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Vol. 5, No. 6
July 19, 2000Soyfoods USA ...a monthly e-mail newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by:
1. Dixie Diners' Club, with more than 100 different soy products you can order online. <http://dixiediner.com/>
2. Indiana Soybean Board, which represents Indiana soybean farmers who encourage you to eat more soy. <http://indianasoybeanboard.com/>
If you like this newsletter, please forward it to a friend.
CONTENTS
1. The Soys of Summer: Tofu
2. Soy You, Soy Me
3. Low-Level Soy Intake Can Combat Heart Disease
4. Veggie Hot Dogs
5. Summertime Salad Recipes
_ Eight Layer Salad
_ Taboli
_ Classic Potato Salad
6. Getting on and off our list***********************
THE SOYS OF SUMMER: TOFU
This is the season for light, delicious dishes made with nourishing tofu, according to an article in the Los Angeles Times.
http://www.latimes.com/food/features/lat_tofu000712.htm
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SOY YOU, SOY ME
Not to be outdone, the Washington Post has published an article about soy and tofu as well.
http://washingtonpost.com/wp-dyn/health/columns/healthsalad/A21399-2000Jun29.html
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LOW-LEVEL SOY INTAKE CAN COMBAT HEART DISEASE
Soy protein in amounts as small as 20 grams a day can reduce cholesterol and help prevent coronary heart disease, a team of scientists at the University of Illinois has learned in a new study of soy's health effects.
The study, published in the American Journal of Clinical Nutrition, was designed to answer a basic question unanswered by previous research efforts: What is the minimum amount of soy protein required for significant reduction of cholesterol?
"Our findings show that consuming as little as 20 grams of soy protein instead of animal protein ... reduces concentrations of (LDL or bad) cholesterol," the university team reported. The researchers noted that the minimum amount of 20 grams is near the 25-gram level recommended to the U.S. Food and Drug Administration when the FDA recently approved labeling of soy products with claims that the products help prevent coronary heart disease.
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VEGGIE HOT DOGS
By Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.comHot dogs are standard fare at most picnics, at least here in the USA, but most are not made from soy. Not to worry, though, because an increasing number food companies are offering a new version of the tasty treats made from soy.
Recently I tried six different varieties of veggie dogs: Smart Dogs and Tofu Pups by Lightlife, Veggie Chili Dogs and Veggie Wieners by Yves Veggie Cuisine, Veggie Dogs by Morningstar Farms, and Not Dogs by Soy Boy.
Like many of you, I used to think veggie dogs were _less than desirable_ and not a good substitute for the real thing. In fact, this was one of the few soy categories that I use to feel really needed a lot of work. What a surprise I had! Food technology has done a terrific job with these newest pups.
Cooking Veggie Dogs
Talk about quick and convenient... all of these dogs can be microwaved in 45 seconds to 3 minutes. Another cooking method listed on all packages was boiling. Simply pop the pups in boiling water for 3 - 5 minutes and they are ready.
Several brands mention a preferred cooking method - steaming. I don't think I have ever steamed a hot dog! I am sure the steam keeps the dog moist as it is being heated, but so does boiling water. One package suggests stovetop skillet cooking as an alternative.
But what about grilling?! That is _my_ preferred method for authentic summertime flavor. Yes, you can grill most of these veggie dogs. One package stated _not suggested for barbecue_, so I was curious about what would happen to this veggie dog on the grill.
My neighbor Pete, a true meat and hot dog eater, assisted me as I tested all six veggie dogs on the gas grill. Good news: they all cooked fine. Grill over medium heat. I started with low, not wanting to burn these veggie dogs, since several packages list very clearly: DO NOT OVERCOOK. But they did not get hot in the recommended 2 to 3 minutes on low; I finished them on medium in another 2 minutes.
All six veggie dogs cooked with nice grill marks. This helps makes them look authentic. (Remember, presentation can add a lot to the flavor.) One caution: spray your grill rack or grates with vegetable cooking spray before placing the veggie dogs on the grill, or they will stick. One brand suggested lightly brushing the wieners with oil before cooking, but I chose to cook them all the same way.
Taste & Texture of Veggie Dogs
The true test is not with cooking, but with eating. Good news here too!
Pete actually found two veggie dogs that tasted like the real thing. I found all six were great veggie substitutes for the higher fat regular hot dogs. I was thrilled! I can heartily recommend soy hot dogs now!We tasted little bites of all six plain before putting them on a whole grain bun with catsup, mustard and pickle relish. The taste, as well as the mouth feel was good. Several of them actually had a real hot dog smell and color. Two had a strange orange color.
