Search Results

Ingredients 1 -15 ounce can black soybeans, drained and rinsed1 small tomato, diced 1/4 small yellow onion, minced 2 large cloves garlic, minced1 tablespoon cilantro, chopped 1 1/2 jalapeños, minced 1 1/2 limes1 teaspoon smoked tomato powder Salt to taste Blue chips or crackers Instructions In a medium bowl, add black soybeans, tomato, onion, garlic, cilantro and jalapenos, mix. Juice limes, add to soybean mixture. Add tomato powder and salt to taste. Mix gently and let set for two hours before serving. Serve with chips or crackers. Notes Yield: Approximately 2 cups By Chef David Garcia, Dubuque Golf and Country Club, Iowa

Ingredients 3/4 cup orange juice 2 teaspoons red wine vinegar 2 teaspoons sugar 1 cup shelled edamame, cooked according to package directions 1 cup mango, peeled, seeded, small dice 1/2 cup green onion, finely diced 1/4 cup red bell pepper, finely diced 1 teaspoon Vegetable Oil Salt & pepper to taste Instructions In a small sauce pan, add orange juice, red wine vinegar, and sugar. Bring to a boil, turn down to a simmer. Simmer until mixture is reduced by half. Cool. In a large bowl, add remaining ingredients and mix well. Season with salt and pepper. Add orange juice reduction, mix. Refrigerate for 2-3 hours to allow flavors to develop. Use as an accompaniment to eggroll. Notes Yield: 4-6 servings

Ingredients 1 cup TSP 1 cup boiling water ½ cup onion, diced1 teaspoon ground cumin ½ teaspoon ground chipotle pepper2 cloves garlic ¼ cup ketchup ¼ cup water or vegetable broth ¼ teaspoon salt ¼ teaspoon ground black pepper 2 cup romaine lettuce, shredded 4 (8-inch) soft whole wheat flour tortilla Instructions Preheat the oven to 400°F. Cut each tortilla into 8 wedges. Spray a baking sheet with nonstick cooking spray and layout the tortilla wedges so that they do not overlap. Bake the tortillas for 10 minutes or until the tortillas are crisp. Rehydrate the TSP by adding hot water and mixing until all the TSP has absorbed some liquid.Spray a medium nonstick skillet with cooking spray. Over medium high, cook onion and sauté until tender, about three minutes. Add in spices and garlic, cook for 30 seconds and then stir in TSP. Add ketchup and combine thoroughly with the mixture. Add the water and allow to simmer for a few minutes. Season the filling with salt and pepper. Spoon some of the filling onto each tortilla wedge and top with lettuce and peach salsa. Notes Serves 8 as an Appetizer or 4 as a Main Dish. If serving as a meal, simplify and skip the cutting of the tortilla into wedge. Bake the full tortilla the same way. Yield: 32 tostada bites. Calories: 150, Total Fat: 1.5g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 350mg, Carbohydrates: 27 g, Dietary Fiber: 5g, Sugar: 11g, Protein: 9g Excellent source of Vitamin A.

Ingredients PEACH SALSA1 (15-ounce) can peaches in lite syrup, drained and chopped1 jalapeno pepper, diced½ a small red onion, diced2 tablespoons lime juice Instructions Prepare the peach salsa by combining all ingredients.Mix thoroughly and set aside in the refrigerator.

Ingredients 1 (16 ounce) can fat-free vegetarian refried beans 1 (8 ounce) container lite sour cream 1 (12 ounce) container silken tofu, diced 1 (16 ounce) container fresh salsa - or make your own 1 large tomato, chopped 1 avocado mashed with 2-3 tablespoons lime juice, 1 clove mince garlic, salt to taste 1 (6 ounce) can sliced black olives, drained 2 cups shredded Cheddar cheese Instructions In a clear glass (pie-plate-sized) serving platter, spread refried beans.Spread sour cream over the refried beans and top with tofu.Spoon on salsa and extra tomato. Drop spoon-fulls of mashed avocado on tomatoes and carefully spread out. Sprinkle on black olives. Top with Cheddar cheese. Garnish with more black olives.

