Say it isn’t Soy

31 Mar 2016
POSTED BY Y Magazine

Whether you’re looking to scale back on animal products or simply want to add some variety to your recipe repertoire, soy may be the solution



Soy is the only plant with protein comparable to meat, eggs and dairy, and it provides health benefits, including heart, muscle and bone strength. It is also the only protein recognised by the Food and Drug Administration (FDA) in the United States for its role in reducing cholesterol and risk of heart disease.

If you’re uncertain how to cook with soy, you may be surprised by the diverse ways you can incorporate this nutrient-rich food into your meals and snacks. As these recipes show, it’s easy to cook with soy throughout the day, from fluffy breakfast pancakes to a fresh take on hummus or a delicious tofu dinner loaded with flavour.

Soy

In addition to the nutrition benefits and versatility, soy uses fewer natural resources, such as water and land, than any other protein source so you can feel good about making it a star ingredient in your kitchen.

Find more recipes and inspiring ideas for cooking with soy at soyfoods.org.

* Family Features

Recipe: Lemon Blueberry Pancakes

soy-2

(Courtesy of Silk)

Serves: 6

Ingredients:

  • 1 1/4 cups all-purpose flour
  • 2 tsp baking powder
  • 1 tsp egg replacer
  • 1/4 tsp salt 
  • A pinch of ground nutmeg 
  • 1 1/2 cups plain soy yogurt alternative
  • 1/4 cup vegetable oil
  • 2 tbsp granulated sugar
  • 1 tbsp lemon juice
  • 2 tbsp finely grated lemon zest
  • 2 tbsp vanilla extract
  • 1 1/2 cups blueberries
  • Maple syrup

Method:

  • Whisk together flour, baking powder, egg replacer, salt and nutmeg. Set aside. 
  • In a separate bowl, whisk together yogurt alternative, two tablespoons of oil, sugar, lemon juice, lemon zest and vanilla. Stir into the flour mixture until just combined (batter will be lumpy). Let stand for 15 minutes. 
  • Heat a large, non-stick pan over a medium heat. Brush with the remaining oil. Pour 1/4 cup batter per pancake into the pan, leaving some space between each pancake. Add one tablespoon of blueberries to each pancake.
  • Cook in batches for about two minutes or until bubbles form on the surface. Flip and cook for one to two minutes or until golden brown and set in the centre. Wipe the pan between batches. Store the prepared pancakes in a warm oven until ready to serve.
  • Serve pancakes with the remaining blueberries and maple syrup.

Recipe: Grilled Balsamic Tofu with Cauliflower Coriander Rice and Avocado

soy-4

(Courtesy of House Foods)

Serves: 4

Ingredients:

  • 1 packet firm or extra-firm tofu, drained and pressed well
  • 1/4 cup balsamic vinegar
  • 2 tbsp extra-virgin olive oil
  • Salt and pepper, to taste
  • 1 medium head of cauliflower, grated
  • 1 bunch coriander, roughly chopped
  • 1 avocado, sliced

Sriracha Mayo

  • 2 tbsp reduced fat mayonnaise
  • 1/2 tsp lime juice
  • 1/2 tsp Sriracha sauce
  • 1/4 tsp minced garlic or garlic paste

Method:

  • Slice the tofu into half-inch slices and set aside. In a bowl, whisk together the vinegar, olive oil, salt and pepper. Pour over the tofu and marinate for 20 minutes.
  • Meanwhile, mix together all the ingredients for the sriracha mayo.
  • Grill the marinated tofu for three minutes on each side.
  • In a large bowl, combine the cauliflower and the coriander. Separate the mixture into four serving bowls.
  • Top with the grilled tofu and sliced avocado. Serve with the sriracha mayo.


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