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Vol. 1, No. 7
August 16, 1996Soyfoods USA...a monthly Email newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Copyright 1996 Indiana Soybean Development Council. Details at end of issue.
CONTENTS
1. Kim's Five Favorite Ways To Enjoy Soyfoods
2. Additional Soy Resources
3. Delicious Soyfoods Recipes
· Marinated Tofu Kabobs
· Barbequed Tempeh
4. Getting on and off our list.***********************
Editor's Note: For this issue we asked one of our nutrition consultants to write about her personal experience with soyfoods, hoping she might provide us with some practical tips for incorporating soyfoods into our diets.
KIM'S FIVE FAVORITE WAYS TO ENJOY SOYFOODS
by Kim Galeaz, Registered Dietitian
Whenever someone asks me about eating healthier, I'm quick to tell them about soyfoods. And then I get that funny look . . . the one that says "Are you crazy?! Soyfoods? I can't eat that strange stuff!"
Well, soyfoods are strange no longer. They have quickly become a regular part of many people's diets. And with all the new research showing positive health effects of soyfoods, it behooves the rest of us to make soyfoods a part of our diets, too.
I love to tell skeptics that if I can do it, then ANYONE can! I have very basic Midwestern food tastes, yet I've found adding more soyfoods to my eating plan is convenient and tasty. Soyfoods aren't time and labor intensive; in fact, they can be real timesavers for quick and easy meals and snacks. Just add soymilk, tofu, meat alternatives and soy flour to your grocery list today, pick them up during your next visit to the supermarket, and soyfoods will be a part of your diet before you know it!
Here's how I enjoy them every week.
1. Soymilk in the Morning
I always keep a container of soymilk in the refrigerator and several times a week I use it instead of regular milk. I don't drink it straight from a glass because I prefer the flavor of milk I grew up with. Instead, I like to use soymilk with other foods, mixing it with a powdered instant breakfast packet, for instance. I also pour soy milk over my dry cereal once or twice a week.
Soymilk is easy to find in the specialty sections of large supermarkets. It usually comes in plain, vanilla (my favorite) or chocolate flavors. I recommend low fat varieties. Be sure to check to they are fortified with calcium.
2. Stir Fried Tofu.
What did we do before those frozen meal starters were created?! I love those bags of vegetables, sauce and rice or noodles. Not only are they one of the best timesavers ever, but adding tofu is a snap. Along with chunks of chicken, beef or pork, try adding some cubes of firm tofu. Sometimes I even enjoy a meatless stir fry and use all tofu chunks in place of meat or poultry. Firm or extra firm tofu works best in stir fry dishes.
Leery of tofu taste? Just remember tofu takes on the flavors of whatever it's mixed with; that's why adding it to these meal starters works so well for even the pickiest eaters!
3. Meatless Hamburgers
At least once a week I look forward to my all-vegetable, soy protein burger on a big sesame seed Kaiser roll with lettuce, tomato and lots of lowfat mayo and dijon mustard. Having one of these garden burgers or grillers (there are numerous names for these patties) is one of the quickest ways I know to enjoy a hamburger without the meat, but with all the great health benefits of soy protein. Nearly every supermarket today has at least one variety of these patties in the freezer case. Whether you like the plain or southwestern flavor, just keep them in the freezer until you're ready to eat, then heat in the microwave for 2 or 3 minutes each. Talk about fast! Sometimes I even make a cheese gardenburger.
4. Delightful Tofu Dips
Even though dips made with tofu require one extra step - blenderizing the tofu - I think they are worth the effort. Once you've blenderized the tofu in a food processor or blender, just add your favorite dry flavoring packet, like ranch dressing, onion soup mix or taco seasoning. Then serve this delicious treat with your favorite low fat tortilla chips, potato chips, or fresh vegetables. Using silken tofu to replace sour cream in any dip recipe is super easy - just keep several boxes of the soft or firm tofu on hand. This type of tofu is easy to find in most large supermarkets and doesn't need refrigeration until after it's opened. (Use firm tofu if you like a thicker dip).
5. Quick Breads with Soy Flour
Trying to figure out how to use all that extra zucchini from your garden? Bake a loaf of Zucchini Bread . . . and make it with some soy flour! Soy flour is easy to add to ALL quick breads, plus it adds moisture and a soy protein boost. Just find your favorite quick bread recipe and replace one-fourth of the total flour with soy flour. (Soy flour has no gluten, which is necessary for structure in baked goods, so you shouldn't replace more than 1/4 of the total flour called for in the recipe.)
My favorite zucchini bread recipe calls for 2 cups all-purpose flour, so I use 1/2 cup soy flour and 1 1/2 cups regular flour. You will never notice a difference, but your body will! I've also used soy flour in banana bread, pumpkin bread and strawberry bread, and my friends have raved about them all.
