Rae Udy

Recipes: Soy Tacos and Soy Burritos

Beans, berries, citrus fruits, whole grains, cruciferous vegetables, tomatoes and tea. What do all theses different foods have in common?
These foods are some anti-cancer foods experts are encouraging us to eat more of. Research has shown these foods can help destroy carcinogens before they have a chance to cause cancer or they may stop or slow cancer cells from spreading or growing.
Beans, or legumes, supply an ample amount of folate, which can guard against DNA damage. Experts suggest four to five servings a week of pinto, chickpeas, lentils, peas or other beans.
They also encourage a daily serving of soy. Soybeans contain isoflavones and may block estrogens that may encourage the growth of hormone sensitive cancers.
Soy milk, tofu and soy cheese are easy to find in most large supermarkets. Look for tofu and soy cheese in the produce section. You may need to visit a health food store for soy protein powder and soy meat substitutes.
Textured Vegetable Protein, or TVP, is a soy fast food, just add hot water and set aside for a few minutes. Use as a substitute for ground beef in most recipes. There are beef and chicken flavors now available, but are still vegetarian.
There are also dozens and dozens of quick and easy mixes available for making soy loafs, meatball, burgers, casseroles and much more.
We love Tex-Mex at my house and Soy Tacos and Soy Burritos are the most requested. High in protein and low in fat, can’t beat that.

SOY TACOS
1 cup TVP granules
2/3 cup boiling water
¼ (one-quarter) cup mild hot sauce
8 whole grain corn taco shells
1 small head lettuce, chopped fine
1 large tomato, chopped coarse
1 cup shredded low-fat cheddar cheese or soy cheddar cheese
Place TVP in a mixing bowl. Pour boiling water over and stir in hot sauce. Cover and set aside for ten minutes while preparing other ingredients. In a preheated 350 degree oven, warm taco shells for five minutes. Remove from oven and cool slightly. To fill each taco, scoop two tablespoons of TVP into bottom of shell. Top with lettuce, tomato and sprinkle with cheese. Pass hot sauce to add to taste. Makes eight large tacos.

SOY BURRITOS
2 cups TVP granules
1 cup boiling water
¼ (one-quarter) cup mild hot sauce
8 ten inch whole wheat flour tortillas
1 cup shredded low-fat Monterey Jack cheese or soy cheese
Place TVP in a mixing bowl and stir in hot water. Cover and set aside for ten minutes. Add hot sauce and stir. Place a tortilla on a microwave pie plate. Spread about one-third cup of TVP mixture down center of tortilla. Sprinkle with cheese. Place in microwave and cook for one minute or until cheese is melted. Remove from microwave. Fold lower one-third of tortilla up to cover filling and fold both sides over envelope style to close burrito. Repeat until all burritos are cooked. Serve hot with more hot sauce. You can also add chopped tomatoes, sliced olives or chopped green onions for variety.