The joy of soy

Rich in protein, soy is packed with disease-fighting vitamins and nutrients, available in various food types and tastes good too! Incorporate more soy into your diet with these simple tips.

Tofu and go

Tofu picks up the flavor of whatever you cook it with- try it in your favorite stir-fry, grill it with a tasty marinade, or cube it and add it to soup.

Snack on soy

Pack a 1/2 cup of edamame to satisfy that afternoon snack craving. If crunch is what you desire, try roasted soy nuts. Both provide a low-cholesterol, high protein hunger fix.

Make a healthy addition

Add soymilk to your favorite smoothie recipes to get an extra protein boost or add to your coffee for cholesterol-free goodness.

Try this healthy soyamilk soup recipe:

White corn chowder

Ingredients:

1 tablespoon olive oil or unsalted butter

1 large leek, white and pale green parts only, cleaned and diced

1 rib celery, finely diced

2 shallots, minced

1 clove garlic, minced

3 cups vegetable broth

2 cups plain Silk soymilk

2 cups fresh or frozen (thawed) corn kernels

2 medium potatoes, peeled and finely diced

1 bay leaf

1/2 teaspoon fresh thyme

1 teaspoon kosher salt

1/2 red bell pepper, seeded and finely diced

Freshly ground pepper

1 to 2 tablespoons chopped chives or fresh tarragon for garnish

Preparation:

Heat oil in heavy stockpot or Dutch oven over medium heat. Add leek, celery, shallots and garlic and cook over medium heat 3 to 4 minutes. Add vegetable broth, soymilk, corn, potatoes, bay leaf, thyme and salt. Bring to boil and simmer 5 to 7 minutes or until potatoes are tender.

Transfer 1 cup vegetables and 1/2 cup broth to food processor or blender and puree until smooth. Return to pot. Add bell pepper and simmer another 2 minutes. Season with pepper to taste and garnish with chopped chives.

Serves 6

Visit SilkSoymilk.com to learn more

Snapper in sour soup

There are lots of different versions of sinigang or sour soup. In the province where I came, it is usually with "bangus" or milkfish and lots of vegetables like string beans, "kangkong" or river spinach, tomatoes, green finger pepper and raddish. Each soup have different bases, these includes tamarind or sampalok, calamansi or Philippine lemon citrus, guava and santol. There are also lots of instant commercial sour seasoning cubed or powdered like Knorr sinigang.

A very simple and quick Filipino dish.

A recipe example that we had this lunch:

1k maya maya or red snapper

100 g mustard

4 tomatoes

80 g raddish

2 pieces green finger pepper

200 g sampalok (tamarind) or 20 g powdered tamarind seasoning

2 onions

4 cloves of garlic

3 tbsp of patis or fish sauce

1 l of rice wash or water

Instructions:

Boil sampalok in water until the shell shows cracks. Let cook then peel off the shells and with a strainer pour sampalok (including water) into a bowl.Gently massage the sampalok meat off the seeds, strain again.

In a pot, saute garlic and onion then add the tomatoes. Let simmer for 5 minutes.

Add rice wash or water then bring to a boil then simmer for 5 minutes. Add the fish, remaining vegetables and fish sauce. Let boil for 5 minutes. Do not over cook or else the fish will fall apart.

Serve piping hot.

Tip:

Instead of sampalok fruit (tamarind), you can substitute it with the powdered tamarind seasoning.

Enjoy!