When autumn leaves take on color and the days get cooler, it’s time to explore the rich flavors and textures of cool-weather cuisine. The Soyfoods Council offers a selection of tempting recipe ideas that feature soyfoods and harvest ingredients. They’re also recipes you can feel good about. When you combine seasonal fruits and vegetables with healthful soyfoods ingredients, you tap into the flavors of fall while offering your family foods that boast an improved nutrition profile over traditional recipes. Soyfoods such as tofu, soymilk and soy yogurt are low in saturated fat, high in polyunsaturated fat and provide essential omega-3 fatty acids. Like all plant proteins, soybeans provide all of the essential amino acids. However, the amino acid pattern in soy protein comes closer to meeting human requirements than other plant proteins. In fact, the quality of soy protein is comparable to animal proteins.
Quick breads are great for breakfast, snacks and even dessert when they’re paired with fresh fruit. Fresh Apple Bread features several soyfoods, including soft tofu, light vanilla soymilk and soy flour. It’s made with shredded apples and seasoned with brown sugar, cinnamon and cloves. Cinnamon Zucchini Bread is made with silken firm tofu and egg whites, and gets its flavor from grated zucchini, chopped walnuts and cinnamon.
Seasonal salad ideas include Romaine Salad with Edamame and Creamy Horned Melon Dressing. In this flavorful and colorful salad, edamame, Braeburn apples, red onion and romaine lettuce are enhanced by a dressing made with nonfat buttermilk, reduced-fat mayonnaise, horned melon (also known as kiwano), lemon juice and salt and pepper. Another robust idea—The Soybean, Tomato and Smoked Mozzarella Salad— highlights cherry, pear or grape tomatoes. This busy-day recipe starts with canned tan soybeans and black soybeans, and combines them with fresh tomatoes, thawed frozen peas, red onion, shredded fresh basil, cubes of smoked mozzarella cheese and vinaigrette.
Fall dessert ideas from The Soyfoods Council include Pumpkin Pie made with silken tofu, and Apple Cinnamon Soy Crepes filled with sautéed Granny Smith apple slices. The crepes feature egg substitute, a blend of all-purpose flour and soy flour, plain soymilk, molasses, soybean oil, baking powder, salt and cinnamon.
For recipes and other soyfoods resources, visit the Soyfoods Council website at www.thesoyfoodscouncil.com.
About the Role of Soyfoods in a Healthful Diet: Soyfoods have played an important role in Asian cuisines for centuries. In recent years they have become popular in Western countries because of their nutrition and health properties. Soyfoods are excellent sources of high-quality protein and provide a healthy mix of polyunsaturated fat. In addition, independent of their nutrient content, there is very intriguing evidence indicating soyfoods reduce risk of several chronic diseases including coronary heart disease, osteoporosis and certain forms of cancer. All individuals are well advised to eat a couple of servings of soyfoods every day.