This easy appetizer comes courtesy of Steven Petusevsky, chef/owner of Chef Steve’s Carried Away Cuisine in Deston Florida. Leeks and soy sausage are wrapped in strudel dough, sprinkled with feta cheese and seasoned with thyme and oregano. The strudels can be made and stored in the freezer, then baked for an easy party item. Phyllo dough can be found in the freezer section of most supermarkets. Ingredients 2 tablespoon of olive oil 4 cups sliced leek 1/2 teaspoon dried thyme or 1 teaspoon fresh minced thyme 1 teaspoon oregano1 (14-ounce) sausage-style soy crumbles 1 cup feta cheese, crumbled 10 sheets of 11-inch long phyllo dough vegetable cooking spray Instructions 1. Preheat oven to 350 degrees. 2. Heat oil in large nonstick skillet over medium heat; add leeks, soy crumbles, thyme, and oregano. Sauté 10 minutes. 3. Arrange a sheet of phyllo dough on the counter. Spray lightly with vegetable cooking spray. Repeat this process until the five sheets are stacked up. Spread half the leek mixture across the phyllo in a 2-inch wide strip from left to right, approximately 2 inches from the side closest to you. Sprinkle with half the feta cheese. 4.Fold in the ends and roll up the strudel. Moisten the seam with a bit of water to seal. Arrange on a baking pan with the seam side down. Spray the top of the strudel with vegetable cooking spray. Repeat with remaining ingredients. Bake for 25 minutes until golden brown. Slice and serve. Yield: 2 strudels, 8 slices each. Serving size: 2 slices. Notes CALORIES 308 (44% from fat); FAT 15g (sat fat 3.5g, mono fat 5.3g, poly fat 3.2g); PROTEIN 9.6g; CARBOHYDRATE 11.7g; CHOLESTEROL 17mg; IRON 2.6mg; SODIUM 690mg; CALCIUM 172mg; By Steven Petusevsky

Ingredients 1-pound container of tofu cubes or extra firm tofu (cut into 1/2inch cubes)Sweet and Spicy Sauce (prepared) Panko Bread Crumbs Instructions Preheat air fryer for 8 minutes at 350 degrees. Drain tofu container, place tofu in colander, drain. When ready to prepare, press with fingers to squeeze more liquid out of tofu. Pour sauce into a bowl. Add tofu and mix with a spoon until completely covered. Spoon cubes into bowl of panko crumbs; mix until coated. Using a spoon, transfer the cubes in to air fryer basket. Air fry for 6 minutes, shaking half way, until lightly browned. Serve immediately. By Linda Funk

Ingredients 1 1/4 cups firm silken tofu 2 tablespoons brown sugar 1/2 teaspoon cinnamon 2 teaspoons vanilla Instructions In a blender, blend all ingredients until well blended and smooth. Cover and chill at least 2 hours. Serve with a variety of fresh fruits.

Ingredients 1/2 cup silken tofu 1/2 cup 100 pumpkin puree 1/4 cup fat free greek yogurt 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon allspice 1 tablespoon honey 2 tablespoons warm water 1 sliced apple 1 sliced pear 1 tablespoon sliced almonds Instructions Blend first 8 ingredients together in a blender and pour into a bowl. Sprinkle almonds on top of dip. Enjoy with sliced apples and pears. By Lori Walker Zanini Adapted from Lori Walker Nutrition

