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Surprising
Soy
BY DANA JACOBI
FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH |
Soy
has gone from geeky health food to a mainstream choice for healthy
eating in appealing ways. Recognizing that, to eat something
regularly, Americans require great taste, speed and a familiar
form, manufacturers have focused primarily on the basics - tofu,
soy milk and edamame, the good-tasting beans resembling baby
limas - that are easy to use. They now give us ready-to-eat choices
that look and taste like other foods we like.
Since
soy is, arguably, the most versatile food in the world, eating
it is simpler and more appealing than you may expect.
For
drinking, soymilk comes in mocha, chai and other delicious flavors,
and in ready-to-chug smoothies. For cooking, use it unsweetened
in any recipe calling for milk. At breakfast, along with soymilk
on your usual cereal, try one of the great-tasting cold cereals
fortified with soy protein. Or have a cup of creamy, fruit-flavored
soy yogurt.
Supermarkets
sell frozen edamame (aid-a-MOM-eh) either in the pod or shelled,
cooked or raw. Podded edamame are such a great snack that some
stores also sell them in the deli case, cooked and ready-to-eat.
Add shelled edamame when cooking any other vegetables. They go
particularly well with broccoli, spinach and carrots, as well
as in pasta sauce, soups, or salads.
With
tofu, dice the many flavorful firm or extra firm versions and
add them to a stir-fry or cold salad. Or, amaze yourself by puréeing
the creamy, silken type of tofu into soups, dips and killer desserts
like a fifty-fifty blend of tofu and melted, dark chocolate.
Cream
of Asparagus Soup - Makes
4 servings
- 1
Tbsp. canola oil
- 1
small onion, chopped
- 4-6
scallions, white part only, chopped
- 1
lb. asparagus, preferably thin*
- 2
1/2 cups fat-free, reduced-sodium chicken or vegetable broth,
divided
- Pinch
cayenne pepper
- 8
oz. (1 cup) soft silken tofu
- 2
tsp. fresh lemon juice
- Salt
and freshly ground black pepper
- Minced
fresh chives, for garnish
Heat
the oil in a small Dutch oven or deep saucepan over medium heat
until hot. Add onion and scallions and sauté until soft,
about 4 minutes.
Meanwhile,
hold asparagus in a bundle and lay flat on a cutting board. Cut
off the tips and set them aside. Cut the stalks into 1-inch lengths,
stopping when the hard, fibrous section at the end is reached.
(Discard ends.) Add cut stalks to the pan, stirring until bright
green, about 1 minute. Pour in 2 cups broth and add cayenne.
Cover and simmer until asparagus is soft, about 15 minutes.
Place
asparagus tips in a small pot. Add the remaining broth. Cook
until tender-crisp, about 5 minutes. Drain asparagus tips, reserving
the liquid. Set tips aside.
Purée
tofu in a blender. Add asparagus and cooking liquid from tips.
Blend to a smooth purée. Add lemon juice. Season to taste
with salt and pepper. Garnish with chives. Serve hot.
*For
easier cooking, the asparagus should be about the same thickness
and length. The thinner the asparagus, the faster the soup cooks.
With fat asparagus, too much liquid may cook out before they
become tender. If that happens, add more broth, as needed, when
puréeing.
Per Serving: Calories:
107, Fat: 5 g. total fat (<1 g. saturated fat), Sodium:
365 mg, Carbohydrates: 9 g, Dietary
Fiber: 3 g, Protein:
7 g.
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