Recipes With Soya

8/14/2019 Recipes With Soya

1/26

SOYA RECIPES


2/26

2

SommaireSuperbananaSoySmoothie........................................................................ 4

CranberryRaspberrySmoothie................................................................... 4

SuperSoyProteinSmoothie........................................................................ 4

PineappleSmoothie.................................................................................... 4

PurplePowerShake..................................................................................... 5Granolabars................................................................................................ 5

Proteinbarwithchocolatechips................................................................. 6

BetterBranMuffins..................................................................................... 6

ZestyCornMuffins...................................................................................... 7

ZestyCornbreadMuffins............................................................................. 7

HealthyBananaAppleMuffins.................................................................... 8

CherryAlmondMuffins............................................................................... 9

BlueberryStreusel

Muffins

..........................................................................

9BlueberryMuffins...................................................................................... 10

LemonPoppyseedMuffins....................................................................... 10

SoyPancakes............................................................................................. 11

SoyPancakes............................................................................................. 11

BlueberryPancakes................................................................................... 12

BananaOatPancakes................................................................................ 12

MuesliwithSoynuts&DriedFruit............................................................13

CheeseBread............................................................................................. 13

Soy&

Linseed

Bread

..................................................................................

14

FlaxSeedWheatBread.............................................................................. 14

CurriedCarrotSoup................................................................................... 15

MisoSoup.................................................................................................. 15

Creamysquashapplesoup........................................................................ 16

PotatoandCornChowder......................................................................... 17

CreamyTomatoSoup................................................................................ 17

CreamyItalianDressing............................................................................. 18

CinnamonHoney

Dressing

........................................................................

18

Salmonandpestochowder....................................................................... 18

Quickcurrysauce...................................................................................... 19

ThaiSoynutButterSauce......................................................................... 19

PastawithCreamSauceandMushrooms.................................................20

EasyTacos.................................................................................................. 20

CajunStew................................................................................................. 21

UnbeefStew.............................................................................................. 22

GeneralTao'sTofu..................................................................................... 22

ChineseNo

Meat

Balls

..............................................................................

23


3/26

3

Confectionerscustard.............................................................................. 24

ApplesauceCake....................................................................................... 24

HenryFordChocolateChipSoynutCookies.............................................25

BarCookieVersion.................................................................................... 25

SoynutButterCookies.............................................................................. 26

Instant

Chocolate

Pudding

........................................................................

26


4/26

4

SuperbananaSoySmoothie

2largebananas

2cupschocolatesoymilk

1/4cupsoynutbutter

4scoopssoyhighproteinpowder(about12tablespoonstotal)

Mixall

ingredients

in

blender

and

puree

until

thick

and

smooth.

Serve

immediatelyorrefrigerate.

Yield:4cups.ServingSize:1cup.Perserving:280calories,8.5gfat,1gsatfat,16gprotein,36gcarbohydrate,254mgsodium,0mgcholesterol.

CranberryRaspberrySmoothie

1cupvanillasoymilk

1/2largebanana

2tablespoonsfrozencranberryjuiceconcentrate(undiluted)

1/4cupfrozenraspberries

Placeallingredientsinblenderandpureeuntilsmooth.Serveimmediately

orrefrigerate.

Yield:11/2cups.ServingSize: 11/2cups.Perserving:272calories,4gfat,0.5gsatfat,11gprotein,48gcarbohydrate,110mgsodium,0mg

cholesterol.

SuperSoy

Protein

Smoothie

1cupsoymilk,vanilla

2scoopssoyproteinpowder

Mixwellinblenderuntilsoyproteinpowderiscompletelydissolved.Serve

immediately.Makes1serving(about11/4cups)

Yield:1serving.ServingSize: 11/4cup.Perserving:250calories,5gtotalfat(0gsatfat),25gprotein(25gsoyprotein),26gcarbohydrate,320mg

sodium,0mgcholesterol,0gdietaryfiber.

PineappleSmoothie

1pkg(10.5oz.)softsilkentofu

1mediumbanana

1can(12oz.)unsweetenedorangepineapplejuice,chilled

1can(8oz.)unsweetenedcrushpineapple,chilled

Mixallingredientsinablenderuntilthoroughlysmooth.Serve

immediatelyorrefrigerate.Shakewellbeforeserving.


5/26

5

Yield:5cups.Percup:176calories,3gfat(.1gsatfat),0mgcholesterol,6mgsodium,35gcarbohydrate,5.1gprotein(1.3gsoyprotein),1.4gdietary

fiber.

PurplePowerShake

1cupvanillasoymilk

1cupfirmtofu(about6oz.)

3/4cupfreshorfrozen,unthawedblueberries

1teaspoonalmondextract

2scoopssoyproteinpowder(1scoopisabout3tablespoons)

Placeallingredientsinblenderandmixonhighuntilthoroughlyblended

andmixtureissmoothandcreamy.Serveimmediatelyorrefrigerate.

Yield:21/2cups.ServingSize:11/4cups.Perserving:232calories,5gfat(0.5

gsat

fat),

21

gprotein

(19

gsoy

protein),

25

gcarbohydrate,

195

mg

sodium,0mgcholesterol,1.5gdietaryfiber.

Granolabars

250gbrownsugar

100gmargarineofbutter

1egg

1teaspoonvanillaextract

1/2teaspoon

salt

100gpeanutbutter

1teaspoonbakingpowder

100gflour

50gsoyproteinorsoyflour

100gricecrispies

100grolledoats

Recipedirections

In

a

bowl,

mix

the

margarine

and

sugar

to

obtain

a

creamy

mixture.

Add

theegg,vanillaextractandpeanutbutterandmixwell.Addtheflour,

bakingpowder,soyproteinorsoymeal,rolledoatsandricecrispies.Mixall

ingredientswell.

