Download Soy Desserts: 101 Fresh, Fun & Fabulously Healthy Recipes fb2

Excellent

thanks

from The Orange County Register
April 19, 2007

by Judy Bart Kancigor, author of Cooking Jewish: 532 Great Recipes from the Rabinowitz Family

They gave us paper. They gave us spaghetti. For thousands of years they've consumed a food so rich in nutrients it prevents heart disease, cancer and osteoporosis and reduces menopausal symptoms.

The Chinese first used soybeans for medicinal purposes around the 15th Century A.D. It has been a staple in their diet for centuries, but not until the 1920's did Americans sit up and take notice.

April is National Soy Month, and I contacted registered dietician Susan Watkins of St. Joseph Heritage Health Care in Fullerton to learn more about the health benefits of soy.

"It's an excellent source of protein," she told me. "Some studies have shown that even 25 grams of soy per day can lower your cholesterol and prevent heart disease."

I've been concerned lately about conflicting reports about isoflavones, a nutrient in soy, actually causing breast cancer.

"The research is inconclusive," Watkins said. "For some people taking isoflavones in excess may increase cell proliferation. It is not recommended that people with estrogen type cancers in their families consume large amounts of soy. I tell people that eating soy is so beneficial. Just don't overdo it."

Cookbook author and chef Patricia Greenberg (a.k.a. "The Fitness Gourmet") agrees, and both advise getting your soy from food and not using powdered supplements. "It is not good to get all of your nutrition from one source" said Greenberg. "Interest in soy based products has skyrocketed, and there are so many varieties available: tofu, soy cheeses and milk, roasted soybeans, meat substitutes, miso, tempeh, even soy sour cream, margarine and cream cheese."

I think of tofu, for example, as a blank canvas, bland by itself, but just waiting to soak up the flavors of whatever you add to it. But how do you incorporate these "miracle" foods into your diet?

Greenberg's first book, "The Whole Soy Cookbook" (Three Rivers Press), was a groundbreaker when it was published in 1998. Besides 175 mouthwatering recipes - Crispy Tofu with Plum and Ginger Sauce, Soy Sour Cream Lemon Loaf, Onion Soy Parmesan Focaccia, Chocolate Soy Brownies - Greenberg explains the health benefits of soy, details the growing list of soy products available and tells how to cook with soy for optimum nutrition.

"Using soy milk, tofu, and soy flour reduces the fat and eliminates cholesterol without skimping on taste and texture," says Greenberg. "No longer do you have to turn down dessert or stop your family from eating sweets if you incorporate these products."

In "Soy Desserts" (ReganBooks) Greenberg proves that even the most decadent treats can be good for you. She recommends substituting soy flour for all-purpose flour when baking. "However," she warns, "it cannot completely replace it. Replace up to 50 percent of the all-purpose flour called for in most recipes for cakes and muffins. And keep them in the refrigerator or wrap them very tightly to keep air and moisture out."

So you'd like to try adding soy to your diet, but where to begin? Greenberg suggests starting out by taking your favorite recipes and replacing some of the ingredients with soy. "When making bean soup use soybeans," she advised. "When making meatloaf, meatballs or meat sauce, use half the amount of beef or chicken and combine it with soy sausage. Use soy milk instead of cream in soups and sauces, and puree some tofu instead of sour cream when making dips. There are so many ways to get soy deliciously into the family diet. Hands down, this chocolate tofu mousse can pass for the real thing."

TOFU CHOCOLATE ALMOND MOUSSE
from "Soy Desserts" by Patricia Greenberg

1 1/2 pounds regular tofu
1/2 cup sugar or light granulated cane juice
1/2 cup unsweetened cocoa powder
1 teaspoon almond extract
1/4 cup almond slivers, toasted, for garnish

In a food processor, puree tofu until smooth. Add sugar, cocoa and almond
extract; continue to process until thoroughly combined. Pour mixture into an airtight container and chill for 2 hours. Serve in individual dessert dishes; garnish with almond slivers. Will keep, wrapped, in refrigerator one week.