Soy flour is available in nearly all supermarkets now, either in the specialty section or right there with the other flours. I like to buy the 24 ounce bags of soy flour and keep them in the freezer once opened.
As you can see, blending soyfoods into your regular diet is easy. Make a note to try some. You will be glad you did.
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ADDITIONAL SOY RESOURCES
Want to learn more about soy and soyfoods? Here's where to look.
United Soybean Board 1-800-Talk Soy
U.S. Soyfoods Directory
Roger Stevens, Editor
4816 N. Pennsylvania Street
Indianapolis, IN 46205
1-800-301-3153
info@soyfoods.com
http://soyfoods.com/Soyfoods Association of America
P.O Box 3179
Walnut Creek, CA 94598
510-935-9764Soy Protein Council
1255 23rd Street, N.W.
Suite 850
Washington, DC 20037
202-467-6610Soyfoods Center
P.O. Box 234
Lafayette, CA 94549-0234
510-283-29915 A Day
Produce for Better Health Foundation
P.O. Box 6035
Newark, DE 19714-6035The Simple Soybean and Your Health
Mark Messina and Virginia Messina
Nutrition Matters, Inc.
1543 Lincoln Street
Port Townsend, WA 98368
360-379-9544
http://www.olympus.net/messina***********************
Delicious Soyfood Recipes
MARINATED TOFU KABOBS
1 pound firm tofu, cut into 1-inch cubes
8 pearl onions, peeled
8 medium fresh mushrooms
1 cup green pepper, cut into 1-inch squares
1 can (16-ounce) small, whole potatoes, drained
8 cherry tomatoes
2 cups light, reduced fat soyoil Italian dressing
Place tofu, onions, mushrooms, green pepper and potatoes in a large, resealable plastic bag and set in a large bowl. Set cherry tomatoes aside. Pour Italian dressing over ingredients. Marinate for four hours in refrigerator, turning several times. Thread the marinated ingredients, along with the cherry tomatoes, alternately, on four metal or wooden skewers. Place kabobs on a broiler rack or outdoor grill. Cook about eight minutes or until vegetables are tender crisp. Turn one time and baste several times with Italian dressing marinade. Discard the remaining marinade.
Makes four servings.
Nutrition information per serving: 290 calories, 11 grams fat, 13 grams protein, 36 grams carbohydrate, 0 mg cholesterol and 600 mg sodium.
TOFU is the soft cheese-like food made by curdling fresh, hot soymilk with a coagulant. It easily absorbs the flavors of ingredients with which it is cooked. Tofu is sold water-packed in plastic tubs, vacuum-packed or aseptically packaged. It can be found in most grocery stores in refrigerated dairy and fresh produce cases. The aseptic packs don't need refrigeration until they're opened. If you purchase the water-packed type, drain water from the plastic tub daily, cover with fresh cold water and return to the refrigerator. This will keep the product fresh for up to one week. Always check the expiration date. Fresh tofu has a mild odor, if it smells sour, return it. Varieties of tofu include extra firm, firm, soft and silken. The soft and silken types work well in recipes calling for blending. The firm and extra firm are best for slicing, marinating, grilling and stir-frying.
BARBEQUE TEMPEH
16 ounces tempeh
1 large onion, thinly sliced
2 cups prepared barbecue sauce
Cut the tempeh into chunks. Steam in a basket over boiling water for 15
minutes. Place the tempeh and sliced onion in a deep dish and pour the
barbecue sauce over it. Marinate in the refrigerator for at least one hour. Remove tempeh from the marinade and place directly on outdoor grill. Cook until browned and heated through. Baste frequently with barbecue sauce. Can be cooked in the marinating dish in a 350 degree oven, covered, for 30 minutes.
Makes four servings.
Nutrition information per serving: 335 calories, 9 grams fat, 22 grams protein, 44 mg carbohydrate, 0 mg cholesterol and 850 mg sodium.
TEMPEH is a mixture of whole soybeans and a grain such as rice. The result is a tender, chunky cake of soybeans. Many people describe the flavor as smoky, nutty, or comparable to mushrooms. You'll find tempeh in the frozen food case of most natural and health food stores. Some larger supermarkets with specialty or organic foods sections may carry it. Frozen tempeh keeps well for several months. Thawed tempeh will keep about 10 days in the refrigerator. Since tempeh is a fermented product, it may develop a little mold on the surface, which is harmless. Remove it like you would on cheese.
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More information about soyfoods can be found at the U.S. Soyfoods Directory <http://soyfoods.com/>
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Copyright 1997
Indiana Soybean Development Council
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