Putthemixtureonagreasedpanof20x30cmandpressflat.Bakeina

preheatedovenat350F(180C)duringabout25minutes.

Removetheovenandcutthegranolabarswithaknife.Putthegranola

barsonaracktocooldown.

Makesabout24granolabars


6/26

6

Proteinbarwithchocolatechips

75gsoyprotein

100gwheatflour

250grolledoats

1/2teaspoonsalt

1/2teaspoon

cinnamon

100gbrownsugar

150gchocolatechips(orgratedchocolate)

300gsilkentofu

1teaspoonvanillaextract

50gvegetableoil

Combinethesoyprotein,wheatflour,rolledoats,brownsugar,saltand

cinnamon.Mixtogetherandstirinthechocolate.

Inaseparate

bowl

mix

the

silken

tofu,

vanilla

extract

and

the

vegetable

oil.

Addthismixturetothedrymixtureandkneadwithyourhandstoforma

dough.

Placethedoughonagreasedbakingplateandpressflatwithyourhands

toathicknessofabout56cm.Bakeinanpreheatedovenat350F(180C)

for15minutes.Removefromtheovenandcutrectangularproteinbarswith

aknife.Placetheproteinbarsbackonthebakingplateandcontinuetobake

for20minutes.

Removethechocolateproteinbarsfromtheovenandallowcoolingona

rack.Store

the

protein

bars

in

an

airtight

container

or

plastic

bag.Yield:20

BetterBranMuffins

11/4cupsflour

1/2cupsoyflour

1cupbranflakecereal

1/2cupbrownsugar


1teaspoonbakingsoda3/4teaspoongroundcinnamon

1/8teaspoongroundcloves

2slightlybeateneggs

2/3cupsoymilk

1/2cupraisins

1/4cupsoyoil

Spraymuffinpanwithvegetablecookingsprayorlinewithpaperbaking

cups.Stir

together

all

dry

ingredients.

Combine

eggs,

soymilk

and

soy

oil.

Addeggmixturetoflourmixture;stiruntilmoistened.Foldinraisins.Fill


7/26

7

muffinpan2/3full.Bakeina400F.ovenfor1520minutes.Yield:12muffins.

Perserving(1muffin):134calories,4.7gramsprotein,26.4gramscarbohydrates,6.7gramstotalfat,0.8gramssaturatedfat,30mg

cholesterol,188mgsodium.

ZestyCornMuffins

3/4cupflour

1/4cupsoyflour

1cupyellowcornmeal

2tablespoonssugar

4teaspoonsbakingpowder

1teaspoonsalt

1cup

buttermilk

1/4cupsoyoil

2eggs,slightlybeaten

1/2cupshreddedcheddarcheese

1/4cupchoppedgreenchilies

Preheatovento425F.Spraymuffinpanswithnonstickspray.Inmedium

bowl,combinefirstfiveingredients.Stirtogetherbuttermilk,soyoiland

eggs,andaddtodryingredients.Gentlystirincheeseandgreenchilies.

Pourintomuffinpan.Bakefor22to25minutes.Yields:12muffins.Perserving:165calories,5gramsprotein,17gramscarbohydrates,7gramstotalfat,2gramssaturatedfat,33mgcholesterol,383mgsodium.

ZestyCornbreadMuffins

3/4cupallpurposeflour

1/4cupsoyflour

1cupyellowcornmeal

1/4

cup

sugar


1teaspoonsalt

1teaspoonchilipowder

1cupplainsoymilk

1/4cupvegetableoil

2eggs,slightlybeaten

3/4cupshreddedreducedfatcheddarcheese

1/4cupchoppedgreenchilies

1/4cup

chopped

jalapeno

peppers


8/26

8

Preheatovento425F.Coatmuffinpanwithvegetablecookingspray.In

mediumbowl,combineflours,cornmeal,sugar,bakingpowder,saltand

chilipowder.Inaseparatebowl,stirtogethersoymilk,oilandeggs.Addto

dryingredientsandblendslightly.Stirincheeseandpeppers.Pourinto

muffinpan.Bake18 24minutesoruntiltoothpickincentercomesout

clean.

Remove

muffins

from

pan

and

cool

on

wire

rack.

CornbreadVersion:Placebatteringreased8inchroundorsquarebaking

pan.Cook18 22minutes.Coolonwirerack.Cutinto12pieces.

Yield:12muffins.ServingSize:1muffin.Perserving:154calories,7gfat,1.5gsatfat,5gprotein,15gcarbohydrate,476mgsodium,41mg

cholesterol.

HealthyBananaAppleMuffins

1cup

soy

flour,

defatted

1cupallpurposeflour

1cupwholewheatflour

2teaspoonscreamoftartar

2teaspoonsbakingsoda

1teaspoonallspice

1/4cupapplejuice,frozenconcentrate

1tablespoonvanilla

6eggwhites 3inonebowl,3slightlybeaten

2bananas

large

and

ripe,

mashed

1/2cupapplesauce

1cuphoney

1apple unpeeled,coreddiced

1cupraisins

Combinedryingredientsinbowl.Setaside.Mixapplejuice,vanilla,3egg

whites,banana,applesauceandhoneyinbowlonlowspeeduntilblended.

Adddryingredientsandmixforafewseconds,justuntilmoistenedandno

flourcan

be

detected.

Withaspatula,stirintheremainingeggwhites,whichhavebeenlightly

beaten.Thenaddthedicedappleandraisins.

Put19papercupcakelinersinmuffintinsandfillcupstowithin1/3inchof

top.Bakeat350Ffor1024minutesoruntilyoucantouchlightlyontop

andanimprintdoesnotremain.Yield:19servings.Permuffin:173calories,0.4gramsfat,2.0%caloriesfromfat,0mg

cholesterol,154mgsodium.


