SOYA RECIPES

Sommaire
Super banana Soy Smoothie......................................... .....5 Cranberry Raspberry Smoothie................................... .......5 Super Soy Protein Smoothie .............................................5 Pineapple Smoothie............................................ ...............6 Purple Power Shake.................................. .........................6 Granola bars....................................................... ...............7 Protein bar with chocolate chips........................................8 Better Bran Muffins...................................................... ......9 Zesty Corn Muffins..................................................... ......10 Zesty Cornbread Muffins............................................. .....10 Healthy Banana Apple Muffins.........................................11 Cherry Almond Muffins....................................................13 Blueberry Streusel Muffins..................................... ..........13 Blueberry Muffins........................................................... ..15 Lemon Poppy seed Muffins..............................................16 Soy Pancakes......................................................... ..........17 Blueberry Pancakes.........................................................17 Banana-Oat Pancakes......................................... .............18 Muesli with Soy nuts & Dried Fruit...................................19

2

Confectioner’s custard............................................ .........19 Applesauce Cake................................... ..........................20 Henry Ford Chocolate Chip Soy nut Cookies....................21 Bar Cookie Version .................................................... ......22 Soy nut Butter Cookies............................... .....................22 Instant Chocolate Pudding................................ ...............23 Maple Whole Wheat Scones ...................................... ......24 Cheese Bread....................................... ...........................26 Soy & Linseed Bread.................................................. ......27 Flax Seed Wheat Bread.................................................. ..28 Curried Carrot Soup...................................... ...................29 Miso Soup.................................................... ....................29 Creamy squash apple soup........................................ ......30 Potato and Corn Chowder................................................31 Creamy Tomato Soup................................................ .......32 Creamy Italian Dressing.............................................. .....33 Cinnamon Honey Dressing............................................ ...33 Salmon and pesto chowder.............................................34 Quick curry sauce........................................... .................35 Thai Soy nut Butter Sauce...............................................35

3

Pasta with Cream Sauce and Mushrooms........................36 Easy Tacos.................................................. .....................37 Cajun Stew....................................... ...............................38 Unbeef Stew............................................. .......................39 General Tao's Tofu..................................................... .......40 Chinese No-Meat Balls..................................... ................41

4

Super banana Soy Smoothie
2 large bananas 2 cups chocolate soymilk 1/4 cup soy nut butter 4 scoops soy high-protein powder (about 12 tablespoons total) Mix all ingredients in blender and puree until thick and smooth. Serve immediately or refrigerate. Yield: 4 cups. Serving Size: 1 cup. Per serving: 280 calories, 8.5 g fat, 1 g sat fat, 16 g protein, 36 g carbohydrate, 254 mg sodium, 0 mg cholesterol.

Cranberry Raspberry Smoothie
1 cup vanilla soymilk 1/2 large banana 2 tablespoons frozen cranberry juice concentrate (undiluted) 1/4 cup frozen raspberries Place all ingredients in blender and puree until smooth. Serve immediately or refrigerate. Yield: 1 1/2 cups. Serving Size: 1 1/2 cups. Per serving: 272 calories, 4 g fat, 0.5 g sat fat, 11 g protein, 48 g carbohydrate, 110 mg sodium, 0 mg cholesterol.

Super Soy Protein Smoothie
1 cup soymilk, vanilla 2 scoops soy protein powder

5

Mix well in blender until soy protein powder is completely dissolved. Serve immediately. Makes 1 serving (about 1 1/4 cups) Yield: 1 serving. Serving Size: 1 1/4 cup. Per serving: 250 calories, 5 g total fat (0 g sat fat), 25 g protein (25 g soy protein), 26 g carbohydrate, 320 mg sodium, 0 mg cholesterol, 0 g dietary fiber.

Pineapple Smoothie
1 pkg (10.5 oz.) soft silken tofu 1 medium banana 1 can (12 oz.) unsweetened orange-pineapple juice, chilled 1 can (8 oz.) unsweetened crush pineapple, chilled Mix all ingredients in a blender until thoroughly smooth. Serve immediately or refrigerate. Shake well before serving. Yield: 5 cups. Per cup: 176 calories, 3 g fat (.1 g sat fat), 0 mg cholesterol, 6 mg sodium, 35 g carbohydrate, 5.1 g protein (1.3 g soy protein), 1.4 g dietary fiber.

Purple Power Shake
1 cup vanilla soymilk 1 cup firm tofu (about 6 oz.) 3/4 cup fresh or frozen, unthawed blueberries 1 teaspoon almond extract 2 scoops soy protein powder (1 scoop is about 3 tablespoons) Place all ingredients in blender and mix on high until thoroughly blended and mixture is smooth and creamy. Serve immediately or refrigerate. 6

Yield: 2 1/2 cups. Serving Size: 1 1/4 cups. Per serving: 232 calories, 5 g fat (0.5 g sat fat), 21 g protein (19 g soy protein), 25 g carbohydrate, 195 mg sodium, 0 mg cholesterol, 1.5 g dietary fiber.

Granola bars
250 g brown sugar 100 g margarine of butter 1 egg 1 teaspoon vanilla extract 1/2 teaspoon salt 100 g peanut butter 1 teaspoon baking powder 100 g flour 50 g soy protein or soy flour 100 g rice crispies 100 g rolled oats Recipe directions In a bowl, mix the margarine and sugar to obtain a creamy mixture. Add the egg, vanilla extract and peanut butter and mix well. Add the flour, baking powder, soy protein or soy meal, rolled oats and rice crispies. Mix all ingredients well. Put the mixture on a greased pan of 20x30 cm and press flat. Bake in a preheated oven at 350 F (180 C) during about 25 minutes.

