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"GREEN" RECIPES :

The Wonder of Soy

by Courtney Schmidt

Welcome to the land of soy. The soybean is truly an incredible bean and is often called "the miracle crop" because of its many important uses. Soybean oil and protein are used in food, feed and industrial products.

Both the oil and protein have the highest rating of world food consumption compared to any other food source. The oil provides us with vegetable oil, soy butter, salad dressing and mayonnaise.

Whole soybeans and protein from the soybean meal are used in products such as tofu, soy sauce, soy milk, natto, miso, tempeh, sprouted soybeans, soy butter (as in peanut butter) and soy flour. Examples of industrial applications include the use of oil as a carrier in inks and paints. It also provides an environmental-friendly fuel for diesel engines. In addition, the protein is used in industrial products such as plastics and adhesives.

The latest research shows the use of soy to lower cholesterol , reduce the risk of heart disease, cancer, and osteoporosis, prevent bone loss, regulate blood sugar, enhance immune function, relieve constipation, ease the symptom of menopause, promote contraception, regulate bowels, reduce triglycerides, and prevent or dissolve gallstones and kidney stones.

So enjoy and explore this extremely versatile plant. It truly is a wonder.

RAW VEGETABLE GARDEN SALAD AND VINAIGRETTE HEALTH DRESSING (serves 3-5)

Ingredients

For the salad: 2 stalks of celery, chopped - 1/2 cup red cabbage, chopped - 1 bell pepper & seeds, diced - 1/2 cup alfalfa or sunflower sprouts - 1/2 cucumber, chopped - 2 spring onions & tops, chopped - 1 carrot, grated 1 turnip, grated - 1 raw beet, grated - 1 ripe avocado, diced - 1 cup green cabbage, sliced - 3 tomatoes, medium size

For the dressing: 1/2 Cup Bragg Apple Cider Vinegar - 1/3 tsp Bragg Liquid Aminos (soy sauce) - 2 tsps raw honey - 1 Tbsp. lemon juice - 1/3 cup virgin olive oil, or a blend of flax, soy or sesame oils - 1 tbsp fresh herbs, minced, or a pinch of Italian or French dry herbs

1. Prepare the vinaigrette dressing in advance. Blend the ingredients in a blender or jar, then refrigerate in a covered jar. For a delicious herbal vinegar, in quart jar add 3 cup of tightly packed, crushed fresh sweet basil, tarragon, dill, oregano, or any fresh herbs desired, combined or singly (if you choose dried herbs, use 1 to 2 tsp.) Now cover to top with Bragg Organic Raw Apple Cider Vinegar and store 2 weeks in warm place, then strain and refrigerate.

2. To make the salad, chop, slice or grate vegetables fine to medium for variety in size.

3. Mix vegetables thoroughly and serve on a bed of lettuce, spinach, watercress or chopped cabbage.

4. Serve choice of fresh squeezed lemon, orange or dressing separately. Chill salad plates before serving. Always eat salad first before serving hot dishes.

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TOFU LASAGNA (serves 8-10)

Ingredients

16 ounces of wholewheat lasagne noodles

For the sauce: 1 large (28 ounce) can crushed tomatoes - 1 8 ounce can tomato paste - 1 quart water 1 package (12 ounces) tofu Italian style sausage, in 1/2 inch slices - 1 large onion, chopped - 5 to 6 cloves of garlic, minced - 1/4 to 1/2 pound of mushrooms, chopped - 4 to 5 stalks of celery, chopped - 1 red bell pepper, chopped - 1 bunch of parsley, chopped - 1/3 cup of chopped fresh basil - 2 tsps dried oregano - 1 tsp dried marjoram - 1/2 to 1 tsps of Mrs. Dash spicey blend

For the filling: 1 lb Tofu (soy cheese) - 1 tablespoon of Garlic powder - 1 tsp oregano - 1 tsp Basil - 1 tsp Lemon juice - 1 Tbsp olive oil

1. To make the sauce and the filling, just blend all the ingredients well in a blender or jar.

2. Spray one large or two medium size baking pans with nonstick spray. Put about 1/2 to 3/4 cup of sauce in the pan, alternating one layer of uncooked noodles, a thick layer of sauce, another layer of uncooked noodles, a layer of tofu filling, another layer of noodles, then sauce and noodles again. Cover with a lid or foil and bake at 350 F for about an hour and 15 minutes

3. Cover with a lid or foil and bake at 350 F for about an hour and 15 minutes. Let stand 15 to 30 minutes before serving. It is much easier to serve that way.

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TOFU LOAF (4-6 servings)

Ingredients

1 medium onion - 1 cup of rolled oats (or whole grain bread crumbs or crushed cornflakes) - 1 1/2 pounds tofu, mashed - 1/2 cup of chopped parsley - 1/3 cup of soy sauce - 1/3 cup of ketchup - 2 Tbsp. dijon mustard - 1/4 tsp. black pepper - 1/4 tsp. garlic powder

1. Preheat the oven to 350° F, then mix all ingredients together.

2. Press the mixture into a teflon loaf pan (you can spray a bit of PAM (non-stick spray), then bake for one hour.

3. Let the loaf cool for about 15-20 minutes before trying to remove it from the pan, then slice it and enjoy it!

This loaf also freezes well. I slice it up, then wrap the sliced loaf in wax paper and plastic wrap and stick it in the freezer. I calculated the calories per slice: if you were to slice the loaf into 9 one-inch slices (using the rolled oats), that would be 150 cal/slice.

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SOY BROWNIES

Ingredients (for 16 brownies)

1 1/2 cups of unbleached all-purpose flour - 1 cup of sugar - 1 cup of unsweetened cocoa powder - 2 tsps baking soda - 4 ounces of soy yogurt - 1 cup of vanilla or original soymilk - 1 Tbsp vegetable oil - 1 tsp of pure vanilla extract

1. Combine all the dry ingredients.

2. Mix the yogurt, Silk, and oil in a blender or food processor. Add the mixture to the dry ingredients and stir through.

3. Bake in a greased baking pan (8"x8") for 25 minutes at 425 degrees. Then take the brownies out of the oven and let them cool before serving.

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