9/26

9

CherryAlmondMuffins

1cupsugar

1/2cupmargarine

3eggs


1/2cup

soy

flour


1teaspoonbakingsoda

1/4teaspoonsalt

1tablespoonsplus1teaspoonalmondextract

3/4cupvanillasoymilk

3/4cup(3.5ouncebag)driedcherries

Preheatovento375F.Creamsugarandmargarineinalargebowluntil

lightand

fluffy.

Add

eggs

and

beat

well.

In

aseparate

bowl,

whisk

together

flours,bakingpowder,bakingsodaandsalt.Addtocreamedmixture

alternatelywithalmondextractandsoymilk.Stiruntilcombined.Foldin

driedcherries.Pourbatterintogreasedorpaperlinedmuffinpan.Bake20

25minutesoruntiltoothpickinsertedinmiddlecomesoutclean.

Yield:12muffins.ServingSize:1muffin.Perserving:264calories,9.5gfat,2gsatfat,5gprotein,38gcarbohydrate,303mgsodium,53mg

cholesterol.

BlueberryStreusel

Muffins

11/2cupsallpurposeflour

1/2cupsoyflour


2/3cupbrownsugar

1/2teaspooncinnamon

1cupvanillasoymilk

2eggwhites

2tablespoonsvegetableoil11/4cupfreshorfrozen,unthawedblueberries

StreuselTopping:


1/4cupbrownsugar

1/4teaspooncinnamon

2tablespoonsmargarine

Preheatovento375F.Inlargemixingbowl,stirtogetherflours,baking

powder,sugar

and

cinnamon.

In

asmall

bowl,

whisk

together

the

soymilk,

eggwhitesandoil.Pourintodryingredientsandmixjustuntilblended.


10/26

10

Gentlyfoldblueberriesintobatter.Dividebatteramong12lightlygreased

orpaperlinedmuffincups.Preparestreuseltoppingbymixingflour,brown

sugarandcinnamoninsmallbowl;cutinmargarinewithpastrycutteror

forkuntilmixtureiscrumbly.Topwithstreuselmixture.Bakeat375Ffor15

to18minutesoruntilgoldenandtoothpickinsertedincentercomesclean.

Remove

from

muffin

tins

immediately

onto

cooling

rack.

Yield:12muffins.ServingSize:1muffin.Perserving:211calories,5gfat,1gsatfat,4gprotein,37gcarbohydrate,129mgsodium,0mgcholesterol.

BlueberryMuffins


1/2cupsoyflour


2/3cup

light

brown

sugar

1teaspooncinnamon

1/4teaspoonnutmeg

1/2teaspoonsalt

1cupvanillasoymilk

2eggwhites

2tablespoonssoybeanoil

1/4cupunsweetenedapplesauce

1/2teaspoonvanillaextract

11/4

cup

fresh

or

frozen,

unthawed

blueberries

Preheatovento375F.Inlargemixingbowl,stirtogetherflours,baking

powder,salt,sugarandcinnamon.Inasmallbowl,whisktogetherthe

soymilk,eggwhites,applesauce,vanillaandoil.Pourintodryingredients

andmixjustuntilblended.Gentlyfoldblueberriesintobatter.Dividebatter

among12lightlygreasedorpaperlinedmuffincups.Bakeat375Ffor15

to18minutesoruntilgoldenandtoothpickinsertedincentercomesclean.

Removefrommuffintinsimmediatelyontocoolingrack.

Yield:12muffins.ServingSize:1muffin.Perserving:164calories,3.5gfat(0.5gsatfat),4gprotein(2.5gsoyprotein),30gcarbohydrate,193mgsodium,0mgcholesterol,1gdietaryfiber.

LemonPoppyseedMuffins


1/2cupsoyflour


1teaspoon

baking

soda


11/26

11

1/8teaspoonsalt

1package(12ounces)softsilkentofu

3/4cupsugar

1/4cupvegetableoil

1egg

2

egg

whites

1tablespoonslemonjuice

3tablespoonsvanillasoymilk

3tablespoonspoppyseeds

1tablespoonslemonzest

Preheatovento375F.Inalargemixingbowl,mixtogetherflours,baking

sodaandpowder,andsalt.Inasmallerbowl,whisktogethertofuandsugar

untilcrumbled.Addoil,egg,eggwhites,lemonjuice,soymilk,poppyseeds

andlemonzestandmixwithaforkorspoonuntilwellblended.Addthis

liquidmixture

to

dry

ingredients

and

mix

only

until

all

ingredients

are

moistenedandcombined.Spraymuffincupswithvegetablecookingspray

andplacebatterincups;filleachabout2/3full.Bake15to25minutesor

untildone.

Yield:12muffins.ServingSize:1muffin.Perserving:213calories,7gfat,1gsatfat,7gprotein,30gcarbohydrate,197mgsodium,18mg

cholesterol.

SoyPancakes

1cupsoyflour


3tablespoonsbakingpowder

3tablespoonssugar

11/2teaspoonssalt

3eggs

3cupsmilk

6tablespoons

salad

oil

Mixallingredientstogetheruntilmoistened.Addextramilkforthinner

pancakes.Spraygriddlewithanonstickcookingspray.Preheatto350

degrees.Pour1/2cupofbatterongriddleforeachpancake.

Yield:30servings.Perserving:212.3calories,9.5gramsfat,39.8caloriesfromfat,40mgcholesterol,469sodium.

SoyPancakes

1cup

soy

flour


12/26

12


3tablespoonsbakingpowder

3tablespoonssugar

11/2teaspoonsalt

3eggs

3

cups

soymilk

6tablespoonssoybeanoil

Mixallingredientstogetheruntilmoistened.Addextrasoymilkforthinner

pancakes.Spraygriddlewithanonstickcookingspray.Preheatto350F.

