Get More Soy In Your Life

By now the message seems pretty clear: getting more soy into our diets can help improve our health. For a variety of reasons, soy has been connected to cancer prevention and may fight symptoms of menopause and osteoporosis. Because it is low in fat and high in protein, it is often used as a meat substitute by those who are watching their weight.

Still, we wander the supermarket aisles wondering. We stare as blankly at a package of tofu as it stares back at us. What do we do with it? And what about all of those other soy products? How do we use them? Unless you’ve grown up with soy, you’re likely to be mystified.

But the clamor for increasing soy in the diet has grown. There is substantial evidence that consuming 25 grams of soy protein daily can lower total and LDL (“bad”) cholesterol levels. Easing soy into the diet may also reduce the risk of coronary heart disease, a claim the Food and Drug Administration has allowed to appear on labels since last fall.

It adds up to one great little package--if, of course, you know what to do with it.

First, there are simple ways to incorporate soy foods into your diet. One of the easiest is to use soy milk. Stir it into coffee; pour it over cereal; blend it with fruits for breakfast drinks; use it in place of milk for puddings and pie fillings; add it to mashed potatoes. It can take the place of regular milk in most cooking and baking.

Tofu can seem more intimidating because it comes in a variety of styles, with consistencies ranging from almost as firm as cheese to silken and nearly liquid, almost like yogurt or mayonnaise.

Firm tofu can be cubed or crumbled and added to stews, stir-fries, soups or spaghetti sauces. Slice it and cook it on the griddle, or use it in any dish for which it needs to hold up well in cooking. (Even firm tofu tends to be a bit delicate, though, so handle it carefully.)

Regular tofu is best as an ingredient in casseroles, soups and salads. The softer tofus--the softest is also called silken--can be cubed and stirred into dishes such as scrambled eggs, dips and dressings. Or use soft tofu as a substitute for mayonnaise.

Fresh tofu is often sold packed in water; it can be kept refrigerated, unopened, in its tub, though it’s a good idea to cover it with fresh water daily and store it in an airtight container. Firm tofu will keep a week or so, silken tofu only three days. Check for an expiration date when you purchase it. Silken tofu sold in vacuum-packed cartons can be stored in the pantry several months; check for the expiration date.

Fresh tofu has little odor. If it smells sour and the water looks cloudy, discard it.

Miso, or soybean paste, is distinctive in soups, marinades and dressings. It is most commonly used as a seasoning in Asian cooking or to preserve fish and meat and pickle vegetables. It is very strong and salty, so a little goes a long way.

Soybeans themselves are becoming popular. Edamame, or soybeans in the shell, are showing up on appetizer menus. They’re popular in Asian restaurants. Fun to eat, tasty and high in protein, edamame are available freshly cooked and frozen in specialty and health food stores and some grocery stores.

Fresh soybeans can be found in the produce section of supermarkets and farmers markets. They can be used in soups. Roasted until crunchy, they make a good high-protein snack in place of nuts. Or sprinkle them over salads. They’re also available dried and canned.

If you’re a sprouts fan, try soy sprouts. Look for them at farmers markets and some grocery stores. Use them in salads and sandwiches as you would other sprouts.

It’s not too difficult to transform that plain soy product into something that tastes good. Experiment with each product and try incorporating soy into the foods you regularly cook. When you’ve done it well, it will come as a surprise that soy is suddenly part of your everyday diet.

Brown Rice Pudding

Active Work Time: 10 minutes * Total Preparation Time: 1 hour

This low-sugar, whole-grain rice pudding would be a comforting alternative to oatmeal on a cool January morning. Make it ahead; it tastes even better the second day.

1/2 cup brown basmati rice

2 cups water

6 green cardamom pods

1 quart low-fat soy milk

1/4 teaspoon salt

1 stick cinnamon

2 tablespoons brown sugar, packed, plus more for garnish

1/4 cup egg substitute

* Combine rice and water in saucepan and bring to boil. Reduce heat and simmer 5 minutes. Drain rice and set aside.

* Wrap cardamom pods in cheesecloth and tie with string. Place in large saucepan and add soy milk, rice, salt, cinnamon stick and 2 tablespoons brown sugar. Bring to boil. Reduce heat to medium and simmer until rice is tender and liquid reduces until pudding-like, 45 to 50 minutes. Remove cinnamon stick and cardamom packet from saucepan. Blend a little of hot liquid into egg substitute, then stir all into hot pudding. Heat and stir just until thickened, about 1 minute. Let cool slightly, then serve in large shallow bowls and sprinkle with brown sugar.

4 (1/2-cup) servings. Each serving: 188 calories; 199 mg sodium; 0 cholesterol; 5 grams fat; 28 grams carbohydrates; 10 grams protein; 3.28 grams fiber.

