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Spinach Dip
1 (10 oz.) package frozen chopped spinach
1 (1.4 oz.) package dry vegetable soup mix
1 (12 oz.) package firm silken tofu
1 (8 oz.) can water chestnuts, chopped coarsely
2/3 cup green onions, chopped
1 cup reduced fat or light sour cream
1/2 cup low fat mayonnaiseThaw the package of spinach and squeeze dry. Set aside. Mix together silken tofu, sour cream and mayonnaise in a large bowl with a wire wisk. (Tofu will still have small lumps.) Add all other ingredients and stir with a spoon until thoroughly blended. Cover and chill for two hours before serving. Stir before serving. Store in refrigerator.
Yield: 4 cups. Serving size: 114 cup. Per serving: 65 calories, 2 g fat (I g sat fat), 3 g protein (L 5 g soy protein), 8 g carbohydrate, 295 mg sodium, 4.5 mg cholesterol, 0. 8 g dietary fiber
Easy Tofu Tips
- Replace all or part of the cream in creamed soups
with silken tofu.
- Substitute puréed silken tofu for part of the
mayonnaise, sour cream, cream cheese or ricotta
cheese in a recipe. Use it in dips and creamy salad
dressings.
- In a blender, add I dried soup or seasoning mix
packet into I package soft or silken tofu for a
cholesterol-free dip.
Suggested Dips:
Onion Soup Mix packet
Ranch Dip packet
Taco Seasoning packet |
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Three-Bean Chili
1 1/2 cups chopped onion
2 teaspoons soybean oil
1 (15 oz.) can white soybeans
1 (15 oz.) can black soybeans
1 (15 oz.) can red beans
2 (14.5 oz.) cans diced tomatoes
1 (15 oz.) can tomato sauce
1/2 cup brown sugar
1/2 teaspoon salt
1 teaspoon black pepper
2 teaspoons ground cumin
2 tablespoons minced garlic
1 tablespoon chili powder
Heat oil in large pot over medium-high heat. Cook onions until soft. Drain the three cans of beans and add to onions. Stir in all remaining ingredients. Bring to a boil and then reduce heat to low and simmer for 30 to 45 minutes.
Yield: 9 cups (6 servings). Serving size: 1 1/2 cup. Per serving:360 calories, 7 g fat (I g sat fat), 20 g protein (12 g soy protein), 55 g carbohydrate, 1423 mg sodium, 0 mg cholesterol, 12 g dietary fiber.
Variation:
To add more soy protein to your chili, add some of the soy-burger style crumbles. Soy-burger crumbles can be found in the supermarket's frozen food section in a bag, box or log. They can also be found in the produce refrigerated case. You can also add textured soy protein chunks or granules to the chili to give a meaty texture.
Add extra tomato sauce or water if chili seems thick. |
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| Raspberry Streusel Muffins
1 1/2 cups all purpose flour
1/2 cup soy flour
2 teaspoons baking powder
2/3 cup sugar
2 large egg whites
3/4 cup vanilla soy milk
2 tablespoons soybean oil
1/3 cup unsweetened applesauce
1 1/2 cup fresh or frozen unsweetened raspberries Streusel Topping
1/3 cup chopped soynuts
1/4 cup firmly packed brown sugar
1/4 cup all purpose flour
2 tablespoons margarine
Place paper baking cups in muffin tin or coat well with vegetable cooking spray. Preheat oven to 375' F. Combine flours, baking powder and sugar in a large bowl. Make a well in the center of mixture. Combine egg whites, soymilk, oil and applesauce in a small bowl. Add to center of dry ingredients, stirring just until moistened. Fold in raspberries. Fill prepared muffin pan, filling two-thirds full.
Combine ingredients for streusel topping in a small bowl until crumbly. Sprinkle over muffins. Bake at 375' F for 20 to 25 minutes or until toothpick inserted in center comes out clean.
Yield: 1 dozen muffins. Serving size: 1 muffin. Per serving: 240 calories, 6 grams fat (1 g sat fat), 5 g protein (2.5 g soy protein), 42 g carbohydrate, 115 mg sodium, 0 mg cholesterol, 2.5 g dietary fiber |
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All American Cheeseburger
1 (14 oz.) refrigerated soy burger-type crumbles
2 teaspoons Worcestershire sauce
1/2 teaspoon onion powder
1/2 teaspoon seasoned salt
1/2 teaspoon black pepper
4 slices soy American cheese
Combine all ingredients except cheese in bowl and mix well. Divide and shape into four burgers. Cook on grill over medium-high indirect heat until heated throughout, about 10 minutes. Turn once during cooking. Can also cook in skillet on stove top. Remove burgers and top each with one slice of cheese immediately, so cheese will begin to melt slightly. Serve immediately on Kaiser roll or hamburger bun.