7

Remove the oven and cut the granola bars with a knife. Put the granola bars on a rack to cool down. Makes about 24 granola bars

Protein bar with chocolate chips
75 g soy protein 100 g wheat flour 250 g rolled oats 1/2 teaspoon salt 1/2 teaspoon cinnamon 100 g brown sugar 150 g chocolate chips (or grated chocolate) 300 g silken tofu 1 teaspoon vanilla extract 50 g vegetable oil Combine the soy protein, wheat flour, rolled oats, brown sugar, salt and cinnamon. Mix together and stir in the chocolate. In a separate bowl mix the silken tofu, vanilla extract and the vegetable oil. Add this mixture to the dry mixture and knead with your hands to form a dough. Place the dough on a greased baking plate and press flat with your hands to a thickness of about 5-6 cm. Bake in an preheated oven at 350°F (180°C) for 15 minutes. Remove from the oven and cut rectangular protein bars with a knife. Place the protein bars back on the baking plate and continue to bake for 20 minutes. 8

Remove the chocolate protein bars from the oven and allow cooling on a rack. Store the protein bars in an airtight container or plastic bag. Yield: 20

Better Bran Muffins
1 1/4 cups flour 1/2 cup soy flour 1 cup bran flake cereal 1/2 cup brown sugar 1 teaspoon baking powder 1 teaspoon baking soda 3/4 teaspoon ground cinnamon 1/8 teaspoon ground cloves 2 slightly beaten eggs 2/3 cup soymilk 1/2 cup raisins 1/4 cup soy oil Spray muffin pan with vegetable cooking spray or line with paper baking cups. Stir together all dry ingredients. Combine eggs, soymilk and soy oil. Add egg mixture to flour mixture; stir until moistened. Fold in raisins. Fill muffin pan 2/3 full. Bake in a 400° F. oven for 15-20 minutes. Yield: 12 muffins. Per serving ( 1 muffin): 134 calories, 4.7 grams protein, 26.4 grams carbohydrates, 6.7 grams total fat, 0.8 grams saturated fat, 30 mg cholesterol, 188 mg sodium.

9

Zesty Corn Muffins
3/4 cup flour 1/4 cup soy flour 1 cup yellow cornmeal 2 tablespoons sugar 4 teaspoons baking powder 1 teaspoon salt 1 cup buttermilk 1/4 cup soy oil 2 eggs, slightly beaten 1/2 cup shredded cheddar cheese 1/4 cup chopped green chilies Preheat oven to 425° F. Spray muffin pans with non-stick spray. In medium bowl, combine first five ingredients. Stir together buttermilk, soy oil and eggs, and add to dry ingredients. Gently stir in cheese and green chilies. Pour into muffin pan. Bake for 22 to 25 minutes. Yields: 12 muffins. Per serving: 165 calories, 5 grams protein, 17 grams carbohydrates, 7 grams total fat, 2 grams saturated fat, 33 mg cholesterol, 383 mg sodium.

Zesty Cornbread Muffins
3/4 cup all purpose flour 1/4 cup soy flour 1 cup yellow cornmeal 1/4 cup sugar 10

4 teaspoon baking powder 1 teaspoon salt 1 teaspoon chili powder 1 cup plain soymilk 1/4 cup vegetable oil 2 eggs, slightly beaten 3/4 cup shredded reduced fat cheddar cheese 1/4 cup chopped green chilies 1/4 cup chopped jalapeno peppers Preheat oven to 425°F. Coat muffin pan with vegetable cooking spray. In medium bowl, combine flours, cornmeal, sugar, baking powder, salt and chili powder. In a separate bowl, stir together soymilk, oil and eggs. Add to dry ingredients and blend slightly. Stir in cheese and peppers. Pour into muffin pan. Bake 18 - 24 minutes or until toothpick in center comes out clean. Remove muffins from pan and cool on wire rack. Cornbread Version: Place batter in greased 8-inch round or square baking pan. Cook 18 - 22 minutes. Cool on wire rack. Cut into 12 pieces. Yield: 12 muffins. Serving Size: 1 muffin. Per serving: 154 calories, 7 g fat, 1.5 g sat fat, 5 g protein, 15 g carbohydrate, 476 mg sodium, 41 mg cholesterol.

Healthy Banana Apple Muffins
1 cup soy flour, defatted 1 cup all-purpose flour 1 cup whole-wheat flour 11

2 teaspoons cream of tartar 2 teaspoons baking soda 1 teaspoon allspice 1/4 cup apple juice, frozen concentrate 1 tablespoon vanilla 6 egg whites - 3 in one bowl, 3 slightly beaten 2 bananas - large and ripe, mashed 1/2 cup applesauce 1 cup honey 1 apple- unpeeled, cored diced 1 cup raisins Combine dry ingredients in bowl. Set aside. Mix apple juice, vanilla, 3 egg whites, banana, applesauce and honey in bowl on low speed until blended. Add dry ingredients and mix for a few seconds, just until moistened and no flour can be detected. With a spatula, stir in the remaining egg whites, which have been lightly beaten. Then add the diced apple and raisins. Put 19 paper cupcake liners in muffin tins and fill cups to within 1/3 inch of top. Bake at 350° F for 10-24 minutes or until you can touch lightly on top and an imprint does not remain. Yield: 19 servings. Per muffin: 173 calories, 0.4 grams fat, 2.0% calories from fat, 0 mg cholesterol, 154 mg sodium.

