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BY LAURA KURELLA
Times Correspondent | Thursday, July 17, 2008 | (No comments posted.)
Soy.
A first thought when you hear that word might be that it's one of those foods you just don't want to try. It's supposed to be healthful, so it must taste like cardboard right?
If you've never tried it, you might want to reconsider.
Not only will you discover it tastes nothing like cardboard, but also, its many forms, which include beans, oil, powder and tofu, are easy to incorporate into dishes when cooking.
You've probably had foods cooked in soybean oil and didn't realize it, since many food manufacturers have used the neutral-tasting, less expensive alternative for several years.
Liquid soybean oil is a good source of Omega-3 fatty acids and vitamin E and is low in saturated fat and contains no trans fat. It also is high in monounsaturated fats.
Those seeking a more healthful diet and vegetarians seeking a protein alternative to meat have found soy products can fit the bill. The United Soybean Board highlights the benefits that cause soy to fall into a category of "super foods," one they say can help maintain weight, prevent disease and even prevent symptoms of menopause.
According to the USB, a diet that includes 25 grams of soy protein a day may reduce a risk of heart disease, and soy isoflavines may help prevent certain cancers and osteoporosis. Soy is low in calories, yet high in nutrients, such as fiber.
It's also becoming more widely available in grocery stores, where you'll find soy milk, soy nuts, soy burgers, tofu and other versions of soy foods.
Terri Sakelaris, a registered dietitian at Fitness Pointe in Munster, said soy isn't a main staple in her house, but she does use soy in cooking and her family likes soy products.
"I like pureed tofu in lasagna. You use it just like ricotta cheese. It is very bland and will pick up any flavors you mix with it, such as tomato sauce, basil, oregano, garlic, pepper," she said, adding she uses it in stuffed shells and manicotti, as well.
Using ground turkey, rather than ground beef, and packing in vegetables boost the nutritional contest of a soy lasagna dish.
She enjoys Mornigstar products and Boca Burger products and said her daughter likes the soy versions of corn dogs and nuggets. She also said she has patients who have trouble digesting regular milk who use soy milk instead.
An easy recipe for Tofu Fingers, one of several that can be found on soyconnection.com, allows you to get a double dose of soy by breading tofu and then cooking it in soybean oil. With flavored dipping sauces, you'll never know you're eating a "health food."
Think you kids will refuse to eat soy? Chances are you can sneak it into meals without kids even knowing it's there. Baking with soy flour is a way to introduce soy to your family's diet without it being noticeable.
Tofu Fingers
Prep time: 10 minutes
Cook time: 3 to 4 minutes
1 package (12 to 14 ounce) Tofu, extra firm, drained
1/2 cup bread crumbs
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/8 teaspoon black pepper, ground
1 egg, beaten
2 tablespoons milk
2 tablespoons soybean oil
Assorted dipping sauces
* Cut tofu in half lengthwise. Keeping block together cut into six equal parts.
* Place tofu pieces on paper towel to drain.
* Mix breadcrumbs, garlic powder, salt and pepper in medium bowl.
* Beat egg and milk together in small bowl. Dip tofu in milk mixture. Place in breadcrumb mixture to coat all sides.
* Heat oil in large frying pan over medium high heat. Add tofu; reduce heat and cook 1-1/2 to 2 minutes on each side. Serve immediately with dipping sauces.
For dipping sauces use honey mustard sauce, sweet and sour sauce, barbecue sauce, sweet chili sauce, ketchup and ranch dressing.
Serves 4 (3 fingers per serving)
Nutritional Analysis per Serving: Calories 191 (52 percent calories from Fat), 10g Protein, 12g Carbohydrate, 1g Fiber, 11g Fat, 2g Sat. Fat, 0g Trans Fat, 55mg Cholesterol, 470mg Sodium
Source: United Soybean Board
Edamame Hummus
Prep time: 5 minutes
2 cups edamame, shelled and cooked according to package directions
1/4 cup soybean oil
3 tablespoons lemon juice
2 teaspoons garlic, chopped
3/4 teaspoon cumin, ground
1/2 teaspoon salt
Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve.
Makes 1-3/4 cups
Serve with pita triangles, crackers, baguette or raw vegetables.
Nutritional Analysis per Serving (2 tablespoons): Calories 60 (68 % Calories from Fat), 2g Protein, 3g Carbohydrate, 1g Fiber, 5g Fat, 0g Sat. Fat, 0g Trans Fat, 0mg Cholesterol, 90mg Sodium
Alternative nutrition format
Nutrition Facts per Serving: 60 cal, 5 g total fat (0 g sat fat), 0 mg chol, 90 mg sodium, 3 g carbo, 1 g fiber, 2 g pro, 2 % Daily Value Vitamin A, 6 % Daily Value Vitamin C, 2 % Daily Value iron, 2 % Daily value calcium
Source: United Soybean Board
Mango Banana Soy Smoothie
Prep time: 5 minutes
1 cup soymilk, vanilla
1 cup orange juice
1 cup Mango chunks, frozen
1 Banana, sliced
2 tablespoons soy protein powder
1/4 cup Ice cubes
1 teaspoon honey, optional
Puree all ingredients in blender until smooth. Serve immediately.
Makes 2 servings
Nutritional Analysis per Serving: Calories 230 (8% Calories from Fat),
10g Protein, 46g Carbohydrate, 3g Fiber, 2g Fat, 0g Sat. Fat, 0g Trans Fat, 0mg Cholesterol, 120mg Sodium, 20 % Daily Value Vitamin A, 110 % Daily Value Vitamin C, 8 % Daily Value iron, 30 % Daily value calcium
Alternative nutrition format:
Nutrition Facts per Serving: 230 cal, 2 g total fat (0 g sat fat), 0 mg chol, 120 mg sodium, 46 g carbo, 3 g fiber, 10 g pro, 20 % Daily Value Vitamin A, 110 % Daily Value Vitamin C, 8 % Daily Value iron, 30 % Daily value calcium
Source: United Soybean Board
Raspberry Walnut Vinaigrette
Prep time: 10 minutes
1/2 cup soybean oil
1/2 cup raspberries, fresh
1/4 cup walnuts, toasted, chopped
1/4 cup balsamic vinegar
1/4 cup water
3 tablespoons red onion, minced
2 teaspoons sugar
1/4 teaspoon salt
1/8 teaspoon black pepper, ground
Place all ingredients in food processor or blender. Process until smooth; cover and refrigerate. Serve with your favorite salad greens.
Makes 1-1/4 cup dressing
Nutritional Analysis per Tablespoon: Calories 60 (89% Calories from Fat), 0g Protein, 1g Carbohydrate, 0g Fiber, 6 g Fat, 1g Sat. Fat, 0g Trans Fat, 0mg Cholesterol, 30mg Sodium
Source: United Soybean Board
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