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1 cup soymilk (plain or vanilla) ½ medium banana (may be frozen, if desired) 2 tablespoons pineapple-orange-banana frozen fruit juice concentrate, undiluted ¼ cup frozen fruit (optional) Puree all the ingredients in a blender until smooth. Pour into a glass and serve at once.

1-12 ounce medium firm Tofu, drained 1/3 cup soymilk 2 tablespoon nutritional yeast 2 tablespoon tapioca or chick pea flour 1/4 teaspoon turmeric 1/2 teaspoon garlic 1 pinch black pepper 1 pinch salt 5 English muffins 10-15 fresh spinach leaves 5 Tomato slices Combine the first 8 ingredients in a blender until smooth. Heat a small fry pan over medium heat, spray with a small amount of oil. Spoon 1/4 cup batter into the pan. Let it cook on one side, about 3 minutes then flip and cook for about 3 minutes more. Toast an English muffin, spread both sides with melted cheeze sauce (recipe below), add the patty, top with fresh spinach and sliced tomato. Recipe will make 5 patties that can be stored in the fridge for a week or even frozen for longer. To use just re-heat on griddle or in lightly oiled fry pan. CHEEZE SAUCE ½ cup water 1 cup peeled/diced sweet potatoes ½ cup chopped onion ¼ cup plain soymilk 1-12 ounce package Soft Silken Tofu, drained ½ cup raw cashews (cover with water and soak for at least 2 hours - drain off water before using) 6 tablespoons nutritional yeast flakes 1 tablespoon garlic powder 1 teaspoon salt ¼ teaspoon turmeric powder 1 pinch black pepper 1 pinch smoked paprika In a medium saucepan, add first 3 ingredients, bring to boil. Reduce to simmer, add remaining ingredients stirring until incorporated. Transfer to blender, blend until smooth be careful with hot liquid. Will make approximately 1 1/2 - 2 quarts of Cheeze sauce that can be stored for a week in the fridge or in the freezer for even longer. Kerri Rush, Fresh Café and Market. 12493 University Ave. Clive. IA 515-221-2700 & 515.440.4700

1 (16-oz.) can baked beans 2 (15-oz.) can black soybeans, rinsed and drained 1 (12-oz.) package frozen shelled edamame 1 cup maple syrup or barbecue sauce 1/4 cup cooked pork or turkey bacon, broken into small pieces Combine baked beans, black soybeans, edamame, syrup or barbecue sauce and turkey bacon pieces in 4- to 5 1/2-quart slow cooker. Cover and cook on LOW 6 to 8 hours (HIGH 3 to 4 hours). If necessary, stir in 1/2 cup water to desired consistency. IF doing in oven, combine ingredients and put into oven safe pan in at 250 F. Stir every 20 minutes and continue to cook until heated though and ingredients are blended well.

Soybean oil for frying 1 cup flour 1 cup seltzer water, cold 2 cups shelled edamame Black sesame seeds and salt for garnish In a deep fat fryer or large saucepan, add enough oil to deep fat fry the edamame. Heat oil to 350° F. In a medium mixing bowl, add flour. Whisk cold seltzer water into flour until combined. Add edamame, mix to coat edmame, remove edamame from the mixture. Drop edamame into fryer, fry until golden brown and crispy; about 4 minutes. Garnish with black sesame seeds and salt. Serve immediately. Yield: 8 – 10 servings

Celia Bravard and Lauren Grant Ingredients: 1 cup soft silken tofu ½ cup plain greek yogurt 2 garlic cloves, minced 2 teaspoons dill, chopped 1 tablespoon chives, chopped 1 teaspoon parsley, chopped ½ teaspoon white vinegar ¼ teaspoon lemon juice ½ cup buttermilk salt and pepper to taste Directions: In a food processor, add all ingredients. Purée until smooth. Chill for at least 30 minutes. Serve with vegetables, chips or crackers. Store in air-tight container in refrigerator for up to 1 week. Yield: 2 cups Serving size: 2 tablespoons Note: To make soy buttermilk, combine ½ cup original soymilk with ½ tablespoon white vinegar. Allow to sit for 15 minutes. Nutrition Facts: Calories: 15, Calories from fat: 5, Total Fat: 0.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 10mg, Carbohydrates: 1g, Dietary Fiber: 0g, Sugar: 1g, Protein: 2g

