

Combine all ingredients, except fruit, in a blender or food processor. Top each serving with fruit if desired. Makes 1 1/3 cups.

Variations: For chocolate pudding, prepare as directed above, omitting cinnamon. Add 2 tablespoons unsweetened cocoa. If desired, add 1/4 teaspoon almond extract and top with chopped nuts or miniature chocolate chips.