Concerned about heart disease? Looking for ways to lower your cholesterol? Add a little soy to your diet!
Indeed, the U.S. Food and Drug Administration has ruled that "soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease." And luckily, what's good for you can taste good, too. Try these delicious soy-based recipes from Dana Jacobi's Amazing Soy (HarperCollins, 2001), and discover just how flavorful soy can be.
Gazpacho Smoothie
Brisk as a bowl of tangy gazpacho and nourishing as a smoothie, this icy, vibrant drink is perfect in summer or winter as a light meal. I use Muir Glen's organic tomato juice, but try a tomato-vegetable blend if you wish. If you include the olive oil, choose one from Tuscany or Puglia that is fruity and strong.
Ingredients:
Serves 1
1 cup tomato juice
1 medium tomato, peeled, seeded and chopped
1 small garlic clove, chopped
1 teaspoon white wine vinegar
Hot pepper sauce
Freshly ground black pepper
3 ice cubes
1 portion soy protein powder
1 teaspoon extra virgin olive oil, optional
1. Combine the juice, tomato, garlic, vinegar, and hot pepper sauce and black pepper to taste in a blender. Add the ice cubes and the protein powder. Whirl until the ice no longer rattles in the container. Add the oil, if using, and whirl to blend.
2. Pour into a tall glass and serve immediately.Per Serving: Calories 249; Soy Protein 25.0 g; Total Protein 32.1 g; Carbohydrates 22.1 g; Fat 5.2 g; Saturated Fat 0.6 g; Cholesterol 0 mg; Fiber 4.0 g; Sodium 741.0 mg.Pontormo SaladChef Cesar Casella, of the restaurant Beppe in New York City, prepares this warm salad with gently scrambled eggs. Using tofu in their place proves how well a recipe can be translated into soy. I serve this salad as a main course for brunch, along with roasted tomato bisque. It is such a simple dish to make that I sometimes make up half the recipe for lunch when I am working at home.Ingredients:Serves 41 tablespoon balsamic vinegar1 tablespoon red wine vinegar1 tablespoon red wineSalt and freshly ground black pepper2 tablespoons extra virgin olive oil4 cups baby salad greens1 teaspoon extra virgin olive oil16 ounces soft tofu, lightly squeezed1/2 teaspoon soy sauce1/8 teaspoon ground turmeric1 teaspoon dried basil1 teaspoon dried oregano1 teaspoon dried thyme1. To make the dressing, whisk together the balsamic and wine vinegars with the wine and salt and pepper to taste in a small bowl. Whisk in the oil and set aside. 2. Arrange 1 cup of the salad greens in the center of four dinner plates and set aside.
3. Heat 1 teaspoon oil in a skillet over medium-high heat. Add the tofu, breaking it up until it resembles scrambled eggs. Mix in the soy sauce, turmeric, basil, oregano and thyme, stirring until the herbs and seasonings are evenly distributed and the tofu smells fragrant, about two minutes.4. Place a quarter of the scrambled herbed tofu over the greens on the prepared plates, and spoon a quarter of the dressing over each serving of the salad. Serve immediately.Per Serving: Calories 165; Soy Protein 10.1 g; Total Protein 11.0 g; Carbohydrates 5.7 g; Fat 12.1 g; Saturated Fat 1.2 g; Cholesterol 0 mg; Fiber 1.3 g; Sodium 44.8 mg.Recipes from Amazing Soy (HarperCollins Publishers, 2001) by Dana Jacobi. Used by permission.
Source: Health & Wellness
