Tasty tofu: meat has met its match

Vibrant Life, July-August, 2004 by Georgia E. Hodgkin, Tracy Shuk-Yee Li

SOYBEANS ORIGINATED CENTURIES AGO IN SOUTHEAST ASIA. Today, they're grown and savored all around the globe. An unexpected array of soy products crowds the shelves in most grocery and specialty food stores. The soybean is called the "meat" of China not only because of its high protein content, but also because its protein is similar to that contained in animal food products.

THE LOWLY SOYBEAN is rich in all three macronutrients required for good nutrition: protein, carbohydrate, and fat (polyunsaturated). It also boasts health-promoting vitamins and minerals including calcium, folic acid, and iron.

Soybeans supply all nine essential amino acids needed for optimal health--the only plant-based food to do so. The amino acid content of soy protein is nearly equivalent in quality to meat, milk, and egg protein.

It's well established that excessive intake of any fat is undesirable. Most registered dietitians and nutrition professionals recommend that total fat consumption be limited to 30 percent or less of the total daily calorie count with saturated fat at no more than 10 percent of calories. Saturated fat can raise blood cholesterol and thicken arterial walls.

Clinical trials and research studies have shown that substituting polyunsaturated fat for saturated fat in the diet can help lower serum cholesterol levels. Soybean oil is rich in polyunsaturated fatty acids, including the essential fatty acids linoleic acid (50 percent) and linolenic acid (8 percent). These two essentials help regulate hormones, blood pressure, smooth muscle contraction, and the growth of healthy cells. Our bodies cannot create these on their own. They must come from the foods we eat.

Whole soybean foods contain an abundance of minerals: potassium, magnesium, iron, zinc, and calcium. Soybeans are also high in vitamins such as thiamin (vitamin [B.sub.1]), riboflavin (vitamin [B.sub.2]), niacin, pyridoxine (vitamin [B.sub.6]) and vitamin E.

Recent research shows that soybeans contain isoflavones, a weak form of the female hormone estrogen, which has been demonstrated to be essential to proper physiological functioning in humans and animals. Isoflavones can also reduce the risk of cancer, heart disease, and osteoporosis. Many studies prove that consuming as little as one serving of soy foods a day may be enough to reap the benefits of this anticancer phytochemical.

The outer hull of the soybean is an excellent source of dietary fiber. One cup of conked soybeans provides 6 grams of this necessary component for good health. Soybeans contain both soluble and insoluble fiber. Soluble fiber helps lower serum cholesterol and control blood glucose. Insoluble fibers increase stool bulk and decrease transit time for bowel movements, thereby lessening the incidence of colon cancer. Furthermore, they can help relieve the symptoms of a number of digestive disorders.

The next time you're visiting your local grocery store, pick up a package of tofu and try out some of these tasty recipes. The culinary adventure may not only be beneficial to your health, but it just might delight your taste buds as well.

MISO SOUP WITH SEAWEED

    1 green onion
  1/2 cup silky tofu
1 1/2 quarts vegetable broth
  2/3 cup red miso
    1 t. seaweed

Trim and wash green onion; cut into thin slices. Cut tofu into 1/2-inch cubes. Combine vegetable broth and red miso in a saucepan; heat to boiling. Soup will thicken slightly. Carefully add tofu and seaweed. Let steep for about 3 minutes. Divide soup into 6 small bowls. Garnish with green onion slices. Serves 6. Per serving: calories: 210; protein: 9 grams; carbohydrate: 39 grams; fat: 1 gram; cholesterol: 0 milligrams. Both red miso and seaweed are available in most Asian grocery stores or Oriental supermarkets.

SPINACH SOUP WITH TOFU

1 cup fresh spinach
1 cup soft tofu
3 slices Worthington Wham
5 cups vegetable broth
1 T. water
1 T. cornstarch
1 t. sesame oil

Wash fresh spinach thoroughly; trim off stems and mince finely. Cut soft tofu into 1/2-inch cubes. Cut Wham in 1/8- x 1-inch slices. Bring broth to a boil. Add soft tofu. Dissolve cornstarch in water. Stir in cornstarch and water. Return to boil; stir until thickened. Add spinach and Wham slices. Remove from heat. Sprinkle with sesame oil. Serve hot. Serves 6. Per serving: calories: 95; protein: 6 grams; carbohydrate: 6 grams; fat: 7 grams; cholesterol: 0 milligrams.

TOFU EGG SALAD

1 1/2 cups extra-firm tofu
1/2   cup low-fat mayonnaise
      (Vegenaise[R])
2     T. sweet relish
1/2   cup celery, minced
1     T. onion, minced
1/4   t. turmeric
4     100% whole wheat pita bread
4     curly lettuce leaves

Break tofu into large pieces and press water out in towel. Crumble into a bowl. Add mayonnaise, relish, celery, onion, and turmeric. Warm pita bread; cut circles in half to form pockets. Open pockets, fill with salad, and garnish with curly lettuce. Serves 4. Per serving: calories: 343; protein: 16 grams; carbohydrate: 43 grams; fat: 9 grams; cholesterol: 6 milligrams.

TOFU POTATO SOUP

4   cups water
4   cups potatoes, peeled and cubed
1   cup onion, chopped
1   cup firm tofu
1   T. olive oil
1/2 cup unsweetened soymilk
1/2 t. salt