Simply Soyfoods QUICK AND EASY RECIPES

Transcription

1 Simply Soyfoods QUICK AND EASY RECIPES

2 Simple swaps with soy It s easy to incorporate tasty and healthy soy-based foods and beverages into your family s meals and snacks. This recipe book shows ways soyfoods can be swapped into everything from game-day favorites to comfort food. Whether you re preparing dinner for family, entertaining guests, or cooking for one, think about adding soy to your dishes to boost their healthfulness and flavor. table of contents Appetizers 2 Creamy Cauliflower and Potato Soup 4 Curry Kabocha Squash Soup with Tofu 6 Buffalo Tofu Strips 8 Crispy Tofu Parmesan Sliders Soyfoods are cholesterol free, high in complete protein, fiber and iron, and contain essential omega-3 fatty acids. Packed with high-quality protein, soyfoods will keep your family energized and satisfied all day long. Learn more at soyfoods.org. Side Dishes Be sure to follow facebook.com/soyfoodsassociation for swapportunities each Wednesday and pinterest.com/soyfoods for hundreds of recipe ideas. Entrees #soyswaps 10 Spicy Corn Muffins 12 Tabbouleh with Edamame & Feta 14 Sweet and Spicy Chik Salad 16 Tortilla Bake Snacks 18 Power Fruit Smoothie 20 Going Cherry Nuts for Soy desserts 22 Chocolate Tofu Ice Cream 24 Soy-Silken Dark Chocolate Pudding 26 Soy Butter Crinkle Cookies * Nutrition information is approximate. Simply Soyfoods 1

3 Creamy Cauliflower and Potato Soup United Soybean Board 1 Tbsp. soybean oil (commonly labeled vegetable oil) 1 small onion, diced 3 cups cauliflower, chopped 1 cup white potatoes, diced 2 cups vegetable or chicken broth 2 cups plain, unsweetened soymilk 2 Tbsp. parsley, chopped 1 tsp. lemon zest 1 tsp. garlic, chopped Salt and pepper to taste Heat soybean oil in large saucepan over medium heat. Add onions and cook for 2 to 3 minutes until soft. Add cauliflower, potatoes, and broth. Cover and cook for 8 minutes until very tender. Place mixture in food processor. Process 1 minute until smooth. Return to saucepan and heat over medium heat. Add soymilk and cook, stirring occasionally, until soup begins to simmer. Season the soup with salt and pepper, as desired. Ladle into bowls; top with parsley, lemon zest and garlic. Makes 6 servings. Nutrition per serving: 120 calories, 6g protein, 15g carbohydrate, 4g dietary fiber, 4.5g fat (0.5g sat. fat), 0mg cholesterol, 210mg sodium 2 appetizers // simply Soyfoods appetizers // Simply Soyfoods 3

4 Curry Kabocha Squash Soup with Tofu Recipe by Chef Hugh Acheson brought to you by DuPont Nutrition & Health This soup is full of flavor and can satisfy as a full meal. This will work with butternut or red turban squash as well. 2 Tbsp. peanut oil 1 yellow onion, diced 3 cups Kabocha squash, cut into bite-size cubes 1 clove garlic, minced 2 Tbsp. fresh ginger, minced 2 Tbsp. Thai red curry paste 3 cups chicken stock 2 Tbsp. scallions, white and green parts finely sliced 1 cup coconut milk 1 tsp. Asian fish sauce 1/2 lb. firm tofu, diced 1/4 cup cilantro, finely chopped Kosher salt (optional) 2 pears, thinly sliced Pour the peanut oil into a large saucepan or small stockpot, place it over medium heat and sweat the onions in the oil until translucent. Add the squash cubes and cook for 5 minutes, until they are just beginning to brown. Add the garlic, ginger, and red curry paste and cook, stirring constantly, until very aromatic, 3 minutes. Add the chicken stock, raise the heat to medium-high, and bring to a boil. Reduce the heat to a simmer and cook until the squash is relatively tender, 7 to 10 minutes. Add the scallions, coconut milk, fish sauce, tofu, and half the cilantro, and stir well to combine. Simmer for another 10 minutes to bring the flavors together. Adjust the seasoning with more fish sauce or kosher salt, if necessary. Spoon the soup into individual bowls and garnish with the remaining cilantro and the pears. Makes 6 servings. Nutrition per serving: 148 calories, 5g protein, 16.5g carbohydrate, 3g dietary fiber, 8g fat (2.5g sat. fat), 2.5mg cholesterol, 674mg sodium appetizers // Simply Soyfoods 5