12

Cherry Almond Muffins
1 cup sugar 1/2 cup margarine 3 eggs 1 1/4 cup all-purpose flour 1/2 cup soy flour 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1 tablespoons plus 1 teaspoon almond extract 3/4 cup vanilla soymilk 3/4 cup (3.5 ounce bag) dried cherries Preheat oven to 375°F. Cream sugar and margarine in a large bowl until light and fluffy. Add eggs and beat well. In a separate bowl, whisk together flours, baking powder, baking soda and salt. Add to creamed mixture alternately with almond extract and soymilk. Stir until combined. Fold in dried cherries. Pour batter into greased or paper-lined muffin pan. Bake 20 - 25 minutes or until toothpick inserted in middle comes out clean. Yield: 12 muffins. Serving Size: 1 muffin. Per serving: 264 calories, 9.5 g fat, 2 g sat fat, 5 g protein, 38 g carbohydrate, 303 mg sodium, 53 mg cholesterol.

Blueberry Streusel Muffins
1 1/2 cups all purpose flour 1/2 cup soy flour 13

2 teaspoon baking powder 2/3 cup brown sugar 1/2 teaspoon cinnamon 1 cup vanilla soymilk 2 egg whites 2 tablespoons vegetable oil 1 1/4 cup fresh or frozen, unthawed blueberries Streusel Topping: 1/2 cup all purpose flour 1/4 cup brown sugar 1/4 teaspoon cinnamon 2 tablespoons margarine Preheat oven to 375°F. In large mixing bowl, stir together flours, baking powder, sugar and cinnamon. In a small bowl, whisk together the soymilk, egg whites and oil. Pour into dry ingredients and mix just until blended. Gently fold blueberries into batter. Divide batter among 12 lightly greased or paperlined muffin cups. Prepare streusel topping by mixing flour, brown sugar and cinnamon in small bowl; cut in margarine with pastry cutter or fork until mixture is crumbly. Top with streusel mixture. Bake at 375°F for 15 to 18 minutes or until golden and toothpick inserted in center comes clean. Remove from muffin tins immediately onto cooling rack. Yield: 12 muffins. Serving Size: 1 muffin. Per serving: 211 calories, 5 g fat, 1 g sat fat, 4 g protein, 37 g carbohydrate, 129 mg sodium, 0 mg cholesterol.

14

Blueberry Muffins
1 1/2 cups all purpose flour 1/2 cup soy flour 2 teaspoon baking powder 2/3 cup light brown sugar 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1/2 teaspoon salt 1 cup vanilla soymilk 2 egg whites 2 tablespoons soybean oil 1/4 cup unsweetened applesauce 1/2 teaspoon vanilla extract 1 1/4 cup fresh or frozen, unthawed blueberries Preheat oven to 375° F. In large mixing bowl, stir together flours, baking powder, salt, sugar and cinnamon. In a small bowl, whisk together the soymilk, egg whites, applesauce, vanilla and oil. Pour into dry ingredients and mix just until blended. Gently fold blueberries into batter. Divide batter among 12 lightly greased or paper-lined muffin cups. Bake at 375° F for 15 to 18 minutes or until golden and toothpick inserted in center comes clean. Remove from muffin tins immediately onto cooling rack. Yield: 12 muffins. Serving Size: 1 muffin. Per serving: 164 calories, 3.5 g fat (0.5 g sat fat), 4 g protein (2.5 g soy protein), 30 g carbohydrate, 193 mg sodium, 0 mg cholesterol, 1 g dietary fiber. 15

Lemon Poppy seed Muffins
1 3/4 cup all purpose flour 1/2 cup soy flour 1 teaspoon baking powder 1 teaspoon baking soda 1/8 teaspoon salt 1 package (12 ounces) soft silken tofu 3/4 cup sugar 1/4 cup vegetable oil 1 egg 2 egg whites 1 tablespoons lemon juice 3 tablespoons vanilla soymilk 3 tablespoons poppy seeds 1 tablespoons lemon zest Preheat oven to 375°F. In a large mixing bowl, mix together flours, baking soda and powder, and salt. In a smaller bowl, whisk together tofu and sugar until crumbled. Add oil, egg, egg whites, lemon juice, soymilk, poppy seeds and lemon zest and mix with a fork or spoon until well blended. Add this liquid mixture to dry ingredients and mix only until all ingredients are moistened and combined. Spray muffin cups with vegetable cooking spray and place batter in cups; fill each about 2/3 full. Bake 15 to 25 minutes or until done.

16

Yield: 12 muffins. Serving Size: 1 muffin. Per serving: 213 calories, 7 g fat, 1 g sat fat, 7 g protein, 30 g carbohydrate, 197 mg sodium, 18 mg cholesterol.

Soy Pancakes
1 cup soy flour 2 3/4 cups all-purpose flour 3 tablespoons baking powder 3 tablespoons sugar 1 1/2 teaspoons salt 3 eggs 3 cups soymilk 6 tablespoons salad oil Mix all ingredients together until moistened. Add extra milk for thinner pancakes. Spray griddle with a non-stick cooking spray. Preheat to 350 degrees. Pour 1/2 cup of batter on griddle for each pancake. Yield: 30 servings. Per serving: 212.3 calories, 9.5 grams fat, 39.8 calories from fat, 40 mg cholesterol, 469 sodium.

Blueberry Pancakes
1 1/2 cups soy flour 2 1/4 cups all purpose flour 3 tablespoons plus 1 teaspoon baking powder 1/4 cup sugar

17

1 1/2 teaspoon salt 3 eggs 3 cups vanilla soymilk 4 tablespoons vegetable oil 2 cups fresh or frozen (not thawed) blueberries Mix all ingredients until moistened. Spray skillet or griddle with non-stick cooking spray. Skillet heat should be medium high; griddle heat 350°F. Pour 1/2 cup pancake batter on griddle for each pancake. When top bubbles, flip to other side. Cook until done throughout. Yield: 12 large pancakes. Serving Size: 1 pancake. Per serving: 252 calories, 9 g fat, 1 g sat fat, 9 g protein, 36 g carbohydrate, 622 mg sodium, 53 mg cholesterol.

