| The LDSCN Weekly Recipe Archive Soybeans, Soy Milk and 8 Recipes Using Soybeans |  |
Soybean info from Ask.ComThe simplest and most unrefined soyfood is the humble soybean. Its only disadvantage is that it takes so long to cook, but I usually cook 2 or 3 cups of dried beans at a time, and freeze them in 1 1/2 cup portions. To cook soybeans, first soak them in plenty of water in the refrigerator overnight. Then drain the soybeans, and cook them at a strong simmer in fresh water for 2 1/2 to 3 hours, or until very tender (you should be able to squish them easily between your tongue and the roof of your mouth). Undercooked soybeans are not well digested, so be sure to cook them long enough. If you have a pressure cooker (I don't--yet!), you'll probably want to use it for soybeans, since the cooking time is greatly decreased and the beans will be softer. Canned soybeans are another option, but they aren't nearly as good as home-cooked. If you've never tasted cooked soybeans, you're in for a real treat! These golden yellow smooth beans have a rich mild flavor that's appealing even to young children. Soybeans are nutritional powerhouses, offering 149 calories, 87 milligrams of calcium, 46 micrograms of folic acid, 4.4 milligrams of iron, 14 grams of protein, 7.7 grams of fat (only 1.1 grams saturated fat) and more than 5 grams of dietary fiber per 1/2 cooked cup portion.
Soy Milk
Made from ground, cooked soybeans and water, soymilk--usually labeled soy beverage because of labeling regulations--can be uses whenever you would normally use dairy milk: for drinking, on cereal, in shakes and smoothies, and in cooking and baking.
The only difficulty regarding soymilk is deciding what brand and flavor to buy. Soymilk is found fresh in the dairy case, in quart- or liter-size shelf-stable cartons and in powdered mixes. You can buy fat-free soymilk, low-fat soymilk, vanilla soymilk, carob soymilk, chocolate soymilk, fortified soymilk and soy-and-rice milk blends. To help you to sort through the options, here are some differences to consider:
Calories, Fat and Protein: Although standard nutrient tables list 1 cup of soymilk as providing 79 calories, 4.6 grams of fat (52% of calories) and 6.6 grams of protein, manufacturers often add sweeteners, flavoring agents and other ingredients which change the nutrient amounts (and the taste). For example, some soymilks can contain 190 calories or more, 6 grams of fat (28% of calories) and nearly 10 grams of protein. So if you're looking for a soymilk that is low in fat or calories, or high in protein, be sure to read labels.
Fortification: If you're counting on soymilk as a source of calcium, unfortified soymilk provides about 40 milligrams per cup. I'm more comfortable giving my son a brand that's fortified with calcium, vitamin D and vitamin B-12. Calcium amounts in fortified soymilks range from 200 to 400 milligrams per cup, enough to ensure adequate calcium intakes in children who don't consume dairy products or who don't request large portions of steamed kale.
Sweeteners: If you or your child drinks two or more cups of soymilk a day, you may want to check the sugar content, which can be as low as 0 grams (WestSoy unsweetened) to as high as more that 20 grams. Sweeteners used in soymilk are usually brown rice syrup, barley malt and raw cane crystals.
Organic Soybeans: Most brands of soymilk are made from organic soybeans. Check the label to be sure.
Price: I'm not going to pretend that soymilk is not expensive. Fortified soymilk can easily cost $2.50 per liter. When you have a son like mine who drinks 2 to 4 glasses daily, the cost can really add up. Flavored soymilks, such as carob and chocolate, are more expensive, so you may want to save these for special occasions, or make your own carob drink at home by blending soymilk with some carob powder and sweetener. And soymilk itself can be made at home very inexpensively, although the process is quite time-consuming. I've provided a recipe for homemade soymilk below.
If you're trying soymilk for the first time, it's important you realize the taste varies considerably among different brands. So don't give up if you don't like the first kind you try. And don't be afraid to ask a nearby shopper for advice. I've found that White Wave's Silk, a relatively new product, has a light, clean taste that I really like, but my son prefers EdenSoy® Extra Vanilla. I've talked to a number of people who find vanilla-flavored soymilk too sweet for drinking straight. Plain or unflavored soymilk is less sweet, although more "beany" in flavor. You might try mixing soymilk with your regular milk at first, then gradually increasing the proportional amount of soymilk. Soymilk can be substituted for dairy milk in nearly any recipe. Just remember to use unsweetened soymilk for savory recipes such as casseroles, sauces and soups, and to save sweetened and vanilla-flavored soymilk for desserts and shakes.
Tiny Pasta Stew (epicurous) Use alphabets or little stars, orzo, or tiny circles. Or use a combination of them all. The child in your life will love this, and so will the child in you.
