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8/14/2019 Recipes With Soya
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SOYA RECIPES
8/14/2019 Recipes With Soya
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2
SommaireSuperbananaSoySmoothie........................................................................ 4
CranberryRaspberrySmoothie................................................................... 4
SuperSoyProteinSmoothie........................................................................ 4
PineappleSmoothie.................................................................................... 4
PurplePowerShake..................................................................................... 5Granolabars................................................................................................ 5
Proteinbarwithchocolatechips................................................................. 6
BetterBranMuffins..................................................................................... 6
ZestyCornMuffins...................................................................................... 7
ZestyCornbreadMuffins............................................................................. 7
HealthyBananaAppleMuffins.................................................................... 8
CherryAlmondMuffins............................................................................... 9
BlueberryStreusel
Muffins
..........................................................................
9BlueberryMuffins...................................................................................... 10
LemonPoppyseedMuffins....................................................................... 10
SoyPancakes............................................................................................. 11
SoyPancakes............................................................................................. 11
BlueberryPancakes................................................................................... 12
BananaOatPancakes................................................................................ 12
MuesliwithSoynuts&DriedFruit............................................................13
CheeseBread............................................................................................. 13
Soy&
Linseed
Bread
..................................................................................
14
FlaxSeedWheatBread.............................................................................. 14
CurriedCarrotSoup................................................................................... 15
MisoSoup.................................................................................................. 15
Creamysquashapplesoup........................................................................ 16
PotatoandCornChowder......................................................................... 17
CreamyTomatoSoup................................................................................ 17
CreamyItalianDressing............................................................................. 18
CinnamonHoney
Dressing
........................................................................
18
Salmonandpestochowder....................................................................... 18
Quickcurrysauce...................................................................................... 19
ThaiSoynutButterSauce......................................................................... 19
PastawithCreamSauceandMushrooms.................................................20
EasyTacos.................................................................................................. 20
CajunStew................................................................................................. 21
UnbeefStew.............................................................................................. 22
GeneralTao'sTofu..................................................................................... 22
ChineseNo
Meat
Balls
..............................................................................
23
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Confectionerscustard.............................................................................. 24
ApplesauceCake....................................................................................... 24
HenryFordChocolateChipSoynutCookies.............................................25
BarCookieVersion.................................................................................... 25
SoynutButterCookies.............................................................................. 26
Instant
Chocolate
Pudding
........................................................................
26
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SuperbananaSoySmoothie
2largebananas
2cupschocolatesoymilk
1/4cupsoynutbutter
4scoopssoyhighproteinpowder(about12tablespoonstotal)
Mixall
ingredients
in
blender
and
puree
until
thick
and
smooth.
Serve
immediatelyorrefrigerate.
Yield:4cups.ServingSize:1cup.Perserving:280calories,8.5gfat,1gsatfat,16gprotein,36gcarbohydrate,254mgsodium,0mgcholesterol.
CranberryRaspberrySmoothie
1cupvanillasoymilk
1/2largebanana
2tablespoonsfrozencranberryjuiceconcentrate(undiluted)
1/4cupfrozenraspberries
Placeallingredientsinblenderandpureeuntilsmooth.Serveimmediately
orrefrigerate.
Yield:11/2cups.ServingSize: 11/2cups.Perserving:272calories,4gfat,0.5gsatfat,11gprotein,48gcarbohydrate,110mgsodium,0mg
cholesterol.
SuperSoy
Protein
Smoothie
1cupsoymilk,vanilla
2scoopssoyproteinpowder
Mixwellinblenderuntilsoyproteinpowderiscompletelydissolved.Serve
immediately.Makes1serving(about11/4cups)
Yield:1serving.ServingSize: 11/4cup.Perserving:250calories,5gtotalfat(0gsatfat),25gprotein(25gsoyprotein),26gcarbohydrate,320mg
sodium,0mgcholesterol,0gdietaryfiber.
PineappleSmoothie
1pkg(10.5oz.)softsilkentofu
1mediumbanana
1can(12oz.)unsweetenedorangepineapplejuice,chilled
1can(8oz.)unsweetenedcrushpineapple,chilled
Mixallingredientsinablenderuntilthoroughlysmooth.Serve
immediatelyorrefrigerate.Shakewellbeforeserving.
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Yield:5cups.Percup:176calories,3gfat(.1gsatfat),0mgcholesterol,6mgsodium,35gcarbohydrate,5.1gprotein(1.3gsoyprotein),1.4gdietary
fiber.
PurplePowerShake
1cupvanillasoymilk
1cupfirmtofu(about6oz.)
3/4cupfreshorfrozen,unthawedblueberries
1teaspoonalmondextract
2scoopssoyproteinpowder(1scoopisabout3tablespoons)
Placeallingredientsinblenderandmixonhighuntilthoroughlyblended
andmixtureissmoothandcreamy.Serveimmediatelyorrefrigerate.
Yield:21/2cups.ServingSize:11/4cups.Perserving:232calories,5gfat(0.5
gsat
fat),
21
gprotein
(19
gsoy
protein),
25
gcarbohydrate,
195
mg
sodium,0mgcholesterol,1.5gdietaryfiber.
Granolabars
250gbrownsugar
100gmargarineofbutter
1egg
1teaspoonvanillaextract
1/2teaspoon
salt
100gpeanutbutter
1teaspoonbakingpowder
100gflour
50gsoyproteinorsoyflour
100gricecrispies
100grolledoats
Recipedirections
In
a
bowl,
mix
the
margarine
and
sugar
to
obtain
a
creamy
mixture.
Add
theegg,vanillaextractandpeanutbutterandmixwell.Addtheflour,
bakingpowder,soyproteinorsoymeal,rolledoatsandricecrispies.Mixall
ingredientswell.
Putthemixtureonagreasedpanof20x30cmandpressflat.Bakeina
preheatedovenat350F(180C)duringabout25minutes.