5 Buffalo Tofu Strips Wildwood 1/2 cup Wildwood Zesty Garlic Aioli 1/2 cup blue cheese, crumbled 1 pkg. tempura mix Club soda (as needed) 1/2 cup buffalo sauce 1 Tbsp. butter, softened 2 cups vegetable oil 2 pkgs. Wildwood Savory Baked Tofu, cut into 1 inch strips 2 stalks celery, cut into sticks In a small bowl, mix zesty garlic aioli and crumbled blue cheese until combined. Set aside. In another bowl, add your favorite tempura mix and whisk in club soda (Substitute club soda for liquid on package instructions.) Keep cold until ready to use. In another bowl, stir together buffalo sauce and butter, leave out to warm to room temperature. In a small pot, heat oil to 350 F or use a deep fryer if you have one. Dip tofu strips into tempura batter, then slowly place in oil. Let fry until they are lightly brown, about 3 4 minutes. Place on a paper towel-lined pan to absorb excess oil then place in the bowl with buffalo sauce and toss. Serve immediately with the bleu cheese aioli and celery. Makes 8 servings of two tofu strips. 6 appetizers // Simply Soyfoods Nutrition per serving: 254 calories, 10g protein, 9g carbohydrates, 20g fat, 9mg cholesterol, 370mg sodium appetizers // Simply Soyfoods 7

6 Crispy Tofu Parmesan Sliders 8 House Foods appetizers // Simply Soyfoods 1/4 cup mayonnaise 2 Tbsp. basil pesto 1/2 tsp. ground cumin 1 package House Foods Tofu Firm or Extra Firm, drained 1 egg 2 Tbsp. Dijon mustard 1/2 cup panko bread crumbs 2 Tbsp. grated parmesan cheese 1/4 cup all-purpose flour 1 Tbsp. dried Italian seasoning 2 Tbsp. soy or vegetable oil 8 small slices mozzarella cheese 8 slider buns or small dinner rolls, split, toasted 16 fresh basil leaves or 8 small lettuce leaves 8 slices plum tomato For pesto mayo, mix together the mayonnaise, pesto, and cumin. Refrigerate until ready to use. Quarter the block of tofu into four equal pieces. Slice each quarter horizontally into two thin pieces. In shallow bowl, beat egg with mustard. In another shallow dish, place bread crumbs and cheese; mix well. In a third bowl, combine flour and herb seasoning. Dip tofu in flour mixture, then egg mixture, then coat with bread crumb mixture. Heat oil in a large nonstick skillet over medium heat and add tofu to skillet cooking 3 to 4 minutes per side or until golden brown. Top with cheese slices after turning tofu. Spread sides of buns with pesto mayo and top with tofu slices, basil, and tomato. Makes 8 sliders. Nutrition per slider: 260 calories, 14.5g protein, 26.5g carbohydrate, 1g dietary fiber, 11g fat (2.5g sat. fat), 33.5mg cholesterol, 348mg sodium appetizers // Simply Soyfoods 9

