Yield: 1 Serving
Meat Analogs (Meat Alternatives) Meat analogs are non-meat foods made from soy protein or tofu, and other ingredients mixed together to simulate various kinds of meat. Meat analogs are sold as frozen, canned or dried foods. Usually, they can be used the same way as the foods they replace. With so many different meat analogs available to consumers, the nutritional value of these foods varies considerably. Generally they are lower in fat, but read the label to be certain. Meat analogs made from soybeans are excellent sources of protein, iron and B vitamins.
Miso is a rich, salty condiment that characterizes the essence of Japanese cooking. The Japanese make miso soup and use it to flavor a variety of foods. Miso, a smooth paste, is made from soybeans and a grain such as rice, plus salt and a mold culture, and then aged in cedar vats for one to three years. Miso should be refrigerated. Use miso to flavor soups, sauces, dressings, marinades and pâtés.
Natto is made of fermented, cooked whole soybeans. Because the fermentation process breaks down the beans' complex proteins, natto is more easily digested than whole soybeans. It has a sticky, viscous coating with a cheesy texture. In Asian countries natto traditionally is served as a topping for rice, in miso soups, and is used with vegetables. Natto can be found in Asian and natural food stores.
Nondairy (Soy) Frozen Desserts
Nondairy frozen desserts are made from soymilk or soy yogurt. Soy ice cream is one of the most popular desserts. Soy ice cream can be found in natural food stores.
Okara is a pulp fiber byproduct of soymilk. It has less protein than a whole soybean, but the protein remaining is of high quality. Okara can be baked (tastes similar to coconut) and can be added as fiber to granola and cookies. Okara has also been made into sausage. Look for okara in natural food stores.
Soy Cheese & Soy Yogurt
Soy cheese and yogurt are made from soymilk. Its creamy texture makes it an easy substitute for sour cream or cream cheese. Soy yogurt can be found in variety of flavors in natural foods stores.
Soy Flour & Grits
Soy flour is made from roasted soybeans ground into a fine powder. There are two kinds of soy flour available: * Natural or full-fat soy flour contains the natural oils found in the soybean. * Defatted soy flour has the oils removed during processing.
Both kinds of soy flour give a protein boost to recipes. However, defatted soy flour is an even more concentrated source of protein than full-fat soy flour. Both flours should be refrigerated. Although soy flour is not used much in our homes today, it is used extensively by the food industry. Replace ¼ to ½ the flour with soy flour in recipes for muffins, cakes, cookies, pancakes and quick breads. Soy flour is gluten-free so yeast-raised breads made with soy flour are more dense in texture. Soy flour can be found in natural food stores and the natural food section of some supermarkets.
Soy grits are similar to soy flour in that soybeans have been toasted and cracked into coarse pieces, rather than the fine powder of soy flour. Soy grits can be used as a substitute for flour in some recipes.
High in protein, soy grits can be added to rice and other grains and cooked together.
Soy Meal & Flakes
In processing, soybeans are cleaned, cracked, dehulled and rolled into flakes. After removal of the soybean oil, the remaining flakes are processed into various edible soy protein products and protein meal for animal feeds.
Roasted soynuts are whole soybeans that have been soaked in water and then baked until browned. Soynuts can found in a variety of flavors, including chocolate-covered. High in protein, soynuts are similar in texture and flavor to peanuts. You can find roasted soynuts in natural food stores and through mail-order catalogs.