Mother Nature Tofu Sandwiches

Active Work Time: 20 minutes * Total Preparation Time: 30 minutes plus 1 hour standing

The Sweet Miso Dressing adds an interesting flavor to the tofu and vegetables in these sandwiches. Soybean oil can be found in health food stores and specialty markets.

1/2 (14-ounce) package firm tofu

1/3 cup flour

1/2 teaspoon salt

1/4 cup egg substitute

1/2 cup Italian-style bread crumbs

1/2 cup soybean or other oil

1/4 cup Sweet Miso Dressing

4 whole-wheat kaiser rolls, cut in half

1 cup soy or clover sprouts

8 slices tomato

1 cup shredded carrots

1 cup shredded lettuce

* Slice tofu crosswise into 4 slices. Place on tray lined with paper towels. Cover with paper towels and pat tofu to absorb moisture. When towels become soaked, replace with new towels. Let tofu stand and drain about 1 hour.

* Combine flour and salt. Dip both sides of tofu slices in flour mixture, then in egg substitute, coating evenly, then in bread crumbs to coat.

* Heat oil in skillet over medium-low heat until hot. Add breaded tofu slices and cook until golden brown, 2 to 3 minutes per side. Drain on paper towels.

* Spread 1 tablespoon Sweet Miso Dressing on each kaiser roll. Top bottom half of each bun with 1 slice fried tofu, 1/4 cup sprouts, 2 slices tomato, 1/4 cup shredded carrot and 1/4 cup shredded lettuce. Place roll top on each sandwich, cut into halves and serve.

4 servings. Each serving: 467 calories; 1,073 mg sodium; 6 mg cholesterol; 15 grams fat; 64 grams carbohydrates; 21 grams protein; 1.28 grams fiber.

Sweet Miso Dressing

Active Work and Total Preparation Time: 5 minutes

The dressing also can be used for salads or as a dip for fresh vegetables.

1/2 cup mayonnaise

2 tablespoons sweet yellow miso

1 teaspoon soy sauce

1/2 teaspoon rice vinegar

1/4 teaspoon minced ginger root

1/2 teaspoon sesame oil

* Blend mayonnaise, miso, soy sauce, vinegar, ginger and sesame oil in food processor or blender. Store up to 1 week in refrigerator.

1/2 cup. Each tablespoon: 69 calories; 304 mg sodium; 4 mg cholesterol; 5 grams fat; 5 grams carbohydrates; 1 gram protein; 0.11 gram fiber.

Green Bean and Steamed Beet Salad With Tofu Vinaigrette

Active Work Time: 10 minutes * Total Preparation Time: 1 hour plus 1 hour 30 minutes standing

1/2 (14-ounce) package regular tofu

1 clove garlic, minced

1 teaspoon Dijon mustard

1 tablespoon white wine vinegar

1 tablespoon lemon juice

1/4 cup olive oil

1/4 teaspoon sugar

1/2 teaspoon salt

Freshly ground pepper

1/2 pound green beans, steamed

1/2 pound whole beets, steamed and sliced

2 cups spinach leaves

* Drain liquid from tofu. Place on tray lined with paper towels. Cover with paper towels and pat tofu to absorb moisture. When towels become soaked, replace with new towels. Let tofu stand and drain about 1 hour. Cut tofu into 1/2-inch cubes and place in shallow dish.

* Whisk together garlic, mustard, vinegar, lemon juice, oil, sugar, salt and pepper to taste in small bowl. Pour over tofu; let stand 30 minutes, stirring occasionally.

* Arrange green beans and beets on 4 plates lined with spinach leaves. Spoon marinated tofu over of vegetables.

4 servings. Each serving: 245 calories; 398 mg sodium; 0 cholesterol; 18 grams fat; 14 grams carbohydrates; 11 grams protein; 1.41 grams fiber.

Edamame

Active Work and Total Preparation Time: 15 minutes

1 pound fresh soybeans

1 tablespoon salt

* Rinse soybeans under cold running water and drain. Bring 1 quart water to boil. Add salt and soybeans. Return to boil. Reduce heat and simmer until soybeans easily pop out of pod, 6 to 8 minutes. Drain and serve in mound on large platter.

2 to 4 servings. Each of 4 servings: 167 calories; 1,787 mg sodium; 0 cholesterol; 8 grams fat; 13 grams carbohydrates; 15 grams protein; 2.33 grams fiber.

Roasted Soybeans

Active Work Time: 5 minutes * Total Preparation Time: 30 minutes

These roasted soybeans are delicious eaten as is for a snack, or sprinkle them over salads for added crunch.

1 cup fresh soybean pods

1 tablespoon soybean or other oil

Salt

* Toss soybeans with oil on baking sheet. Roast at 375 degrees, stirring occasionally, until beans begin to brown lightly, 20 to 25 minutes. Remove from oven; season with salt. Cool on tray lined with paper towels.

