Sneaky Soy - Recipe

Better Nutrition, July, 2000 by Lisa Turner

Easy ways to sneak this magical bean into your diet

No self-respecting healthy diet should be without soy. In plain old nutrition language, soy is loaded with protein, fiber and minerals, including calcium. And research shows that soy can help prevent cancer, lower cholesterol, ward off osteoporosis and lessen the effects of menopause.

Good news for soy naysayers

You might need less soy than you think. Most of the health benefits of soy have been attributed to its high concentration of isoflavones, including genistein, which resemble natural estrogens in the body. It appears that 25 to 50 mg of isoflavones a day -- roughly equivalent to a handful of soybeans, or a serving of tempeh -- can provide most of the protective benefits associated with soy.

If you're stuck in a tofu rut, consider the many soy alternatives. Spread soy butter instead of peanut butter on a whole-wheat pita, or toss soy sprouts on a salad or into stir-fry dishes. Tempeh is a hearty change from tofu in soups and casseroles, and lesser-known contenders like okara and natto add flavor and healing compounds to baked goods and vegetables. Because soy is a virtual culinary chameleon, it takes on the flavor of whatever it's paired with, and can be disguised in numerous recipes, from bread to breakfast smoothies. Sample the recipes here for sneaky ways to slip more healing soy into your diet.

Vanilla Maple Protein Smoothie

Serves 2 to 4

2 medium bananas
24 oz. light vanilla soy milk
1 tsp. vanilla
3 Tbs. maple syrup
1/4 cup soy protein powder

Peel bananas, cut into 1-inch chunks, place in a plastic bag and freeze 6 to 8 hours, or overnight.

In a blender, combine frozen banana, soy milk, vanilla extract, maple syrup and protein powder. Mix well and serve immediately.

Black Bean and Corn Chili

Serves 6 to 8

2 Tbs. olive oil
2 onions, chopped
4 cloves garlic, minced
4 cups vegetable stock
2 Tbs. finely chopped fresh oregano
1 tsp. ground cumin
1 to 3 tsp. chili powder
1/2 tsp. salt
1/2 tsp. black pepper
8 Anaheim chili peppers, seeded and
diced
2 jalapenos, seeded and diced
2 cups corn kernels
8 medium very ripe tomatoes, diced
3/4 cup textured vegetable protein
2 cups cooked black beans
1/4 cup chopped fresh cilantro
Fresh cilantro to garnish

In a heavy stockpot, heat olive oil and saute onion and garlic until onion is translucent. Add remaining ingredients, bring to a boil, reduce heat and simmer for 1 hour. Serve with wholewheat tortillas and garnish with cilantro.

Sea Vegetable and Ginger Dressing

Makes about 1 1/2 cups

6 oz. light silken tofu
2 cloves garlic, minced
1 Tbs. rice vinegar
1 Tbs. fresh, grated ginger
1/4 cup extra virgin olive oil
1 Tbs. nutritional yeast
1 tsp. soy sauce
1/2 to 1 sheet nori, crumbled
1 Tbs. sesame seeds

Combine all ingredients in a blender and puree until smooth. Store in a tightly sealed, glass container

Kasha Russe

Serves 8

8 oz. bowtie pasta
2 Tbs. olive oil
2 medium red onions,
halved and thinly sliced
1 cup crumbled tempeh
1 cup sliced Portebello
mushrooms
1 cup kasha, uncooked
1 egg, beaten
2 cups vegetable stock
1/2 cup walnuts, toasted and coarsely
chopped
1/2 tsp. salt
1/2 tsp. black pepper

Cook pasta, drain, rinse and set aside.

In a large skillet, heat oil and saute onions and tempeh until lightly browned (about 10 minutes). Add mushrooms and saute until golden. Remove from heat and set aside.

In a small bowl, Combine kasha and egg and stir until kasha is thoroughly coated. Cook kasha in a large skillet for about 4 minutes. Add stock, cover and simmer until liquid is absorbed. Stir in walnuts, salt and pepper.

Combine pasta, tempeh and mushroom mixture, and kasha in a large bowl and serve hot, or reheat in a large casserole at 350 [degrees] F for 20 minutes before serving.

Roasted Red Pepper Hummus

Makes about 3 cups

2 medium red peppers
3 large garlic cloves, finely chopped
1 15-oz. can garbanzo beans, drained
3 Tbs. olive oil
1/2 cup light silken tofu
2 Tbs. fresh lemon juice
Salt and pepper to taste

Preheat oven to 425 [degrees] F. Place peppers on a baking sheet and roast for 30 minutes, turning several times until evenly charred on all sides. Wrap peppers in a damp towel to cool, then peel off charred skin and remove stems and seeds.

In a blender or food processor, combine garlic, garbanzo beans, olive oil, tofu and lemon juice. Process until mixture is smooth. Add roasted peppers and process until peppers are finely chopped. Season with salt and pepper. Refrigerate for 1 to 4 hours to let flavors blend, then serve at room temperature.

"Sausage," Cheese and Pepper Grits

Serves 8 to 10

3 cups water
1/4 cup soy grits
1/2 cup corn grits
1 1/2 cups grated extra-sharp cheddar
cheese or soy cheese
1 Tbs. butter
1 jalapeno pepper, minced, including
seeds
1/2 tsp. salt
1 tsp. black pepper
1 Tbs. olive oil
1 small yellow onion, chopped fine
1 small green bell pepper,
chopped fine
1/2 lb. soy sausage
2 large eggs

In a large, heavy saucepan bring water to a boil and stir in the grits slowly. Bring to a boil again, cover and simmer grits until soft (20 to 25 minutes). Stir in 1 1/2 cups of the cheese, butter, jalapeno, salt and pepper. Stir constantly until the cheese is melted, then spread the mixture in a buttered baking dish.