Pour1/2cupofbatterongriddleforeachpancake.

Yield:16servings.ServingSize:1pancake.Perserving:188calories,7gprotein(2gsoyprotein),23gcarbohydrate,7.5gtotalfat(1.3gsatfat),

441gsodium,41mgcholesterol,1gdietaryfiber.

BlueberryPancakes

11/2cupssoyflour


3tablespoonsplus1teaspoonbakingpowder

1/4cupsugar

11/2teaspoonsalt

3eggs

3cupsvanillasoymilk

4tablespoons

vegetable

oil

2cupsfreshorfrozen(notthawed)blueberries

Mixallingredientsuntilmoistened.Sprayskilletorgriddlewithnonstick

cookingspray.Skilletheatshouldbemediumhigh;griddleheat350F.Pour

1/2cuppancakebatterongriddleforeachpancake.Whentopbubbles,flip

tootherside.Cookuntildonethroughout.

Yield:12largepancakes.ServingSize:1pancake.Perserving:252calories,9gfat,1gsatfat,9gprotein,36gcarbohydrate,622mgsodium,53mg

cholesterol.

Banana-OatPancakes

1/2cuprolledoats

1/2cupunbleachedflour

1/4cupsoyflour

1tablespoonbakingpowder

11/2cupsplainsoymilk

2bananas,

thinly

sliced


13/26

13

Inalargebowl,combinetherolledoats,unbleachedflour,soyflour,and

bakingpowder.Addthesoymilk,andblendwithafewswiftstrokes.Foldin

thebananaslices.

Pour1/4cupofthebatterontoahotnonstickgriddleorpan.Cookfor

about2minutesoruntilbubblesappearonthesurface.Flipthepancake

and

cook

for

another

minute

or

until

heated

through.

Servethepancakeswithmaplesyrup,fruitspread,orapplesauce.

Yield:12pancakes.Perpancake:103calories;3gramsprotein;1gramfat;20gramscarbohydrate;12%fat.

MuesliwithSoynuts&DriedFruit

11/2cupslowfatgranola(withoutraisins)

11/2cupsvanillasoymilk

1/2cup

raisins

1/2cupdriedcranberries

3/4cuproastedsoynuts

Combinegranola,soymilkanddriedfruitsinbowlorstoragecontainer.

Coverandrefrigerateseveralhoursorovernight.Stirinsoynutsjustbefore

eatingifcrunchynutsaredesired;otherwise,addsoynutsalongwithother

ingredients.Theywillsoftenconsiderably.

Yield:3cups.ServingSize:3/4cup.Perserving:387calories,9gfat,0.5gsatfat,13gprotein,64gcarbohydrate,207mgsodium,0mgcholesterol.

CheeseBread

(BreadMachine)

33/4cupbreadflour

1/3cupsoyflour

1/3cupoatmeal

2tablespoonssugar

1

teaspoon

salt

1teaspoondrymustard


2tablespoonsinstantmincedonion

2teaspoonactivedryyeast

11/2cupplainsoymilk

1cup(4ounces)soyjalapenopeppercheeseorsoycheddarcheese,cut

intocubesorshredded

Addallingredientstobreadmachineaccordingtomanufacturer's

directions.


14/26

14

Yield:11/2poundloaf.ServingSize:1slice(loafcutinto12slices).Perserving:230calories,3gfat,0gsatfat,9gprotein,39gcarbohydrate,265mgsodium,0mgcholesterol.

Soy&LinseedBread

Tastyglutenfreebread.

Ingredients

2cupsbrownriceflour

1cuptapiocaflour

3tablespoonssugar

3tablespoonsxanthangum

2/3cupskimmilkpowder

cuplinseeds

cup

soy

grits

1teaspoonsalt

1tablespoonsdriedyeast

cupcanolaoil

1cupwarmwater

1teaspoonwhitevinegar

3eggs

Mixalldryingredientsinalargebowl.Mixoil,waterandvinegarin

separatebowlandthenaddtodryingredients.Mixwell.

Addeggs,

and

then

mix

well

again.

Cover

mixture

with

plastic

wrap,

thenleavetoriseinwarmplacefor1houroruntildoubledinsize.

Stirmixturewell,andthenspoonintomediumsizedloafpanandlet

risefor30minutesto1hour(coveredlooselywithplasticwrap).Bakeina

moderateoven,180C,forapproximately1houroruntilgoldenbrown.Turn

outontowireracktocool.

FlaxSeedWheatBread

200gbreadflour

50gwholewheatflour

1teaspoonsalt

100gflaxseeds

2teaspoonsmaltpowder

150gramswater

1teaspooninstantyeast

Makes1onepoundloaf.Combinetheflours,salt,seeds,malt,andyeastin

abowl.

Stir

in

the

water

and

mix

until

thoroughly

combined.

This

dough

is


15/26

15

notaterriblymoistone:itshouldbeslightlytackybutnotsticky.When

shapedintoaballitshouldeasilyholditsshape.

Theseedandbranfromthewholewheatpreventahighlevelofgluten

developmentinthisdough,soextensivekneadingisnotnecessary.

Oncealloftheingredientsarethoroughlycombined,placetheballof

dough

in

a

greased

bowl.

Cover

with

plastic

wrap

and

leave

to

rise

for

an

hourtoanhourandahalf.

Shapethedoughinto1largeortwosmallloaves,covertheloaveswith

plastic,andgivethemanotherhourtorise.Inthemeantime,preheatthe

ovenandbakingstoneto425degrees.

Brushthetopoftheloaveswithwater,scoretheloaves,andplacethemin

theoven.Bakethemat425for20minutes,rotatethem180degrees,then

bakethemanother20to25minutes.Whendone,theywillbenicely

brownedontheoutside,makeahollowsoundwhentappedupon,and

registerapproximately

205

degrees

in

the

center

when

measured

with

an

instantreadthermometer.

