Soy bueno: it isn't just for cows.

Soybeans may very well be the world's perfect food. They are packed full of nutrients, help fight off some of our most deadly chronic diseases, and are favorably grown right here in the United States. They are a complete protein, comparable to the quality of that found in meat. Their fat content is primarily unsaturated, including the hard-to-get essential fatty acid linolenic acid. Soy is a good source of calcium, although this is affected by processing. Brands to buy are those that use calcium sulfate as a coagulant in making tofu, which is readily available calcium for the prevention of osteoporosis. Tofu is high in iron, and its absorption is enhanced when combined with a good source of vitamin C. Soy foods are also rich in B-vitamins, zinc, copper, and magnesium, not to mention their unique content of phytochemicals. Pretty impressive for a legume!

The United States produces about 60 percent of the world's soybeans. It is one of the leading crops grown here. The soybean was brought to the U.S. from China, Japan, and Korea. In the 1800s it was mainly being used as a minor forage crop. In more recent times the soybean has been used mainly for protein meal and oil. Most of the soybean oil goes into making margarine, salad dressings, mayonnaise, and other edible and even nonedible oil-based products. Sadly, most of the protein-rich soy meal produced here is used as the major source of protein in livestock feeds. In fact, about 98 percent of this most nutritious meal crop is ironically fed to the animals, which ultimately may be to blame for the very diseases that soy helps to prevent. At least the cows are eating healthfully.

When humans actually do consume soy products, some remarkable effects are shown. Soy products recently have been allowed to claim a role in possibly reducing the risk of heart disease. This is based on studies that have consistently shown a decrease in cholesterol and blood lipid levels with a daily dietary intake of at least 25 grams or more of soy protein. This amount is equivalent to about a cup of cooked soybeans or a cup of processed soybeans, such as tofu.

Soy also contains at least five anti-carcinogenic substances, resulting in a probable role in reducing the risk of cancer. Soy may be especially helpful in preventing breast, prostate, and colon cancers. The most studied class of these anticarcinogens is the isoflavones. Isoflavones mimic the chemical structure of estrogen, blocking some of estrogen's cancer-producing effects. Compounds found in soy may also inhibit cell growth of estrogen-independent cells as well, which may be beneficial for other forms of cancer. Along with the antiestrogenic effects of isoflavones is the effect of decreasing calcium loss from bones. Most women experience increased risk of bone fractures after menopause, and soy may help to protect women's bones for a longer period of time. This estrogen effect has also been shown to help protect women's hearts, as well.

Soy's amazing ability to block the risks of too much estrogen, yet provide enough similar components for the protective effects of estrogen, is a win-win situation for any health-conscious female.

Another great benefit of soy is its versatility. It comes in many different forms and packages. Probably the most popular and well-known is tofu. A calcium or magnesium salt may be used to curdle soymilk. The curds are compacted together into a tofu block. Tofu is great at taking on any flavor it is exposed to, and so can readily take on the taste of marinades, herbs, and sauces of all kinds. Tofu comes in several different textures, including firm, medium-firm, soft, and silken. With these varieties, tofu can be used or substituted in a multitude of foods and recipes.

Tofu can be processed to mimic a wide variety of meat and dairy products, which makes it a breeze to eat vegetarian. Typical animal product substitutes include soymilk, several different kinds of soy cheeses, soy yogurt, soy luncheon slices, soy ice cream, soy kefir, and the like. Minimally processed soy foods include soy nuts, soy flour, edamame (whole soybeans), soy sprouts, and soynut butter. This should make it easy for all of us to start incorporating soy into our diet. Maybe now we can start reaping some of the health benefits those cows have been mooing about.

Tempeh Fajitas

  1 8-ounce package tempeh, sliced
  1 medium onion, sliced
  1 red bell pepper, sliced
  1 green bell pepper, sliced
  1 T. vegetable oil
  2 t. garlic powder
1/4 t. cup water
  2 T. soy sauce
  6 corn tortillas

Saute tempeh with onions and peppers in
oil until soft. Add garlic powder, water, and
soy sauce. Place in warmed tortillas. Serves 6
(1/2-cup servings). Calories per serving: 175;
protein: 10 grams; carbohydrate: 23.4 grams;
fat: 6 grams; cholesterol: 0 milligrams.

Sloppy Toes

1/2 cup small textured soy protein
    (TSP), beef or regular flavor
1/2 cup water
1/2 cup raw chopped onions
  1 T. olive oil
  1 15-ounce can tomato sauce
  1 15-ounce can baked beans
  8 whole-wheat buns or slices of
    whole-wheat bread

Place TSP in a small bowl; add water
to rehydrate. Saute onions with oil in a
medium-size pot until softened. Add to
onions the tomato sauce, TSP, and
baked beans. Heat until warmed. Serve
on buns or whole-wheat bread. Serves:
8 (1/2-cup servings). Calories per serving:
179; protein: 9 grams; carbohydrate:
31 grams; fat: 3 grams; cholesterol:
0 grams.

