Recipes for soy sensations

Make this the year you add soy to your daily diet. The Food and Drug Administration says 25 grams of soy protein per day may reduce the risk of heart disease by reducing blood cholesterol levels.

Here are a few types of soy foods for you to try as you get started.

• Edamame soybeans are harvested when still green and sweet. Serve as a snack or vegetable dish.

• Soy cheese can be a substitute for sour cream, cream cheese, or other cheeses. Top pizza with soy cheese.

• Soy nuts are roasted whole soybeans eaten as a snack. They come in in a variety of flavors.

• Tempeh is a chunky, tender cake made from fermented soybeans. It has a smoky or nutty flavor. Tempeh can be marinated and grilled.

• Tofu is made by curdling soy milk with a coagulant. It is a bland product that absorbs the flavors of other ingredients. Firm tofu is dense and can be cubed and served in soups, stir-fried, or grilled. Soft tofu is good for recipes that call for blended tofu. Silken tofu is a creamy product and can replace sour cream in dip recipes.

For more soy recipes, check out the new cookbook from The Soyfoods Council. Price is $15.90, plus $4 shipping. Call 866/431-9814 or visit www.thesoyfoodscouncil.com.

Greek Salad with Tangy Lemon Tofu Dressing

Start to finish: 30 minutes

1 cup frozen edamame (whole green soybeans)
3 cups torn mixed greens, such as iceberg or romaine
2 large cucumbers, halved lengthwise and sliced
2 cups cherry tomatoes, halved
1 medium red onion, thinly sliced
1/3 cup pitted Greek olives, halved or halved pitted ripe olives
1 12-ounce package soft, silken-style tofu
2 tablespoons soybean oil
2 tablespoons lemon juice
2 cloves garlic, minced
3/4 teaspoon dried oregano, crushed
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup crumbled feta cheese

Step 1: Prepare edamame according to package directions.

Step 2: On salad plates, arrange greens, cucumbers, tomatoes, red onion, olives, and cooked edamame; set aside.

Step 3: In a food processor or blender combine the tofu, oil, lemon juice, garlic, oregano, salt, and pepper. Cover and process or blend until smooth. Stir in feta cheese.

Step 4: To serve, drizzle salad dressing over salad, passing any remaining dressing. Makes 6 servings.

Nutrition facts per serving: 214 calories, 12 g fat (3 g saturated fat), 8 mg cholesterol, 416 mg sodium, 16 g carbohydrate, 4 g fiber, and 13 g protein. Daily Value: 15% vit. A, 47% vit. C, 19% calcium, and 16% iron.

Tropical Smoothie

Start to finish: 10 minutes

1 12-ounce package soft, silken-style tofu
1 medium banana, cut up
3/4 cup frozen whole strawberries
1 cup pineapple-orange juice, chilled
1 8-ounce can crushed pineapple (juice pack), chilled
2 tablespoons honey

Step 1: In a blender combine tofu, banana, strawberries, pineapple-orange juice, undrained pineapple, and honey. Cover and blend until smooth. Serve at once. Makes 4 servings.

Nutrition facts per serving: 177 calories, 2 g fat (0 g saturated fat), 0 mg cholesterol, 17 mg sodium, 36 g carbohydrate, 2 g fiber, and 5 g protein. Daily Value: 1% vit. A, 66% vit. C, 4% calcium, and 1% iron.

Tofu Basil Dip

Start to finish: 15 minutes

1 12-ounce package soft silken-style tofu
1/4 cup olive oil
3 tablespoons seasoned rice vinegar
1/2 cup fresh basil leaves
1 clove garlic, minced
Fresh basil leaves (optional)
Vegetable dippers

Step 1: In a food processor or blender combine tofu, oil, vinegar, basil, and garlic. Cover and blend until smooth.

Step 2: Season dip to taste with salt and pepper. Cover and chill at least 1 hour before serving.

Step 3: If desired, garnish dip with fresh basil leaves. Serve with vegetable dippers. Makes about 1 1/2 cups dip (six 1/4-cup servings).

Nutrition facts per serving: 115 calories, 11 g fat (1 g saturated fat), 0 mg cholesterol, 78 mg sodium, 3 g carbohydrate, 0 g fiber, and 3 g protein. Daily Value: 4% vit. A, 1% vit. C, 2% calcium, and 4% iron.

Tested for you

These recipes were tested by the same food authorities who approve all recipes for Better Homes and Gardens magazine, a sister publication of Living the Country Life magazine. For questions about the recipes, write to:

Mail:
Living the Country Life Food Editor
1716 Locust Street/LN426
Des Moines, IA 50309-3023

Fax: 515/284-3127

E-mail: betsy.freese@meredith.com