CurriedCarrotSoup

6mediumcarrots,thinlysliced

2cupsvegetablestock

1smallonion,chopped

1/2cupplainsoymilk

2teaspoons

curry

powder

Combineallingredientsexceptthesoymilkandcookovermediumheat

untilcarrotsaretender.Pourintoablenderandpureeuntilsmooth.Stirin

thesoymilk.Cookoverlowheatuntilhot.Serves4.Perserving:64calories,2gramsprotein,1gramfat;13gramscarbohydrate,11%fat.

MisoSoup

1

teaspoon

soybean

oil

2clovesgarlic,mashed

1/2cuponions,slicedlengthwise

1teaspoonfreshgingerroot,grated

1/2cupcarrots,thinlysliced

1cupmushroom,thinlysliced

2tablespoonsmiso

1tablespoondrysherry,totaste

4cupswater


16/26

16

Heatoilinmediumsaucepanovermediumheat.Addgarlicandonions,

sautuntilsoft.Addfreshgingerroot,carrotsandmushrooms.Cookan

additional510minutes,oruntilvegetablesarecrisptender.

Dissolvemisoin1/4cupofthewaterandaddittothevegetablesinthe

saucepanalongwiththeremainingwateranddrysherry.Reheatandserve.

Serves

6

Perserving(1cup):32calories,4gramscarbohydrates,1gramprotein,1

gramsfat,1gramsdietaryfiber,236mgsodium.

Creamysquashapplesoup

46SERVINGS

30mL(1tablespoon.)vegetableoil

1onion,chopped

750mL

(3

cups)

squash,

any

variety,

peeled

and

cubed

(butternut,

pepper

squash,pumpkin)

250mL(1cup)potatoes,cubed

1apple,peeledandcubed

500mL(2cups)vegetablebroth

375mL(11/2cup)NaturasoyOriginalorUnsweetened*

Pinchgroundnutmeg

Pinchgroundcayennepepper

Saltandfreshlygroundpeppertotaste

GARNISH:1apple,

thinly

sliced

1. Inalargesaucepanheatoilonmediumsettingandgentlysautonionswithsquash,potatoesandapples.

2. AddvegetablebrothandNaturabeforeseasoningwithnutmeg,cayennepepperandagenerousamountofsaltandpepper.

3. Bringtoaboilandletsimmeroverlowheatforapproximately20minutes,oruntilvegetablesaresoft.

4. Pureesoupusingablenderorfoodprocessor.Addseasoningsasneeded.

Keep

warm

until

served.

Garnish

with

afan

of

sliced

apple.

NOTE

Thisrecipecanbeusedasabaseforanyothertypeofvegetablesoup.

Simplysubstituteothervegetablesofyourchoiceforsquashandapple

(carrots,celery,potatoes,turnipsetc.)

*NaturalightOriginalcanalsobeusedforthisrecipe.Forarecipelowerin

fat,donotsautvegetablesinoil;instead,addvegetablesdirectlyto

thoroughlyskimwarmbouillon.


17/26

17

PotatoandCornChowder

4largeYukonGoldpotatoes,cutinto

1/2inchcubes,skinlefton

1largeonion,chopped

2cupswater

1teaspoon

chicken

or

vegetable

bouillon

powder

2teaspoonsdriedparsley

1/2teaspoonsalt

1/4teaspoonpepper

1(14.5oz.)cancreamstylecorn

1(14oz.)canwholekernelcorn,drained

1cupplainsoymilk

Inamediumsaucepan,combinethepotatoes,onion,water,bouillon,

parsley,salt

and

pepper.

Bring

to

aboil,

reduce

heat

and

simmer

until

potatoesaretender,about15to20minutes.Removepanfromheatand

stirinbothcansofcorn.Puttwocupsofthemixtureintoablenderand

brieflypuree.Donotoverblendorpotatoeswillbecomegummy.Return

thepureedmixturetothesaucepan,stirinthesoymilkandheatthoroughly.

Adjustspicesandseasoningstotaste.

Yield:6cups.ServingSize:11/2cup.Perserving:370calories,3gfat(0gsatfat),12gprotein(1.5gsoyprotein),79gcarbohydrate,1055mg


CreamyTomatoSoup

2teaspoonssoybeanoil

1mediumonion,diced

1cupsoymilk

1(12oz.)packagefirmlightsilkentofu

1largetomato,diced

1/2teaspoonsalt

1/2teaspoonchoppedgarlic1teaspoonfreshbasil,chopped

1/2teaspoonwhitepepper

Cookonioninsaucepaninoilfor3minutesoruntiltransparent.Add

tomatoandgarlic,continuingtocookfor23minutes.Addbasil,salt,and

pepper.Blendinsoymilk.Cook,stirringconstantly,for1minute.Remove

fromheatandcoolbriefly.Addintofu.Transfertofoodprocessorand

pureeuntilsmooth.Servehotorchilled.


18/26

18

Yield:3servings.ServingSize:11/2cup.Perserving:181calories,8.5gfat(0gsatfat),12gprotein(10gsoyprotein),17gcarbohydrate,450mg


CreamyItalianDressing

1cupplainsoymilk

1(12oz.)packagefirmtofu

2(0.7oz.)packagesdryItaliandressingmix

Mixallingredientsinblenderorfoodprocessoruntilsmoothandcreamy.

Refrigerate.

Yield:21/2cups.ServingSize:1/4cup(4tablespoons).Perserving:40calories,1gfat(0gsatfat),3gprotein(3gsoyprotein),5.5gcarbohydrate,

554mgsodium,0mgcholesterol,0gdietaryfiber.

