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Serves 4 This one-pot meal combines textured soy protein with brown rice and four vegetables—carrots, onion, peppers and tomatoes. Ingredients 4 bell peppers, tops removed 1/2 onion, diced 1 cup brown rice 2 cups baby carrots 1/2 cup TSP 1 can tomato sauce 1 can stewed tomatoes 1 Tbsp. dried parsley 2 tsp. herbes de Provence 1 tsp. dried tarragon 3/4 cup grated cheese (Cheddar, Swiss, etc.) 2 cups baby carrotsSalt and pepper, to taste Instructions Precook brown rice with onion in Instant Pot. Remove tops and seeds from bell peppers and set peppers aside. When rice and onions are cooked, add stewed tomatoes (reserving juice), TSP, seasonings and grated cheese. Stuff the hollowed-out peppers with this mixture. To the Instant Pot, add 1 can of tomato sauce and the juice from stewed tomatoes, baby carrots, and stuffed peppers. Setting the Instant Pot on Manual, cook peppers at high pressure for 9 minutes; using a quick release.To serve: Cut cooked peppers in half, spoon tomato sauce over the peppers and serve with carrots.

This recipe comes from Barb Overlie, of Lake Crystal, Minnesota. Barb is a VSP or volunteer soy promoter, and has been doing cooking demonstrations with soy since 1982. She finds that Midwesterners are most receptive to soy when it’s combined with familiar foods. Here, tofu replaces ricotta cheese for the filling in the shells. With the Instant Pot technique, we save 20 minutes! Ingredients 18 large pasta shells 1 26-ounce jar of your favorite pasta sauce 1 egg (or egg replacer such as ground flaxseed and warm water or VeganEgg) 1 (12.3-ounce) package silken soft tofu (mashed) 2 cups shredded mozzarella cheese, divided (or grated Follow Your Heart vegan gourmet mozzarella) 3/4 cups grated Parmesan cheese, divided (or vegan Parmesan-style shreds) 2 tablespoons chopped fresh parsley Instructions Cook pasta shells according to package directions; drain. In large bowl, beat egg or egg replacement. Stir in tofu, 1 3/4 cups mozzarella cheese, 1/2 cups Parmesan cheese and the parsley. Spray or lightly coat a 7-inch spring form pan or round oven-safe dish* with oil. Pour 1 cup of water in the Instant Pot. Place a trivet in the pot. Uncovered, select “sauté” and then use the “adjust” button to toggle to low. To assemble the shells, spread 1 cup of the sauce in the pan or dish. Fill cooked shells with tofu/cheese mixture. Arrange filled shells in the pan or dish. Pour remaining sauce over shells. Top with remaining mozzarella and Parmesan. Cover with foil and place on the trivet in the pot. Cover the Instant Pot, set the valve to “sealing” and select manual (default of high pressure) for 20 minutes. Allow for a natural release (release after 10 minutes). Carefully remove the pan or dish from the Instant Pot, remove the foil (away from you to avoid the steam). Serve immediately or place under a broiler for just a few minutes until brown. Notes You need enough room between the side of the pan and the Instant Pot liner to retrieve the hot pan once done cooking. You can use a nonstick casserole dish with a handle or use stretch cooking bands around the pot. If making the entire recipe, you need a large Instant Pot and/or should do so in batches - but this recipe is ideal halved or quartered, serving one or two quickly with the Instant Pot. Add crumbled and sautéed (drained) turkey, beef, pork or soy crumbles to the tofu mixture if you want to add more protein (about 1 cup).