Yield: 4 burgers. Serving size: One 3.5 ounce cheeseburger Per serving: 168 calories, 2 g fat (0 g sat fat), 20 g protein (15 g soy protein), 16 g carbohydrate, 0 mg cholesterol, 935 mg sodium, 2 g dietary fiber
Soy Burger Tips
Top burger with different flavors of soy cheese, like Pepper Jack, Provolone, Swiss, Cheddar or Hickory Smoked.Use different spices to create a Mexican burger (chili powder and cumin) or and Italian burger (oregano and basil). -
Create a Soy Bacon Cheeseburger by topping burger with a slice of soy cheddar cheese and several soy breakfast bacon-type strips. - Serve burgers on slices of high fiber, high protein bread made with soy flour. |
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Sausage & Pepperoni Pizza
1 (16 oz.) premade Italian pizza crust (12-inch size)
1 (4 oz.) package soy pepperoni slices
1 (14 oz.) jar pizza sauce
7 oz. soy sausage-style crumbles
2/3 cup chopped green pepper
1 cup thinly sliced fresh onion rings
1 teaspoon crushed dried oregano
2 cups (8 oz.) shredded mozzarella cheese or soy cheese
Preheat oven to 450' F. PIace pizza crust on baking
sheet. Top with sauce and all ingredients. Bake for
10 to 15 minutes, or until cheese is melted and all
toppings are completely heated throughout.
Yield: One pizza, cut into 8 slices. Serving size: One slice. Per serving: 293 calories, 9 g fat (3 g saturated fat), 22 g protein (6 g soy protein), 34 g carbohydrate, 20 g cholesterol, 955 mg sodium, 4 g dietary fiber
Pizza Variations: - Add crumbled extra firm tofu over the pizza before adding the cheese.Use the different varieties of soy cheeses.
Be creative and use the different types of soy meat alternatives to replace traditionally toppings such as soy ham, soy turkey, soy burger crumbles and soy Canadian bacon. -
Make a soy pizza dessert by covering a baked pizza crust with soynut butter, chocolate pieces and miniature marshmallows. Pop the pizza in the oven just long enough to melt the chocolate and marshmallows. |
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Spinach Manicotti
Filling:
1 (12.3 oz.) package firm, silken tofu
3/4 cup light ricotta cheese
2 cups shredded soy mozzarella cheese
1/4 cup soy Parmesan cheese, shredded
2 egg whites
2 tablespoons chopped fresh parsley
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 (10 oz.) box frozen chopped spinach, thawed and drained2 (26 oz.) jars spaghetti or pasta sauce
8 oz. (1 box with 14 pieces) manicotti, uncookedPreheat oven to 400' F. Combine all filling ingredients in a large bowl and mix well. Pour one cup spaghetti sauce on bottom of a 13 x 9 x 2-inch pan. Begin filling uncooked manicotti noodles with spinach-cheese mixture with a spoon or knife. Completely stuff each manicotti noodle. Arrange filled manicotti in a single layer over the sauce. If cheese mixture is left over, sprinkle it over entire dish. Pour remaining pasta sauce over all manicotti. Cover with aluminum foil and bake for 40 minutes or until hot and bubbly. Remove foil and bake 10 minutes longer.
Yi
eld: One 9 x 13-inch pan. Serving size: 118 of pan (or approximately 1-112 manicotti noodles).
Per serving: 430 calories, 11.5 g total fat (I g saturated fat), 24 g protein (10. 75 g SOY protein), 57 g carbohydrate, 5 mg cholesterol, 1075 mg sodium, 8 g dietary fiber
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Cranberry Raspberry Smoothie
2 cups vanilla soymilk
1/2 cup frozen cranberry juice concentrate (undiluted)
3/4 cup frozen raspberries
Add all ingredients to blender and puree until smooth. Serve immediately or refrigerate. Shake well before using.