CinnamonHoneyDressing

3/4cupvanillalowfatsoymilk

1package(12ounces)firmsilkentofu

2tablespoonshoney

2teaspoonsvanillaextract

2teaspoonsgroundcinnamon

1tablespoonslemonjuice

Placeall

ingredients

in

blender

or

food

processor

and

mix

well.

Store

in

refrigerator.Serveoverfreshfruitortossedlettucesalad.Also,makesa

deliciousdipforfreshfruits.

Yield:2cups.ServingSize:2tablespoons.Perserving:30calories,0.5gfat,0gsatfat,2gprotein,4gcarbohydrate,19mgsodium,0mg

cholesterol.

Salmonandpestochowder

4SERVINGS

30mL(2tablespoons.)vegetableoil

1onion,chopped

2garliccloves,chopped

1celerystalk,diced

125mL(1/2cup)greenbeans,sectioned

125mL(1/2cup)cornkernels

375mL(11/2cup)fishbroth

375mL

(1

1/2

cup)

Natur

asoy

Original*

125mL(1/2cup)tomatosauce


19/26

19

225gto300g(1/22/3lb.)freshsalmon,cubed

Saltandfreshlygroundpeppertotaste

80mL(1/3cup)15%countrystylecream(optional)

Homemadebasilpestoorfreshbasil

1. Heatoilinalargesaucepanandgentlysautvegetablesovermediumheat

for

5

10

minutes.

2. Addfishbroth,Naturaandtomatosauce.Bringtoboilingpoint,butdonotletmixtureboil.

3. Addfreshsalmonandsimmerfor5minutes.4. Addpestoandseasonmixturewithsaltandpepper.5. Addcreamandseasoningstotaste.6. Garnishwithbasilleavesandserveimmediatelywithapieceoflemon.NOTE

Tothickentheconsistencyofthisdish,addacubedpotatoorriceboiledin

warmbouillon.

*NaturalightOriginalcanalsobeusedforthisrecipe.Forarecipelower

infat,omitcreamandthoroughlyskimfatfromfishbroth.Trythisrecipe

withNaturariceOriginal

Quickcurrysauce

60mL(1/4cup)vegetableoil

30mL(2tablespoon.)unbleachedflour

1garlic

clove

375mL(11/2cups)NaturasoyOriginal

2mL(1/2teaspoon)currypowder

15mL(1tablespoon.)tamariorsoysauce(totaste)

Inafryingpan,sautgarlicwithoil.Addflour,stirringconstantly.Continue

stirring,graduallyblendingintheNaturatoavoidcreatinglumps.Addcurry

powderandtamari.Simmerfor10minutes.Pouronaplateofvegetables.

TrythisrecipewithNaturariceOriginal.Yield4servings.ThaiSoynutButterSauce

1/2cupsoynutbutter

1/2cupwater

2clovesgarlic,minced

1tablespoongroundginger

2tablespoonsplus1teaspoonsesameoil

2tablespoonssoysauce

2tablespoons

rice

wine

vinegar


20/26

20

1tablespoonsugar

2to3greenonions,chopped

Mixallingredientsexceptgreenonionsinblenderorfoodprocessor.Blend

untilsmooth.Tosschoppedgreenonionsintosaucerightbeforeserving.

Pastawith

Cream

Sauce

and

Mushrooms

1tablespoonoliveoil

2tablespoonschoppedonions

2clovesgarlic,minced

1teaspoonoregano

1/4teaspoondriedthyme

1/4teaspoondriedrosemary

1/4cupwhitewine

12/3

cups

soymilk

1/4cupmargarine

1/2teaspoonsalt

1/2teaspoonwhitepepper

1bayleaf

1/4cupflour

2cupsfreshvegetablescutintosmallpieces(trybroccoli,mushrooms,

cauliflower,andzucchini)

1poundpasta,cooked

Inalarge

saucepan,

heat

the

olive

oil

over

low

heat.

Add

the

onion

and

garlic,andsautuntiltender.Addtheoregano,thyme,androsemary,and

sautafewminutesmore.Addthewineandbringtoaboil.

Addthesoymilk,margarine,salt,pepperandbayleaf.Returnthemixture

toaboil,stirringoccasionallyuntilthemargarinemelts.Addthefloura

tablespoonatatime,whiskingaftereachadditiontoavoidlumps.Stiruntil

themixturethickens,about2minutes.

Placethevegetablesinasteamerormetalsieveoverboilingwaterand

steamuntil

just

tender.

To

serve,

toss

the

vegetables

with

the

freshly

cookedpasta.Pourthesauceoverthepastaandvegetables,andtossto

mix.Yield4servings.Perserving:631calories,19gramsprotein,19gramsfat,94gramscarbohydrate,27%fat.

EasyTacos

1(1214oz.)bagfrozenorrefrigeratedprecookedsoycrumbles

1(1.25oz.)envelopetacoseasoningmix

3/4cup

water


21/26

21

Flourtortillasortacoshells

Brownsoycrumbles.Drain.Stirintacoseasoningandwaterandmixwell.

Continueheatinguntilthoroughlyhot.Serve1/4cupmeatintortillaortaco

shell.

Yield:12servings.ServingSize:1/4cuptacomeat.Perserving:46calories,6.5

g

protein

(4

g

soy

protein),

6

g

carbohydrate,

0

g

total

fat

(0

g

sat

fat),

290mgsodium,0mgcholesterol,1.5gdietaryfiber.

*MorningstarGroundMeatless,GreenGiantHarvestBurgersforRecipes

andLightlifeGimmeLeanareafewofthesoycrumblechoices.

Calories,fatandcholesterolcanbereducedifgroundroundorsirloinis

usedinsteadofgroundbeef.

