Baked Tofu-A delicious form of precooked and
ready to eat tofu that can be sliced and added to salads
and sandwiches right from the package. Baked tofu vailable
in several styles, Savory Baked Tofu , Five Spice Baked
Tofu, Hickory Smoked Tofu, and Teriyaki Baked Tofu.
These versatile products have a flavor reminiscent of
smoked meats or roast duck and function well as quick
high protein additions to stir fry and baked dishes.
They are available at health food stores nationwide
in brands such as: The Soy Deli or Tree Of Life among
Boca Burger Basics-This ready to use ground
beef alternative in 12 oz. packages is found in the
freezer sectionof health food stores and supermarkets,
nationwide. Loose Meat applications. Bragg Liquid Aminos-A
mineral-rich liquid seasoning made from soybeans with
420 mg. of soy protein per 1/2 teaspoon and many essential
amino and non-essential amino acids. This tasty flavoring
is not fermented but can be used in the same way as
soy sauce, Available in health food stores nationwide
from Live Food Products.
Dressings made with soy-There are some terrific
salad dressings on the market that are made using tofu,
miso or shoyu. My favorites are sold under the brand
names Nasoya, and Simply Delicious. They are available
in health food stores, nationwide.
Firm Nigari Tofu-A very firmly pressed tofu
with a dense texture that is lower in fat than traditional
water packed tofu (3 grams per 4 oz.) and sold in vacuum
packaging. Vacuum packed tofu will keep unopened in
the refrigerator for up to 2 months. Once opened, it
should be used in a few days. Made from organic soybeans
and sold under The Soy Deli brand name, this tofu has
a subtle sweetness and handles well because of it's
firm texture. In health food stores and some supermarkets.
Gimme Lean-This wholesome meat alternative is
available in sausage and ground beef style, and sold
in the freezer section of health food stores, some supermarkets,
and specialty stores nationwide. This easy to use product
is exceedingly authentic in flavor, texture, and appearance,
and holds together very well when making patties, meatballs,
or loaves. Made by Lightlife .
Green Vegetable Soybeans, (Edamame`)-Green vegetable
soybeans are available in the pod, usually frozen, in
health food stores, Asian markets, and many supermarkets.
These are green or immature soybeans which are harvested
at about 80% maturity. Green vegetable soybeans are
quite flavorful and have none of the strongerbeany taste
associated with mature beans. They make a delicious
addition to an appetizer buffet or a nutritious snack.
- Sweet Beans- Green Vegetable Soybeans, without
the pod that make a hearty addition to vegetable stir
fry or medly dishes. Sold frozen in one pound packages
in health food stores and ssome supermarkets, nationwide.
Ground Beef Alternatives- There are several
soy products such as: Boca Burger Basics, Yves Ground
Round, and Ready Ground Tofu that are fat free, and
ready to use. Some manufacturers offer pre seasoned
varieties like Italian, or Savory. This type of analog
can be used in anyloose meat type application. Available
at health food stores and many supermarkets, nationwide.
Lean Links Italian-Low fat vegetarian Sausage
link product from Litelife Foods, Inc. that duplicates
the appearance, taste and texture of Italian Sausage.
Available at Health food stores and some supermarkets,
and specialty stores, nationwide.
Lite Silken Tofu-A very low fat tofu, (1 gram
of fat per 3 ounces) lite silken tofu has a rich tasting
smooth, creamy texture and a custard like consistency.
It is widely available in aseptic packages in supermarkets
and health food stores nationwide as Mori Nu Silken
Tofu Lite. Because of it's aseptic packaging, this is
the only tofu that can be eaten right from the box.
It is a time saving ingredient when making dips, spreads,
and dressings, because it need not be precooked. It's
creamy versatility makes it an excellent substitute
for eggs and dairy products in baked goods and cream
sauces. To measure lite silken tofu by volume, spoon
tofu into a liquid measuring cup and stir down with
a fork. Widely available in supermarkets and health
foodstores from morinaga nutritional Foods, Inc.