Banana-Oat Pancakes
1/2 cup rolled oats 1/2 cup unbleached flour 1/4 cup soy flour 1 tablespoon baking powder 1 1/2 cups plain soymilk 2 bananas, thinly sliced In a large bowl, combine the rolled oats, unbleached flour, soy flour, and baking powder. Add the soymilk, and blend with a few swift strokes. Fold in the banana slices. Pour 1/4 cup of the batter onto a hot nonstick griddle or pan. Cook for about 2 minutes or until bubbles appear on the surface. Flip the pancake and cook for another minute or until heated through. 18

Serve the pancakes with maple syrup, fruit spread, or applesauce. Yield: 12 pancakes. Per pancake: 103 calories; 3 grams protein; 1 gram fat; 20 grams carbohydrate; 12% fat.

Muesli with Soy nuts & Dried Fruit
1 1/2 cups low fat granola (without raisins) 1 1/2 cups vanilla soymilk 1/2 cup raisins 1/2 cup dried cranberries 3/4 cup roasted soy nuts Combine granola, soymilk and dried fruits in bowl or storage container. Cover and refrigerate several hours or overnight. Stir in soy nuts just before eating if crunchy nuts are desired; otherwise, add soy nuts along with other ingredients. They will soften considerably. Yield: 3 cups. Serving Size: 3/4 cup. Per serving: 387 calories, 9 g fat, 0.5 g sat fat, 13 g protein, 64 g carbohydrate, 207 mg sodium, 0 mg cholesterol.

Confectioner’s custard
560 mL (2 1/4 cups) Natur-a soy Original, Vanilla or Unsweetened 30 mL (1/8 cup) honey 5 mL (1 teaspoon.) vanilla extract 40 mL (2 1/2 tablespoon.) cornstarch or arrowroot (dissolved in 1/4 cup of Natur-a)

19

Heat 2 cups of Natur-a, honey and vanilla. Add dissolved cornstarch and cook to desired consistency. Great as a dessert with fruit or as a confectioner’s custard in pies. VARIATIONS Add 30 mL (2 tablespoon.) of finely grated lemon or orange peel to the hot cream and stir. Try this recipe with Natur-a rice Vanilla and Natur-a rice Original. Makes about 1 1/4 cups sauce (or 10 servings of 2 tablespoons each). Per 2 tablespoons serving: 107 calories, 3.5 g protein, (3.5 g soy protein), 6 g carbohydrate, 7.5 g fat (1 g saturated fat), 0 mg cholesterol, 271 mg sodium.

Applesauce Cake
1 3/4 cups sugar 1/2 teaspoon allspice 1 1/2 cups unbleached flour 1/2 teaspoon nutmeg 1 cup soy flour 1/4 teaspoon baking powder 1 1/2 teaspoons baking soda 2 cups applesauce 1 1/2 teaspoons salt 1/2 cup vegetable oil 1 teaspoon cinnamon 1/2 cup soft tofu

20

1/2 teaspoon cloves 1 cup raisins, chopped Preheat the oven to 350°F. In a large bowl, combine the sugar, unbleached flour, soy flour, baking soda, salt, cinnamon, cloves, allspice, nutmeg, and baking powder; mix thoroughly. Add the applesauce and vegetable oil; mix well, then beat about 300 strokes. In a small bowl, mash the tofu until creamy; add to the batter. Beat the batter about 300 strokes. Fold the raisins into the batter. Pour the batter into a 9-by-13-inch nonstick baking pan. Bake for 45-50 minutes. Cool before serving. Yield: 18 servings. Per serving: 240 calories; 2 grams protein; 7 grams fat; 44 grams carbohydrate; 24% fat.

Henry Ford Chocolate Chip Soy nut Cookies
3 cups light brown sugar, firmly packed 2 cups vegetable shortening or margarine 4 large eggs 3 cups all purpose flour 1 cup soy flour 1 teaspoon salt 2 teaspoon baking soda 2 tablespoons vanilla soymilk 2 teaspoon vanilla 2 cups roasted soy nuts, coarsely chopped 4 cups semi-sweet chocolate morsels 21

Preheat oven to 375° F. Beat shortening and sugar in a large bowl. Add eggs one at a time, beating well after each addition. Mix in baking soda, salt and soy flour. Add all purpose flour gradually along with soymilk and vanilla. Stir in soy nuts and chocolate morsels. Drop by rounded teaspoons onto ungreased baking sheets. Bake for 8 - 10 minutes or until golden brown. Cool 1 minute and remove to wire rack to cool completely. Yield: 12 dozen cookies (this is a double batch). Serving Size: 1 cookie. Per cookie: 83 calories, 4 g fat (.05 g sat fat), 1 g protein (0.75 g soy protein), 10 g carbohydrate, 6 mg cholesterol, 73 mg sodium, 0.5 g dietary fiber.

Bar Cookie Version
(for Henry Ford Chocolate Chip Soy nut Cookies) Prepare dough as above. Spread into two greased 15 x 10inch jelly-roll pans. Bake in preheated 375° F oven for 20 - 25 minutes or until golden brown. Cool in pan on wire rack before cutting. Cut into 36 bars. Nutrition facts per bar will be double one drop cookie.