Ingredients 1 cup 2 tablespoons flour / 1 cup 2 tablespoons oil – Roux 2 tablespoons file powder 3 tablespoons Worcestershire sauce 3 tablespoons Onion Powder 3 tablespoons granulated garlic 3 tablespoons Cajun seasoning 1 tablespoon Tabasco sauce1 ¾ gallon Vegetable stock ¾ pound diced onion ¾ pound diced green peppers ¾ pound diced celery 2 pounds extra firm tofu ½ pound toasted soy nut ¾ pound sliced soy sausage ¾ pound black soy beans ½ pound diced tomatoes ½ sliced okra Instructions Cook Roux until dark brown. Add File powder, and half of the onions, green peppers and celery to the roux. Bring vegetable stock to a boil and add the roux mixture Adjust consistency by adding roux or more stock. Add Cajun seasoning, onion powder, and granulated garlic. Simmer for approximately 30 minutes Add Tabasco and Worcestershire sauce Add tomatoes, soy nuts, black soy beans, simmer for 5 minutes Add soy sausage, extra firm tofu Add okra Adjust seasoning (Cajun seasoning, Tabasco, Worcestershire) Simmer 10 minutes Garnish with steamed white rice and sliced scallions Notes Yield: 2.5 gallons

Ingredients 1/3 cup sugar 3 tablespoons soy oil ½ teaspoon lemon or almond extract 1 cup soy flour 2 teaspoons baking powder ¼ teaspoon salt ¼ cup water Instructions In large mixing bowl, stir together sugar, oil and extract. Sift soy flour, baking powder and salt into the oil mixture. Add water and knead to form a dough. Form dough into a log about 6 inches long, wrap in plastic wrap & refrigerate for at least 2 hours.Preheat oven to 325°F. Unwrap log. Cut dough into 1/4-inch thick slices and bake on greased baking sheet for 15 minutes. Cool on rack. If desired, frost with Lemon Glaze made from 1 cup sifted powdered sugar mixed with 1 to 2 tablespoons lemon juice. Notes Makes about 12 cookies By By Wayne Tudor, Sodexo/Wellmark, Des Moines, IA

Serves 6 Ingredients 1 16-ounce tube refrigerated prepared polenta, original flavor 1 24-ounce jar marinara sauce 1 cup TVP (Textured Vegetable Protein or Textured Soy Protein) 1 cup chopped fresh basil, divided 1 cup shredded mozzarella cheese 1 cup grated parmesan cheese Instructions Remove polenta from packaging and cut it into 1/4-inch slices.Place half of the slices onto the bottom of a 9×9-inch casserole dish.In a medium, heat-proof bowl, rehydrate TVP with water according to package directions. Mix TVP with marinara sauce and spread half of it over polenta slices in casserole dish. Top with half of the chopped basil and half of the mozzarella and parmesan cheeses. Make another layer with remaining polenta, marinara, and cheeses.Bake in 350 degree oven for 30 minutes or until cheeses are browned.Remove casserole from oven and top with fresh basil. Notes Per Serving Size - 1/6 of casserole: 440 Calories; 10g Fat; 5g Saturated Fat; 25g Protein; 63g Carbohydrate; 10g Dietary Fiber; 20mg Cholesterol; 950mg Sodium.