7 Spicy Corn Muffins Silk 3/4 cup yellow cornmeal 1 1/4 cup unbleached all-purpose flour 2 tsp. baking powder 1/2 tsp. salt 1/2 tsp. cumin 1 cup Silk Original or Unsweetened Soymilk 1 egg 1/4 cup canola oil 1 Tbsp. honey 1 (7 oz.) can chipotle chilies in adobo sauce, drained 1 cup canned corn kernels, drained Preheat oven to 400 F. Spray or grease a 12-cup muffin pan. Whisk together cornmeal, flour, baking powder, salt, and cumin in a large bowl. In a separate bowl, whisk together soymilk, egg, oil, and honey. Pour egg mixture over cornmeal mixture and stir until ingredients are moistened. Do not overmix. Remove chilies from can and chop. Gently stir chilies and corn into batter. Spoon into prepared pan and bake for minutes until golden brown. Makes 12 muffins. Nutrition per muffin: 152 calories, 3.5g protein, 14.5g carbohydrate, 2g dietary fiber, 6g fat (0.5g sat. fat), 15.5mg cholesterol, 300mg sodium (calculated using unsweetened soymilk) 10 side dishes // simply Soyfoods side dishes // Simply Soyfoods 11

8 Tabbouleh With Edamame & FetA Sunrich Naturals 2 1/2 cups water 1 1/4 cups bulgur 1/4 cup lemon juice 1/4 cup prepared pesto 2 cups Sunrich Naturals Shelled Edamame 2 cups cherry tomatoes, halved 1/2 cup feta cheese, crumbled 1/3 cup green onions, thinly sliced 2 Tbsp. fresh parsley, chopped 1/4 tsp. black pepper In a medium saucepan, bring the water to a boil; add uncooked bulgur. Return to a boil, reduce heat, cover, and simmer about 15 minutes or until most of the liquid is absorbed. Remove from heat and transfer to a large bowl. In a small bowl, whisk together lemon juice and pesto. Add to bulgur along with edamame, cherry tomatoes, feta cheese, green onions, parsley, and pepper. Toss to combine. Garnish with parsley springs. Makes 6, 1 1/4 cup servings. Nutrition per serving: 279 calories, 13.5g protein, 32.5g carbohydrates, 8.5g fiber, 11.5g fat, 243mg sodium 12 side dishes // Simply Soyfoods side dishes // Simply Soyfoods 13

9 Sweet and Spicy Chik Salad MorningStar Farms 1/3 cup honey mustard dressing 1 tsp. orange juice 1/2 tsp. orange peel, grated 2 MorningStar Farms Buffalo Chik Patties 4 cups mixed greens 1 cup mango, peeled and sliced (about 1 mango) or orange sections (about 2 oranges) 1/3 cup radishes, sliced 1/3 cup green onions, sliced In small bowl, stir together salad dressing, orange juice and orange peel. Set aside. To cut calories and fat, use a light honey mustard dressing. Prepare MorningStar Farms Buffalo Chik Patties according to package directions and cut into strips. Meanwhile, in large bowl, toss together greens, mango, radishes and green onions. Arrange on two serving plates. Top with warm chik patties. Drizzle with salad dressing mixture. Serve immediately. Makes 2 servings. Nutrition per serving: 460 calories, 10g protein, 42g carbohydrates, 6g dietary fiber, 28g fat (3.5g sat. fat), 800mg sodium 14 entrees // Simply Soyfoods appetizers // Simply Soyfoods 15

10 Recipe by the National Soybean Research Laboratory on behalf of the Illinois Soybean Association 16 tortilla bake appetizers // Simply Soyfoods 2 medium onions, chopped 1 green bell pepper, chopped 1/2 cup mild salsa 2 cans (15.5 oz. each) chili beans (do not drain) 1 8-oz. can tomato sauce 1 cup textured vegetable protein (TVP), dry 1 cup corn kernels 3/4 cup water oz. can sliced black olives, drained 1 Tbsp. chili powder 18 6-inch corn tortillas 1 cup shredded Mexican-style or cheddar cheese Optional garnishes: sliced tomatoes, olives, and avocado Preheat the oven to 350 F. Coat a 9x13 baking dish with cooking spray. Combine the onions, pepper, salsa, chili beans, tomato sauce, TVP, corn, water, olives, and chili powder in a large saucepan and bring to boiling. Reduce heat and simmer for 10 minutes, stirring occasionally. You can substitute TVP for soy-based crumbles. Spread about one quarter of the chili mixture on the bottom of the prepared baking dish. Top with six of the tortillas, overlapping and/or cutting to fit as necessary. Top with another quarter of chili mixture and a third of the cheese. Repeat for two more layers each of tortillas, chili mixture, and cheese. Cover with aluminum foil and bake for 30 minutes. Garnish with tomatoes, olives, and avocado, if desired. Makes 12 servings. Nutrition per serving: 240 calories, 12g protein, 36g carbohydrate, 8g dietary fiber, 6g fat, 494mg sodium appetizers // Simply Soyfoods 17