Soy nut Butter Cookies
3/4 cup soy nut butter 1/2 cup vegetable shortening 1 1/4 cup firmly packed light brown sugar 3 tablespoons soymilk 1 tablespoons vanilla 1 egg 1/4 cup soy flour

22

1 1/2 cup all-purpose flour 3/4 teaspoon salt 3/4 teaspoon baking soda 1/2 cup roasted, salted soy nuts (for topping) Preheat oven to 375° F. Combine soy nut butter, shortening, brown sugar, soymilk and vanilla in large bowl. Beat at medium speed of electric mixer until well blended. Add egg. Beat just until blended. Combine flour, salt and baking soda. Add to creamed mixture at low speed. Mix just until blended. Drop by teaspoonfuls 2 inches apart on ungreased baking sheets. Flatten slightly by pressing four soy nuts in each cookie center in pinwheel design. Bake for 7 to 9 minutes or until set and just beginning to brown. Do not over brown. Cool 1 minute on baking sheet. Remove cookies to wire rack to cool completely. Yield: 4 dozen cookies. Serving Size: 1 cookie. Per serving: 86 calories, 4 g fat (0.7 g sat fat), 2 g protein (1 g soy protein), 10 g carbohydrate, 85 mg sodium, 4 mg cholesterol, 0.4 g dietary fiber.

Instant Chocolate Pudding
2 boxes (4 serving size - about 4 oz. each) dry instant chocolate pudding mix* 2 cups vanilla or plain soymilk Follow directions on pudding box, but only add soymilk amount listed in this recipe. Refrigerate for at least one hour. *Or any other flavor. Yield: 2 cups. Serving Size: 1/2 cup Per serving: 256 calories, 1 g fat (0 g sat fat), 2 g protein (2 g soy protein), 60 g carbohydrate, 876 mg sodium, 0 mg cholesterol, 0 g dietary fiber.

23

Maple Whole Wheat Scones
by Dana Jacobi Serves: 6

Ingredients: 1 cup unbleached all-purpose flour 2/3 cup whole wheat flour 1/3 cup Soy Protein Shake Powder 2 teaspoons baking powder 1/4 teaspoons baking soda 1/4 teaspoons salt 6 tablespoons unsalted butter, chilled, and cut in 24 pieces 3/4 cup walnuts, toasted and chopped 1/2 cup buttermilk 1 large egg Icing 2 tablespoons maple syrup 4 tablespoons confectioners’ sugar 3-4 drops maple flavoring

24

Instructions: Preheat the oven to 375º F. Spray an air-cushioned baking sheet with cooking spray. If you do not have an insulated baking sheet, use two baking sheets, stacked one on top of the other. Whisk together the flours, protein powder, baking powder, baking soda, and salt in a bowl, or combine them in a food processor. Work the butter into the dry ingredients, using a fork, or whirl in the processor until the butter is blended in and the dry ingredients resemble fine sand. If using a food processor, turn the mixture into a mixing bowl. Mix in the walnuts. Beat together the buttermilk and egg. Pour the liquid into the dry ingredients. Lightly mix, using a rubber spatula, until the dough comes together, is moist, and almost completely combined. Turn the dough out on to a lightly floured surface. Knead it 3-4 times, just to bring it together. Pat it into a 1-inch thick disk. Dip a 2-inch biscuit cutter lightly in flour. Use the cutter to make 6 disks scones, reforming the dough to make the sixth one, if necessary. (If you do not have a cutter, use the rim of an inverted drinking glass.) It is fine for the dough to be craggy on the surface. Place the scones at least 2 inches apart on the baking sheet. Bake for 25 minutes, or until the scones are a rich, golden brown. They should feel firm to the touch in the center when lightly pressed. Cool on the baking sheet for 10 minutes, then transfer the scones to a baking rack and cool completely. 6. For icing, warm the maple syrup in a small bowl in the microwave for 5-10 seconds. Sift the confectioners’ sugar. One tablespoon at a time, mix the sugar into the syrup, blending it completely before adding more sugar. Stir in the flavoring. 25

Place the rack with the scones on a paper towel. Using a fork, drizzle as much of the icing as you like over each scone. Let them sit until the icing is firm to the touch, at least 30 minutes. (On a damp day, this may take longer.) Leftover icing can be spread on warm toast or with apple pie.

Cheese Bread
(Bread Machine) 3 3/4 cup bread flour 1/3 cup soy flour 1/3 cup oatmeal 2 tablespoons sugar 1 teaspoon salt 1 teaspoon dry mustard 2 teaspoon chili powder 2 tablespoons instant minced onion 2 teaspoon active dry yeast 1 1/2 cup plain soymilk 1 cup (4 ounces) soy jalapeno pepper cheese or soy cheddar cheese, cut into cubes or shredded Add all ingredients to bread machine according to manufacturer's directions. Yield: 1 1/2 pound loaf. Serving Size: 1 slice (loaf cut into 12 slices). Per serving: 230 calories, 3 g fat, 0 g sat fat, 9 g protein, 39 g carbohydrate, 265 mg sodium, 0 mg cholesterol.

26

Soy & Linseed Bread
Tasty gluten free bread. Ingredients 2 cups brown rice flour 1 cup tapioca flour 3 tablespoons sugar 3 ½ tablespoons xanthan gum 2/3 cup skim milk powder ¼ cup linseeds ¼ cup soy grits 1 teaspoon salt 1 ½ tablespoons dried yeast ¼ cup canola oil 1 ¾ cup warm water 1 teaspoon white vinegar 3 eggs Mix all dry ingredients in a large bowl. Mix oil, water and vinegar in separate bowl and then add to dry ingredients. Mix well. Add eggs, and then mix well again. Cover mixture with plastic wrap, then leave to rise in warm place for 1 hour or until doubled in size.

27

Stir mixture well, and then spoon into medium sized loaf pan and let rise for 30 minutes to 1 hour (covered loosely with plastic wrap). Bake in a moderate oven, 180°C, for approximately 1 hour or until golden brown. Turn out onto wire rack to cool.

