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Vol. 3, No. 7
Soyfoods USA

August 16, 1998

Soyfoods USA...a monthly e-mail newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by the Indiana Soybean Board. Details at end of issue.

CONTENTS

1. Soy Cheese
2. The New Soy Cookbook
3. Third International Soy Symposium Information
4. Recipes

5. Getting on and off our list.

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SOY CHEESE

By Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board kimgaleaz@aol.com

Soy cheese is another nutrient-rich addition to the soyfoods family. Consider these good reasons to add soy cheeses to the list:

Finding soy cheese at most supermarkets is a little difficult right now; most carry only a few varieties, like the individually wrapped singles. But head to your favorite health or natural food market and you will be amazed at the growing soy cheese choices. According to the 1998 Soyfoods Directory, at least 12 companies make soy cheeses today. You will recognize some of the names....White Wave, Rella Good Cheese Co., Soyco Foods and more. Companies like Tofutti are newcomers on the soy cheese scene, with their imitation cream cheese product.

Here is a look at cheese varieties and a profile of their ingredients and nutritional value.

Varieties of Soy Cheeses

Soy cheeses are available in 6-, 8-, 12- or 16-ounce packages (chunks). Some are also in individually wrapped slices, just like typical American cheese. Flavors include: cheddar, mozzarella, Swiss, Monterey jack, pepper jack/jalapeno, Mexican, garlic/herb, American, parmesan, provolone, and cream cheese.

Ingredients

While regular cheeses are made from dairy milk, soy cheeses are made from soy milk and/or tofu, which is simply curdled and coagulated soymilk. Some soy cheeses have soy protein isolate added as well as some type of oil such as canola or soybean. Flavorings are added, such as red/green peppers, or spices and herbs, depending on what type of cheese it is (pepper jack, or Mexican or garlic/herb, for example). Salt and/or sea salt seems to be added to all varieties. Some have colorings added and many include an ingredient used to improve texture, such as guar gums or carrageenan. Vegetarians are advised to read all labels, as some have milk protein (caseinate) added. But all are milk sugar (lactose) free.

Serving Size

A serving of any cheese, whether dairy or soy, is one ounce according to the nutrition facts label. Picture three dice stacked one on top of the other, which is equivalent to a 1 ounce cube. Or picture one of those individually wrapped American cheese slices; those are only 3/4 ounce. It is okay to eat more than one ounce of soy cheese at a meal, since most are reasonable in calories and fat. And besides, a good toasted cheese sandwich has to have at least two slices of cheese on it!

Nutrition

Regular cheeses run about 80 to 110 calories per one ounce. Soy cheeses run 55 - 80 calories per one ounce. Scanning about 10 different packages reveals the average is around 60 - 70 calories per ounce.

Protein levels vary greatly for soy cheeses, from 2 grams to 7 grams in 1 ounce. Choosing those with at least 4 grams of soy protein will help you achieve more soyfood benefits. Regular cheese has between 6 and 10 grams of protein in 1 ounce.

Many soy cheeses have calcium added, which is a plus from my viewpoint as a dietitian, because the nutritional calcium profile is then similar to dairy cheese. Most dairy cheeses provide between 15 and 30 percent of the daily value for calcium (1000 mg). Many of the soy cheeses I checked are fortified with calcium and offer between 15 and 30 percent calcium also. Several varieties have no calcium at all, so you will have to get calcium from other foods.

Like regular cheeses, soy cheeses have a moderate amount of sodium. Sodium helps give cheese flavor, as anyone who has had to consume low sodium cheese will attest to! Dairy cheeses have 100 - 450 mg sodium in one ounce; the soy cheeses I checked had no less than 200 mg.

Some soy cheese brands are fortified with about 10 of the daily value for Vitamin A and E - two valuable antioxidants.

Soy cheeses contain 0 to 7 grams fat in one ounce; dairy cheeses may contain 0 to 10 grams of fat. Saturated fat will be lower in all soy cheeses, since typically their overall fat is lower and the ingredients used are either void or low in saturated fat. Many soy cheeses are equivalent to the reduced fat dairy cheeses on the arket.

 

Soy cheeses, since they are not an animal product, are cholesterol free. Dairy cheeses contain an average of 20 - 25 mg cholesterol in one ounce.

Melting ability

Many melt just as well as full-fat and reduced fat dairy cheeses, but some do not melt as well, so some experimentation may be in order.

Taste

You be the judge! I have found many soy cheeses to be more than acceptable alternatives to traditional cheeses. However, I doubt any cheddar cheese alternative - whether soy or reduced fat dairy cheddar - will be quite the same as a nice chunk of regular sharp cheddar!

Cheeses of any kind can provide wonderful added texture and taste to many recipes, so pick up some soy cheese the next time you are grocery shopping and try a slice or a chunk. Chances are you will enjoy the taste and have one more way to include soy in your diet. A couple soy cheese recipes can be found at the end of this newsletter. Bon appetit!