Yields Dough 1 ¾ cups whole wheat or white flour ¼ cup soy flour 1 tablespoon active dry yeast ¾ teaspoon sea salt 1 cup warm water 1 tablespoon soybean oil 1 teaspoon honey 1-8 ounce package Tempeh, cut into small cubes 6 tablespoons soy sauce 2 clove garlic, minced 2 teaspoons minced ginger 3 Bay leaves 2 tablespoons soybean oil Pizza Sauce 1 cup shelled edamame 1 cup sliced mushrooms ½ green pepper, seeded, sliced into strips ½ cup green olives 1 cup each, shredded Mozzarella and Provolone cheese Instructions In a large mixing bowl, add flours, yeast, and salt, mix well. Add water, oil and honey, mix until combined. Cover bowl with moist cloth, place in warm spot for 10 minutes to rise. In a small mixing bowl add soy sauce, garlic, ginger, and bay leaves, stir to blend. Add tempeh, mix. Let marinate for 1 hour. Drain. In a small fry pan, over medium heat, add oil, heat. Add tempeh, stir fry until crispy. Place on paper town to absorb any excess oil; set aside. Press dough out onto a 14-inch pizza pan or cookie sheet. Spoon favorite pizza sauce onto dough. Sprinkle fried tempeh cubes, edamame. mushrooms, green pepper and olives onto pizza. Sprinkle shredded Mozzarella and provolone cheese over the pizza.Bake in preheated 425 F. oven for 15 to 20 minutes or until crust is browned. Cut into 6-8 pieces. Serve immediately. By Recipe by Chef Tom Fello, Tommy’s Restaurant (Cleveland Heights, OH)

Ingredients 4 medium bell peppers 1/4 pound ground beef, turkey, chicken or pork 1 cup TVP, rehydrated, divided 1 small onion, finely chopped, divided 2 cupped cooked brown rice, divided 1 tablespoon oregano, divided 2 teaspoons salt. divided 1 teaspoon black pepper. divided 2 garlic cloves, minced. divided 3 tablespoons bread crumbs, divided 1 – 14oz. can diced tomatoes, drained and divided (save tomato liquid) 1/2 cup water Instructions: Wash the peppers, cut off tops and remove membranes and seeds. In 1 medium bowl combine ground meat, half of the following ingredients-TVP, onion, rice, oregano, salt, pepper, garlic bread crumb and ¼ of drained tomatoes; mix together. In another medium bowl combine remaining TVP, rice, oregano, salt, pepper, garlic and bread crumb and ¼ of drained tomatoes; mix together. Fill 2 peppers with meat mixture, fill 2 peppers with TVP mixture. Add remaining tomatoes with liquid and water to the bottom of an Instant Pot (or other multi cooker or pressure cooker). Insert steam rack; place peppers on it. Lock the lid. Turn steam release to Sealing. Press the Manual button and toggle to 8 minutes. When done cooking, let pressure release naturally (about 5 minutes). Remove the lid. Take peppers out. Pour tomatoes and liquid into a bowl to serve with peppers. Optional: Place the peppers in the broiler or air fryer for just a few minutes to brown the top. Notes: Hint: To keep track of which peppers have meat in them, use 2 different colors of peppers: i.e. green peppers have TVP in them, yellow peppers have meat and TVP in them.Hint: Make the stuffed peppers ahead, refrigerate covered, cook in Instant Pot when needed.

Ingredients 1 16-ounce container silken firm tofu 1 cup confectioner’s sugar 1 cup Scharffen Berger Cocoa or other Best Quality Cocoa 1 teaspoon vanilla 1 teaspoon corn syrup 6 individual, prepared graham crust pie shells ½ pint of heavy whipping cream, whipped Fresh raspberries for garnish Shaved chocolate or mini-chocolate chips for garnish Instructions Combine tofu, confectioners’ sugar, cocoa, vanilla and corn syrup in a blender. Blend until smooth and then chill for 30 minutes. Spoon into individual pie shells and chill loosely covered in the refrigerator until ready to serve. Top with whipped cream and garnish with raspberries and shaved chocolate just before serving.

