The Soy for Life Foundation participated in the United Community Center (Milwaukee, WI) employee health fair on October 6. We shared the health benefits of adding soyfoods to one’s diet (as well as the cost-savings when adding soy to stretch meals!) with hundreds of employees!…
Research suggests that children who go to school with a good breakfast in their tummies are more alert and focused. The dilemma is figuring out how to provide a quick breakfast with healthy protein with will, make your child feel full longer.
The solution: quick-cooking and Textured Vegetable Protein (TVP; also known as TSP or Textured Soy Protein). Follow the directions on the oatmeal package (just two minutes in the microwave!), add ¼ cup TVP (or TSP) per serving. Let the kids add fresh berries, dried fruit, nuts or seeds and then add a splash of dairy or vanilla soymilk. You and your children can enjoy a hot, healthy, protein-packed breakfast in minutes!
One serving of oatmeal has 5 or 6 grams of protein and ¼ cup TVP or TSP has a whopping 11 grams of soy protein with no cholesterol! Soy protein is also hearty healthy.
The color and texture of TVP and rolled are so similar no one will ever know you boosted the nutrition in this easy bowl of breakfast. Try it tomorrow!
In honor of Mother’s Day we invited mother, chef, and author Tess Challis to share how she incorporates soyfoods into her family’s health diet. Enjoy!
Kids Really Do Love Tofu!
By Tess Challis
I am soy excited to share some kid-friendly ideas with you today! Like many of you, I’m a mom who is constantly trying to find new ways to get her family to eat healthy foods. I’ve personally found soy to be a lifesaver on many occasions. Luckily, my 11-year-old daughter has always loved soy—especially the tofu dishes I make for her….
- 1 cup spelt flour
- 1 teaspoon dried tomato powder
- 1 teaspoon garlic salt
- 1 teaspoon onion powder
- 1 teaspoon dry chives
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup lightly pressed crumbled tofu (use soft or firm)
- 1/3 cup almond or soy milk
- 1/4 cup lemon juice
- 2 tablespoons extra virgin olive oil
- 1/4 cup water
- 1/2 cup finely chopped oyster mushrooms
- 1/2 cup finely chopped onion
- 2 cups tightly packed greens, (arugula, spinach or baby kales works great)
- Vegetable oil spray
- Whisk dry ingredients together in a large bowl.
- Add tofu, almond milk, lemon juice and oil to a blender; blend for about 30 seconds. Pour into the bowl of dry ingredients. Add water to the blender and pulse for about 15 seconds (this step helps gets all of the yummy tofu mix out of the blender). Pour into the bowl.
- Whisk dry and wet ingredients. Fold in mushroom, onions, and greens.
- Heat a cast iron skillet, sprayed lightly with oil, on medium-high. Reduce heat and add 1/2 cup of batter per pancake. Cook on both sides for about 3 minutes (after flipping press down on the cooked side of the pancake with a spatula to flatten out the pancake).
- 1 cup cashews
- 2 tablespoons tamari sauce
- 1 tablespoon lime juice
- 1 to 2 garlic cloves
- 1/4 to 1/2 cup water
- Add cashews, tamari sauce, lemon juice, and garlic to the blender. Use about 1/4 cup of water and blend. Add more water as necessary. You want a thick but easy-to-pour consistency.
- To Serve drizzle cashew sauce over cooked pancakes. Garnish with chives
Winning recipe from Chef Dominic Iannarelli of Splash Seafood Bar & Grill in Des Moines, Iowa
- 1 ½ cups soft tofu, pureed
- 1 cup cashews
- 1 ½ teaspoons sea salt
- 3 tablespoons tapioca flour
- ½ cup water
- 1 tablespoon agar powder
- 3 slices heirloom tomato
- 3 slices tofu mozzarella
- 3 basil leaves
- Extra virgin olive oil
- Balsamic reduction
- Tofu Mozzarella Caprese Salad
- Soak cashews 4-5 hours or until soft. In a blender, add tofu, cashews, sea salt and tapioca flour; blend until smooth. Put into a container and let sit 12-24 hours. In a medium sauce pan, add water and agar powder, bring to a boil; let simmer for 3-4 minutes. Add tofu mixture. With a wooden spoon stir mixture until smooth and glossy. Remove from heat. Scoop 8 ounce mozzarella balls. Set into a salted ice bath, let sit in ice bath for 2 hours to set up. Remove from ice bath and keep in refrigerator for 12 hours to finish setting up.
- On a plate, layer tomato, mozzarella and basil until all slices are gone.
- Serve with steak, fish or other entree.
- 2 tablespoon of olive oil
- 4 cups sliced leek
- 1/2 teaspoon dried thyme or 1 teaspoon fresh minced thyme
- 1 teaspoon oregano
- 1 (14-ounce) sausage-style soy crumbles
- 1 cup feta cheese, crumbled
- 10 sheets of 11-inch long phyllo dough
- vegetable cooking spray
- 1. Preheat oven to 350 degrees.
- 2. Heat oil in large nonstick skillet over medium heat; add leeks, soy crumbles, thyme, and oregano. Sauté 10 minutes.
- 3. Arrange a sheet of phyllo dough on the counter. Spray lightly with vegetable cooking spray. Repeat this process until the five sheets are stacked up. Spread half the leek mixture across the phyllo in a 2-inch wide strip from left to right, approximately 2 inches from the side closest to you. Sprinkle with half the feta cheese.
- 4.Fold in the ends and roll up the strudel. Moisten the seam with a bit of water to seal. Arrange on a baking pan with the seam side down. Spray the top of the strudel with vegetable cooking spray. Repeat with remaining ingredients. Bake for 25 minutes until golden brown. Slice and serve. Yield: 2 strudels, 8 slices each. Serving size: 2 slices.
- CALORIES 308 (44% from fat); FAT 15g (sat fat 3.5g, mono fat 5.3g, poly fat 3.2g); PROTEIN 9.6g; CARBOHYDRATE 11.7g; CHOLESTEROL 17mg; IRON 2.6mg; SODIUM 690mg; CALCIUM 172mg;