20 soy-easy tricks for meatless mealtime magic

The switch is on. Many health-conscious people are switching out at least some of the meat and dairy products in their diets for soy foods. One reason is health. After all, mounting medical evidence shows that eating soy foods can lower cholesterol, relieve the symptoms of menopause and PMS and reduce the risks of heart disease, osteoporosis and some cancers. But another reason is the great taste, variety and convenience of soy foods.

Delicious, protein-rich soy products can make satisfying stand-ins for meat, eggs and dairy in your diet. Thanks to the great selection of eater-friendly products available, making the switch to soy is a cinch, with no need to disrupt your normal family mealtime routine or give up the flavors and textures of your favorite dishes. The fact is, you can prepare many recipes that traditionally call for meat or dairy, simply by substituting the appropriate soy products.

To make the switch to soy foods, it's important to plan ahead. Begin by making a list of menu ideas for the week, using the tips listed here. Meal planning can make grocery shopping easier and can save time. It's also a good tool for keeping your meals varied and helps to ensure that you are eating a well-balanced diet. With the following quick tips, you can learn how to incorporate soy foods into any meal of the day. Whether you want to enjoy soy at breakfast, lunch or dinner, here are some sure-fire ways to eat better without sacrificing flavor:

1. For breakfast, switch from scrambled eggs to scrambled tofu. Simply mash tofu and season with salt, pepper and a pinch of turmeric for color. Saute with some soy cheese or sauteed vegetables, if you like.

2. Replace greasy bacon and sausage with soy breakfast "meats." Cook up a few strips of tempting tempeh bacon or soy sausage links or patties for a real "breakfast of champions."

3. Cow's milk has been called "liquid meat." Use soymilk instead of cow's milk over cereals. While you're at it, slather some tofu cream cheese or other soy spread on your toast or bagel.

4. Fast food breakfast junkie? Try a healthy alternative to that fast food muffin sandwich: Saute a slice of vegetarian Canadian bacon and a thin slab of firm tofu. Top with a slice of soy cheese and layer between two halves of a toasted English muffin.

5. Not a breakfast person? Whip up a delicious shake. Use soymilk, tofu or a soy protein powder along with your favorite fruit for a frothy smoothie to jump-start your day.

6. Brown-baggers rejoice! You can now enjoy your favorite sandwiches with soy deli slices and sliced soy cheese. Choose from a wide range of flavors including ham, turkey, pastrami and pepperoni, for a healthy lunch that's quick, easy and delicious.

7. For a great hot lunch, use frozen veggie burger crumbles or TVP (textured vegetable protein) to make sloppy Joes or a zesty chili.

8. Turn a slab of tempeh into a meaty Reuben sandwich or a convincing "chicken" salad. Use tempeh bacon and soy mayonnaise to make a BLT.

9. Add cubes of baked marinated tofu to salads and sandwiches. Make a great protein-rich alternative to egg salad with crumbled tofu, pickle relish, chopped celery and soy mayonnaise.

10. Stock up on your favorite brands of veggie burgers and tofu hot dogs and you'll always have a crowd-pleasing lunch or light dinner.

11. For dinner ideas, check the natural food store shelf for tofu "helpers" -- spice packets and boxed mixes for everything from stir-fries to stroganoff that can turn a block of tofu into a tempting entree.

12. Update your favorite recipes with soy. Make lasagna with tofu, instead of ricotta, and use soy cheese to replace the mozzarella and Parmesan.

13. Toss some frozen veggie burger crumbles into your spaghetti sauce or use them to replace the ground meat in chili, tacos or any ground meat recipe. Other ground meat alternatives include TVP, grated tempeh or crumbled extra-firm tofu.

14. When there's no time to cook, check out the frozen entrees in your natural food store. Choose from a tempting variety including pot pies, tofu ravioli or lasagna, soy pizza, curried tofu and hearty stews.

15. Sauce it up. Use soft tofu to make creamy salad dressings, sauces and soups. Keep miso paste on hand to flavor soups, sauces and dressings, or to use in spreads.

16. Speaking of sauces, use barbecue sauce, salsa, jerk sauce or teriyaki sauce to liven up sauteed tofu, tempeh and other soy cutlets.

17. dessert, sample one of the great flavors of frozen tofu "ice cream."