Miso-This savory, fermented soybean paste has
a consistency somewhat like peanut butter, and may be
aged for several years. A mainstay of Japanese cuisine
for centuries, miso is a living natural food rich in
enzymes and beneficial bacteria. Miso should be stored
in the refrigerator, where it will keep for several
months. Easily digested and highly nutritious, miso
adds depth of flavor to soups, sauces, marinades, dips,
salad dressings and main dishes. Available in Japanese
markets and health food stores, from Cold Mountain,
and Westbrae Foods, among others.
- Barley Miso, Country Barley Miso-Reddish
brown in color, with a chunky texture and rich flavor.
This is the flavor of miso that is strongly preferred
by the American macrobiotic community. Mellow Barley
Miso is similar in color to, but is not as creamy
as Mellow White Miso.
- Hatcho Miso-This richly flavored miso is
a dark cocoa brown with slight overtones of chocolate.
Unlike other miso that is fermented with grain, hatcho
is made with soybeans only.
- Mellow White Miso-Pale beige in color with
a subtle, sweet fragrance this highly versatile miso
has a rich, creamy, texture. It's sweet fragrance
and natural flavor make it a wonderful addition to
sauces, fillings, dips, and dressings.
Nayonaise-The brand name for the tofu based
mayonnaise I always use in place of traditionally prepared
mayonnaise. Made by Nasoya, this tasty, wholesome alternative
contains no eggs and therefore no cholesterol, and is
also much lower in fat.
Soymage parmesan cheese alternative-Vegan grated
parmesan cheese this is the best tasting dairy free
cheese product on the market. Soyco is a division of
Soymage/Galaxy Foods. The Soymage product line is low
fat or fat free, cholesterol free, lactose free, all
natural and 100% dairy free.
Soymage sour cream-A Vegan Sour Cream that can
be use in any recipe calling for sour cream.
Soymage Cream Cheese-A Vegan Cream Cheese that
is used in recipes to add the unique texture associated
with cream cheese.
Soymage Cream Cheese-Vegan Cream Cheese that
is used in recipes to add the unique texture associated
with cream cheese.
Soybeans, dried-This delicious legume is presoaked
before being cooked for several hours. Once precooked,
soybeans are a delicious ingredient ready to be used
in many recipes. You can find dried soybeans in bulk
in health food stores. Arrowhead Mills Organic Soybeans
are sold in one pound packages in health food stores,
and supermarkets, nationwide.
Soy Grits- Sometimes called Soya Granules, they
are whole soybeans which have been lightly toasted,
and cracked into small pieces. They are great for boosting
nutrition, while adding texture and consistency to baked
goods. Soy grits are to be added to recipes uncooked.
Red Mill Soy Grits and Fearn Soya Granules are available
in health food stores, nationwide.
Soynuts-These roasted, crunchy snacks are similar
to peanuts and can be found in many grocery stores.
See pp. 00 for a quick and easy way to make homemade
soynuts which are invariably fresher and tastier than
the store bought variety.
Soy Flour-A finely ground flour made from soybeans
which is very high in protein (35%--twice that of wheat
flour) and low in carbohydrates. Generally mixed with
other flours, especially in baking, as it contains no
gluten. Soy flour may also be used to bind sauces and
replace eggs in baked goods. Soy flour is available
in packages from Bob's Red Mill and Arrowhead Mills,
in health food stores and some supermarket, nationwide.
Soymilk-A non-dairy beverage made by extracting
the liquid from cooked soybeans. Soy milk is a dairy
free and cholesterol free alternative that is low in
fat and sodium. Substitute for cows milk in any recipe
1:1. Widely available In heath food stores and supermarkets,
Soymilk 1 % fat-Aseptically packaged, 1% fat
soymilk is available from Pacific Foods, Westbrae Natural
Foods, and several other manufacturers. Pacific Enriched
Soymilk : 110 calories and 240mg. calcium pr. 1 cup
svg. Each contains 2.5 gr. fat pr 8 oz. serving. Pacific
Select Soymilk: 110 calories and 35mg. isoflavones pr.