CajunStew

2tablespoons

soybean

oil

2cupschoppedonions(about2large)

1cupchoppedgreenbellpepper(about1large)

3tablespoonssoyflour

2(14.5oz.)canschickenorbeefbroth

11/2cupchoppedtomato

1(8oz.)packagesoysausagestylelinks

8oz.firmfrozentofu,thawed

1teaspooncrushedredpepper

1teaspoon

ground

cayenne

pepper

1teaspoongroundcumin

1teaspoonblackpepper


1tablespoonsmincedgarlic

8cupscookedrice

Withmediumhighheat,heatoilinlargesouppotorDutchoven.Whileoil

isheating,squeezethawedtofuofallwater.Itwillbedryandcrumbly.Tear

intoshredded

like

pieces

or

chunks.

Set

aside.

Add

onions

to

oil

and

cook

untilslightlysoft,about2to3minutes.Addsoyflourandstirconstantlyas

flourstartstobrown,about2minutes.Addcansofbroth.Raiseheattohigh

andstirtoloosenanybrownbitsfromflour.Addgreenpepper.Coverpot

andbringtoaboil,about3minutes.Slicethesoylinksinto1/2inchthick

circlesandaddtosouppotalongwithtofupieces,tomatoesandallspices.

Coverandboiluntilthegreenpepperistender,about3to4minutes.Serve

stewimmediatelyovercookedrice.


22/26

22

Yield:8servings.ServingSize:1cupCajunstewover1cuprice.Perserving:356calories,7gfat(1gsatfat),15gprotein(8.5gsoyprotein),56gcarbohydrate,600mgsodium,0mgcholesterol,3gdietaryfiber.

UnbeefStew

1poundextrafirmregulartofu

1largeonionchopped

1quartvegetablebroth

5tablespoonsWorcestershiresauce

1tablespoontamari

2clovesgarlicfinelychopped

4ofeachlargecarrotsandlargepeeledpotatoescoarselychopped

1tomatoseededanddiced

2teaspoons

salt

1teaspooneachofpepperandbasil

3tablespoonssoybeanmargarine

5tablespoonscornstarchmixedwithwateruntilnotlumpy

Directions:

Freezethetofuandthenletitthawcompletely.Drainthewaterfromthe

tofu,andcutintoslicesandsqueezemorewaterout.Thencuttheslices

intochunksandbakeat200degreesonanungreasedcookiesheetwhile

choppingtherestoftheingredients(checkthetofuaboutevery1015

minutesso

that

it

doesn't

get

browned

it

should

just

be

dried

out,

not

burned).Thetofushouldbewelldriedout,likecroutons.Placeallofthe

preparedingredientsintoaCrockpot,stirwell,andcookonhighforatleast

68hours,stirringoccasionally.Thestewisreadywhenitisthickandbrown.

Itmakesalot!

Yield:8servings.

Preparationtime:3045min.forpreparingingredients,then8hrs.tostew

GeneralTao's

Tofu

1boxoffirmtofu

eggsubstitutefor1egg

3/4cupcornstarch

vegetableoilforfrying

3choppedgreenonions

1Tablespoonmincedginger

1Tablespoonmincedgarlic

2/3cup

vegetable

stock


23/26

23

2Tablespoonssoysauce

4Tablespoonssugar

redpeppertotaste

1Tablespoonsherry(optional)

1Tablespoonwhitevinegar

steamed

broccoli

Drain,dryandcuttofuinto1inchchunks.Youcanfreezetofuthenight

beforetogetamorechickenlikeconsistency,butitisn'tnecessary.Mixthe

eggreplacerasspecifiedontheboxandaddanadditional3tablespoons

water.Diptofuineggreplacer/watermixtureandcoatcompletely.Sprinkle

3/4cupcornstarchovertofuandcoatcompletely.Watchoutthatthe

cornstarchdoesn'tclumpupatthebottomofthebowl.

Heatoilinpanandfrytofupiecesuntilgolden.Drainoil.

Heat3Tablespoonsvegetableoilinpanonmediumheat.Addgreen

onions,ginger

and

garlic,

cook

for

about

2minutes.

Be

careful

not

to

burn

garlic.Addvegetablestock,soysauce,sugar,redpepperandvinegar.Mix2

Tablespoonswaterwith1Tablespooncornstarchandpourintomixture

stirringwell.Addfriedtofuandcoatevenly.

Serveimmediatelywithsteamedbroccolioveryourchoiceofrice.

Yield4servings.Preparationtime:30Minutes

ChineseNo-MeatBalls

1pkg

(14

ounce)

beef

flavored

soy

crumbles

2teaspoonmincedfreshginger

1clovegarlic,minced

1tablespoonscornstarch

1teaspoonsugar

2teaspoonricevinegar

2greenonions,thinlysliced

1tablespoonslowersodiumsoysauce

1cup

vegetable

broth

11/2teaspoondarksesameoil

2teaspoonmincedfreshginger

1clovegarlic,minced

Mixtogetherthesoycrumbles,2teaspoonfreshgingerand1cloveof

garlic.Forminto24balls,1"indiameter.Browntheballsinanonstick

skilletovermoderateheat.Meanwhile,combinethecornstarch,sugar,

vinegar,soysauceandvegetablebroth.Setaside.Inamediumsaucepan,

heat1/2teaspoonofthesesameoilovermoderateheat.Addtheginger

andgarlic

and

cook

briefly;

do

not

let

them

brown.

Stir

in

the

vegetable


24/26

24

brothmixtureandheattoboiling,stirringoccasionally.Mixinthegreen

onionsandremaining1teaspoonsesameoilandremovefromheat.Pour

thesauceoverthebrownedmeatballs.Servewarmwithtoothpicks.

Yield:8servings.ServingSize:3nomeatballs.Perserving:79calories,1gtotalfat(0.1gsatfat),8gpro,9gcarb,350mgsodium,0mgcholesterol.

*Morningstar

Ground

Meatless,

Green

Giant

Harvest

Burgers

for

Recipes

andLightlifeGimmeLeanareafewofthesoycrumblechoices.