1 cup. Each tablespoon: 31 calories; 21 mg sodium; 0 cholesterol; 2 grams fat; 2 grams carbohydrates; 2 grams protein; 0.33 gram fiber.

Miso Grilled Salmon

Active Work Time: 10 minutes * Total Preparation Time: 15 minutes plus 2 hours marinating

Marinate the fish overnight for full flavor. Just before removing the fish from the grill pan, brush some sauce on top.

1/2 cup sweet white miso

1/4 cup water

3 tablespoons dry Sherry

2 tablespoons sugar

2 tablespoons minced ginger root

2 teaspoons minced green onion

4 (4-ounce) salmon filets

Nonstick cooking spray

* Whisk together miso, water, Sherry, sugar, ginger and onion. Place filets in shallow glass dish and coat with miso mixture. Cover and refrigerate several hours or overnight.

* Scrape excess miso from fish to prevent burning. Cook on stove top grill pan sprayed with nonstick cooking spray over medium-high heat until fish flakes easily when tested with fork, 3 to 5 minutes each side. Brush filets with miso sauce during last few minutes of grilling to glaze. Serve with steamed brown rice sprinkled with ground seaweed.

4 servings. Each serving: 241 calories; 1,300 mg sodium; 35 mg cholesterol; 8 grams fat; 13 grams carbohydrates; 24 grams protein; 0.87 gram fiber.

Breakfast Eggs ‘n Lox on Toasted Bagel

Active Work and Total Preparation Time: 20 minutes

1/4 (14-ounce) carton regular tofu, drained

1 teaspoon butter

1 teaspoon oil

2 tablespoons minced green onion, plus more for garnish

1/3 (3-ounce) package smoked salmon, minced

4 eggs, beaten, or 1 cup nonfat egg substitute

1 whole-grain bagel, split in half and toasted

1/4 cup low-fat sour cream

Tomato wedges, for garnish

* Cut tofu into 1/2-inch slices and drain on paper towels, patting dry, then cut into 1/4-inch cubes.

* Heat butter and oil in small skillet over medium heat until butter is melted and skillet hot. Saute tofu until lightly browned, stirring, 2 to 3 minutes. Add 2 tablespoons green onion and salmon and saute over medium-low heat 1 minute. Stir in eggs. Cook until outer edges of eggs are set, then slowly stir as for scrambled eggs. Divide eggs between 2 bagel halves. Spoon dollops of sour cream atop eggs and garnish with green onion. Serve with tomato wedges.

2 servings. Each serving: 328 calories; 596 mg sodium; 443 mg cholesterol; 22 grams fat; 29 grams carbohydrates; 30 grams protein; 1.12 grams fiber.

Miso Eggdrop Soup

Active Work and Total Preparation Time: 15 minutes

This is a light yet satisfying warm-up soup for cool weather. Add shrimp or chicken for a heartier version. Dashi is available at Japanese markets.

4 cups water

1 tablespoon dashi (instant Japanese soup base)

2 baby bok choy, sliced crosswise into 1/2-inch strips

1/2 (14-ounce) carton tofu, cut into 1/2-inch cubes

2 green onions, sliced

1 tablespoon sweet white miso

1 egg, slightly beaten

Cilantro leaves, for garnish

* Combine water and dashi and heat to boiling. Stir in bok choy and tofu. Simmer until bok choy is tender, 3 to 5 minutes. Stir in onions and miso. Bring just to simmer. Turn off heat and drizzle in egg. Cover and let stand a few minutes for egg to set. Spoon into 4 serving bowls and top with cilantro leaves.

4 servings. Each serving: 109 calories; 226 mg sodium; 53 mg cholesterol; 6 grams fat; 5 grams carbohydrates; 11 grams protein; 0.63 gram fiber.

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Health Online

The focus of much soy research is on isoflavones, a phytochemical found in soy foods many scientists believe to be the primary source of soy’s health benefits. It’s unclear how much soy isoflavone should be included in the diet to be preventive, and even less clear is how many isoflavones are found in various soy products. Manufacturers are not required to list the amounts on their nutrition labels, though some are beginning to do so.

Varieties of soybeans, manufacturing processes and environmental conditions all can affect isoflavone content.

According to the Food and Drug Administration, you need to consume at least 25 grams or more of soy protein a day to show significant reduction in cholesterol.

For other information on soy foods, check these Web sites:

* United Soybean Board, https://www.talksoy.com or (800) 825-5769

* Indiana Soybean Board publishes U.S. Soyfoods Directory, https://www.soyfoods.com

* “Soy and Human Health” page from Clare M. Hasler at the University of Illinois, https://www.ag.uiuc.edu/~stratsoy/expert/askhealth.html