Flax Seed Wheat Bread
200g bread flour 50g whole wheat flour 1 teaspoon salt 100g flax seeds 2 teaspoons malt powder 150 grams water 1 teaspoon instant yeast Makes 1 one pound loaf. Combine the flours, salt, seeds, malt, and yeast in a bowl. Stir in the water and mix until thoroughly combined. This dough is not a terribly moist one: it should be slightly tacky but not sticky. When shaped into a ball it should easily hold its shape. The seed and bran from the whole wheat prevent a high level of gluten development in this dough, so extensive kneading is not necessary. Once all of the ingredients are thoroughly combined, place the ball of dough in a greased bowl. Cover with plastic wrap and leave to rise for an hour to an hour and a half. Shape the dough into 1 large or two small loaves, cover the loaves with plastic, and give them another hour to rise. In the meantime, preheat the oven and baking stone to 425 degrees.

28

Brush the top of the loaves with water, score the loaves, and place them in the oven. Bake them at 425 for 20 minutes, rotate them 180 degrees, then bake them another 20 to 25 minutes. When done, they will be nicely browned on the outside, make a hollow sound when tapped upon, and register approximately 205 degrees in the center when measured with an instant read thermometer.

Curried Carrot Soup
6 medium carrots, thinly sliced 2 cups vegetable stock 1 small onion, chopped 1/2 cup plain soymilk 2 teaspoons curry powder Combine all ingredients except the soymilk and cook over medium heat until carrots are tender. Pour into a blender and puree until smooth. Stir in the soymilk. Cook over low heat until hot. Serves 4. Per serving: 64 calories, 2 grams protein, 1 gram fat; 13 grams carbohydrate, 11% fat.

Miso Soup
1 teaspoon soybean oil 2 cloves garlic, mashed 1/2 cup onions, sliced lengthwise 1 teaspoon fresh ginger root, grated 1/2 cup carrots, thinly sliced 1 cup mushroom, thinly sliced 2 tablespoons miso

29

1 tablespoon dry sherry, to taste 4 cups water Heat oil in medium saucepan over medium heat. Add garlic and onions, sauté until soft. Add fresh ginger root, carrots and mushrooms. Cook an additional 5-10 minutes, or until vegetables are crisp tender. Dissolve miso in 1/4 cup of the water and add it to the vegetables in the saucepan along with the remaining water and dry sherry. Reheat and serve. Serves 6 Per serving (1 cup): 32 calories, 4 grams carbohydrates, 1 gram protein, 1 grams fat, 1 grams dietary fiber, 236 mg sodium.

Creamy squash apple soup
4-6 SERVINGS 30 mL (1 tablespoon.) vegetable oil 1 onion, chopped 750 mL (3 cups) squash, any variety, peeled and cubed (butternut, pepper squash, pumpkin) 250 mL (1 cup) potatoes, cubed 1 apple, peeled and cubed 500 mL (2 cups) vegetable broth 375 mL (1 1/2 cup) Natur-a soy Original or Unsweetened* Pinch ground nutmeg Pinch ground cayenne pepper Salt and freshly ground pepper to taste 30

GARNISH: 1 apple, thinly sliced 1. In a large saucepan heat oil on medium setting and gently sauté onions with squash, potatoes and apples. 2. Add vegetable broth and Natur-a before seasoning with nutmeg, cayenne pepper and a generous amount of salt and pepper. 3. Bring to a boil and let simmer over low heat for approximately 20 minutes, or until vegetables are soft. 4. Puree soup using a blender or food processor. Add seasonings as needed. Keep warm until served. Garnish with a fan of sliced apple. NOTE This recipe can be used as a base for any other type of vegetable soup. Simply substitute other vegetables of your choice for squash and apple (carrots, celery, potatoes, turnips etc.) *Natur-a light Original can also be used for this recipe. For a recipe lower in fat, do not sauté vegetables in oil; instead, add vegetables directly to thoroughly skim warm bouillon.

Potato and Corn Chowder
4 large Yukon Gold potatoes, cut into 1/2 inch cubes, skin left on 1 large onion, chopped 2 cups water 1 teaspoon chicken or vegetable bouillon powder 2 teaspoons dried parsley 1/2 teaspoon salt 1/4 teaspoon pepper 31

1 (14.5 oz.) can cream style corn 1 (14 oz.) can whole kernel corn, drained 1 cup plain soymilk In a medium saucepan, combine the potatoes, onion, water, bouillon, parsley, salt and pepper. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 to 20 minutes. Remove pan from heat and stir in both cans of corn. Put two cups of the mixture into a blender and briefly puree. Do not over blend or potatoes will become gummy. Return the pureed mixture to the saucepan, stir in the soymilk and heat thoroughly. Adjust spices and seasonings to taste. Yield: 6 cups. Serving Size: 1 1/2 cup. Per serving: 370 calories, 3 g fat (0 g sat fat), 12 g protein (1.5 g soy protein), 79 g carbohydrate, 1055 mg sodium, 0 mg cholesterol, 8 g dietary fiber.

Creamy Tomato Soup
2 teaspoons soybean oil 1 medium onion, diced 1 cup soymilk 1 (12 oz.) package firm light silken tofu 1 large tomato, diced 1/2 teaspoon salt 1/2 teaspoon chopped garlic 1 teaspoon fresh basil, chopped 1/2 teaspoon white pepper Cook onion in sauce pan in oil for 3 minutes or until transparent. Add tomato and garlic, continuing to cook for 2-3 32

minutes. Add basil, salt, and pepper. Blend in soymilk. Cook, stirring constantly, for 1 minute. Remove from heat and cool briefly. Add in tofu. Transfer to food processor and puree until smooth. Serve hot or chilled. Yield: 3 servings. Serving Size: 1 1/2 cup. Per serving: 181 calories, 8.5 g fat (0 g sat fat), 12 g protein (10 g soy protein), 17 g carbohydrate, 450 mg sodium, 0 mg cholesterol, 3 g dietary fiber.