Confectionerscustard

560mL(21/4cups)NaturasoyOriginal,VanillaorUnsweetened

30mL(1/8cup)honey

5mL(1teaspoon.)vanillaextract

40mL(21/2tablespoon.)cornstarchorarrowroot(dissolvedin1/4cupof

Natura)

Heat2cupsofNatura,honeyandvanilla.Adddissolvedcornstarchand

cooktodesiredconsistency.Greatasadessertwithfruitorasa

confectionerscustardinpies.

VARIATIONS

Add30mL(2tablespoon.)offinelygratedlemonororangepeeltothehot

creamandstir.TrythisrecipewithNaturariceVanillaandNaturarice

Original.

Makesabout11/4cupssauce(or10servingsof2tablespoonseach).Per2

tablespoonsserving:

107

calories,

3.5

gprotein,

(3.5

gsoy

protein),

6g

carbohydrate,7.5gfat(1gsaturatedfat),0mgcholesterol,271mgsodium.

ApplesauceCake

13/4cupssugar

1/2teaspoonallspice

11/2cupsunbleachedflour

1/2

teaspoon

nutmeg

1cupsoyflour

1/4teaspoonbakingpowder

11/2teaspoonsbakingsoda

2cupsapplesauce

11/2teaspoonssalt

1/2cupvegetableoil

1teaspooncinnamon

1/2cupsofttofu

1/2teaspoon

cloves


25/26

25

1cupraisins,chopped

Preheattheovento350F.Inalargebowl,combinethesugar,unbleached

flour,soyflour,bakingsoda,salt,cinnamon,cloves,allspice,nutmeg,and

bakingpowder;mixthoroughly.Addtheapplesauceandvegetableoil;mix

well,thenbeatabout300strokes.

In

a

small

bowl,

mash

the

tofu

until

creamy;

add

to

the

batter.

Beat

the

batterabout300strokes.Foldtheraisinsintothebatter.Pourthebatter

intoa9by13inchnonstickbakingpan.Bakefor4550minutes.Coolbefore

serving.

Yield:18servings.Perserving:240calories;2gramsprotein;7gramsfat;44gramscarbohydrate;24%fat.

HenryFordChocolateChipSoynutCookies

3cups

light

brown

sugar,

firmly

packed

2cupsvegetableshorteningormargarine

4largeeggs

3cupsallpurposeflour

1cupsoyflour

1teaspoonsalt

2teaspoonbakingsoda

2tablespoonsvanillasoymilk

2teaspoonvanilla

2cups

roasted

soy

nuts,

coarsely

chopped

4cupssemisweetchocolatemorsels

Preheatovento375F.Beatshorteningandsugarinalargebowl.Add

eggsoneatatime,beatingwellaftereachaddition.Mixinbakingsoda,salt

andsoyflour.Addallpurposeflourgraduallyalongwithsoymilkandvanilla.

Stirinsoynutsandchocolatemorsels.Dropbyroundedteaspoonsonto

ungreasedbakingsheets.Bakefor8 10minutesoruntilgoldenbrown.

Cool1minuteandremovetowireracktocoolcompletely.

Yield:12dozencookies(thisisadoublebatch).ServingSize:1cookie.Percookie:83calories,4gfat(.05gsatfat),1gprotein(0.75gsoyprotein),10gcarbohydrate,6mgcholesterol,73mgsodium,

0.5gdietaryfiber.

BarCookieVersion

(forHenryFordChocolateChipSoynutCookies)

Preparedoughasabove.Spreadintotwogreased15x10inchjellyroll

pans.Bake

in

preheated

375

Foven

for

20

25

minutes

or

until

golden


26/26

brown.Coolinpanonwirerackbeforecutting.Cutinto36bars.Nutrition

factsperbarwillbedoubleonedropcookie.

SoynutButterCookies

3/4cupsoynutbutter

1/2cupvegetableshortening

11/4cupfirmlypackedlightbrownsugar

3tablespoonssoymilk

1tablespoonsvanilla

1egg

1/4cupsoyflour


3/4teaspoonsalt

3/4teaspoon

baking

soda

1/2cuproasted,saltedsoynuts(fortopping)

Preheatovento375F.Combinesoynutbutter,shortening,brownsugar,

soymilkandvanillainlargebowl.Beatatmediumspeedofelectricmixer

untilwellblended.Addegg.Beatjustuntilblended.Combineflour,saltand

bakingsoda.Addtocreamedmixtureatlowspeed.Mixjustuntilblended.

Dropbyteaspoonfuls2inchesapartonungreasedbakingsheets.Flatten

slightlybypressingfoursoynutsineachcookiecenterinpinwheeldesign.

Bakefor7to9minutesoruntilsetandjustbeginningtobrown.Donotover

brown.Cool

1minute

on

baking

sheet.

Remove

cookies

to

wire

rack

to

cool

completely.

Yield:4dozencookies.ServingSize:1cookie.Perserving:86calories,4gfat(0.7gsatfat),2gprotein(1gsoyprotein),10gcarbohydrate,85mg

sodium,4mgcholesterol,0.4gdietaryfiber.

InstantChocolatePudding

2

boxes

(4

serving

size

about

4

oz.

each)

dry

instant

chocolate

pudding

mix*

2cupsvanillaorplainsoymilk

Followdirectionsonpuddingbox,butonlyaddsoymilkamountlistedin

thisrecipe.Refrigerateforatleastonehour.

*Oranyotherflavor.

Yield:2cups.ServingSize:1/2cupPerserving:256calories,1gfat(0gsatfat),2gprotein(2gsoyprotein),60gcarbohydrate,876mgsodium,0mg

cholesterol,0gdietaryfiber.

Recipes With Soya

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Transcript of Recipes With Soya