Ancho Potatoes Ingredients 2ea Dried ancho chilies 2.1/4# Burbank Russet potatoes 12oz Milk 4oz Plugra butter 1ts Kosher salt 1/2ts White pepper, ground Corn Salsa Ingredients 1c Allens Whole kernel Corn 4tb Olive oil 1 clove Peeled garlic, minced 1ea Jalapeno pepper 1tb Red onion, minced 2tb Cilantro, washed and rough chopped 1 ea Lime, juiced 1ts Kosher salt 1/2ts Black pepper, ground 1/2ts Cayenne pepper, ground 1ts Cumin, toasted and ground 1ts Ancho chili powder Tofu Jerky Ingredients 1/2# Wildwood High protein Super Firm Tofu 1c Soy sauce 1/2c Maple syrup 1tb Worcestershire sauce 1ts Ancho chili powder 1ts Black pepper, ground As needed Low-Linolic Acid Soybean Oil for frying Tostatdas Ingredients 1/2ea Poblano pepper 1/2ea Red bell pepper 1c Olive oil 3ea 12” flour tortillas 4.5oz Fresh goat cheese 1ts Kosher salt 1/2ts Black pepper, ground Ancho Potatoes Instructions Place peppers in a small sauce pot and cover with water. Bring to a boil, remove from heat and let stand 30 minutes. Drain, reserving the liquid, and remove stems and seeds. Place the peppers into a food processor and puree smooth, using the reserved liquid to thin as needed. Hold warm. Combine milk and butter in a pot, and warm on the stove until the butter is melted.Peel and dice the potatoes. Place them into a pot and cover with cold water. Bring to a boil and simmer until tender. Drain, and return to the heat to dry the liquid off of them. Puree through a food mill and gradually add the cream mixture until a smooth consistency is achieved. Season with salt and pepper to taste. Fold in the ancho puree and adjust seasoning if needed. Hold warm. Corn Salsa Instructions Preheat an oven to 300 degreesDrain corn well and toss with the 2tb’s of the oil. Spread out on a sheet pan and place in the oven, cooking approximately 18 minutes, or until the corn has dried a bit, and started to brown slightly. Remove and chill. Cut the stems and seeds from the jalapenos and dice them small.In a large skillet, heat the remaining 2tb’s of oil. Add the garlic, jalapenos and red onion and sauté to aroma, add the corn and sauté to heat. Season with salt, pepper, cayenne and cumin and ancho powder.Remove from the heat and allow to cool. Toss in the cilantro and lime juice and adjust seasoning. Hold chilled. Tofu Jerky Instructions Preheat an oven to 275 degrees. Press tofu by placing it between two pans and pressing it with a weight for 30 minutes to remove excess liquid. Remove and pat dry. Slice tofu approximately ¼ inch thick and marinate slices in ½ cup of the soy sauce for 10 minutes. Heat the oil to 350 degrees in a small pot. While the tofu marinates, mix the rest of the soy sauce, the syrup, Worcestershire sauce, ancho powder and pepper in a sauce pot and bring to a simmer on the stove. Simmer 20 minutes until slightly thick. Fry the tofu slices in the oil a few at a time, cooking until golden brown. Drain on paper towels.Slice the tofu into julienne strips ¼ inch wide. Place these in a bowl, and add the hot soy marinade, tossing the tofu to coat and allowing it to stand in the liquid 2 minute. Drain the tofu and spread out on a lightly oiled, parchment lined sheet pan to make a single layer. Place this in the oven for approximately 20 minutes, or until the tofu has absorbed most of the liquid and turned a rich dark brown. Remove from the oven and chill. Tostatdas Instructions Preheat an oven to 335degrees. Remove the seeds and core from the peppers and cut into thin julienne strips 2” longIn a sauté pan, heat 2tb of the oil, and sauté the pepper strips until soft, seasoning with salt and pepper. Remove from the heat and allow to cool.Using a 2 1/2” pastry cutter cut 24 rounds from the tortillas. Brush each side of the tortillas with the remaining oil and arrange on a parchment lined sheet pan. Top each tortilla round with a thin layer of the ancho potato mixture, then some of the corn salsa, a few strips of the poblano and red bell peppers and a couple of pieces of the tofu bacon. Wrap the pan tightly, and refrigerate until needed.For service, remove the wrap from the pan and place the tostadas in the oven for 9 minutes, or until heated through. Remove, and using two small spoons, or a small scoop, divide the goat cheese amongst them, placing a dollop on top of each one. Serve immediately or hold in a 145 degree hot box. Notes Ancho Potatoes: Yeild 24; Portion 1.6oz Corn Salsa: Yield 24; Portion .5oz Tofu Jerky: Yield 24; Portion .4oz Tostatda: Yield 24; Portion 2.5oz

