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Soy story
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Tips for increasing soy in your diet
Tips for increasing soy in your diet
- Replace fruit juice at breakfast with a glass of sweetened soya milk.
- Top your bowl of muesli with a pot of soy yoghurt instead of milk.
- Make your own sandwich spread with tofu (combine in a blender 250g tofu, 70g onion, 60g celery, 20g soya sauce, 1 tsp paprika, 5g coriander and 130g reduced fat mayonnaise).
- Eat Burgen bread (containing soya and linseeds) instead of your normal wholemeal or white bread.
- Make tofu burgers (mix 350g tofu, 75g rolled oats, 45g grated carrots, 90g chopped onion, 1 tsp chopped coriander, 1 chopped red chilli, 20g soy sauce and 1 egg. Then, shape into 8 burgers, coat with breadcrumbs, and bake at 180C/350F/gas mark 4 for 20 minutes or shallow fry for 10-15 minutes.
- Serve tofu satay with peanut dip as a starter or appetiser (drain a packet of firm tofu on kitchen paper for one hour to remove excess water, then cut into 2-inch cubes. Thread each cube onto a bamboo stick, grill on a high heat for 3 minutes on each side. Serve with satay sauce of peanut dip (blend together 8 tbsp peanut butter, 8tbsp water, 4tbsp cider vinegar, 2 tbsp soya sauce and 2 tbsp brown sugar).
- Use tofu dressing instead of your normal salad dressing (mash up: pack soft tofu with 1 tbsp sugar, 1 tsp salt, 1 tsp soya sauce, 1 tbsp rice wine vinegar or cider vinegar).
- Add soya beans to stews, casseroles or soups. Because they contain very little carbohydrates, dried soya beans need a long time to cook and prepare. Soak them for 5-8 hours, then boil rapidly for an hour and simmer for another 3-4 hours.
- Stir-fry tofu, vegetables and noodles for a quick supper (eg: a packet of boiled egg noodles with chunks of tofu, one tbsp vegetable oil, a couple of handfuls of beansprouts, 1 shredded carrot and 1 thinly sliced green pepper. Then add 2 tbsp soya sauce and1 tsp sesame oil. Cook for about 5 minutes, then sprinkle over 1 tbsp toasted sesame seeds, 2 tbsp toasted cashew nuts and 1 tbsp chopped spring onion before serving.
- Add sprouted soya beans to salads for extra crunch.
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