Removetheovenandcutthegranolabarswithaknife.Putthegranola
barsonaracktocooldown.
Makesabout24granolabars
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Proteinbarwithchocolatechips
75gsoyprotein
100gwheatflour
250grolledoats
1/2teaspoonsalt
1/2teaspoon
cinnamon
100gbrownsugar
150gchocolatechips(orgratedchocolate)
300gsilkentofu
1teaspoonvanillaextract
50gvegetableoil
Combinethesoyprotein,wheatflour,rolledoats,brownsugar,saltand
cinnamon.Mixtogetherandstirinthechocolate.
Inaseparate
bowl
mix
the
silken
tofu,
vanilla
extract
and
the
vegetable
oil.
Addthismixturetothedrymixtureandkneadwithyourhandstoforma
dough.
Placethedoughonagreasedbakingplateandpressflatwithyourhands
toathicknessofabout56cm.Bakeinanpreheatedovenat350F(180C)
for15minutes.Removefromtheovenandcutrectangularproteinbarswith
aknife.Placetheproteinbarsbackonthebakingplateandcontinuetobake
for20minutes.
Removethechocolateproteinbarsfromtheovenandallowcoolingona
rack.Store
the
protein
bars
in
an
airtight
container
or
plastic
bag.Yield:20
BetterBranMuffins
11/4cupsflour
1/2cupsoyflour
1cupbranflakecereal
1/2cupbrownsugar
1teaspoonbakingpowder
1teaspoonbakingsoda3/4teaspoongroundcinnamon
1/8teaspoongroundcloves
2slightlybeateneggs
2/3cupsoymilk
1/2cupraisins
1/4cupsoyoil
Spraymuffinpanwithvegetablecookingsprayorlinewithpaperbaking
cups.Stir
together
all
dry
ingredients.
Combine
eggs,
soymilk
and
soy
oil.
Addeggmixturetoflourmixture;stiruntilmoistened.Foldinraisins.Fill
8/14/2019 Recipes With Soya
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muffinpan2/3full.Bakeina400F.ovenfor1520minutes.Yield:12muffins.
Perserving(1muffin):134calories,4.7gramsprotein,26.4gramscarbohydrates,6.7gramstotalfat,0.8gramssaturatedfat,30mg
cholesterol,188mgsodium.
ZestyCornMuffins
3/4cupflour
1/4cupsoyflour
1cupyellowcornmeal
2tablespoonssugar
4teaspoonsbakingpowder
1teaspoonsalt
1cup
buttermilk
1/4cupsoyoil
2eggs,slightlybeaten
1/2cupshreddedcheddarcheese
1/4cupchoppedgreenchilies
Preheatovento425F.Spraymuffinpanswithnonstickspray.Inmedium
bowl,combinefirstfiveingredients.Stirtogetherbuttermilk,soyoiland
eggs,andaddtodryingredients.Gentlystirincheeseandgreenchilies.
Pourintomuffinpan.Bakefor22to25minutes.Yields:12muffins.Perserving:165calories,5gramsprotein,17gramscarbohydrates,7gramstotalfat,2gramssaturatedfat,33mgcholesterol,383mgsodium.
ZestyCornbreadMuffins
3/4cupallpurposeflour
1/4cupsoyflour
1cupyellowcornmeal
1/4
cup
sugar
4teaspoonbakingpowder
1teaspoonsalt
1teaspoonchilipowder
1cupplainsoymilk
1/4cupvegetableoil
2eggs,slightlybeaten
3/4cupshreddedreducedfatcheddarcheese
1/4cupchoppedgreenchilies
1/4cup
chopped
jalapeno
peppers
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Preheatovento425F.Coatmuffinpanwithvegetablecookingspray.In
mediumbowl,combineflours,cornmeal,sugar,bakingpowder,saltand
chilipowder.Inaseparatebowl,stirtogethersoymilk,oilandeggs.Addto
dryingredientsandblendslightly.Stirincheeseandpeppers.Pourinto
muffinpan.Bake18 24minutesoruntiltoothpickincentercomesout
clean.
Remove
muffins
from
pan
and
cool
on
wire
rack.
CornbreadVersion:Placebatteringreased8inchroundorsquarebaking
pan.Cook18 22minutes.Coolonwirerack.Cutinto12pieces.
Yield:12muffins.ServingSize:1muffin.Perserving:154calories,7gfat,1.5gsatfat,5gprotein,15gcarbohydrate,476mgsodium,41mg
cholesterol.
HealthyBananaAppleMuffins
1cup
soy
flour,
defatted
1cupallpurposeflour
1cupwholewheatflour
2teaspoonscreamoftartar
2teaspoonsbakingsoda
1teaspoonallspice
1/4cupapplejuice,frozenconcentrate
1tablespoonvanilla
6eggwhites 3inonebowl,3slightlybeaten
2bananas
large
and
ripe,
mashed
1/2cupapplesauce
1cuphoney
1apple unpeeled,coreddiced
1cupraisins
Combinedryingredientsinbowl.Setaside.Mixapplejuice,vanilla,3egg
whites,banana,applesauceandhoneyinbowlonlowspeeduntilblended.
Adddryingredientsandmixforafewseconds,justuntilmoistenedandno
flourcan
be
detected.
Withaspatula,stirintheremainingeggwhites,whichhavebeenlightly
beaten.Thenaddthedicedappleandraisins.
Put19papercupcakelinersinmuffintinsandfillcupstowithin1/3inchof
top.Bakeat350Ffor1024minutesoruntilyoucantouchlightlyontop
andanimprintdoesnotremain.Yield:19servings.Permuffin:173calories,0.4gramsfat,2.0%caloriesfromfat,0mg
cholesterol,154mgsodium.