Yield: 3 114 cups. Serving Size: about 1 112 cups per serving. Per serving: 310 calories, 5 g fat (0 g saturated fat) 6.5 g protein (6.0 g soy protein), 60 g carbohydrate, 122 mg sodium, 0 mg cholesterol, 2 g dietary fiber
Pina Colada Smoothie
2 cups vanilla soymilk
2 cups pineapple juice
2 teaspoons coconut extract
1/2 cup frozen pineapple juice concentrate (undiluted)
Puree all ingredients in a blender until smooth. Serve immediately or keep in refrigerator. Shake well before using, as ingredients will separate.
Yield: 4 cups. Serving size: I cup. Per serving: 217 calories, 2.5 g fat (0 g saturated fat), 4 g protein (3.5 g soy protein), 44 g carbohydrate, 62 mg sodium, 0 mg cholesterol, 0.5 g dietary fiber
The FDA has concluded that soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease by lowering blood cholesterol levels. Incorporate 25 grams of soy protein in your daily meals.
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Chocolate Chip Soynut Cookies
3/4 cup light brown sugar, firmly packed
3/4 cup granulated sugar
1 cup vegetable shortening or margarine
2 large eggs
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup soy flour
1 1/2 cups all purpose flour
1 tablespoon vanilla soymilk
1 teaspoon vanilla extract
1 cup roasted soynuts, coarsely chopped
2 cups semi-sweet chocolate morsels
Preheat oven to 375' F. Beat shortening and sugars
in a large bowl. Add eggs one at a time, beating well
after each addition. Mix in baking soda, salt and soy
flour. Add all purpose flour gradually along with
soymilk and vanilla. Stir in soynuts and chocolate
morsels. Drop by rounded teaspoons onto
ungreased baking sheets. Bake for 8 - 10 minutes or
until golden brown, . Cool I minute and remove to
wire rack to Cool completely.
Yield: 6 dozen cookies. Serving size: I cookie. Per cookie: 83 calories, 4 g fat (0. 5 g sat fat), I g protein (0. 75 g soy protein), 10 g carbohydrate, 6 mg cholesterol, 73 mg sodium, 0.5 g dietary fiber
Cookie photo: The photo also shows Candied Soynut Cookies. Follow recipe for Chocolate Chip Soynut Cookies except, omit roasted soynuts and semi sweet chocolate morsels. Add 3 cups coarsely chopped candy coated soynuts and I cup mini semisweet chocolate morsels.
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Beef, Tofu, Green Soybean Stir Fry
1 tablespoon soybean oil
1 large red bell pepper, cut into thin strips (about 1 1/2 cups)
1 large bunch broccoli, cut into flowerettes (about 4 cups)
1 (10 oz.) box frozen green soybeans
1 1/4 pound sirloin steak, fat trimmed, and cut into strips
1 tablespoon soybean oil
1/2 teaspoon minced ginger
1 tablespoon cornstarch
1 to 2 tablespoons soy sauce
2 tablespoons water
1 teaspoon soybean oil
7 or 8 oz. firm, water-packed tofu, drained, cut into chunks or strips
Heat first tablespoon of soybean oil in large skillet or wok over medium-high heat. Add red peppers strips and broccoli flowerettes. Cook, stiffing constantly, until crisp tender. Stir in green soybeans and cook one minute, or until green soybeans are no longer frozen. Remove vegetables with a slotted spoon and place in a bowl and cover. Set aside.Heat second tablespoon of soybean oil in same skillet or wok. While oil is heating, make a paste of the ginger, cornstarch, soy sauce, water and one teaspoon soybean oil in a measuring cup or small bowl. Set aside.Add strips of beef sirloin to hot oil. Stir and cook until almost done. Add soy sauce paste mixture and stir well. Add vegetables back to wok or skillet and toss well. Add strips of tofu and toss lightly, until tofu is heated throughout. Serve over hot steamed rice or Asian noodles.
Yield: Approximately 10 cups stir fry (6 servings). Serving size: 1213 cups. Per serving: 336 calories. 14 g fat (3 g saturated fat), 39 g protein (9 g soy protein), 12 g carbohydrate, 255 mg sodium, 62 mg cholesterol, 7 g dietary fiber
The FDA has concluded that soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease by lowering blood cholesterol levels. Incorporate 25 grams of soy protein in your daily meals.
