Rae Udy

RECIPES: Soy Smoothie, Tofu Antipasto, Tofu Chili

By Rae Udy

April is National Soyfoods Month and now is a great time to check out the wide variety of soy foods available. Soy milks, yogurts, noodles, soy-based cheeses and meat alternatives aren’t found just in health food stores anymore. Many soy foods are easily purchased in your neighborhood grocery store.
Tofu is one of the most popular ways to serve nutritious soybeans. Tofu comes in numerous textures and flavors. Choose baked, marinated, smoked or crumbled tofu to use in a variety of recipes throughout the day.
Tofu is made from cooked, mashed soybeans processed into a custard-like cake. It has a neutral flavor and picks up the taste of what you cook it with. It comes in firm, soft and silken textures and is often found in the produce section of stores. Four ounces of firm tofu contains 13 grams of soy protein.
Tofu packaged in water should be refrigerated and used within seven days. Change water daily for best quality. Tofu not used within this time frame should be frozen. Drain all water from tofu and wrap in foil, plastic or freezer wrap and freeze for up to five months. Frozen tofu changes texture and becomes more chewy. This makes the tofu an excellent addition to vegetarian chili, burgers or pot pies.
A Soy Smoothie is a great way to start the day. Containing just 53 calories and one fat gram, this rich and creamy drink also provides three grams of protein and 46 percent of daily value for vitamin C.
Serve Tofu Antipasto as a delightful appetizer or protein-rich salad. Containing no cholesterol, this versatile dish provides potassium, iron, vitamin A and zinc.
Tofu Chili is an easy-to-make vegetarian main dish. One cup is less than 300 calories and provides 13 grams protein and no cholesterol to your healthy diet.
www.soyfoods.org/products/soy-fact-sheets/tofu/
www.fda.gov/Fdac/features/2000/300_soy.html

SOY SMOOTHIE
1 10.5-ounce package soft silken tofu
1 medium banana
2 cups chilled unsweetened orange or pineapple juice
1 8-ounce can unsweetened crushed pineapple, chilled (do not drain)
1 tray ice cubes
Combine all ingredients in blender container. Cover and process until smooth. Add cold water if mixture is too thick. Serve immediately. Yields six servings.

TOFU ANTIPASTO
1 ½ (one and one-half) cups diced tofu
1/3 cup pitted black olives
1 cup fresh mushrooms, quartered
1 cup celery cut into spears
1 ½ (one and one-half) cups sliced tomatoes
1 each red bell pepper and yellow bell pepper, seeded and cut into slices
2 green onions with tops, sliced thin
1 garlic clove, chopped
1 teaspoon oregano
2 tablespoons balsamic vinegar
¼ (one-quarter) cup olive oil
Combine tofu and vegetables in a large mixing bowl or platter. Add remaining ingredients and mix gently to combine. Marinate at room temperature for 30 minutes. Serve as an appetizer with whole grain crackers or over fresh greens as a salad. Yields eight servings.

TOFU CHILI
2 cups firm tofu, crumbled
1 clove garlic, minced
1 teaspoons low-salt soy sauce
1 cup onion, chopped
1 large green pepper, chopped
1 carrot, thinly sliced
1 tablespoon olive oil
1 cup tomatoes, chopped
1 16-ounce can tomato sauce
1 15-ounce can dark red kidney beans
½ (one-half) teaspoon dried basil, crushed
1 teaspoon cumin
1 teaspoon cayenne pepper
1 6-ounce can tomato paste
Garnish with: minced onion, grated Cheddar cheese, avocado slices
In a mixing bowl, combine drained tofu, garlic, chili powder and soy sauce and set aside. In a large skillet, cook onion, green pepper and carrot in oil until onion becomes transparent. Add tofu mixture and cook and stir five minutes over medium heat. Add remaining ingredients. Cover and simmer for 30 minutes. Serve in soup bowls and top with garnishes. Yields eight one cup servings.