Ingredients ½ heaping teaspoon Dijon mustard 2 tablespoons wine vinegar or balsamic vinegar ½ cup extra virgin olive oil 1 teaspoon brown sugar Freshly ground pepper 1 teaspoon grated fresh ginger 1 teaspoon seasoned salt 4 navel oranges peeled and sectioned OR 2 cans mandarin oranges 12 ounces shelled cooked edamame ½ cup walnut halves, toasted Instructions Combine first 7 ingredients, whisk together until emulsified. Combine orange sections edamame, and walnuts. Just before serving, toss salad with about half of the vinaigrette, adding more if necessary.Slice oranges between the membranes to make “supreme” slices of orange sections. Mix gently with the cooked edamame and toss with enough of the Ginger Dressing to moisten the salad. Taste for salt and pepper and adjust as necessary. Crumble toasted walnuts on top and serve. Notes Serves 8 Calories 221 (37% from fat); Fat 9g (sat 2g, mono 3g, poly 3g); Protein 6g; Carbohydrate 30g; Fiber 3.3g; Cholesterol 0mg; Iron 1mg; Sodium 17mg; Calcium 37mg

This classic miso soup is adapted from a recipe in A Spoonful of Ginger by Nina Simonds. It’s a splendid way to spotlight tofu. Make sure to use the water-packed firm variety. Ingredients 3 pounds chicken quarters 12 cups water 8 slices fresh ginger, smashed lightly with the flat side of a knife 1/2 cup miso paste1 pound water-packed firm tofu, cut into cubes 3/4 pound snow or snap peas, strings removed 3 tablespoons minced green onion Instructions Combine chicken and water and ginger in a large saucepan; bring to a boil. Reduce, heat, simmer 1 1/2 hours. Remove chicken and cool. Discard ginger. Scoop out and reserve 1/2 cup broth. Remove the meat from the chicken, and shred. Discard skin and bones. Add chicken to broth. In small bowl, combine reserved broth and the miso paste; stir until smooth. Add tofu and snow peas to soup and bring to a boil. Reduce heat, and add miso mixture, and stir well. Ladle soup into serving bowls; top with green onions. Notes Yield: 6 servings. CALORIES 295 (34% from fat); FAT 11g (sat 2.3g, mono 3.4g, poly 4.2g); PROTEIN 37.9g; CARBOHYDRATE 10.7g; FIBER 2.3g; CHOLESTEROL 83mg; IRON 3.4mg; SODIUM 1074mg; CALCIUM 163mg;

Serve this beautiful soup chilled as a first course or for a light lunch or supper. It is creamy, rich and slightly sweet—and a good source of calcium, potassium, and vitamins A, E and C and many phytonutrients. Ingredients 1 (16-ounce) bag frozen shelled edamame 1 tablespoon extra virgin olive oil 1/2 cup chopped shallots 2 garlic cloves, minced 3 cups water 2 cups lower sodium chicken broth 1 haas avocado, peeled and seeded 1 tablespoon fresh lime juice 1 1/4 teaspoon salt 1/4 teaspoon ground black pepper 4 ounces French bread, cut into 1/2-inch cubes Instructions Bring 2 quarts of lightly salted water to a boil in a 6-quart saucepan over high heat. Add the edamame, return to a boil and cook until tender, 10 minutes; drain and reserve. Return the saucepan to the stove and heat the oil over medium heat. Add the shallots and garlic; cook until softened, 4-5 minutes. Pour in the water, broth, and reserved edamame and bring to a boil. Reduce the heat to medium and simmer 10 minutes, until edamame are very tender. Remove from the heat and cool 10 minutes. Puree the soup in a blender with the avocado in 2-3 batches until smooth. Transfer to a bowl and stir in the juice, salt and pepper; mix well. Refrigerate the soup until well chilled, about 2 hours. Meanwhile, Preheat the oven to 400F. Arrange bread cubes in a single layer on a large baking sheet. Bake until lightly golden and crisp, 8-9 minutes. Remove from the oven and cook 10 minutes. Divide soup among 6 bowls and top each with some of the croutons. Notes Makes 6 servings Nutritional analysis per serving: 205 calories, 10 g protein, 21 g carbohydrates, 7 g fiber, 10 g fat, 2 g saturated fat