Creamy Italian Dressing
1 cup plain soymilk 1 (12 oz.) package firm tofu 2 (0.7 oz.) packages dry Italian dressing mix Mix all ingredients in blender or food processor until smooth and creamy. Refrigerate. Yield: 2 1/2 cups. Serving Size: 1/4 cup (4 tablespoons). Per serving: 40 calories, 1 g fat (0 g sat fat), 3 g protein (3 g soy protein), 5.5 g carbohydrate, 554 mg sodium, 0 mg cholesterol, 0 g dietary fiber.

Cinnamon Honey Dressing
3/4 cup vanilla low fat soymilk 1 package (12 ounces) firm silken tofu 2 tablespoons honey 2 teaspoons vanilla extract 2 teaspoons ground cinnamon 1 tablespoons lemon juice

33

Place all ingredients in blender or food processor and mix well. Store in refrigerator. Serve over fresh fruit or tossed lettuce salad. Also, makes a delicious dip for fresh fruits. Yield: 2 cups. Serving Size: 2 tablespoons. Per serving: 30 calories, 0.5 g fat, 0 g sat fat, 2 g protein, 4 g carbohydrate, 19 mg sodium, 0 mg cholesterol.

Salmon and pesto chowder
4 SERVINGS 30 mL (2 tablespoons.) vegetable oil 1 onion, chopped 2 garlic cloves, chopped 1 celery stalk, diced 125 mL (1/2 cup) green beans, sectioned 125 mL (1/2 cup) corn kernels 375 mL (1 1/2 cup) fish broth 375 mL (1 1/2 cup) Natur-a soy Original* 125 mL (1/2 cup) tomato sauce 225g to 300g (1/2-2/3 lb.) fresh salmon, cubed Salt and freshly ground pepper to taste 80 mL (1/3 cup) 15% country style cream (optional) Homemade basil pesto or fresh basil 1. Heat oil in a large saucepan and gently sauté vegetables over medium heat for 5-10 minutes.

34

2. Add fish broth, Natur-a and tomato sauce. Bring to boiling point, but do not let mixture boil. 3. Add fresh salmon and simmer for 5 minutes. 4. Add pesto and season mixture with salt and pepper. 5. Add cream and seasonings to taste. 6. Garnish with basil leaves and serve immediately with a piece of lemon. NOTE To thicken the consistency of this dish, add a cubed potato or rice boiled in warm bouillon. * Natur-a light Original can also be used for this recipe. For a recipe lower in fat, omit cream and thoroughly skim fat from fish broth. Try this recipe with Natur-a rice Original

Quick curry sauce
60 mL (1/4 cup) vegetable oil 30 mL (2 tablespoon.) unbleached flour 1 garlic clove 375 mL (1 1/2 cups) Natur-a soy Original 2 mL (1/2 teaspoon) curry powder 15 mL (1 tablespoon.) tamari or soy sauce (to taste) In a frying pan, sauté garlic with oil. Add flour, stirring constantly. Continue stirring, gradually blending in the Natura to avoid creating lumps. Add curry powder and tamari. Simmer for 10 minutes. Pour on a plate of vegetables. Try this recipe with Natur-a rice Original. Yield 4 servings.

Thai Soy nut Butter Sauce
1/2 cup soy nut butter 35

1/2 cup water 2 cloves garlic, minced 1 tablespoon ground ginger 2 tablespoons plus 1 teaspoon sesame oil 2 tablespoons soy sauce 2 tablespoons rice wine vinegar 1 tablespoon sugar 2 to 3 green onions, chopped Mix all ingredients except green onions in blender or food processor. Blend until smooth. Toss chopped green onions into sauce right before serving.

Pasta with Cream Sauce and Mushrooms
1 tablespoon olive oil 2 tablespoons chopped onions 2 cloves garlic, minced 1 teaspoon oregano 1/4 teaspoon dried thyme 1/4 teaspoon dried rosemary 1/4 cup white wine 1-2/3 cups soymilk 1/4 cup margarine 1/2 teaspoon salt 36

1/2 teaspoon white pepper 1 bay leaf 1/4 cup flour 2 cups fresh vegetables cut into small pieces (try broccoli, mushrooms, cauliflower, and zucchini) 1 pound pasta, cooked In a large saucepan, heat the olive oil over low heat. Add the onion and garlic, and sauté until tender. Add the oregano, thyme, and rosemary, and sauté a few minutes more. Add the wine and bring to a boil. Add the soymilk, margarine, salt, pepper-and bay leaf. Return the mixture to a boil, stirring occasionally until the margarine melts. Add the flour a tablespoon at a time, whisking after each addition to avoid lumps. Stir until the mixture thickens, about 2 minutes. Place the vegetables in a steamer or metal sieve over boiling water and steam until just tender. To serve, toss the vegetables with the freshly cooked pasta. Pour the sauce over the pasta and vegetables, and toss to mix. Yield 4 servings. Per serving: 631 calories, 19 grams protein, 19 grams fat, 94 grams carbohydrate, 27% fat.

Easy Tacos
1 (12-14 oz.) bag frozen or refrigerated precooked soy crumbles 1 (1.25 oz.) envelope taco seasoning mix 3/4 cup water Flour tortillas or taco shells

37

Brown soy crumbles. Drain. Stir in taco seasoning and water and mix well. Continue heating until thoroughly hot. Serve 1/4 cup meat in tortilla or taco shell. Yield: 12 servings. Serving Size: 1/4 cup taco meat. Per serving: 46 calories, 6.5 g protein (4 g soy protein), 6 g carbohydrate, 0 g total fat (0 g sat fat), 290 mg sodium, 0 mg cholesterol, 1.5 g dietary fiber. *Morningstar Ground Meatless, Green Giant Harvest Burgers for Recipes and Lightlife Gimme Lean are a few of the soy crumble choices. Calories, fat and cholesterol can be reduced if ground round or sirloin is used instead of ground beef.