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CherryAlmondMuffins
1cupsugar
1/2cupmargarine
3eggs
11/4cupallpurposeflour
1/2cup
soy
flour
1teaspoonbakingpowder
1teaspoonbakingsoda
1/4teaspoonsalt
1tablespoonsplus1teaspoonalmondextract
3/4cupvanillasoymilk
3/4cup(3.5ouncebag)driedcherries
Preheatovento375F.Creamsugarandmargarineinalargebowluntil
lightand
fluffy.
Add
eggs
and
beat
well.
In
aseparate
bowl,
whisk
together
flours,bakingpowder,bakingsodaandsalt.Addtocreamedmixture
alternatelywithalmondextractandsoymilk.Stiruntilcombined.Foldin
driedcherries.Pourbatterintogreasedorpaperlinedmuffinpan.Bake20
25minutesoruntiltoothpickinsertedinmiddlecomesoutclean.
Yield:12muffins.ServingSize:1muffin.Perserving:264calories,9.5gfat,2gsatfat,5gprotein,38gcarbohydrate,303mgsodium,53mg
cholesterol.
BlueberryStreusel
Muffins
11/2cupsallpurposeflour
1/2cupsoyflour
2teaspoonbakingpowder
2/3cupbrownsugar
1/2teaspooncinnamon
1cupvanillasoymilk
2eggwhites
2tablespoonsvegetableoil11/4cupfreshorfrozen,unthawedblueberries
StreuselTopping:
1/2cupallpurposeflour
1/4cupbrownsugar
1/4teaspooncinnamon
2tablespoonsmargarine
Preheatovento375F.Inlargemixingbowl,stirtogetherflours,baking
powder,sugar
and
cinnamon.
In
asmall
bowl,
whisk
together
the
soymilk,
eggwhitesandoil.Pourintodryingredientsandmixjustuntilblended.
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Gentlyfoldblueberriesintobatter.Dividebatteramong12lightlygreased
orpaperlinedmuffincups.Preparestreuseltoppingbymixingflour,brown
sugarandcinnamoninsmallbowl;cutinmargarinewithpastrycutteror
forkuntilmixtureiscrumbly.Topwithstreuselmixture.Bakeat375Ffor15
to18minutesoruntilgoldenandtoothpickinsertedincentercomesclean.
Remove
from
muffin
tins
immediately
onto
cooling
rack.
Yield:12muffins.ServingSize:1muffin.Perserving:211calories,5gfat,1gsatfat,4gprotein,37gcarbohydrate,129mgsodium,0mgcholesterol.
BlueberryMuffins
11/2cupsallpurposeflour
1/2cupsoyflour
2teaspoonbakingpowder
2/3cup
light
brown
sugar
1teaspooncinnamon
1/4teaspoonnutmeg
1/2teaspoonsalt
1cupvanillasoymilk
2eggwhites
2tablespoonssoybeanoil
1/4cupunsweetenedapplesauce
1/2teaspoonvanillaextract
11/4
cup
fresh
or
frozen,
unthawed
blueberries
Preheatovento375F.Inlargemixingbowl,stirtogetherflours,baking
powder,salt,sugarandcinnamon.Inasmallbowl,whisktogetherthe
soymilk,eggwhites,applesauce,vanillaandoil.Pourintodryingredients
andmixjustuntilblended.Gentlyfoldblueberriesintobatter.Dividebatter
among12lightlygreasedorpaperlinedmuffincups.Bakeat375Ffor15
to18minutesoruntilgoldenandtoothpickinsertedincentercomesclean.
Removefrommuffintinsimmediatelyontocoolingrack.
Yield:12muffins.ServingSize:1muffin.Perserving:164calories,3.5gfat(0.5gsatfat),4gprotein(2.5gsoyprotein),30gcarbohydrate,193mgsodium,0mgcholesterol,1gdietaryfiber.
LemonPoppyseedMuffins
13/4cupallpurposeflour
1/2cupsoyflour
1teaspoonbakingpowder
1teaspoon
baking
soda
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1/8teaspoonsalt
1package(12ounces)softsilkentofu
3/4cupsugar
1/4cupvegetableoil
1egg
2
egg
whites
1tablespoonslemonjuice
3tablespoonsvanillasoymilk
3tablespoonspoppyseeds
1tablespoonslemonzest
Preheatovento375F.Inalargemixingbowl,mixtogetherflours,baking
sodaandpowder,andsalt.Inasmallerbowl,whisktogethertofuandsugar
untilcrumbled.Addoil,egg,eggwhites,lemonjuice,soymilk,poppyseeds
andlemonzestandmixwithaforkorspoonuntilwellblended.Addthis
liquidmixture
to
dry
ingredients
and
mix
only
until
all
ingredients
are
moistenedandcombined.Spraymuffincupswithvegetablecookingspray
andplacebatterincups;filleachabout2/3full.Bake15to25minutesor
untildone.
Yield:12muffins.ServingSize:1muffin.Perserving:213calories,7gfat,1gsatfat,7gprotein,30gcarbohydrate,197mgsodium,18mg
cholesterol.
SoyPancakes
1cupsoyflour
23/4cupsallpurposeflour
3tablespoonsbakingpowder
3tablespoonssugar
11/2teaspoonssalt
3eggs
3cupsmilk
6tablespoons
salad
oil
Mixallingredientstogetheruntilmoistened.Addextramilkforthinner
pancakes.Spraygriddlewithanonstickcookingspray.Preheatto350
degrees.Pour1/2cupofbatterongriddleforeachpancake.
Yield:30servings.Perserving:212.3calories,9.5gramsfat,39.8caloriesfromfat,40mgcholesterol,469sodium.
SoyPancakes
1cup
soy
flour
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23/4cupsallpurposeflour
3tablespoonsbakingpowder
3tablespoonssugar
11/2teaspoonsalt
3eggs
3
cups
soymilk
6tablespoonssoybeanoil
Mixallingredientstogetheruntilmoistened.Addextrasoymilkforthinner
pancakes.Spraygriddlewithanonstickcookingspray.Preheatto350F.