Chili

    3 T. vegetable oil
    1 cup raw onions, chopped
    5 cloves raw garlic, chopped
    1 green bell pepper, diced
    1 red bell pepper, diced
    2 t. cumin, ground
    2 t. coriander, ground
    1 15-ounce can kidney beans
    1 15-ounce can pinto beans
    1 28-ounce can crushed tomatoes
    1 cup water
    1 T. soysauce
    2 bay leaves
1 1/2 cups textured soy protein (TSP) of
      preferred size, beef or regular
      flavor
    1 cup salsa

Heat oil in a large pot, saute onions,
garlic, and peppers until just tender.
Add cumin and coriander; mix well.
Stir in beans and tomatoes. Add water,
soy sauce, and bay leaves, and bring
contents to a simmer. Add TSP and let
chili simmer for 20-30 minutes. Stir in
salsa and let simmer for another 20
minutes. Remove bay leaves and serve.

Serves: 14 (1-cup servings). Calories
per serving: 132; protein: 11 grams;
carbohydrate: 17 grams; fat: 3.6 grams;
cholesterol: 0 milligrams.

Tofu Ranch Dressing

  1 8-ounce package silken soft tofu
  1 T. vegetable oil
  2 t. parsley, dried
1/2 t. onion powder
1/2 t. dillweed, dried
1/2 t. garlic salt

Place tofu in a food processor or
blender, and mix until creamy. Add the
rest of the ingredients, and blend in
with tofu. Serves: 8. Calories per serving:
31.2; protein: 1.4 grams; carbohydrate:
.9 gram; fat: 2.6 grams; cholesterol:
0 milligrams.

Taco/Burrito Filling

  1 cup water
  1 cup textured soy protein (TSP)
  1 T. vegetable oil
  1 t. garlic salt
  1 t. onion powder
  1 t. oregano, ground
1/2 t. cumin, ground
  1 T. ketchup
  4 taco shells or tortillas

Boil water in a medium-size
saucepan, and add TSP to rehydrate.
Mix in oil and seasonings. Remove from
heat and stir in ketchup. Place in taco
shells or tortillas with any other desired
fixings, such as lettuce, tomatoes, etc.
(see box). Serves: 4 (1/2-cup servings).
Calories per serving: 100; protein: 12.6
grams; carbohydrate: 6.5 grams; fat: 3.8
grams; cholesterol: 0 milligrams.

Tempeh Thai Sauce

  8 ounces tempeh, chopped into small pieces
  1 T. sesame oil
  2 cloves raw garlic, minced
  1 cup soymilk
1/4 cup smooth peanut butter
  1 T. tahini sauce
  1 green onion, finely sliced
  1 t. cumin, ground
1/2 t. paprika

In a medium-size saucepan, saute tempeh in sesame
oil. When tempeh is browned, add garlic and stir thoroughly
with tempeh. Add soymilk and heat until steaming.
Add peanut butter and tahini sauce, and stir in until
sauce looks creamy and smooth. Add onions, cumin,
and paprika. Stir until well mixed, and serve over
cooked rice noodles, rice, or steamed vegetables.
Serves: 6 (1/4-cup servings). Calories per serving: 146;
protein 7.8 grams; carbohydrate: 7.2 grams; fat: 10.6
grams; cholesterol: 0 milligrams.

Soyballs

  1 14-ounce package firm tofu
1/2 cup raw onions, finely chopped
  1 T. soy sauce
  1 T. parsley, dried
  1 t. Italian herb seasoning mix
  1 t. garlic powder
1/3 cup tomato paste

Preheat oven to 400[degrees] F. Drain tofu
and place in a medium-size mixing
bowl. Mash or crumble tofu into small
chunks, and add chopped onions, soy
sauce, parsley, Italian herbs, garlic
powder, and tomato paste. Mix thoroughly.
Form into small balls using
heaping spoonfuls, and mold with
hands. Place on a baking sheet that has
been lightly oiled or lined with wax
paper. Place in oven for 20-30 minutes.
Let cool. Can be served with pasta or
as a vegetarian meatball sub. Serves: 18
(1-ounce balls). Calories per serving:
40; protein: 3.7 grams; carbohydrate:
2.5 grams; fat: 2.2 grams; cholesterol: 0
milligrams.