8 oz. svg. Widely available in supermarkets and health
food stores across the country, I use the 1% fat enriched
varieties of soymilk in cooking and baking.
Soymilk Silk-Vanilla & Chocolate Silk-This delicious
soymilk made by White Wave and is a smooth and creamy
dairy free beverage that is widely available in the
refrigerated case alongside dairy milk at health food
stores and supermarkets. 108 calories and 2.5 gr. fat
per 1 cup serving
Soyrizo Vegetarian Chorizo-Plant based version
of the highly seasoned pork sausage, widely used in
Mexican and Spanish cooking. Remove the casing and crumble
before browning in a small amount of olive oil.
Soy Sauce-A generic term for the dark salty
sauce made by fermenting boiled soybeans and roasted
wheat or barley.
- Shoyu-A naturally brewed, high quality soy
sauce. Processed in the traditional Japanese way,
it is aged 2 to 3 years without coloring, additives
or preservatives. Shoyu is true soy sauce and is available
in either Asian markets or health food stores, nationwide.
- Tamari-A wheat-free, natural soy sauce, tamari
has a mellow flavor, slightly stronger than shoyu.
Tamari is available in health food stores, Asian markets,
and some supermarkets nationwide. Imported tamari
is far superior to the domestically produced variety
and is well worth the higher price, as it's darker,
richer flavor will go farther. Tree of Life tamari
is organic and is available nationwide in health food
Tempeh-(tem-pay)-Fermented from whole soybeans,
tempeh is an easily digestible, live, cultured food.
It has a chewy texture and a distinctive nutty flavor,
contains more protein than tofu and is the best known
source of vitamin B-12 for strict vegetarians. Because
tempeh is made from the whole bean, it is richer in
flavor and nutrients than tofu. Tempeh can be found
in the refrigerator or freezer section of health food
stores in both prepared forms like tempeh burgers or
as the cultured soyfood ingredient used in the many
recipes in this collection. Tempeh is available across
the country under the brand names,Turtle Island Foods,
White Wave, Pacific Tempeh, Lightlife, and Soy Power,
Textured Vegetable Protein-(TVP )-Made from
defatted soy flour, once rehydrated, TVP (trademark
of the Archer Daniels Midland Corp.) is a very credible
meat substitute. Available in a variety of styles including
ground, chunk, and strip beef or chicken styles. TVP
is used in the unflavored variety only, in More Soy
Cooking. Because of it's very low fat content, unprepared
TVP has an extended shelf life. A wide selection of
this extremely economical, high protein food source
is available through the The Mail Order Catalog. As
a rule, TVP sold in health food stores only in the flavored,
ground beef style.
Tofu-Soybean curd made from coagulating soy
milk with nigari (seaweed) or calcium chloride, in much
the same way cheese is made from milk. High in protein,
very low in saturated fats and cholesterol free, tofu's
blandness and ability to absorb flavors make it a very
Yves Veggie Canadian Bacon-Yves Veggie Bacon
is a very authentic wholesome alternative, very close
to Canadian bacon or ham in both appearance, aroma,
and flavor. It is made with soy protein and wheat gluten
and can be enjoyed right out of the package in sandwiches
or salads. It is a delicious ingredient in stir fry
and baked dishes, adding protein, and carbohydrates
and very little fat.
Yves Veggie Ground Round-A very authentic ground
beef alternative that is found in the refrigerator section
of heath food stores and some supermarkets, nationwide.
Available in original and Italian styles.
Yves Veggie Pepperoni-Pre-sliced soy product.
A very popular meat analog with an authentic appearance
and taste. Available in health food stores and some