Pour1/2cupofbatterongriddleforeachpancake.
Yield:16servings.ServingSize:1pancake.Perserving:188calories,7gprotein(2gsoyprotein),23gcarbohydrate,7.5gtotalfat(1.3gsatfat),
441gsodium,41mgcholesterol,1gdietaryfiber.
BlueberryPancakes
11/2cupssoyflour
21/4cupsallpurposeflour
3tablespoonsplus1teaspoonbakingpowder
1/4cupsugar
11/2teaspoonsalt
3eggs
3cupsvanillasoymilk
4tablespoons
vegetable
oil
2cupsfreshorfrozen(notthawed)blueberries
Mixallingredientsuntilmoistened.Sprayskilletorgriddlewithnonstick
cookingspray.Skilletheatshouldbemediumhigh;griddleheat350F.Pour
1/2cuppancakebatterongriddleforeachpancake.Whentopbubbles,flip
tootherside.Cookuntildonethroughout.
Yield:12largepancakes.ServingSize:1pancake.Perserving:252calories,9gfat,1gsatfat,9gprotein,36gcarbohydrate,622mgsodium,53mg
cholesterol.
Banana-OatPancakes
1/2cuprolledoats
1/2cupunbleachedflour
1/4cupsoyflour
1tablespoonbakingpowder
11/2cupsplainsoymilk
2bananas,
thinly
sliced
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Inalargebowl,combinetherolledoats,unbleachedflour,soyflour,and
bakingpowder.Addthesoymilk,andblendwithafewswiftstrokes.Foldin
thebananaslices.
Pour1/4cupofthebatterontoahotnonstickgriddleorpan.Cookfor
about2minutesoruntilbubblesappearonthesurface.Flipthepancake
and
cook
for
another
minute
or
until
heated
through.
Servethepancakeswithmaplesyrup,fruitspread,orapplesauce.
Yield:12pancakes.Perpancake:103calories;3gramsprotein;1gramfat;20gramscarbohydrate;12%fat.
MuesliwithSoynuts&DriedFruit
11/2cupslowfatgranola(withoutraisins)
11/2cupsvanillasoymilk
1/2cup
raisins
1/2cupdriedcranberries
3/4cuproastedsoynuts
Combinegranola,soymilkanddriedfruitsinbowlorstoragecontainer.
Coverandrefrigerateseveralhoursorovernight.Stirinsoynutsjustbefore
eatingifcrunchynutsaredesired;otherwise,addsoynutsalongwithother
ingredients.Theywillsoftenconsiderably.
Yield:3cups.ServingSize:3/4cup.Perserving:387calories,9gfat,0.5gsatfat,13gprotein,64gcarbohydrate,207mgsodium,0mgcholesterol.
CheeseBread
(BreadMachine)
33/4cupbreadflour
1/3cupsoyflour
1/3cupoatmeal
2tablespoonssugar
1
teaspoon
salt
1teaspoondrymustard
2teaspoonchilipowder
2tablespoonsinstantmincedonion
2teaspoonactivedryyeast
11/2cupplainsoymilk
1cup(4ounces)soyjalapenopeppercheeseorsoycheddarcheese,cut
intocubesorshredded
Addallingredientstobreadmachineaccordingtomanufacturer's
directions.
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Yield:11/2poundloaf.ServingSize:1slice(loafcutinto12slices).Perserving:230calories,3gfat,0gsatfat,9gprotein,39gcarbohydrate,265mgsodium,0mgcholesterol.
Soy&LinseedBread
Tastyglutenfreebread.
Ingredients
2cupsbrownriceflour
1cuptapiocaflour
3tablespoonssugar
3tablespoonsxanthangum
2/3cupskimmilkpowder
cuplinseeds
cup
soy
grits
1teaspoonsalt
1tablespoonsdriedyeast
cupcanolaoil
1cupwarmwater
1teaspoonwhitevinegar
3eggs
Mixalldryingredientsinalargebowl.Mixoil,waterandvinegarin
separatebowlandthenaddtodryingredients.Mixwell.
Addeggs,
and
then
mix
well
again.
Cover
mixture
with
plastic
wrap,
thenleavetoriseinwarmplacefor1houroruntildoubledinsize.
Stirmixturewell,andthenspoonintomediumsizedloafpanandlet
risefor30minutesto1hour(coveredlooselywithplasticwrap).Bakeina
moderateoven,180C,forapproximately1houroruntilgoldenbrown.Turn
outontowireracktocool.
FlaxSeedWheatBread
200gbreadflour
50gwholewheatflour
1teaspoonsalt
100gflaxseeds
2teaspoonsmaltpowder
150gramswater
1teaspooninstantyeast
Makes1onepoundloaf.Combinetheflours,salt,seeds,malt,andyeastin
abowl.
Stir
in
the
water
and
mix
until
thoroughly
combined.
This
dough
is
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15
notaterriblymoistone:itshouldbeslightlytackybutnotsticky.When
shapedintoaballitshouldeasilyholditsshape.
Theseedandbranfromthewholewheatpreventahighlevelofgluten
developmentinthisdough,soextensivekneadingisnotnecessary.
Oncealloftheingredientsarethoroughlycombined,placetheballof
dough
in
a
greased
bowl.
Cover
with
plastic
wrap
and
leave
to
rise
for
an
hourtoanhourandahalf.
Shapethedoughinto1largeortwosmallloaves,covertheloaveswith
plastic,andgivethemanotherhourtorise.Inthemeantime,preheatthe
ovenandbakingstoneto425degrees.
Brushthetopoftheloaveswithwater,scoretheloaves,andplacethemin
theoven.Bakethemat425for20minutes,rotatethem180degrees,then
bakethemanother20to25minutes.Whendone,theywillbenicely
brownedontheoutside,makeahollowsoundwhentappedupon,and
registerapproximately
205
degrees
in
the
center
when
measured
with
an
instantreadthermometer.