Here’s a step-by-step guide to making Instant Pot soymilk yogurt and homemade granola for ready-to-assemble breakfast or snack parfaits. Make soymilk yogurt to store in the refrigerator for quick breakfasts or snacks. Soymilk Yogurt Ingredients: ½ gallon plain soymilk ¼ cup plain whole milk Greek yogurt with live active cultures Step one: Add ½ gallon of plain unsweetened soymilk and ¼ cup plain whole milk Greek yogurt with live cultures to an InstantPot. Whisk to incorporate, then set the Instant Pot on the Yogurt setting. We used Trader Joe’s Organic Soy Beverage with only two ingredients—water and organic whole soybeans. Make sure that the plain yogurt you choose for a starter specifies both whole milk and live cultures as ingredients. Step two: In 12 hours, you’ll have soymilk yogurt—approximately 8 cups of it— that you can store in glass jelly jars with lids. Just before serving, stir in a drizzle of honey and a little lemon zest, if desired. Step three: Make granola ahead of time and store in a large zip bag in the freezer for breakfast on busy days. Use granola in soymilk yogurt breakfast parfaits, or sprinkle it on fresh fruit or chilled desserts. Oatmeal, TSP and Coconut Granola Ingredients: 2 cups old fashioned oat meal, rolled oats ½ cup TSP (textured soy protein) 1 cup shredded coconut ¼ cup mixture of chia, hemp seeds and flax seeds 3 Tbsp. soybean oil 2/3 cup honey or maple syrup ¼ cup brown sugar 1 tsp. vanilla extract 1 cup mixed dried fruits (raisins, dried cherries, dried cranberries, chopped dried apricots, etc.) Preheat oven to 350°F. On a foil-lined sheet pan, toast a mixture of 2 cups of oatmeal (old fashioned rolled oats), 1 cup of shredded coconut, ½ cup TSP (Textured Soy Protein) for 10 to 12 minutes. If desired, add ¼ cup mixture of chia, hemp seeds and flax seeds, available at Walmart. Transfer the toasted mixture to a large bowl.   In a small saucepan, combine 3 Tbsp. soybean oil, 2/3 cup honey or maple syrup and ¼ cup brown sugar.  Bring mixture to a boil and cook, stirring, for one minute. Remove mixture from heat; add 1 tsp. vanilla extract and pour over toasted oatmeal/TSP mixture. Add 1 cup of mixed, chopped dried fruits such as dried cherries, dried apricots, dried cranberries and raisins, to the oatmeal/TSP mixture. Pour the boiled mixture over the toasted mixture. Mix well to coat all ingredients, and then return granola to the sheet pan. Reduce oven heat to 300°F and bake granola for about 20 minutes, or until the mixture is lightly browned, stirring occasionally as it bakes. Remove browned granola from oven and allow it to cool on a sheet of waxed paper, stirring it to break apart any clumps. To assemble breakfast parfaits, add ½ to ¾ cup soymilk yogurt to a glass or a bowl. If desired, drizzle honey and add a little lemon zest to the yogurt.  Top the soymilk yogurt with ¼ cup of granola.

Edamame Appetizer Ingredients 1 cup edamame, cooked, 2 teaspoons lemon juice 8 ounces soy cream cheese 8 ounces salmon, cut into 1 inch pieces 2 teaspoons dill ½ teaspoon garlic salt 8 ounces salmon, cut into 1 inch pieces Pastry Ingredients 2/3 cup shortening ¼ cup margarine 1 ½ cups all purpose flour ½ cup soy flour1 teaspoon salt 1 teaspoon vinegar 7 Tablespoons water Edamame Appetizer Directions In a food processor, add edamame; process until smooth. Add lemon juice, cream cheese, dill and garlic salt; process until blended. Pastry Directions Preheat oven to 400 F. In a small mixing bowl, add shortening and margarine, blend together.Add flour and salt, cut into shortening mixture. Add vinegar and water, mix to form ball.On a floured surface, place dough. Roll out to ¼ inch thick. Cut into 2 ½ inch squares. Place 1 tablespoon edamame mixture on each square. Top with a piece of salmon.W rap up; seal. Place on baking sheet, bake 15-20 minutes or until golden brown.

Ingredients 12 ounces soy cream cheese 4 ounces mascarpone cheese 1 teaspoon sugar 1 large egg 1 large yolk 1/8 teaspoon salt ½ cup chopped basil ½ cup edamame, chopped in processor ¼ cup chopped roasted red pepper Instructions Preheat oven to 350 F. Spray a 6 inch spring form pan with cooking spay. In food processor, add soy and mascarpone cheese, process until blended. Add sugar, egg, egg yolk, and salt; blend till smooth. Add the basil, edamame and red pepper pulse until incorporated. Pour the cheese mixture into the prepared pan. Bake until the cheesecake is golden at the edges and the cake moves slightly, about 50 minutes. Turn off oven, allow cheesecake to cool 1 hour in oven. Cover with plastic wrap, refrigerate for at least three hours or overnight. Allow to come to room temp before serving.Brush top of cheesecake with soy oil.Serve with crackers. Notes Cheesecake Yield: 6-8 servings