Recipes With Soya

SOYA RECIPES
Sommaire
Super banana Soy Smoothie ........................................................................ 4
Cranberry Raspberry Smoothie ................................................................... 4
Super Soy Protein Smoothie ........................................................................ 4
Pineapple Smoothie .................................................................................... 4
Purple Power Shake ..................................................................................... 5
Granola bars ................................................................................................ 5
Protein bar with chocolate chips ................................................................. 6
Better Bran Muffins ..................................................................................... 6
Zesty Corn Muffins ...................................................................................... 7
Zesty Cornbread Muffins ............................................................................. 7
Healthy Banana Apple Muffins .................................................................... 8
Cherry Almond Muffins ............................................................................... 9
Blueberry Streusel Muffins .......................................................................... 9
Blueberry Muffins ...................................................................................... 10
Lemon Poppy seed Muffins ....................................................................... 10
Soy Pancakes ............................................................................................. 11
Soy Pancakes ............................................................................................. 11
Blueberry Pancakes ................................................................................... 12
Banana‐Oat Pancakes ................................................................................ 12
Muesli with Soy nuts & Dried Fruit ............................................................ 13
Cheese Bread ............................................................................................. 13
Soy & Linseed Bread .................................................................................. 14
Flax Seed Wheat Bread .............................................................................. 14
Curried Carrot Soup ................................................................................... 15
Miso Soup .................................................................................................. 15
Creamy squash apple soup ........................................................................ 16
Potato and Corn Chowder ......................................................................... 17
Creamy Tomato Soup ................................................................................ 17
Creamy Italian Dressing ............................................................................. 18
Cinnamon Honey Dressing ........................................................................ 18
Salmon and pesto chowder ....................................................................... 18
Quick curry sauce ...................................................................................... 19
Thai Soy nut Butter Sauce ......................................................................... 19
Pasta with Cream Sauce and Mushrooms ................................................. 20
Easy Tacos .................................................................................................. 20
Cajun Stew ................................................................................................. 21
Unbeef Stew .............................................................................................. 22
General Tao's Tofu ..................................................................................... 22
Chinese No‐Meat Balls .............................................................................. 23
2
Confectioner’s custard .............................................................................. 24
Applesauce Cake ....................................................................................... 24
Henry Ford Chocolate Chip Soy nut Cookies ............................................. 25
Bar Cookie Version .................................................................................... 25
Soy nut Butter Cookies .............................................................................. 26
Instant Chocolate Pudding ........................................................................ 26
3
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
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.
4
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 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.
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.
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
5
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.
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 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
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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.
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
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
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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
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.
8
Cherry Almond Muffins
1 cup sugar
1/2 cup margarine
3 eggs
1 1/4 cup all‐purpose flour
1/2 cup soy flour
1/4 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
2/3 cup brown sugar
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
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.
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Gently fold blueberries into batter. Divide batter among 12 lightly greased
or paper‐lined 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.
1 g sat fat, 4 g protein, 37 g carbohydrate, 129 mg sodium, 0 mg cholesterol.
Blueberry Muffins
1/2 cup soy flour
2/3 cup light brown sugar
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon salt
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
Lemon Poppy seed Muffins
1 3/4 cup all purpose flour
1/2 cup soy flour
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1/8 teaspoon salt
1 package (12 ounces) soft silken tofu
3/4 cup sugar
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.
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 milk
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.
Soy Pancakes
1 cup soy flour
11
2 3/4 cups all‐purpose flour
3 tablespoons baking powder
3 tablespoons sugar
1 1/2 teaspoon salt
3 eggs
3 cups soymilk
Mix all ingredients together until moistened. Add extra soymilk for thinner
pancakes. Spray griddle with a non‐stick cooking spray. Preheat to 350° F.
Pour 1/2 cup of batter on griddle for each pancake.
Yield: 16 servings. Serving Size: 1 pancake. Per serving: 188 calories, 7 g
protein (2 g soy protein), 23 g carbohydrate, 7.5 g total fat (1.3 g sat fat),
441 g sodium, 41 mg cholesterol, 1 g dietary fiber.
Blueberry Pancakes
1 1/2 cups soy flour
3 tablespoons plus 1 teaspoon baking powder
1/4 cup sugar
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.
BananaOat 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
12
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.
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.
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 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.
13
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.
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.
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
14
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.
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
1 tablespoon dry sherry, to taste
4 cups water
15
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
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.
16
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
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
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 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.
17
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
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
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
18
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.
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 Natur‐a 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 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
19
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
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
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Flour tortillas or taco shells
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 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
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.
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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
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
2/3 cup vegetable stock
22
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 NoMeat Balls
1 pkg (14 ounce) beef‐flavored soy crumbles
2 teaspoon minced fresh ginger
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
23
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.
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)
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 teaspoon cinnamon
1/2 cup soft tofu
1/2 teaspoon cloves
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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 tablespoons vanilla soymilk
2 teaspoon vanilla
2 cups roasted soy nuts, coarsely chopped
4 cups semi‐sweet chocolate morsels
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 10‐inch jelly‐roll
pans. Bake in preheated 375° F oven for 20 ‐ 25 minutes or until golden
25
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
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
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.
26

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