Nutrition 101 for Veggie Dogs
One veggie dog (1.5 to 2 oz) contains:
45 - 95 calories
6 - 12 g total protein*
0 - 3 g fat
0 mg cholesterol
115 - 580 mg sodium
0 - 2 g dietary fiberVeggie dogs save you a lot of calories and fat grams. The average regular beef or pork hot dog ranges from 12 to 17 grams of fat and 130 to 180 calories.
All varieties I tested were made with some type of soy. A few were made from tofu, while most were made with soy protein isolate.
*The exact amount of soy protein may not be listed on the package. Yves Veggie Cuisine provided me information that show their veggie wieners and jumbo wieners contain at least 6.25 g soy protein per serving. Many of the Lightlife products also contain an ample amount of soy protein: Smart Dogs - 7 g, Wonder Dogs - 7 g, Tofu Pups - 8 g, Smart Deli Jumbo's - 13 g.
Other ingredients include some or all of the following: water, wheat gluten, wheat starch, egg whites, yeast extract, cane juice, corn syrup, salt, spices, smoke flavor and thickeners like carrageenan and vegetable gums. None contain nitrates.
Since these veggie dogs are so small and so low in calories, it is perfectly reasonable to eat more than one for a meal.
Buying Veggie Dogs
Look for veggie dogs either in the refrigerated cases or freezer case. These popular brands may have several different flavors and sizes of veggie dogs:
Morningstar
Yves Veggie Cuisine
Lightlife
Soy Boy
New MenuPrices range from $2.29 to $3.59 for a package of 6 or 8 veggie dogs (an average of 35 cents per dog).
As far as I am concerned there is every reason to try these new veggie dogs. You are sure to find at least one you will like. Happy picnicking!
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SUMMERTIME SALAD RECIPES
_ Eight Layer Salad
5 cups shredded iceburg lettuce (one 10 oz. package)
3/4 cup chopped green onions
1 box (10 oz.) frozen sweet green soybeans
3/4 cup chopped celery
2 cups low fat mayonnaise
3 tablespoons sugar
3/4 cup imitation bacon bits
1 cup reduced fat sharp cheddar cheese, shredded
1 cup soy cheddar cheese, shreddedLayer all ingredients in a 9 X 13 pan in order listed.
Cover and refrigerate overnight. Cut to serve in squares, or toss before serving if desired.Yield: one 9 x 13 pan cut into 20 pieces
Serving size: one 20th
Per serving: 136 calories, 6 g protein (2 g soy protein), 9.5 g fat (1.6 g sat fat), 7 g carbohydrate, 12 mg cholesterol, 198 mg sodium, 2.5 g dietary fiber.
_ Taboli
A classic Middle Eastern dish served cold, with a twist of tofu.
1 cup bulgur wheat
2 cups boiling water
8 ounces firm water-packed tofu, chopped finely
2 large tomatoes, chopped
1/2 cup black olives, chopped
1 cup finely chopped fresh parsley
1/2 cup finely chopped fresh mint
3/4 cup chopped green onions
1/3 cup fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon minced garlicCombine the boiling water and bulgur in a medium-large bowl. Stir well. Cover and let stand until the bulgur is tender (about 1 hour). Drain if necessary.
Add remaining ingredients and mix well. Cover tightly and refrigerate 30 minutes before serving.
Yield: 6 cups
Serving size: 1/2 cup
Per serving: 90 calories, 4 g protein (1.8 g soy protein), 2.5 g fat (0 g sat fat), 13 g carbohydrate, 0 mg cholesterol, 130 mg sodium, 3 g dietary fiber
_ Classic Potato Salad
2 1/2 to 2 3/4 pounds potatoes (about 8 medium potatoes)
2 boxes (12.3 oz) silken soft tofu
1/2 cup light mayonnaise
1 Tablespoon prepared yellow mustard
1/4 teaspoon pepper
1/4 teaspoon salt
1 package (0.7 oz) dry Italian Dressing mix
2 tablespoons sugar
1 cup finely chopped celery
1 cup chopped onion
2/3 cup pickle relishPlace potatoes in medium saucepan and cover with water. Bring to a boil and then reduce heat. Simmer covered for 20 25 minutes or until potatoes are tender. Drain well, cool slightly and then cube or slice the potatoes. Set aside.
In a large bow, whisk the tofu, mayonnaise, mustard, salt, pepper, Italian dressing and sugar until blended. Stir in celery, onion and pickle relish. Add the potatoes. Toss lightly to coat. Cover and chill for 6 to 24 hours before serving.
Yield: About 12 cups.
Serving size: about 1 cup
Per serving: 199 calories, 5 g protein (2.75 g soy protein), 5 g fat (0 g sat fat), 35 mg carbohydrate, 3 g cholesterol, 412 mg sodium, 3.5 g dietary fiber.
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