Using the old bean.
The Chinese call the soybean la tou. which means "greater bean." After cooking with soy for millennia, they really ought to know. Soybeans, in fact, have more fiber and protein than any other bean and are also extremely rich in calcium and potassium.
Eating soy-based foods has been associated with lower levels of cancer, heart disease, kidney disease, and teoporosis. Scientists are now investigating some of these links.
Recently, the New England Journal of Medicine surveyed 38 studies of effects of soy on cholesterol levels a concluded that adding soy to the diet can significantly reduce total cholesterol in people with elevated cholesterol levels. The average cholesterol reduction was 9.3 percent.
Exactly how soy lowers cholesterol is still unknown. Some research speculate that soy protein stimulates receptor mechanisms on the cells faces that favor cholesterol breakdown and elimination. About 31 to 47 grams of soy protein (one to 1 3/4 ounces) daily appear to be enough to promote cholesterol reduction.
Soy foods are still relatively new most Americans. Tofu, the cheeselike soybean curd, is now widely available; however, dried soybeans, soy flour, and soybean milk may require a visit to a natural-foods store.
Is it worth the extra trip to put soy in your diet? We think so. After trying the following recipes, we're sure you'll agree.
(Makes 10 servings)
2 cups dried edible soybeans, soaked
1 cup chopped carrots 2/3 cup each red, green, and yellow bell
1 cup chopped onions
1 cup chopped celery
3 cloves garlic, minced
2 cans (16 oz. each) Red Gold
chili-style diced tomatoes
1 can (16 oz.) dark red kidney beans,
drained and rinsed
2 tablespoons chili con carne
2 tablespoons seasoned pepper
1 teaspoon dried oregano
Condiments. Low-fat shredded cheese Fresh chopped cilantro Fresh chopped onions
Place dry beans in 4-6 cups water and allow to soak overnight. Remove and drain. Soybeans may be frozen for future use.
Bring 3 cups beans and 4 cups water to boil, then simmer 1 hour. Drain all but y cups water. Place beans, water, and remaining ingredients in Crockpot. Stir to blend seasonings. Set on low and cook 8-10 hours. Top with condiments, as desired.
Microwave version: Place water and soaked beans in large microwave dish. Microwave on High 20 minutes. Drain all but 2 cups water. Place beans and all other ingredients in dish. Stir to mix. Microwave on High 30 minutes, Medium High 15 minutes, and Medium-Low 20 minutes. Allow to stand 15 minutes.
Per Serving (1 1/3-1 1/2 cups): Calories: 187 Carbohydrate: 25.1 gm Cholesterol: 0 mg Protein: 11.4 gm Sodium: 564 mg Fat: 4.5 gm Diabetic exchange: 1 bread + 2 vegetable + 1/2 lean meat + 1/2 fat
Apple Salad & Tofu-Honey
(Makes 8 servings)
2 Granny Smith apples, sliced
2 Red Delicious apples, sliced 1/4 cup fresh lemon juice
1 cup water
3 stalks celery, sliced diagonally
1 can (8 oz.) pineapple tidbits,
drained 1/3 cup walnuts, coarsely chopped Mint sprigs
1 cup plain fat-free yogurt 1/2 cup soft silken tofu
1 tablespoon honey
1 teaspoon ground cinnamon
Place sliced apples in mixture of lemon juice and water. Add more water if needed to cover apples. At serving time, drain liquid from apples. Combine apples, celery, pineapple, and nuts.
For the dressing: Combine yogurt, tofu, honey, and cinnamon in food processor and blend until smooth. Chill.
Combine apple mixture with dressing and toss gently. Serve on a bed of fresh greens. Garnish with mint sprigs.
Per Serving (3/4-1 cup): Calories: 150 Carbohydrate: 25.2 gm Cholesterol: 1 mg Protein: 3.6 gm Sodium: 39 mg Fat: 3.8 gm Diabetic exchange: 1 1/2 fruit + 1/2 lean meat + 1/2 fat
Beefy Tofu Enchiladas
(Makes 8 servings)
1/2 cup chopped onion
1 pound very lean ground beef,
browned and drained
1 can (4 oz.) chopped green chilies
1 clove garlic, minced
1 teaspoon dried cilantro
1 package (10.5 oz.) firm tofu,
mashed 1/2 teaspoon cumin seed
2 cups Red Gold diced tomato,
8 8" soft flour tortillas
2 cups Red Gold thick tomato salsa
1 cup shredded fat-free cheddar
Preheat oven to 350[degrees]. Lightly spray 9"x13" baking dish with nonstick spray. In bowl, combine all ingredients except tortillas, tomato salsa, and cheese. Place 1/2 cup of mixture in center of each tortilla and roll. Place in baking dish, seam side down. Pour salsa over enchiladas. Sprinkle with shredded cheese. Cover pan with aluminum foil and bake 25-30 minutes.
Per Serving (1 enchilada): Calories: 289 Carbohydrate: 30 gm Cholesterol: 30 mg Protein: 25.7 gm Sodium: 561 mg Fat: 7.3 gm Diabetic exchange: 1 bread + 2 vegetable + med.-fat meat
Zesty Corn Muffins
(Makes 12 muffins)
3/4 cup flour 1/4 cup soy flour
1 cup yellow cornmeal
2 tablespoons sugar
1 teaspoon baking soda
1 cup buttermilk or sour milk 1/4 cup oil 1/2 cup egg substitute 1/2 cup shredded fat-free cheddar
cheese 1/4 cup chopped green chilies
Preheat oven to 425[degrees]. Spray muffin pans with nonstick spray. In medium bowl, combine first 5 ingredients. Stir together buttermilk, oil, and egg substitute; add to dry ingredients. Gently stir in cheese and green chilies. Pour into muffin pan. Bake 22-25 minutes.
Per Serving (1 muffin): Calories: 142 Carbohydrate: 17.4 gm Cholesterol: 2 mg Protein: 5.1 gm Sodium: 149 mg Fat: 5.6 gm Diabetic exchange: 1 bread + 1/4 skim milk + 1 fat
(Makes 2 servings)
1/2 cup vanilla-flavored soy milk 1/2 cup orange juice
1 cup sparkling water
Blend vanilla-flavored soy milk and orange juice in blender. Pour over ice and add sparkling water.
Note: Instead of orange juice, you might try pineapple juice, grapefruit juice, citrus combinations, or vary sparkling water with citrus water for new flavors.
Per Serving (8 oz.): Calories: 50 Carbohydrate: 7.5 gm Cholesterol: 0 mg Protein: 2.1 gm Sodium: 9 mg Fat: 1.3 gm Diabetic exchange: 1/4 milk + 1/4 fruit
For information about soy products and where they may be purchased, call Monday-Friday, 8:00 a.m. to 4:00 p.m. CST.
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|Title Annotation:||includes recipes; soybeans|
|Publication:||Saturday Evening Post|
|Date:||May 1, 1996|
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