CurriedCarrotSoup
6mediumcarrots,thinlysliced
2cupsvegetablestock
1smallonion,chopped
1/2cupplainsoymilk
2teaspoons
curry
powder
Combineallingredientsexceptthesoymilkandcookovermediumheat
untilcarrotsaretender.Pourintoablenderandpureeuntilsmooth.Stirin
thesoymilk.Cookoverlowheatuntilhot.Serves4.Perserving:64calories,2gramsprotein,1gramfat;13gramscarbohydrate,11%fat.
MisoSoup
1
teaspoon
soybean
oil
2clovesgarlic,mashed
1/2cuponions,slicedlengthwise
1teaspoonfreshgingerroot,grated
1/2cupcarrots,thinlysliced
1cupmushroom,thinlysliced
2tablespoonsmiso
1tablespoondrysherry,totaste
4cupswater
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16
Heatoilinmediumsaucepanovermediumheat.Addgarlicandonions,
sautuntilsoft.Addfreshgingerroot,carrotsandmushrooms.Cookan
additional510minutes,oruntilvegetablesarecrisptender.
Dissolvemisoin1/4cupofthewaterandaddittothevegetablesinthe
saucepanalongwiththeremainingwateranddrysherry.Reheatandserve.
Serves
6
Perserving(1cup):32calories,4gramscarbohydrates,1gramprotein,1
gramsfat,1gramsdietaryfiber,236mgsodium.
Creamysquashapplesoup
46SERVINGS
30mL(1tablespoon.)vegetableoil
1onion,chopped
750mL
(3
cups)
squash,
any
variety,
peeled
and
cubed
(butternut,
pepper
squash,pumpkin)
250mL(1cup)potatoes,cubed
1apple,peeledandcubed
500mL(2cups)vegetablebroth
375mL(11/2cup)NaturasoyOriginalorUnsweetened*
Pinchgroundnutmeg
Pinchgroundcayennepepper
Saltandfreshlygroundpeppertotaste
GARNISH:1apple,
thinly
sliced
1. Inalargesaucepanheatoilonmediumsettingandgentlysautonionswithsquash,potatoesandapples.
2. AddvegetablebrothandNaturabeforeseasoningwithnutmeg,cayennepepperandagenerousamountofsaltandpepper.
3. Bringtoaboilandletsimmeroverlowheatforapproximately20minutes,oruntilvegetablesaresoft.
4. Pureesoupusingablenderorfoodprocessor.Addseasoningsasneeded.
Keep
warm
until
served.
Garnish
with
afan
of
sliced
apple.
NOTE
Thisrecipecanbeusedasabaseforanyothertypeofvegetablesoup.
Simplysubstituteothervegetablesofyourchoiceforsquashandapple
(carrots,celery,potatoes,turnipsetc.)
*NaturalightOriginalcanalsobeusedforthisrecipe.Forarecipelowerin
fat,donotsautvegetablesinoil;instead,addvegetablesdirectlyto
thoroughlyskimwarmbouillon.
8/14/2019 Recipes With Soya
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17
PotatoandCornChowder
4largeYukonGoldpotatoes,cutinto
1/2inchcubes,skinlefton
1largeonion,chopped
2cupswater
1teaspoon
chicken
or
vegetable
bouillon
powder
2teaspoonsdriedparsley
1/2teaspoonsalt
1/4teaspoonpepper
1(14.5oz.)cancreamstylecorn
1(14oz.)canwholekernelcorn,drained
1cupplainsoymilk
Inamediumsaucepan,combinethepotatoes,onion,water,bouillon,
parsley,salt
and
pepper.
Bring
to
aboil,
reduce
heat
and
simmer
until
potatoesaretender,about15to20minutes.Removepanfromheatand
stirinbothcansofcorn.Puttwocupsofthemixtureintoablenderand
brieflypuree.Donotoverblendorpotatoeswillbecomegummy.Return
thepureedmixturetothesaucepan,stirinthesoymilkandheatthoroughly.
Adjustspicesandseasoningstotaste.
Yield:6cups.ServingSize:11/2cup.Perserving:370calories,3gfat(0gsatfat),12gprotein(1.5gsoyprotein),79gcarbohydrate,1055mg
sodium,0mgcholesterol,8gdietaryfiber.
CreamyTomatoSoup
2teaspoonssoybeanoil
1mediumonion,diced
1cupsoymilk
1(12oz.)packagefirmlightsilkentofu
1largetomato,diced
1/2teaspoonsalt
1/2teaspoonchoppedgarlic1teaspoonfreshbasil,chopped
1/2teaspoonwhitepepper
Cookonioninsaucepaninoilfor3minutesoruntiltransparent.Add
tomatoandgarlic,continuingtocookfor23minutes.Addbasil,salt,and
pepper.Blendinsoymilk.Cook,stirringconstantly,for1minute.Remove
fromheatandcoolbriefly.Addintofu.Transfertofoodprocessorand
pureeuntilsmooth.Servehotorchilled.
8/14/2019 Recipes With Soya
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18
Yield:3servings.ServingSize:11/2cup.Perserving:181calories,8.5gfat(0gsatfat),12gprotein(10gsoyprotein),17gcarbohydrate,450mg
sodium,0mgcholesterol,3gdietaryfiber.
CreamyItalianDressing
1cupplainsoymilk
1(12oz.)packagefirmtofu
2(0.7oz.)packagesdryItaliandressingmix
Mixallingredientsinblenderorfoodprocessoruntilsmoothandcreamy.
Refrigerate.
Yield:21/2cups.ServingSize:1/4cup(4tablespoons).Perserving:40calories,1gfat(0gsatfat),3gprotein(3gsoyprotein),5.5gcarbohydrate,
554mgsodium,0mgcholesterol,0gdietaryfiber.