18. Make a luscious pie or pudding with the help of a dessert mix designed to transform silken tofu into a creamy confection. Flavors include chocolate, vanilla and lemon.

19. For a soy snack, look for dry-roasted soybeans or "soy nuts." Although high in calories, they pack a walloping 34 grams of protein in just one-half cup. They're also good as a casserole topping or sprinkled on tofu ice cream.

20. Take the opportunity to experiment. Whether you try an exotic Indian curry or Thai stir-fry to wake up your family's taste buds, or stay with more traditional fare, vegetarian cookbooks and magazines are brimming with exciting ways to cook with soy foods.

This recipe for Szechuan Vegetable and Tofu Stir-Fry, one of Vegetarian Times' "The 25 Best Recipes Ever" in 25 years of VT history, is a great place to start.

RELATED ARTICLE: "Meet the humble soybean"

From Better Nutrition contributor, Beatrice Trum Hunter, in her classic book, Beatrice Trum Hunter's Favorite Natural Foods. New York: Simon & Schuster, 1974 (used with permission):

"Meet the humble soybean. This little bean has been used for centuries in the Orient, where it has served as meat, milk, cheese, bread, oil and condiment. It is time to become better acquainted with this versatile legume.

As long ago as 2838 B.C., a Chinese emperor discussed the soybean in a book about plants of his country. The soybean has had a long use in China, Korea and Japan. When Buddhism was established, and meat was excluded from the diet of Buddhists, the use of the soybean and fermented soybean products became widespread.

Today, food fermentations in the Orient are spoken about as the `traditional food fermentations.' These early pioneering efforts in the Orient have contributed greatly to our present knowledge of enzyme fermentation and flavoring agents.

Although you may associate the soybean with the Orient, what may be surprising is to learn that the soybean has been consumed there mainly in fermented form. From experience, many Orientals consider fermented soybeans more palatable and digestible than unfermented ones. In addition, fermented soybean products, such as tempeh, [add] variety and flavor to the basic diet. In this form, foods keep well without spoilage."

Here is a recipe that appeared in Beatrice's original book:

Spiced Soybean Milk

1 quart soy milk
1/4 tsp ginger, ground
1/4 tsp nutmeg, ground
1/3 cup ulsulfured molasses

Blend all ingredients together in an electric blender. Chill. Serves 6.

RELATED ARTICLE: Szechuan Vegetable and Tofu Stir-Fry

4 Servings Dairy-free

A stir-fry is everything you want a weeknight meal to be: fast, filling and fabulous. The cooking moves quickly so it's best to have all the vegetables chopped and the seasonings measured before you begin. Serve with hot cooked rice or noodles.

2 tsp. peanut oil
1/2 cup vegetable broth
1 small onion, cut in half, then thinly
  sliced
1/4 cup red bell pepper strips
1/2 cup fresh or frozen broccoli florets
1/2 cup baby carrots
2 greens onions (white and light green
  parts), slivered
2 Tbs. grated fresh ginger
1/2 tsp. honey
1 tsp. red pepper flakes, or to taste
2 1/2 Tbs. hoisin sauce
2 1/2 Tbs. water
1 lb. firm or baked tofu, well drained and
  cut into strips

In wok or large, heavy skillet, heat oil over medium high heat. Add onion and bell pepper and stir-fry 1 minute. Add broth and bring to a boil. Add broccoli, carrots and green onions and stir-fry 2 minutes. Add ginger, honey and red pepper flakes; cover and cook 2 minutes, or until vegetables are crisp-tender, In small bowl, mix hoisin sauce and water until well blended. Add to stir-fry and mix gently, then add tofu strips and toss gently. Cook, stirring occasionally, just until heated through. Serve right away.

Per serving: 122 calories; 9g protein; 6g total fat (0g sat fat.); 8g carbohydrates; 0g cholesterol; 82 mg sodium; 2g fiber. This Vegetarian Times recipe by cookbook author Nava Atlas.

Robin Robertson is the author of seven vegetarian cookbooks including 366 Healthful Ways to Cook Tofu and Other Meat Alternatives and The Soy Gourmet. Her latest book is Rice and Spice (Harvard Common Press, April, 2000). She also writes a column on vegetarian food for two newspapers, Robin invites readers to log onto her website at RobinRobertson.com.

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