Soybean Recipes - Fall

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

Spicy Artichoke Dip

1 12-ounce package firm silken tofu
¼ cup Dijon mustard
1 tablespoon lemon juice
1 tablespoon Worcestershire sauce
3 14-ounce cans of artichoke hearts, drained and finely chopped
½ cup finely chopped onions
2 jalapeno peppers, seeded and finely chopped
1 cup grated Romano cheese

Preheat oven to 375 degrees. In a food processor or blender, blend tofu, mustard, lemon juice, and Worcestershire sauce until smooth. In a large bowl, combine remaining ingredients with tofu mixture. Spoon into a lightly greased 1 1/2–quart shallow baking dish. Bake 30-35 minutes or until hot. Serve with tortilla chips or crackers.

Cookies and Bars

Toffee Bars

1 cup butter
1 cup firmly packed brown sugar
1 egg yolk
1 teaspoon vanilla
1/4 teaspoon salt
1 1/2 cups flour
1/2 cup soy flour
14 ounces milk chocolate, melted
3/4 cup chopped nuts

Cream butter, add brown sugar, egg yolk, vanilla, and salt. Blend well. Spread onto a lightly greased 10x15x1-inch pan. Bake at 350 degrees for 12-15 minutes. Watch carefully because it browns very quick. Let cool slightly, and then spread with melted chocolate. Sprinkle with chopped nuts. Cool and cut into small bars.

Desserts

Pumpkin Pie

1 12-ounce package firm silken tofu
1 15-ounce can solid pumpkin
½ cup brown sugar
¼ cup sugar
1 teaspoon cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
¼ teaspoon ground nutmeg
1 unbaked 9-inch pie shell

Preheat oven to 425 degrees. Drain tofu and puree in a blender or food processor until smooth. Whisk together the pumpkin and sugars in a large mixing bowl. Whisk in the spices and pureed tofu. Pour the mixture into the pie shell and bake at 425 degrees for 15 minutes. Reduce the oven heat to 350 degrees and bake an additional 40-50 minutes, until filling is set and pie crust is cooked throughout. Chill before serving.

Main Dishes

Spaghetti Surprise

1/2 pound spaghetti
2 tablespoons soy oil
1/3 cup parmesan cheese
2 eggs, beaten
1 10.5-ounce package firm silken tofu, crumbled
1/2 cup chopped onion
1 garlic clove, minced
1/2 cup chopped green bell pepper
1 16-ounce can spiced chopped tomatoes
1 6-ounce can tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
1 cup low-fat cottage cheese
1/2 cup shredded mozzarella cheese

Prepare spaghetti according to directions and drain. Add soy oil. Combine parmesan cheese and eggs, and add to spaghetti. Lightly spray 8 1/2x11 1/2 inch glass baking dish with non-stick spray. Place one half of spaghetti mixture in dish. Reserve remaining spaghetti. In a large skillet, combine tofu, onion and green pepper and then sauté until vegetables are tender. Drain off excess moisture and stir in tomatoes, tomato paste and herbs. Spread cottage cheese over spaghetti. Top with tofu/tomato mixture. Place remaining spaghetti over tofu and sprinkle with shredded cheese. Bake at 350 degrees for 45 minutes.

Tofu, Spinach, and Soy Ham Quiche

14 ounces soft tofu
1 tablespoon vegetable oil
1/2 small onion, chopped
2 garlic cloves, minced
3 ounces soy ham, diced
1 10-ounce package frozen chopped spinach, thawed and drained
1 teaspoon sea salt
1 9-inch pie crust
1/4 cup grated soy mozzarella cheese

Preheat oven to 350 degrees. In a food processor or blender, puree the tofu until smooth. In a large saucepan, heat the oil over medium-high heat. Add the onion and garlic, sautéing until onion is translucent, about 5 minutes. Add the soy ham and cook another 5 minutes. Stir in the spinach and simmer for 2-3 minutes. Remove from heat. Pour the tofu and salt into the spinach mixture, combining well. Spread the mixture evenly in the pie crust. Sprinkle the grated cheese on top and bake for 35 minutes, until browned.

Salads

Tofu Veggie Salad

1 pound firm tofu, crumbled
2 carrots, grated
1 cucumber, cleaned and diced
6 green onions, chopped
2 cups fresh peas
1 2-ounce can chopped black olives
1/4 cup teriyaki sauce
2 tablespoons Dijon-style prepared mustard

In a medium size mixing bowl combine tofu, carrots, cucumber, green onions, assorted vegetables, black olives, teriyaki sauce and Dijon mustard. Mix well.

Sandwiches

Baked Tofu Spinach Wrap

2 10-inch whole wheat tortillas
1 7.5-ounce package hickory flavor baked tofu
1/2 cup shredded sharp Cheddar cheese
1 cup fresh baby spinach
1 tablespoon Ranch dressing
1 tablespoon grated Parmesan cheese

Place the tortillas side by side on a paper plate. Slice tofu, and place slices down the center of each tortilla. Sprinkle cheese over the tofu. Cover with a damp paper towel, and heat in the microwave for about 45 seconds, or until cheese is melted. Pile some spinach onto each tortilla, and pour on some Ranch dressing. Sprinkle with Parmesan cheese, roll tortillas around the filling, and eat.

Vegetables

Garlic Mashed Potatoes

3 large baking potatoes
1 teaspoon vegetable oil
6 garlic cloves, finely minced
3/4 cup soy milk
3 tablespoons soy margarine

Peel and cut potatoes into half. Boil over stove until potatoes are soft.  While potatoes are boiling heat the oil over medium heat in a small saucepan and lightly sauté the garlic, about 30 seconds.  Add the soy milk and reduce to a simmer. Continue to cook the mixture while the potatoes finish boiling. When the potatoes are soft, mash them with a potato masher, and stir in the soy milk mixture, and margarine-adding enough to reach the desired consistency.