CinnamonHoneyDressing
3/4cupvanillalowfatsoymilk
1package(12ounces)firmsilkentofu
2tablespoonshoney
2teaspoonsvanillaextract
2teaspoonsgroundcinnamon
1tablespoonslemonjuice
Placeall
ingredients
in
blender
or
food
processor
and
mix
well.
Store
in
refrigerator.Serveoverfreshfruitortossedlettucesalad.Also,makesa
deliciousdipforfreshfruits.
Yield:2cups.ServingSize:2tablespoons.Perserving:30calories,0.5gfat,0gsatfat,2gprotein,4gcarbohydrate,19mgsodium,0mg
cholesterol.
Salmonandpestochowder
4SERVINGS
30mL(2tablespoons.)vegetableoil
1onion,chopped
2garliccloves,chopped
1celerystalk,diced
125mL(1/2cup)greenbeans,sectioned
125mL(1/2cup)cornkernels
375mL(11/2cup)fishbroth
375mL
(1
1/2
cup)
Natur
asoy
Original*
125mL(1/2cup)tomatosauce
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19
225gto300g(1/22/3lb.)freshsalmon,cubed
Saltandfreshlygroundpeppertotaste
80mL(1/3cup)15%countrystylecream(optional)
Homemadebasilpestoorfreshbasil
1. Heatoilinalargesaucepanandgentlysautvegetablesovermediumheat
for
5
10
minutes.
2. Addfishbroth,Naturaandtomatosauce.Bringtoboilingpoint,butdonotletmixtureboil.
3. Addfreshsalmonandsimmerfor5minutes.4. Addpestoandseasonmixturewithsaltandpepper.5. Addcreamandseasoningstotaste.6. Garnishwithbasilleavesandserveimmediatelywithapieceoflemon.NOTE
Tothickentheconsistencyofthisdish,addacubedpotatoorriceboiledin
warmbouillon.
*NaturalightOriginalcanalsobeusedforthisrecipe.Forarecipelower
infat,omitcreamandthoroughlyskimfatfromfishbroth.Trythisrecipe
withNaturariceOriginal
Quickcurrysauce
60mL(1/4cup)vegetableoil
30mL(2tablespoon.)unbleachedflour
1garlic
clove
375mL(11/2cups)NaturasoyOriginal
2mL(1/2teaspoon)currypowder
15mL(1tablespoon.)tamariorsoysauce(totaste)
Inafryingpan,sautgarlicwithoil.Addflour,stirringconstantly.Continue
stirring,graduallyblendingintheNaturatoavoidcreatinglumps.Addcurry
powderandtamari.Simmerfor10minutes.Pouronaplateofvegetables.
TrythisrecipewithNaturariceOriginal.Yield4servings.ThaiSoynutButterSauce
1/2cupsoynutbutter
1/2cupwater
2clovesgarlic,minced
1tablespoongroundginger
2tablespoonsplus1teaspoonsesameoil
2tablespoonssoysauce
2tablespoons
rice
wine
vinegar
8/14/2019 Recipes With Soya
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20
1tablespoonsugar
2to3greenonions,chopped
Mixallingredientsexceptgreenonionsinblenderorfoodprocessor.Blend
untilsmooth.Tosschoppedgreenonionsintosaucerightbeforeserving.
Pastawith
Cream
Sauce
and
Mushrooms
1tablespoonoliveoil
2tablespoonschoppedonions
2clovesgarlic,minced
1teaspoonoregano
1/4teaspoondriedthyme
1/4teaspoondriedrosemary
1/4cupwhitewine
12/3
cups
soymilk
1/4cupmargarine
1/2teaspoonsalt
1/2teaspoonwhitepepper
1bayleaf
1/4cupflour
2cupsfreshvegetablescutintosmallpieces(trybroccoli,mushrooms,
cauliflower,andzucchini)
1poundpasta,cooked
Inalarge
saucepan,
heat
the
olive
oil
over
low
heat.
Add
the
onion
and
garlic,andsautuntiltender.Addtheoregano,thyme,androsemary,and
sautafewminutesmore.Addthewineandbringtoaboil.
Addthesoymilk,margarine,salt,pepperandbayleaf.Returnthemixture
toaboil,stirringoccasionallyuntilthemargarinemelts.Addthefloura
tablespoonatatime,whiskingaftereachadditiontoavoidlumps.Stiruntil
themixturethickens,about2minutes.
Placethevegetablesinasteamerormetalsieveoverboilingwaterand
steamuntil
just
tender.
To
serve,
toss
the
vegetables
with
the
freshly
cookedpasta.Pourthesauceoverthepastaandvegetables,andtossto
mix.Yield4servings.Perserving:631calories,19gramsprotein,19gramsfat,94gramscarbohydrate,27%fat.
EasyTacos
1(1214oz.)bagfrozenorrefrigeratedprecookedsoycrumbles
1(1.25oz.)envelopetacoseasoningmix
3/4cup
water
8/14/2019 Recipes With Soya
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21
Flourtortillasortacoshells
Brownsoycrumbles.Drain.Stirintacoseasoningandwaterandmixwell.
Continueheatinguntilthoroughlyhot.Serve1/4cupmeatintortillaortaco
shell.
Yield:12servings.ServingSize:1/4cuptacomeat.Perserving:46calories,6.5
g
protein
(4
g
soy
protein),
6
g
carbohydrate,
0
g
total
fat
(0
g
sat
fat),
290mgsodium,0mgcholesterol,1.5gdietaryfiber.
*MorningstarGroundMeatless,GreenGiantHarvestBurgersforRecipes
andLightlifeGimmeLeanareafewofthesoycrumblechoices.
Calories,fatandcholesterolcanbereducedifgroundroundorsirloinis
usedinsteadofgroundbeef.
