Soybean Recipes - Winter

Despite doing research with soybean, we also like using soybean products in our diet. In 1999, the Food and Drug Administration (FDA) announced that foods containing soy protein may reduce the risk of coronary heart disease. The soy health claim is based on the FDA's determination that 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by reducing blood cholesterol levels. Foods made with whole soybean may also qualify for the health claim if they contain no fat in addition to that present in the whole soybean. These would include soyfoods such as tofu, soymilk, soy-based burgers, tempeh, and soynuts.

Every few months we will put up new recipes that will fit the season to encourage people looking for great taste and good health to consider adding soy products to their diet.

Appetizers

Zesty Beef Roll-ups

1 15-ounce can soybeans
3 tablespoons prepared horseradish
6 flour tortillas
1 cup shredded cheddar cheese
18 fresh spinach leaves with stems removed
6 slices cooked deli roast beef (12 ounces)

In a food processor or blender, puree soybeans. In a small bowl, combine pureed soybeans and horseradish. Spread about 3 tablespoons of bean mixture on each tortilla. Top with cheese, spinach and beef. Tightly roll each tortilla and wrap with plastic wrap and chill. Cut each tortilla into 1 1/2 inch slices and serve whole. Garnish as desired.

Bars and Cookies

Crispy Oatmeal Chocolate Chip Cookies

1 cup butter
1 cup white sugar
1 cup packed brown sugar
1 teaspoon vanilla
1/4 cup silken tofu
1/4 cup soy milk or water
1 1/2 cup all-purpose flour
1/2 cup soy flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup quick oatmeal
1 cup chocolate chips
1/3 cup soy nuts, crushed

Preheat oven to 350 degrees. Cream butter and sugars in a large mixing bowl until light and fluffy. Add vanilla, tofu, and milk or water. In a separate bowl, stir together flours, soda, baking powder, and salt. Gradually add dry mixture to creamed mixture. Stir in oats, chocolate chips, and soy nuts until well-blended. Bake on a lightly sprayed cookie sheet for 11-12 minutes or until golden brown.

Desserts

Bread Pudding

6 slices of white bread, without crust
2 tablespoons butter
1/3 cup raisins
3 ¼ cups soy milk
2/3 cup white sugar
1 teaspoon cinnamon
½ teaspoon vanilla extract
4 eggs

Put the raisins on the bottom of a baking dish. Butter each slice of bread. Put the bread slices with the buttered side, on top of the raisins. In a saucepan add the soy milk and bring to a boil. Remove from heat and add sugar, cinnamon, and vanilla extract. Stir until the sugar is dissolved. In another bowl, beat the eggs. Stir in slowly the hot soy milk mixture, while stirring very well. Pour this mixture over the bread. Put the baking dish in a larger baking pan and fill this baking pan with hot water. Bake at 350 degrees for 50 minutes.  Serve warm or cold. Makes 6 servings.

Soy Cheesecake Supreme

Crust:
1 cup graham cracker crumbs
1 cup crushed, unsalted hulled soy nuts
¼ cup butter
Filling:
12 oz package cream cheese, softened
12 oz. soft tofu, mashed
1 cup sugar
2 tablespoons all purpose flour
1 tablespoon finely shredded lemon peel
1 tablespoon lemon juice
1 teaspoon vanilla
2 eggs
1 egg yolk
¼ cup milk

For crust combine graham cracker crumbs, crushed soy nuts, and butter. Press into the bottom and about 2 inches up the sides of an 8- or 9-inch springform pan. Set aside.

For filling, in a large mixing bowl beat cream cheese, tofu, sugar, flour, lemon peel, lemon juice, and vanilla until smooth. Add eggs and egg yolk all at once. Beat at low speed just until blended. Stir in milk.

Pour filling into prepared crust. Place on a pizza or other shallow baking pan. Bake in a 375° oven for 45 to 50 minutes for the 8-inch pan, 35 to 40 minutes for the 9-inch pan or until center appear nearly set when shaken.

Cool in pan on a wire rack for 15 minutes. Loosen the crust from sides of pan and cool 30 minutes more. Remove the sides of the pan. Cool cheesecake completely. Cover and chill at least 4 hours before serving. Makes 12 to 16 servings.  May be topped with your favorite fruits.

Main Dishes

Meat Loaf

1 beaten egg
3/4 cup soft bread crumbs
1/4 cup plain soy milk
1/3 cup finely chopped onion
1/3 cup finely chopped celery, sweet green pepper, or shredded carrot
1/2 teaspoon dried sage, thyme, basil, or oregano (crushed)
1/2 pound ground beef
1/2 pound soy ground meat alternative
2 tablespoons barbecue sauce, chili sauce, or catsup

In a mixing bowl combine egg, bread crumbs, soy milk, onion, vegetable choice, herb choice, salt, and pepper. Add ground beef and soy meat alternative. Mix well. In a shallow baking dish pat mixture into a 7x3x2-inch loaf pan. Bake at 350 degrees for 45-50 minutes. Top with barbeque sauce.  Makes 4 servings.

Soybean Chili

1 12-ounce package frozen BOCA meatless ground burger
1 8-ounce can Italian-style diced tomatoes
1 15-ounce can kidney beans (use chili beans if you want more spicy chili)
2 cloves garlic, minced
12-15 baby carrots, sliced
1 6-ounce package frozen corn
1/2 red onion
1 package chili seasoning

Heat the BOCA meat in a skillet for 5 min. Transfer into a large pot or crock pot.  Add the chili seasoning with a cup of water and stir for 1 min. Then add the rest of the ingredients except for the corn. Bring mixture to a boil. Reduce heat to low and simmer for 45 minutes. Add corn 5 minutes prior to serving.

Sandwiches

Tofu Burgers

1 (12 ounce) package firm tofu
2 teaspoons vegetable oil
1 small onion, chopped
1 celery, chopped
1 egg, beaten
1/4 cup shredded Cheddar cheese
salt and pepper to taste
1/2 cup vegetable oil for frying

Place tofu in freezer 72 hours ahead of time. To thaw, fill a large saucepan with water and bring to a simmer. Leave tofu in package and place in water for about 20 minutes. While tofu is thawing, heat 2 teaspoons vegetable oil in a small skillet. Saute onion and celery until soft and lightly browned. Place in a medium bowl and set aside. When tofu is thawed, squeeze out excess water. Chop tofu finely and place in bowl with onion and celery. Mix in egg, cheese, salt and pepper until thoroughly combined. Heat a large skillet over medium-high heat and pour in 1/2 cup vegetable oil (oil should be 1/4 inch deep). Drop tofu mixture into pan in 6 equal portions. Flatten with a spatula to form patties. Fry for 5 to 7 minutes on each side, until golden.

Vegetables

Creamed Spinach

3 10-ounce packages frozen chopped spinach
3 tablespoons olive oil
6 garlic cloves, minced
1 teaspoon sesame seeds
1 1/2 cup plain soy yogurt

Thaw the spinach in a colander. Squeeze out the excess juice and set aside. Heat the olive oil in a large saucepan over medium head and sauté the garlic until lightly browned, about 8 minutes. Add the spinach and sauté until spinach is heated completely through, about 5 minutes. Add the sesame seeds and stir for 1 minute. Add the soy yogurt and mix until yogurt is heated, about 3 minutes.