Soy far, soy good
Soy comes in many guises and these foods can be used just as you would use milk, yoghurt, beans or meat. If you’re not used to using soy, try these recipes and give soy a second thought!
Wake-up shake
Place 100ml chocolate soy milk, 50ml strong coffee, 1 banana and 3 ice cubes in a blender and mix until smooth and frothy.
Makes 1 serving Nutritional information: 135 calorie and 2g fat per serving
Soybean hummus
This hummus is very easy to make and great as a dip or sandwich spread
Drain and rinse a 400g can white soybeans and place the beans into a food processor along with 2 cloves of garlic, 2 tbs lemon juice, 2 tbs tahini and 1/4 tsp cumin. Blend until smooth. Season with a little salt and black pepper and add more lemon juice as necessary.
Makes 6 servings Nutritional information: 105 calorie and 4g fat per serving
Tofu fajitas
Heat 1 tsp olive oil in a non-stick frying pan. Gently cook 1 sliced onion, 1 sliced pepper, 1 or 2 chopped chillis and 2 cloves of garlic until softened. Add 200g diced tofu and cook for another few minutes.
Pour in a 300g jar of salsa and stir in 100g grated reduced fat cheese and heat through. Heat 4 flour tortillas in a dry frying pan or in the microwave for 20 seconds. Fill each tortilla with the tofu mix and top with a spoonful of plain soy yoghurt. Serve with green salad.
Makes 4 servings. Nutritional information: 335 calories and 10g fat per serving.
Miso soup
Heat 1 tsp olive oil in a large non-stick pan and gently cook a chopped onion until softened. Add 3 cloves of garlic crushed and 2cm of peeled and grated ginger and cook for a minute or two. Add 200g cubed, firm tofu and cook, stirring occasionally, until browned.
Stir in 1 tbs soy sauce, 1 tbs sherry and 500ml water. Bring to the boil, and add 2 grated carrots and 300g frozen chopped spinach. In a small bowl, thin 2 tbs miso paste with some soup and add back into the soup. Simmer over medium low heat for 5 to 10 minutes, stirring occasionally. Season with black pepper to taste.
Makes 2 Servings. Nutritional information: 185 calories and 6g fat per serving.