CajunStew
2tablespoons
soybean
oil
2cupschoppedonions(about2large)
1cupchoppedgreenbellpepper(about1large)
3tablespoonssoyflour
2(14.5oz.)canschickenorbeefbroth
11/2cupchoppedtomato
1(8oz.)packagesoysausagestylelinks
8oz.firmfrozentofu,thawed
1teaspooncrushedredpepper
1teaspoon
ground
cayenne
pepper
1teaspoongroundcumin
1teaspoonblackpepper
1teaspoonchilipowder
1tablespoonsmincedgarlic
8cupscookedrice
Withmediumhighheat,heatoilinlargesouppotorDutchoven.Whileoil
isheating,squeezethawedtofuofallwater.Itwillbedryandcrumbly.Tear
intoshredded
like
pieces
or
chunks.
Set
aside.
Add
onions
to
oil
and
cook
untilslightlysoft,about2to3minutes.Addsoyflourandstirconstantlyas
flourstartstobrown,about2minutes.Addcansofbroth.Raiseheattohigh
andstirtoloosenanybrownbitsfromflour.Addgreenpepper.Coverpot
andbringtoaboil,about3minutes.Slicethesoylinksinto1/2inchthick
circlesandaddtosouppotalongwithtofupieces,tomatoesandallspices.
Coverandboiluntilthegreenpepperistender,about3to4minutes.Serve
stewimmediatelyovercookedrice.
8/14/2019 Recipes With Soya
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22
Yield:8servings.ServingSize:1cupCajunstewover1cuprice.Perserving:356calories,7gfat(1gsatfat),15gprotein(8.5gsoyprotein),56gcarbohydrate,600mgsodium,0mgcholesterol,3gdietaryfiber.
UnbeefStew
1poundextrafirmregulartofu
1largeonionchopped
1quartvegetablebroth
5tablespoonsWorcestershiresauce
1tablespoontamari
2clovesgarlicfinelychopped
4ofeachlargecarrotsandlargepeeledpotatoescoarselychopped
1tomatoseededanddiced
2teaspoons
salt
1teaspooneachofpepperandbasil
3tablespoonssoybeanmargarine
5tablespoonscornstarchmixedwithwateruntilnotlumpy
Directions:
Freezethetofuandthenletitthawcompletely.Drainthewaterfromthe
tofu,andcutintoslicesandsqueezemorewaterout.Thencuttheslices
intochunksandbakeat200degreesonanungreasedcookiesheetwhile
choppingtherestoftheingredients(checkthetofuaboutevery1015
minutesso
that
it
doesn't
get
browned
it
should
just
be
dried
out,
not
burned).Thetofushouldbewelldriedout,likecroutons.Placeallofthe
preparedingredientsintoaCrockpot,stirwell,andcookonhighforatleast
68hours,stirringoccasionally.Thestewisreadywhenitisthickandbrown.
Itmakesalot!
Yield:8servings.
Preparationtime:3045min.forpreparingingredients,then8hrs.tostew
GeneralTao's
Tofu
1boxoffirmtofu
eggsubstitutefor1egg
3/4cupcornstarch
vegetableoilforfrying
3choppedgreenonions
1Tablespoonmincedginger
1Tablespoonmincedgarlic
2/3cup
vegetable
stock
8/14/2019 Recipes With Soya
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23
2Tablespoonssoysauce
4Tablespoonssugar
redpeppertotaste
1Tablespoonsherry(optional)
1Tablespoonwhitevinegar
steamed
broccoli
Drain,dryandcuttofuinto1inchchunks.Youcanfreezetofuthenight
beforetogetamorechickenlikeconsistency,butitisn'tnecessary.Mixthe
eggreplacerasspecifiedontheboxandaddanadditional3tablespoons
water.Diptofuineggreplacer/watermixtureandcoatcompletely.Sprinkle
3/4cupcornstarchovertofuandcoatcompletely.Watchoutthatthe
cornstarchdoesn'tclumpupatthebottomofthebowl.
Heatoilinpanandfrytofupiecesuntilgolden.Drainoil.
Heat3Tablespoonsvegetableoilinpanonmediumheat.Addgreen
onions,ginger
and
garlic,
cook
for
about
2minutes.
Be
careful
not
to
burn
garlic.Addvegetablestock,soysauce,sugar,redpepperandvinegar.Mix2
Tablespoonswaterwith1Tablespooncornstarchandpourintomixture
stirringwell.Addfriedtofuandcoatevenly.
Serveimmediatelywithsteamedbroccolioveryourchoiceofrice.
Yield4servings.Preparationtime:30Minutes
ChineseNo-MeatBalls
1pkg
(14
ounce)
beef
flavored
soy
crumbles
2teaspoonmincedfreshginger
1clovegarlic,minced
1tablespoonscornstarch
1teaspoonsugar
2teaspoonricevinegar
2greenonions,thinlysliced
1tablespoonslowersodiumsoysauce
1cup
vegetable
broth
11/2teaspoondarksesameoil
2teaspoonmincedfreshginger
1clovegarlic,minced
Mixtogetherthesoycrumbles,2teaspoonfreshgingerand1cloveof
garlic.Forminto24balls,1"indiameter.Browntheballsinanonstick
skilletovermoderateheat.Meanwhile,combinethecornstarch,sugar,
vinegar,soysauceandvegetablebroth.Setaside.Inamediumsaucepan,
heat1/2teaspoonofthesesameoilovermoderateheat.Addtheginger
andgarlic
and
cook
briefly;
do
not
let
them
brown.
Stir
in
the
vegetable
8/14/2019 Recipes With Soya
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24
brothmixtureandheattoboiling,stirringoccasionally.Mixinthegreen
onionsandremaining1teaspoonsesameoilandremovefromheat.Pour
thesauceoverthebrownedmeatballs.Servewarmwithtoothpicks.
Yield:8servings.ServingSize:3nomeatballs.Perserving:79calories,1gtotalfat(0.1gsatfat),8gpro,9gcarb,350mgsodium,0mgcholesterol.