This unique dessert is a cross between a pudding and a cake. It comes courtesy of Chef Christopher Koetke, Associate Dean of The School of Culinary Arts of Kendall College in Evanston, Illinois. Cake Ingredients 2 tablespoons grated lemon rind 1 cup sugar, divided 3 egg yolks 1 teaspoon vanilla extract 2 ½ tablespoons soy flour ½ cup all-purpose flour 6 ounces silken soft tofu 4 tablespoons melted butter 3 egg whites ¾ cup sweetened vanilla soymilk 7 tablespoons fresh lemon juice Sauce Ingredients 3 cups fresh blackberries 1/4 cup sugar Instructions Preheat oven to 350 degrees. To prepare cake, combine rind, ¾ cup sugar, egg yolks, vanilla, flours, tofu, and butter; whisk until smooth.In a large bowl beat egg whites until soft peaks. Add ¼ cup sugar and continue to beat until stiff peaks. Fold egg white mixture into lemon mixture. Add soy milk and lemon juice, mix gently. Spoon mixture 6, 8-ounce soufflé cups or ramkins. Place cups in a 13x9-inch baking dish. Pour water into dish to the depth of 1-inch. Bake for 45 minutes. To prepare sauce, combine 2 cups blackberries in food processor, process until smooth. Strain through a sieve to remove seeds. Spoon pudding cake into individual bowls, tops with fresh berries and sauce. Notes Yield: 6 servings.

Recipe courtesy of Shannon and McKenzie Smith, winner of the Chef and Child Contest sponsored by The Soyfoods Council. Ingredients 1 (15-ounce) can black soybeans 3 large eggs ½ cup sugar ¼ cup soy flour ¼ cup soy oil 3 tablespoons cocoa powder 2 tablespoons brewed coffee 1 teaspoon baking powder 1 teaspoon vanilla ¼ cup confectioner’s sugar, if you wish Instructions Preheat oven to 350°F. In a colander or strainer set in the sink, drain and then rinse the soybeans. Spray an 8 x 8-inch glass baking dish with cooking spray. Turn the beans into a food processor or blender and process for several seconds. Beans should look coarse, not smooth. Add all remaining ingredients except confectioner’s sugar.Blend until smooth. Pour mixture into the prepared baking dish and bake until a toothpick inserted into the middle comes out clean, about 25 minutes. Cool pan on rack, then cut brownies into fourths each way to make 16 brownies. Sprinkle with confectioner’s sugar, if you wish. If you wish, stir in ¼ cup semi-sweet chocolate chips and/or ¼ cup chopped walnuts, pecans or almonds before spreading batter in pan. Notes Makes 16 brownies

Pureed tofu lends a mystique to this decadent peanut butter pie. To add even more isoflavones, you can use soynut butter in place of peanut butter. Ingredients 1 9-inch baked pie crust 1 (12.3-ounce) package silken firm tofu 11/4 cups powdered sugar 8 ounces light cream cheese 1 cup creamy peanut butter 1 tablespoon vanilla extract 8 tablespoons fudge sauce Chopped roasted soy nuts (optional) Instructions Combine tofu, sugar, cream cheese, peanut butter and vanilla in food processor or blender, process until smooth. Spoon into pie crust; chill 4 hours. Cut into 8 wedges, top each with 1 tablespoon fudge sauce. Garnish with soy nuts, if desired. Notes Yield: 8 servings. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; IRON 1.4mg; Sodium 227mg; Calcium 20mg;

A chewy confection with rich orange flavors, these can be kept in the refrigerator up to a week or frozen up to a month. Ingredients 1 cup golden raisins, chopped ½ cup graham-cracker crumbs ½ cup powdered sugar 1 tablespoon grated orange peel ¼ teaspoon orange extract About ¼ cup fat-free vanilla soy milk 1 cup shredded coconut Instructions Combine raisins, crumbs, powdered sugar and orange peel in a medium bowl. Stir in orange extract and enough soy milk to hold mixture together. Refrigerate until firm enough to shape into balls, about 30 minutes. Place coconut in a shallow bowl. Shape by tablespoonsfuls into balls. Roll balls in coconut, pressing in coconut. Store in refrigerator. Notes Makes about 30 balls. 1 ball contains: Calcium 48; Protein 0g; Carbohydrate 9g; Fat 1g; Cholesterol 0g; Sodium 21mg;