11 Power Fruit Smoothie WESTSOY 1/2 cup orange juice 1/2 cup WESTSOY Low Fat Plain Soymilk, chilled 1/2 cup SOY DREAM Vanilla Frozen Non-Dairy Dessert 1 banana, peeled and sliced 1/2 cup strawberries, sliced 1 1/2 Tbsp. vanilla soy protein powder Agave syrup to taste Add all ingredients to a blender and blend until smooth. Divide between two glasses and serve immediately. Makes 2 servings. Nutrition per serving: 227 calories, 5g protein, 41g carbohydrate, 3.5g dietary fiber, 5.5g fat, 121mg sodium 18 snacks // Simply Soyfoods snacks // Simply Soyfoods 19

12 Going Cherry Nuts for Soy SOYJOY and developed by Dave Grotto, RD A tasty, energizing snack that goes everywhere you do! 1 SOYJOY blueberry bar 1 oz. toasted almonds 1/4 cup dried cherries Slice SOYJOY bar width-wise into chicklet -sized pieces and chop almonds in half, if desired. Mix all ingredients together for a quick and easy snack. Makes 2 servings. Nutrition per serving: 207 calories, 5.5g protein, 24g carbohydrate, 4.5g dietary fiber, 10.5g fat (2g sat. fat), 10mg cholesterol, 27mg sodium 20 snacks // Simply Soyfoods

13 Chocolate Tofu Ice Cream Michigan Soybean Promotion Committee 1 package (16 oz.) silken soft tofu 1 cup soymilk (plain or vanilla) 1/2 cup soy oil 1 cup sugar 1/4 cup cocoa 1 Tbsp. vanilla 1/8 tsp. salt Blend all the ingredients with an electric mixer until smooth and creamy. Use a home ice cream maker to freeze the blended ingredients, following instructions for ice cream. Makes 8, 1-cup servings. Nutrition per serving: 207 calories, 4g protein, 30g carbohydrate, 1g dietary fiber,16g fat (2.5g sat fat), 0mg cholesterol, 55mg sodium 22 desserts // Simply Soyfoods Desserts // Simply Soyfoods 23

14 Soy-Silken Dark Chocolate Pudding United Soybean Board Delightfully rich and creamy, this dark chocolate soy pudding is lactose free! Top with your favorite fruits to make your perfect dessert. 1 package (12.3 oz.) silken tofu, drained 2/3 cup dark unsweetened cocoa powder 1 cup powdered sugar 1 tsp. vanilla extract Whipped topping (optional) Place tofu, cocoa powder, powdered sugar, and vanilla in food processor. Puree for one minute, scraping down sides as needed, or until very smooth. Divide equally into six dishes and top with whipped topping before serving, if desired. Tempting Variations: Raspberry Chocolate Soy Pudding Layer pudding with fresh raspberries and whipped topping. Mexican-Style Chocolate Soy Pudding Stir in a pinch of ground cinnamon and cayenne pepper to taste, layer with whipped topping and top with chocolate shavings. Caramel Banana Chocolate Soy Pudding Layer pudding with banana slices and whipped topping; drizzle with caramel sauce. Makes 6, 1/3-cup servings. 24 Desserts // Simply Soyfoods Nutrition per serving: 160 calories, 6g protein, 31g carbohydrate, 2g dietary fiber, 2.5g fat (0g sat fat), 0mg cholesterol, 20mg sodium Desserts // Simply Soyfoods 25