*Morningstar
Ground
Meatless,
Green
Giant
Harvest
Burgers
for
Recipes
andLightlifeGimmeLeanareafewofthesoycrumblechoices.
Confectionerscustard
560mL(21/4cups)NaturasoyOriginal,VanillaorUnsweetened
30mL(1/8cup)honey
5mL(1teaspoon.)vanillaextract
40mL(21/2tablespoon.)cornstarchorarrowroot(dissolvedin1/4cupof
Natura)
Heat2cupsofNatura,honeyandvanilla.Adddissolvedcornstarchand
cooktodesiredconsistency.Greatasadessertwithfruitorasa
confectionerscustardinpies.
VARIATIONS
Add30mL(2tablespoon.)offinelygratedlemonororangepeeltothehot
creamandstir.TrythisrecipewithNaturariceVanillaandNaturarice
Original.
Makesabout11/4cupssauce(or10servingsof2tablespoonseach).Per2
tablespoonsserving:
107
calories,
3.5
gprotein,
(3.5
gsoy
protein),
6g
carbohydrate,7.5gfat(1gsaturatedfat),0mgcholesterol,271mgsodium.
ApplesauceCake
13/4cupssugar
1/2teaspoonallspice
11/2cupsunbleachedflour
1/2
teaspoon
nutmeg
1cupsoyflour
1/4teaspoonbakingpowder
11/2teaspoonsbakingsoda
2cupsapplesauce
11/2teaspoonssalt
1/2cupvegetableoil
1teaspooncinnamon
1/2cupsofttofu
1/2teaspoon
cloves
8/14/2019 Recipes With Soya
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25
1cupraisins,chopped
Preheattheovento350F.Inalargebowl,combinethesugar,unbleached
flour,soyflour,bakingsoda,salt,cinnamon,cloves,allspice,nutmeg,and
bakingpowder;mixthoroughly.Addtheapplesauceandvegetableoil;mix
well,thenbeatabout300strokes.
In
a
small
bowl,
mash
the
tofu
until
creamy;
add
to
the
batter.
Beat
the
batterabout300strokes.Foldtheraisinsintothebatter.Pourthebatter
intoa9by13inchnonstickbakingpan.Bakefor4550minutes.Coolbefore
serving.
Yield:18servings.Perserving:240calories;2gramsprotein;7gramsfat;44gramscarbohydrate;24%fat.
HenryFordChocolateChipSoynutCookies
3cups
light
brown
sugar,
firmly
packed
2cupsvegetableshorteningormargarine
4largeeggs
3cupsallpurposeflour
1cupsoyflour
1teaspoonsalt
2teaspoonbakingsoda
2tablespoonsvanillasoymilk
2teaspoonvanilla
2cups
roasted
soy
nuts,
coarsely
chopped
4cupssemisweetchocolatemorsels
Preheatovento375F.Beatshorteningandsugarinalargebowl.Add
eggsoneatatime,beatingwellaftereachaddition.Mixinbakingsoda,salt
andsoyflour.Addallpurposeflourgraduallyalongwithsoymilkandvanilla.
Stirinsoynutsandchocolatemorsels.Dropbyroundedteaspoonsonto
ungreasedbakingsheets.Bakefor8 10minutesoruntilgoldenbrown.
Cool1minuteandremovetowireracktocoolcompletely.
Yield:12dozencookies(thisisadoublebatch).ServingSize:1cookie.Percookie:83calories,4gfat(.05gsatfat),1gprotein(0.75gsoyprotein),10gcarbohydrate,6mgcholesterol,73mgsodium,
0.5gdietaryfiber.
BarCookieVersion
(forHenryFordChocolateChipSoynutCookies)
Preparedoughasabove.Spreadintotwogreased15x10inchjellyroll
pans.Bake
in
preheated
375
Foven
for
20
25
minutes
or
until
golden
8/14/2019 Recipes With Soya
26/26
brown.Coolinpanonwirerackbeforecutting.Cutinto36bars.Nutrition
factsperbarwillbedoubleonedropcookie.
SoynutButterCookies
3/4cupsoynutbutter
1/2cupvegetableshortening
11/4cupfirmlypackedlightbrownsugar
3tablespoonssoymilk
1tablespoonsvanilla
1egg
1/4cupsoyflour
11/2cupallpurposeflour
3/4teaspoonsalt
3/4teaspoon
baking
soda
1/2cuproasted,saltedsoynuts(fortopping)
Preheatovento375F.Combinesoynutbutter,shortening,brownsugar,
soymilkandvanillainlargebowl.Beatatmediumspeedofelectricmixer
untilwellblended.Addegg.Beatjustuntilblended.Combineflour,saltand
bakingsoda.Addtocreamedmixtureatlowspeed.Mixjustuntilblended.
Dropbyteaspoonfuls2inchesapartonungreasedbakingsheets.Flatten
slightlybypressingfoursoynutsineachcookiecenterinpinwheeldesign.
Bakefor7to9minutesoruntilsetandjustbeginningtobrown.Donotover
brown.Cool
1minute
on
baking
sheet.
Remove
cookies
to
wire
rack
to
cool
completely.
Yield:4dozencookies.ServingSize:1cookie.Perserving:86calories,4gfat(0.7gsatfat),2gprotein(1gsoyprotein),10gcarbohydrate,85mg
sodium,4mgcholesterol,0.4gdietaryfiber.
InstantChocolatePudding
2
boxes
(4
serving
size
about
4
oz.
each)
dry
instant
chocolate
pudding
mix*
2cupsvanillaorplainsoymilk
Followdirectionsonpuddingbox,butonlyaddsoymilkamountlistedin
thisrecipe.Refrigerateforatleastonehour.
*Oranyotherflavor.
Yield:2cups.ServingSize:1/2cupPerserving:256calories,1gfat(0gsatfat),2gprotein(2gsoyprotein),60gcarbohydrate,876mgsodium,0mg
cholesterol,0gdietaryfiber.