Bring the bouillon to a boil in a medium-small saucepan. Add the carrots, and lower the heat to a simmer. Cook for 5 minutes, or until the carrots are just tender, then add the zucchini, optional summer squash, and corn. Simmer for another 5 minutes, or until all the vegetables are perfectly tender.
4 cups vegetable bouillon 1/2 carrots in tiny cubes (the size of small peas) 1/2 cup diced zucchini 1/2 cup diced yellow summer squash (optional) 1/2 cup baby corn, in 1/4 inch slices 1/2 cup small peas 1/2 cup diced firm tofu Stir in the peas, tofu, and cooked pasta, and simmer for just a couple of minutes longer. Serve hot or very warm in small bowls with small spoons.
Makes 5 cups."Mothers' Little Helpers"
Mollie Katzen, Adapted from Vegetable Heaven Hyperion
Cumin Corn Chowder
Can be prepared in 45 minutes or less.
In a heavy saucepan cook onion in oil over moderately low heat, stirring, until softened. Add corn, water, and cumin and simmer 10 minutes.
1 onion, chopped 1 tablespoon vegetable oil 2 cups fresh corn (cut from about 4 ears) 3 cups water 1/4 teaspoon ground cumin 1/2 pound tofu (preferably silken) 1 garlic clove, chopped fine Chop tofu if not using silken. In a blender purée tofu, garlic, and all but about 1 cup soup in 2 batches, transferring it as puréed to bowl, and stir into remaining soup.
Season soup with salt and pepper and heat over moderate heat, stirring, until hot.
Serves 2. Gourmet, August 1994
Cinnamon Raisin Scones from Ask.Com
Serve these relatively low-fat treats for breakfast with fresh oranges and plenty of your favorite hot beverage.
Preheat oven to 425° F. Whisk together flour, baking powder, cinnamon, and salt. Set aside. In a separate mixing bowl, whisk together tofu, canola oil, and Spectrum Naturals Spread until a bit creamy. Whisk in soy milk and maple syrup. Add flour mixture and raisins, and stir until just combined. Turn dough out onto a floured board, and roll or pat to a circle about 1/2-inch thick (this dough is very soft, so be generous with the flour to prevent sticking). Use a sharp knife to cut dough into 12 triangular wedges. Transfer wedges to an ungreased baking sheet, and bake for 15 minutes, or until scones are lightly browned.
1 cup whole-wheat pastry flour 1 cup unbleached all-purpose flour 1 tablespoon baking powder 1 teaspoon ground cinnamon 1/4 teaspoon salt 1/2 of a 10- to 12-ounce block firm silken tofu, crumbled 1 tablespoon canola oil 2 tablespoons Spectrum Naturals Spread (substitute margarine) 1/4 cup soy milk 1/4 cup pure maple syrup 1/2 cup raisins
Makes 12 scones.
Creamy Fruit Shake from Ask.Com
Blend in blender on puree setting one of the following recipes. Makes one serving.
1 cup favorite yogurt - plain or flavored 1/2 banana or 1/2 cup favorite seasonal fruit 2/3 cup favorite fruit juice 2 heaping tablespoons low fat soy flour (up to 1/3 cup)
Refreshing Fruit Shake
1/2 cup apple or orange juice 2/3 cup frozen strawberries, raspberries, or peaches, etc. 1/2 banana (optional) 1 carton flavored yogurt 2 tablespoons up to 1/3 cup soy flour
Frosty Fruit Slush
*Note: You may need to crush or shave the ice before adding it to other ingredients in your blender.
2 tablespoons apple juice concentrate 4-6 ice cubes (1/2 cup crushed)* 1/2 cup frozen fruit (strawberry, raspberry, peach, etc.) 1 carton flavored yogurt 2 tablespoons up to 1/3 cup soy flour
Scrambled Eggs & "Ham" Textured Soy Protein Soak 1/4 cup "ham" flavored Textured Soy Protein in water for 3-5 minutes while you scramble 6 eggs in butter or margarine. When the eggs are nearly done, drain the Textured Soy Protein and add it to the eggs, along with salt, pepper, shredded cheese (about 2 T.) and a dash of milk. Serve immediately or keep hot in your crock pot until served.
Blueberry Muffins by INTSOY, University of Illinois
Preheat the oven to 400º F. Mix dry ingredients together in mixing bowl. Combine egg, water, and oil. Add dry ingredients. Stir until moistened. Fold blueberries into batter (if frozen, do not thaw first). Grease 12 muffin cups and fill about 2/3 full. Bake for 25 minutes.
1 1/4 cups all-purpose flour 1 cup soy flour 2 teaspoons baking powder 1/2 cup sugar 1/2 t. salt 1 egg 2 1/2 T. soy oil 1 cup water 1 cup blueberries
Yield = 12 Muffins
Home Page: http://waltonfeed.com/
All recipes compiled by Desi Ellis.
Revised: 21 Nov 00