Tofu Eggless Salad

  1 14-ounce package firm tofu
1/4 cup raw onions, finely chopped
1/4 cup celery, chopped
1/4 cup thawed frozen peas
  1 small baked potato, chopped
1/3 cup Nayonaise (or mayo)
  1 T. lemon juice
  1 T. turmeric, ground
  1 t. paprika
1/2 t. salt

Drain and mash tofu in a medium-size
bowl. Mix in chopped onions, celery,
peas, and potato. Add Nayonaise,
lemon juice, and seasonings. Mix well.
Serves: 4 (1-cup servings). Calories per
serving: 161; protein: 11.5 grams; carbohydrate:
11 grams; fat: 8.7 grams;
cholesterol: 0 milligrams.

Tofued Beans and Rice

  7 ounces firm tofu, frozen and
    thawed
  1 cup raw brown rice
  2 cups water
  1 t. vegetable oil
1/2 t. salt
  1 15-ounce can black beans
1/2 cup raw broccoli stems, chopped
1/4 cup salsa (optional)

Freeze tofu overnight, and thaw out.
Wash brown rice, and put in a medium-size
pot. Add water, oil, and salt; heat
until simmering. Lower heat, cover, and
cook for 30-45 minutes. In a large pot,
heat beans and broccoli. Drain, and
squeeze excess water out of tofu, and
crumble into beans. Mix in rice and
salsa. Continue cooking until mixture is
well heated and broccoli is crispy tender.
Serves 5 (1-cup servings). Calories
per serving: 184; protein: 12 grams;
carbohydrate: 26 grams; fat: 4.7 grams;
cholesterol: 0 milligrams.

Tempeh BBQ

  1 T. oil
  1 8-ounce package tempeh, sliced
1/2 cup onions, sliced
1/2 cup BBQ sauce of preference
1/2 cup tomato sauce
  1 t. liquid smoke

Heat oil in medium-size pan; saute
tempeh with onions until onions are
soft and golden. Remove from heat,
and add BBQ sauce, tomato sauce, and
liquid smoke. Can be served on buns
or over brown rice. Serves 3 (1/2-cup
servings). Calories per serving: 227;
protein: 15 grams; carbohydrate: 30
grams; fat: 5.8 grams; cholesterol: 0
milligrams.

Soy Casserole Combo

    cooking spray
  2 T. oil
  1 medium onion, chopped
  1 cup mushrooms, chopped
  1 14-ounce package frozen spinach,
    defrosted
  2 t. thyme, ground
  1 t. garlic salt
  2 14-ounce packages medium-firm
    tofu
1/2 cup soymilk or nonfat milk
    cup small textured soy protein
    (TSP), regular or chicken flavor
2/3 cup couscous, dry
  4 ounces soy mozzarella, grated

Spray a two-quart casserole dish.
Preheat oven to 350[degrees] F. Lightly saute in
oil the onions, mushrooms, and
spinach in a pan with the thyme and
garlic salt until softened. Blend tofu
with milk until softened and creamy.
Mix together with sauted vegetables in
a bowl. Mix in TSP and couscous, and
place in a two-quart casserole dish.
Bake in oven for 40-45 minutes. Take
out, and sprinkle soy cheese over dish.
Place back in oven for another 15-20
minutes, or until cheese is melted and
golden on top. Serves 8 (1-cup servings).
Calories per serving: 155; protein:
15.4 grams; carbohydrate: 14
grams; fat: 5.2 grams; cholesterol: 0
milligrams.

Taco/burrito fixings

* Lettuce

* Tomatoes

* Olives

* Avocado

* Shredded cheese

* Beans

* Chopped nuts (cashews, pecans, almonds, walnuts)

* Shredded carrots

* Sprouts

* Low- or non-fat sour cream

* Plain low-fat yogurt

Other Great Soy Products

Tempeh is made from whole soybeans, which are fermented and then compressed. It tends to have a rich and nutty flavor, which can be great for Indonesian foods. It also has more texture and form to it, which can be helpful when mixing or cooking.

Texturized soy protein (TSP) is made by removing most of the protein and fiber content from soy flour, which is then dehydrated. Upon rehydration it becomes chewy and flavorful, resembling ground beef. It is commercially used as a meat filler and is good in chilies and Mexican foods.

Miso is a mixture of soybeans, grain, and salt, which is then cultured and aged. It makes a rich, salty condiment that the Japanese use to flavor a variety of foods, such as soups, dressings, sauces, marinades, and pates.

Yuba is made from the thin drying layer of skin formed on the surface of cooling hot soymilk. It has a high-protein content and is commonly sold dried, half-dried, and fresh. It is also referred to as bean curd sheets and can be found in Asian food stores.

Uva Mason is a native of Albuqueraue, New Mexico, who chose Loma Linda University (LLU) to complete her educational requirements to become a registered dietitian. She worked with LLU School of Health faculty member Georgia E. Hodgkin, who is a regular contributor to Vibrant Life, for our recipes.