Cajun Stew
2 tablespoons soybean oil 2 cups chopped onions (about 2 large) 1 cup chopped green bell pepper (about 1 large) 3 tablespoons soy flour 2 (14.5 oz.) cans chicken or beef broth 1 1/2 cup chopped tomato 1 (8 oz.) package soy sausage-style links 8 oz. firm frozen tofu, thawed 1 teaspoon crushed red pepper 1 teaspoon ground cayenne pepper 1 teaspoon ground cumin 1 teaspoon black pepper 38

1 teaspoon chili powder 1 tablespoons minced garlic 8 cups cooked rice With medium-high heat, heat oil in large soup pot or Dutch oven. While oil is heating, squeeze thawed tofu of all water. It will be dry and crumbly. Tear into shredded-like pieces or chunks. Set aside. Add onions to oil and cook until slightly soft, about 2 to 3 minutes. Add soy flour and stir constantly as flour starts to brown, about 2 minutes. Add cans of broth. Raise heat to high and stir to loosen any brown bits from flour. Add green pepper. Cover pot and bring to a boil, about 3 minutes. Slice the soy links into 1/2-inch thick circles and add to soup pot along with tofu pieces, tomatoes and all spices. Cover and boil until the green pepper is tender, about 3 to 4 minutes. Serve stew immediately over cooked rice. Yield: 8 servings. Serving Size: 1 cup Cajun stew over 1 cup rice. Per serving: 356 calories, 7 g fat (1 g sat fat), 15 g protein (8.5 g soy protein), 56 g carbohydrate, 600 mg sodium, 0 mg cholesterol,3 g dietary fiber.

Unbeef Stew
1 pound extra firm regular tofu 1 large onion chopped 1 quart vegetable broth 5 tablespoons Worcestershire sauce 1 tablespoon tamari 2 cloves garlic finely chopped 4 of each large carrots and large peeled potatoes coarsely chopped 1 tomato seeded and diced 39

2 teaspoons salt 1 teaspoon each of pepper and basil 3 tablespoons soybean margarine 5 tablespoons cornstarch mixed with water until not lumpy Directions: Freeze the tofu and then let it thaw completely. Drain the water from the tofu, and cut into slices and squeeze more water out. Then cut the slices into chunks and bake at 200 degrees on an ungreased cookie sheet while chopping the rest of the ingredients (check the tofu about every 10-15 minutes so that it doesn't get browned - it should just be dried out, not burned). The tofu should be well dried out, like croutons. Place all of the prepared ingredients into a Crockpot, stir well, and cook on high for at least 6-8 hours, stirring occasionally. The stew is ready when it is thick and brown. It makes a lot! Yield: 8 servings. Preparation time: 30-45 min. for preparing ingredients, then 8 hrs. to stew

General Tao's Tofu
1 box of firm tofu egg substitute for 1 egg 3/4 cup cornstarch vegetable oil for frying 3 chopped green onions 1 Tablespoon minced ginger 1 Tablespoon minced garlic 40

2/3 cup vegetable stock 2 Tablespoons soy sauce 4 Tablespoons sugar red pepper to taste 1 Tablespoon sherry (optional) 1 Tablespoon white vinegar steamed broccoli Drain, dry and cut tofu into 1 inch chunks. You can freeze tofu the night before to get a more chicken-like consistency, but it isn't necessary. Mix the egg replacer as specified on the box and add an additional 3 tablespoons water. Dip tofu in egg replacer/water mixture and coat completely. Sprinkle 3/4 cup cornstarch over tofu and coat completely. Watch out that the cornstarch doesn't clump up at the bottom of the bowl. Heat oil in pan and fry tofu pieces until golden. Drain oil. Heat 3 Tablespoons vegetable oil in pan on medium heat. Add green onions, ginger and garlic, cook for about 2 minutes. Be careful not to burn garlic. Add vegetable stock, soy sauce, sugar, red pepper and vinegar. Mix 2 Tablespoons water with 1 Tablespoon cornstarch and pour into mixture stirring well. Add fried tofu and coat evenly. Serve immediately with steamed broccoli over your choice of rice. Yield 4 servings. Preparation time: 30 Minutes

Chinese No-Meat Balls
1 pkg (14 ounce) beef-flavored soy crumbles 2 teaspoon minced fresh ginger 41

1 clove garlic, minced 1 tablespoons cornstarch 1 teaspoon sugar 2 teaspoon rice vinegar 2 green onions, thinly sliced 1 tablespoons lower-sodium soy sauce 1 cup vegetable broth 1-1/2 teaspoon dark sesame oil 2 teaspoon minced fresh ginger 1 clove garlic, minced Mix together the soy crumbles, 2 teaspoon fresh ginger and 1 clove of garlic. Form into 24 balls, 1" in diameter. Brown the balls in a non-stick skillet over moderate heat. Meanwhile, combine the cornstarch, sugar, vinegar, soy sauce and vegetable broth. Set aside. In a medium saucepan, heat 1/2 teaspoon of the sesame oil over moderate heat. Add the ginger and garlic and cook briefly; do not let them brown. Stir in the vegetable broth mixture and heat to boiling, stirring occasionally. Mix in the green onions and remaining 1 teaspoon sesame oil and remove from heat. Pour the sauce over the browned meatballs. Serve warm with toothpicks. Yield: 8 servings. Serving Size: 3 no-meat balls. Per serving: 79 calories, 1 g total fat (0.1 g sat fat), 8 g pro, 9 g carb, 350 mg sodium, 0 mg cholesterol. *Morningstar Ground Meatless, Green Giant Harvest Burgers for Recipes and Lightlife Gimme Lean are a few of the soy crumble choices.

42

Sign up to vote on this title
UsefulNot useful