These are so good and easy that you might want to double the recipe. Kids love them for snacks and these cookies are full of nutrition, not empty cookies. Ingredients ¾ cup sugar 2 tablespoons unsweetened cocoa powder ¼ cup fat-free vanilla soy milk 2 tablespoons soft margarine ¼ cup roasted soynut butter 1 ¼ cups rolled oats 1 teaspoon pure vanilla extract Instructions Line a baking sheet with waxed paper; set aside. Combine sugar and cocoa in a medium saucepan. Stir in soy milk and margarine. Bring to a full rolling boil over medium heat, stirring constantly. Stir in soynut butter, oats and vanilla. Remove from heat. Stir until well blended. Drop warm oat mixture by spoonfuls onto waxed paper. Chill until firm. Refrigerate leftovers. Notes * Makes about 20 cookies.* 1 cookie contains: Calcium 78; Protein 2g; Carbohydrate 12g; Fat 3g; Cholesterol 0mg; Sodium 27mg

This recipe was an Iowa State Fair Soyfoods category winner. It has the right amount of “pucker” power via the lime juice. It is a great summer dessert. Crust Ingredients 24 graham cracker squares (12 full crackers) 3/4 cup soynuts 1/3 cup butter, melted Filling1 (12.3-ounce) package extra-firm silken tofu 1/3 cup soy sour cream 1 tablespoon vegetable oil 1 teaspoon lemon extract 3/4 cup sugar 1 cup water 3/4 cup sugar 1/2 cup cornstarch 3 tablespoons butter 1/3 cup fresh lemon juice (about 1 large lemon) 2 tablespoons fresh lime juice 3 drops green food coloring Topping Ingredients 1 cup whipping cream 2 tablespoons sugar Instructions In a food processor or blender, process graham crackers and soynuts to large crumbs. Pulse in melted butter. Press into 9-inch pie plate.Wash and dry food processor or blender; add tofu, soy sour cream, oil, lemon extract, 3/4 cup sugar and blend until smooth.In a medium saucepan, whisk together water, 3/4 cup sugar and the cornstarch. Heat over medium-low heat, whisking frequently, until just thickened.Stir in 3 tablespoons butter until melted. Remove from heat; stir in lemon juice, lime juice and food coloring. Stir tofu mixture into cornstarch mixture until well blended. Taste and add more sugar or lemon juice if needed. Pour filling into crust. Chill 4 hours or until filling is set.Just before serving, combine cream and 2 tablespoons sugar in mixing bowl. Beat with electric mixer until cream is slightly stiff. Spread over pie. Notes Serves 8 to 12. Per serving (based on 12 servings): 387 Calories; 7 g Protein; 47 g Carbohydrates; 1.5 g Fiber; 19 g Fat; 10 g Saturated Fat; 49 mg Cholesterol; 195 mg Sodium

This recipe comes from Bob’s Red Mill Natural Foods, makers of natural foods in the natural way. Soy flour and flaxseed meal can both be ordered online at www.bobsredmill.com. You can make your own flaxseed meal by processing flaxseeds in a coffee or spice grinder. The brown sugar topping for this cake is sticky and won’t spread on the cake evenly. That’s OK, just dab it on, and it will melt into the cake. Ingredients ½ cup soy flour ½ cup flaxseed meal 2 teaspoons baking soda 1 teaspoon baking powder ¼ teaspoon salt 1 cup whole wheat flour ½ cup soymilk 1/3 cup honey 1 egg, beaten 1 teaspoon vanilla 3 medium bananas, mashed ½ cup brown sugar 3 tablespoons butter, softened ½ cup walnuts, chopped Instructions Preheat oven to 350 degrees. Grease an 8-inch square baking pan.Combine soy flour and next 5 ingredients (flaxseed through whole wheat flour); mix well.Combine soymilk, and next 4 ingredients (honey through bananas); mix well. Add to dry ingredients; stir gently. Pour into a greased baking pan. Combine brown sugar, butter and walnuts; stir until crumbly. Sprinkle over batter. Bake 30 minutes or until a toothpick inserted in center comes out clean. Notes YIELD: 9 SERVINGS. CALORIES 316 (34% from fat); FAT 12g (sat 3g, mono 1.3g, poly 2.7g); PROTEIN 9g; CARBOHYDRATE 47g; FIBER 4.7g; CHOLESTEROL 34mg; IRON 5mg; SODUIM 450mg; CALCIUM 96mg