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Vol. 2, No. 6
July 16, 1997Soyfoods USA...a monthly Email newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by the Indiana Soybean Development Council. Details at end of issue.
CONTENTS
1. New Internet Soyfoods Cookbook
2. AMA Promotes Soy
3. AHA Promotes Soy, Too
4. Simply Soy Recipes
- Thai Pasta Salad
- Grilled Kabobs
5. Getting on and off our list.
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NEW INTERNET SOYFOODS COOKBOOK
A new source of soyfood recipes has been added to the U.S. Soyfoods Directory Web site, and it may just be the best collection of soy recipes on the Internet. Originally published by the Michigan Soybean Promotion Committee (MSPC) as a cookbook for Michigan residents, "Simply Soy" lists more than 140 new soyfoods recipes that are "easy, tasty and healthful." The cookbook was prepared by two registered dietitians, Cheryl Sullivan, M.A., R.D., and Kathy Rhodes, Ph.D, R.D., as a user-friendly guide to soyfoods.
Simply Soy organizes recipes into several categories, such as breads, soups, and main dishes, that makes it easy to find specific types of recipes. In addition, the Web site contains other information about soyfoods that was included in the original cookbook, including:
· How to introduce soyfoods to your diet
· Information about the health benefits of soyfoods
· Helpful information about the most common soyfoods.
We've included a couple of recipes from the cookbook to give you a taste of what to expect. You can find them at the end of this newsletter.
<http://soyfoods.com/SimplySoy/>
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AMA PROMOTES SOY
In the June 18 edition of The Journal of the American Medical Association Dr. Robert M. Russell from Tufts University in Boston, Massachusetts, urges consumers to combine healthy eating and exercise instead of looking to prescription drugs and other ways to reduce weight. A more effective and relatively safe way to manage cholesterol levels, he believes, is to consumer more soy products. In the article Russell suggests regularly drinking two cups of soy milk or eating 112 grams of tofu to improve diets.
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AHA PROMOTES SOY, TOO
The American Heart Association (AHA) issued a statement in June describing research done on foods containing phytochemicals that help to inhibit absorption of cholesterol. The statement was published in the journal Circulation.
In it, Dr. Barbara Howard, a member of the AHA's Nutrition Committee, says that scientists have identified three classes of cholesterol-lowering phytochemicals in fruits and vegetables, but that the characteristics and actions of these chemicals are not yet clear.
"Until more of this information is gathered and fully understood, consumption of a balanced diet containing a wide variety of fruits, vegetables, and whole-grain products is recommended as the most prudent way to ensure optimum consumption of macronutrients and micronutrients," says Dr. Howard.
One class of phytochemicals found in the plant kingdom are sterols, such as sitosterol and squalene. Both are found in monounsaturated and polyunsaturated vegetable oils, including soy oil, and they may be responsible for some of the cholesterol-lowering effects seen when these oils are substituted in the diet for saturated fats.
A second group of phytochemicals called flavonoids are also present in soy protein and other vegetables. Some flavonoids have antioxidant effects, inhibiting the metabolism of potentially dangerous low-density lipoprotein (LDL) cholesterol.
Flavonoids also prevent clotting and adhesion of platelets, which may be another way in which they protect against heart disease. The flavonoids found in soy products also appear to lower cholesterol and have beneficial effects similar to those of estrogen.
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SIMPLY SOY RECIPES
Thai Pasta Salad
This is a beautiful salad! Fresh green soybeans and red bell peppers are available in the late summer, but at other times of the year you may use green peppers and frozen green soybeans.
Dressing
3/4 cup water
2 Tbs rice wine vinegar
2 Tbs lower-sodium soy sauce
1/4 cup tahini* or peanut butter
2 Tbs sugar
1/4 tsp crushed red pepper flakes (optional)
1 clove garlic, minced
2 tsp minced fresh ginger
1/2 pkg (5 oz) silken tofu
Pasta Salad
1 cup fresh green soybeans
1/2 lb snowpeas, in 1" pieces
1 red bell pepper, chopped
1 cup broccoli florets
2 carrots, thinly sliced
8 oz vermicelli, broken in half
1 tsp dark sesame oil
1/4 cup green onions, thinly sliced
Prepare the dressing by puréeing all the ingredients in a blender until smooth. Refrigerate until serving time.
Cook the soybeans until just tender, about 15 minutes.
Blanch the snowpeas, bell pepper and broccoli (one type of vegetable at a time) in boiling water for 1 minute each. Blanch the carrots for 2 minutes. Rinse the vegetables in cold water and drain well.
Cook the vermicelli according to package directions. Rinse with cold water, drain, and toss with the sesame oil. Add the soybeans and blanched vegetables and refrigerate until serving time.
To serve, pour the dressing over the pasta, add the green onions, and toss well.
*Tahini is a paste or "butter" made from roasted sesame seeds. It is available in ethnic or natural food stores and some supermarkets.
Yield: 10 servings Serving size: 1 cup
Per serving: 200 calories, 6 g total fat, (0.7 g saturated fat), 9 g protein, 30 g carbohydrates, 4.1 g fiber, 131 mg sodium, 0 mg cholesterol
Exchanges: 1-1/2 starch, 1 vegetable, 1 fat
Grilled Kabobs
Use any of the marinades given below, or substitute your favorite homemade or bottled marinade.
Orange Marinade
1/4 cup apple cider vinegar
2 Tbs lower-sodium soy sauce
1 tsp minced fresh ginger
1/4 cup undiluted orange juice concentrate, thawed
2 Tbs lemon juice
1 lb firm frozen tofu, thawed, excess water squeezed out, or 12 oz tempeh, steamed
8 medium mushrooms
1 green pepper, in 1" squares
1 onion, in 8 wedges
1 medium zucchini, in 1" pieces
8 cherry tomatoes
Whisk together all marinade ingredients. Set aside.
Cut tofu or tempeh into 1" cubes. Place them into a covered dish or zippered plastic bag. Add all the vegetables except the cherry tomatoes to the bag and pour the marinade over them. Marinate in the refrigerator at least 4 hours. Carefully stir or turn the zippered bag over a few times while marinating.
Divide the marinated ingredients evenly, along with the cherry tomatoes, and thread on four skewers. Place under a broiler or on the grill. Cook, turning and brushing with marinade a few times, about 8 minutes or until vegetables are tender crisp.
Yield: 4 servings Serving size: 1 skewer
Per serving with tofu: 190 calories, 8 g total fat (1.3 g saturated fat), 16 g protein, 18 g carbohydrates, 3.5 g fiber, 285 mg sodium, 0 mg cholesterol.
Exchanges: 1 vegetable, 1 other carbohydrate, 2 medium-fat meat.
Per serving with tempeh: 246 calories, 8 g total fat (1.1 g saturated fat), 21 g protein, 28 g carbohydrates, 9.0 g fiber, 273 mg sodium, 0 mg cholesterol.
Exchanges: 1-1/2 starch, 1 vegetable, 2 medium-fat meat.
Teriyaki Marinade: 1/3 cup lower-sodium soy sauce, 2 tsp minced fresh ginger, 3 Tbs honey, 2 Tbs sherry.
Sweet Mustard Marinade: 1/4 cup thawed undiluted apple juice concentrate, 2 Tbs honey, 3 Tbs cider vinegar, 1 Tbs lower-sodium soy sauce, 2 Tbs mustard.
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Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Development Council <http://stratsoy.ag.uiuc.edu/~in-qssb/welcome.html>
Send comments or requests for information about Soyfoods USA to <info@soyfoods.com>
Back issues available at <http://www.soyfoods.com/newsletter/old/OldSUSA.html>
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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