15 Soy Butter Crinkle Cookies Don t Go Nuts Soy Butter, developed by Melissa Harvey of Cajun Sugar Pie Photo by Melissa Harvey, CajunSugarPie.com A peanut-butter-lover turned food allergy mom, Melissa strives to provide a safe eating environment for her children by developing recipes without peanuts or eggs. She promotes food allergy awareness and hopes to educate everyone she can about the everincreasing world of food allergies. 1/2 cup Don t Go Nuts Lightly Sea Salted Soy Butter 1/2 cup unsalted butter, softened 1/2 cup organic white sugar 1/2 cup organic brown sugar 3 Tbsp. applesauce 2 cups flour 1 tsp. baking soda 1/4 tsp. salt 1/3 cup powdered sugar Preheat oven to 350 F. Line two baking sheets with parchment paper. In the bowl of a stand mixer, cream together soy butter, butter, white sugar, and brown sugar until creamy. Add applesauce and mix until well combined. In a large bowl, stir together flour, baking soda, and salt. Slowly add to butter mixture and beat until dough forms. Place powdered sugar in a small bowl. Using a cookie scoop (1-1/2 tablespoon), scoop dough and roll into balls. Roll each ball in the powdered sugar until completely coated. Place 2 inches apart on prepared baking sheets. Flatten slightly with a glass. Bake for minutes. Cookies will look crinkled when ready. Cool on wire racks. Makes 24 cookies. Nutrition per cookie: 150 calories, 2g protein, 23g carbohydrate, 1g dietary fiber, 6g fat (3g sat fat), 10mg cholesterol, 104mg sodium 26 Desserts // Simply Soyfoods Desserts // Simply Soyfoods 27

16 Shopping for Soyfoods VEGGIE DOGS and SOY DELI MEATS FRESH EDAMAME deli SOYRIZO and SOY SAUSAGES produce TOFU TEMPEH SHIRATAKI NOODLES cereal & breakfast PROTEIN- ENHANCED CEREAL SHAKES AND PROTEIN POWDER snacks SOY NUTS SOY CHIPS PROTEIN BARS baking SOYBEAN and VEGETABLE OILS SOY FLOUR TEXTURED VEGETABLE PROTEIN SHELF-STABLE SOYMILK spreads SOY NUT BUTTER international MISO SOY SAUCE and TAMARI Tasty soyfoods can be found throughout the supermarket. Use this checklist to inspire you with easy ways to incorporate the nutritious benefits of soy into your everyday meals. freezer VEGGIE BURGERS, NUGGETS and TENDERS CRUMBLES SOY-BASED MEALS and BREAKFASTS FROZEN EDAMAME and MIXED VEGETABLES FROZEN DESSERTS dairy SOYMILK SOY YOGURT SOY CHEESE, CREAM CHEESE and SPREADS COFFEE CREAMER calcium, COMPLETE PROTEIN vitamins &minerals simple ideas for #soyswaps What do I do with my soyfoods? Use firm or extra-firm tofu instead of meat for baking, grilling, sautéing and frying. For an even firmer texture, use a TofuXpress to squeeze out the moisture and allow the tofu to absorb marinade. Textured vegetable protein (TVP), also known as textured soy protein, when re-hydrated resembles cooked ground meat in texture. Pre-cooked soy crumbles are perfect for chili, spaghetti sauce, and tacos, and contain 75% less fat than ground beef. Edamame, or young soybeans, are fun to eat out of the shell steamed and they can also be used instead of other beans in your favorite recipes. Edamame not only has more protein than other beans, it also provides complete protein. For sustained energy on-the-go, foods with soy protein such as protein bars, cereal, and shakes keep you feeling full longer. Simply Soyfoods 29

17 For more information and delicious recipes visit: soyfoods.org twitter.com/socialsana facebook.com/soyfoodsassociation pinterest.com/soyfoods instagram.com/soyfoods