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THE NEW SOY COOKBOOK

It seems like almost everything month we get word of a new soy cookbook and this month is no exception. It's called, appropriately, "The New Soy Cookbook, Tempting Recipes for Tofu, Tempeh, Soybeans & Soymilk." Lorna Sass' mainly vegetarian recipes feature soyfoods in a wide range of innovative, internationally inspired dishes. Jonelle Weaver's color photographs make it one of the most eye-appealing soy cookbooks we have seen in a long time. A recipe from the book, Chocolate-Grand Marnier Sauce, can be found at the end of the newsletter. Published by Chronicle Books. Paperback - 120 pages ISBN: 0811816826

http://www.chronbooks.com/

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THIRD INTERNATIONAL SOY SYMPOSIUM INFORMATION

More information about the Third International Symposium on the Role of Soy in Preventing and Treating Chronic Disease has been released. The symposium is scheduled for October 31 - November 3, 1999 in Washington, D.C. There you will able to learn about the latest research on soy and network with leading experts from around the world, while at the same time enjoying the beautiful and historic Omni Shoreham Hotel located in the heart of Washington, D.C.

The third conference of its kind will be an informative and exciting event for those interested in research related to soy and soybean components, such as isoflavones.

During the 3 1/2 day meeting, there will be more than 30 oral presentations plus daily poster sessions covering clinical trials and basic research. The timing of the symposium is such that many of the human trials currently underway will be ready for presentation at the conference. Subject areas to be addressed include: cancer, heart disease, cognitive function, osteoporosis, menopause symptom relief, isoflavone pharmacokinetics, kidney disease, cystic fibrosis, inflammatory disorders, hypertension, and more.

Commercial exhibits will be an integral part of the conference and will provide an opportunity to learn about the types of products available for

both experimental purposes and public use. Updates about the symposium can be found at <http://www.aocs.org/soysymp.htm>.

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RECIPES

Sausage Crumble & Cheese Bake

8 eggs
4 egg whites
1 cup plain soy milk
2 tbs. instant minced onion
1/2 tsp. salt
7 slices bread, torn into cubes
2 cups (8 oz.) shredded soy cheese, cheddar flavor
1 12-oz. package frozen sausage-flavor soy crumbles

Mix together eggs, egg whites, soy milk, onion and salt in a large bowl until well blended. Stir in remaining ingredients. Pour into a 2-quart casserole dish that has been coated with vegetable cooking spray. Cover and refrigerate at least 2 hours or overnight. Uncover before baking. Bake in a preheated 350 degree F. oven about 50 to 60 minutes, or until knife inserted in middle comes out clean.

Makes 6 servings.

Nutrition information per serving: 388 calories, 32 g protein, 25 g carbohydrate, 15 g fat, 3 g saturated fat, 284 mg cholesterol, 960 mg sodium, 243 mg calcium.

Taco Casserole

1 12-oz. package frozen soy burger crumbles
1 large onion, chopped
1 Tbs. olive oil
2 10-oz. cans enchilada sauce
1 15-oz. can kidney beans
1 8-oz. bag baked tortilla chips, coarsely crushed
2 cups shredded soy cheese, cheddar flavor

Toppings:

2 cups shredded leaf lettuce
2 medium tomatoes, chopped
1/2 cup green onion, chopped

Preheat oven to 375 degrees F. In a large skillet, brown onion in oil over medium heat until soft. Stir in crumbles, kidney beans and enchilada sauce; heat five minutes. Place one-half of the tortilla chips in the bottom of a 9 x 13-inch pan. Top with half the bean mixture. Continue layering with remaining chips and meat mixture. Top with 1-1/2 cups cheese. Cover with foil and bake in a 375 degree F. oven for 20 minutes or until bubbly hot.

Top with lettuce, tomato, green onions and remaining 1/2 cup cheese.

Makes 8 servings.

Nutrition information per serving: 385 calories, 24 g protein, 45 g carbohydrate, 12 g fat, 3 g saturated fat, 15 mg cholesterol, 1,286 mg sodium, 256 mg calcium.

Chocolate-Grand Marnier Sauce

From The New Soy Cookbook
(Reprinted with permission)

This rich, velvety topping has a lovely sheen and make an elegant dessert when spooned over small whole strawberries. Or create a pool of the sauce on a dessert plate and fan out perfectly rip sliced peaches on top. The sauce is also nice drizzled decoratively over individual portions of pound cake.

1-1/3 cups (10 oz.) silken soft tofu
1/4 cup best-quality unsweetened cocoa powder
3 to 4 Tbs. maple syrup
2 to 3 Tbs. Grand Marnier
1 tsp. pure vanilla extract

Put the tofu in a fine-mesh strainer and set aside to drain for 15 minutes.

In a blender or food processor, puree the tofu until creamy, about 30 seconds. Add the cocoa powder, 3 tablespoons of maple syrup, 2 tablespoons of Grand Marnier, and the vanilla extract. Blend thoroughly, stopping once or twice to scrape down the sides of the container. Taste and add more maple syrup and/or Grand Marnier to taste, if you wish. Continue blending until the mixture is extremely smooth.

Transfer to a well-sealed storage container or serving glasses and chill at least 1 hour before serving, or refrigerate for up to 3 hours.

Makes 4 servings (1-1/2 cups)

Nutrition information per serving: 142 calories, 7.5 g protein, 17.8 g carbohydrate, 5.2 g fat, 0.7 g saturatked fat, 0 mg cholesterol, 13 mg sodium, 108 mg calcium.

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Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Board <http://indianasoybeanboard.com>

Send comments or requests for information about Soyfoods USA to the editor, Roger Stevens, <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 1998
Indiana Soybean Board