Produced by the Indiana Soybean Board, Indianapolis, Ind. Food styling and recipes created by: Kim Galeaz, R.D.
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Creamy Cheesecake
Crust
2 cups graham cracker crumbs
4 tablespoons sugar
4 tablespoons soy margarine (melted)
Filling
1 (12.3 oz.) package silken tofu, extra firm
2 (8 oz.) packages Neufchatel 1/3 less fat cream cheese
18 oz. container veggie cream cheese
1 1/4 cup sugar
3 tablespoons soy flour
1 tablespoon pure vanilla extract
1/2 teaspoon lemon zest
1 tablespoon lemon juice
3 large eggs
Topping
I can (21 oz.) strawberry or cherry pie fillingPreheat oven to 325 •F. Mix graham cracker crumbs, sugar and margarine; press into bottom of 10-inch springform pan.
Bake crust for 10 minutes.Beat tofu, cream cheeses, sugar, soy flour, vanilla, lemon zest and lemon juice with electric mixer on medium speed until well blended. Add eggs, one at a time, mixing on low speed just until blended. Pour filling over crust.
Bake at 325' F for 60 to 75 minutes or until center is almost set. (Center may still seem slightly uncooked, but will become firm once cheesecake is cooled). Do not overcook. Run knife around rim of pan to loosen cake; cool before removing rim of springform pan. Refrigerate 4 hours or overnight. Top with pie filling before serving.
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Hot & Spicy Burrito Filling
1 (12 oz.) package soy burger-style crumbles
1 (4.5 oz.) can chopped green chiles
1 (10 or 14 oz.) can diced tomatoes with green chiles
1 teaspoon chili powder
1/2 to 1 teaspoon crushed red pepper
10 drops hot pepper sauce
Mix all ingredients in large skillet. Cook over medium heat until heated throughout. Serve in flour or corn tortillas or taco shells.
Yield: 2 213 cups meat (8 - 113 cup servings). Serving size: 113 cup. Per serving: 65 calories, 0 g Fat (0 g sat fat), 10 g protein (6 g soy protein), 6 g carbohydrate, 420 mg sodium, 0 mg cholesterol, 3 g dietary fiber
Spicy Black Soybean Salsa
4 medium tomatoes, chopped
1 (4.5 oz.) can chopped green chiles, drained
1/3 cup chopped onion
1/3 cup chopped fresh cilantro
1/8 teaspoon salt
1 jalapeno pepper, seeded and finely diced
2/3 cup canned black soybeans, drained
Combine all ingredients in a medium bowl. Serve at room temperature or chill before serving. Store in refrigerator.
Yield: 3-112 cups. Serving size: 114 cup. Per serving: 24 calories, 0. 5 g fat (0 g sat fat), 1. 5 g protein (I g soy protein), 4 g carbohydrate, 70 mg sodium, 0 mg cholesterol, 1.5 g dietary fiber |
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Frosted Cranberry Salad
1 (20 oz.) can unsweetened, crushed pineapple, undrained
1 (6 oz.) package strawberry gelatin
1 (16 oz.) can whole-berry cranberry sauce
1 cup ginger ale
1/2 cup chopped celery
1 1/4 cups soy cream cheese (about 10 oz.)
1 teaspoon vanilla extract
1/3 cup sugar
1 (8 oz.) container frozen whipped topping, thawed
1/2 cup coarsely chopped roasted, salted soynuts
Drain pineapple, reserving juice; set pineapple aside. Add enough water to juice to measure 2 cups. Bring to boil and remove from heat. Add gelatin, stiffing until gelatin dissolves. Add cranberry sauce, stiffing until blended. Stir in ginger ale. Chill until mixture is the consistency of unbeaten egg white. Fold in reserved pineapple and celery. Spoon mixture into a 13 x 9-inch pan that has been lightly coated with vegetable spray. Cover and chill until firm.
Beat soy cream cheese at medium speed of electric mixer until light and fluffy. Fold in whipped topping. Spread mixture evenly over gelatin salad and sprinkle with chopped soynuts. Cover and chill until firm.
Yield: one 13 x 9-inch pan. Serving size: cut into 15 squares. Per serving: 242 calories, 7 g fat (3.5 g sat fat), 4 g protein (3 g soy protein), 39 g carbohydrate, 213 mg sodium, 0 mg cholesterol, 1.5 g dietary fiber |
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