KALI OR THIRUVADHIRAI KALI

KALI OR THIRUVATHIRAI KALI :
Ingredients:
Raw rice                                - 2 cups
Moong dhal[green gram dhal] - ¼ cup
Jaggery                                  - 2 ¾ cups
Coconut [grated]                    - ¼ cup
Cashew nuts                           - 20 nos
Ghee                                      - ¼ - ½ cup
Cardamom powder                 - 4 nos
Water                                     - 6cups water

Method: 

• Dry fry the raw rice in a kadai till light brown
• Grind the raw rice like a sooji[rava]. 
• Fry the moong dhal till brown
• Pour the water and cook the dhal. 
• Make a jaggery syrup [In pan 2 ¾ jaggery with 3 ½ cups water and bring it to boil. Once it is dissolved, filter the syrup using metal strainer to remove the impurities in that and boil it again
• Add coconut, moong dhal, ghee, rice flour and keep on stirring till the water is absorbed.
• Stir continuously to avoid bumps. Add remaining ghee to that.
• Turn off the fire and garnish the fried cashew nuts in ghee.
• Serve with mixed vegetable kootu. 

Note: Read the thiruvadhirai kootu and try it.

 

 

 

 

 

 

 

KARTHIGAI PORI OR PORI URUNDAI

PORI URUNDAI OR KAARTHIGAI PORI:
Ingredients:
Puffed rice [pori] [aval pori or nel pori] -4 cups
Jaggery [ vellam][make into pieces - 1  -1 ½ cups
Coconut [chopped very small pieces]    - ¼ cup
Dry ginger powder                               -1 piece
Cardamom powder                               -4nos
Water                                                   -as needed
Oil or ghee                                          - 2 tbs
Peanut [nila kadalai][optional               -1 cup

Method:
Preparation of Jaggery syrup [vella paagu]: 

• In a thick bottomed broad pan pour water and jaggeries pieces and heat it.
• After it dissolved completely, filter the syrup using metal strainer to remove the impurities in that.
• Again heat the syrup and boil till you get the right consistency like soft ball in a low fire.
• Turn off and add coconut. 

NOTE: To check the exact consistency of the syrup, take a cup of water and pour few drops of syrup into it. It should not dissolve. If you take the drops and roll it between your 2 fingers, you can make a soft ball.

• Take a tray and put the puffed rice, dry ginger and cardamom powder now add jaggery syrup into tray slowly and mix it well.
• This should not stick much in your hand.
• Now grease your hand with oil and roll it like a ball of your desired size.
• When it is become hard keep it in the stove again for a minute to loosen the jaggery and start rolling it. 

NOTE: DON’T ROLL THE BALL [urundai] TOO TIGHTLY. Then it will become too hard to bite. Just roll it and press it softly. To add peanuts you have to dry fry that a little and mix with the puffed rice.

NUTTY PINEAPPLE PUDDING

NUTTY PINEAPPLE PUDDING
Ingredients:
Pineapple - ½ tin
Pineapple essence -2tsp
Almonds & Pistachios - ½ cup
Sugar - ½ cup
Custard powder -3tbs
Milk -3cups
Cream -1cup


Method:

• Heat the milk and sugar. Mix the custard powder with a little milk and add to the hot milk and heat till custard is thick.
• Remove and keep aside to cool. Add essence and nuts.
• Spread custard in a transparent serving bowl. Sprinkle half the nuts and pineapple pieces.
• Spread the remaining custard. Decorate with the rest of the nuts and pineapple pieces.
• Serve with whipped cream.

APPLE PUDDING

APPLE PUDDING

 

Ingredients:
Apples medium sized -4
Milk -4 glasses
Eggs -4
Sugar [powdered] -2cups
Vanilla essence -2tsp
Whipped cream -1cup
Cherries -to decorate

 

Method:

• Peel the apples. Slice evenly. Mix 1cup sugar and 1cup water and cook till tender.
• Keep aside to cool. Beat eggs stiffly. Add essence, sugar, milk and mix well till sugar dissolves.
• Put the mixture in the dish. Add apple pieces and steam for 15-30mins till done.
• Cool and decorate with whipped cream and cherries.

 

 

 

Custard And Cream Pudding

CUSTARD AND CREAM PUDDING
Ingredients:
Custard powder [raspberry] - 3 tbsp
Sugar - 6 tbsp
Milk - 2 cups
Fresh cream - 1 ½ cups
Cherries - 150gms
Raisins - 50gms
Chocolates - 2 bars

 

Method:

• Mix sugar, milk and custard powder together & cook over slow fire till mixture is thick and coats the spoon.
• Allow it to cool. Chop the chocolates and cherries finely and add to the custard.
• Whip cream and fold into the custard and mix in cherries and raisins.
• Keep in refrigerator till serving time.
• Serve with whipped cream and chopped nuts.

 

 

 

X-MAS PUDDING

CHRISTMAS PUDDING
Ingredients:
Eggs -2
Rum - ¼ cup
Bread crumbs [fresh] -1 cup
Butter - ¼ cup
Soda [bicarbonate] - ¼ tsp
Sugar [syrup] -2tsp
Baking powder -2tsp
Grated nutmeg -1tsp
Raisins - ½ cup
Dates [seedless, chopped] - ½ cup
Salt -one pinch

 

Method:

• Mix butter and sugar. Beat eggs well and add to the butter and sugar.
• Add baking powder, soda, nutmeg and mix well till creamy.
• Mix caramel syrup, dry fruits, salt, bread and rum together. Mix till well blended.
• Grease a pudding mould. Pour the mixture into it, allowing enough space for it to rise.
• Steam for 1 ½ to 2 hrs. Remove from the mould and chill.
• Serve with custard or whipped cream.

 

 

 

PINEAPPLE SOUFFLE

PINEAPPLE SOUFFLE 
Ingredients:
Cashew nuts -50gms
Raisins -50gms
Thick Cream - ½ cup
Pineapple - ½ tin
Pineapple juice -1bottle
Gelatin -3tbs
Pineapple essence -2tsps

 

Method:

• Drain pineapple pieces from tin. Dissolve gelatin in ¼ cup of warm water.
• Mix the syrup from the tin and the pineapple juice together and add dissolved gelatin to it.
• Beat cream till thick. Beat the pineapple mixture till thick and fluffy.
• Fold in the cream, pieces, add pineapple essence. Allow to set.
• When it is half set, chop the nuts and fold into the mixture.
• When well set serve with whipped cream or pineapple sauce

 

 

 

CARAMEL SOUFFLE

CARAMEL SOUFFLE

 

Ingredients:
Gelatin -30gms
Vanilla essence -few drops
Cream -1 ½ cups
Sugar -250gms
Almonds -10gms
Cashew nuts -10gms
Milk -375ml
Egg -3

 

Method:

• Heat a little sugar till brown and add nuts to it. Cool and crush. Keep aside.
• Beat egg yolks and 3tbs sugar together. Boil milk and add to the mixture.
• Beat well and place over pan of bubbling water.
• Remove from fire and allow cooling. In a cup of hot milk melt gelatin and pour into milk mixture.
• Add vanilla essence. Set in a refrigerator.
• Remove when half set and fold in the caramel [that has been crushed].
• Before serving whip cream and spoon over the soufflé.
• Sprinkle some more crushed caramel and serve.

 

Lemon Souffle

LEMON SOUFFLE

 

Ingredients:
Eggs -5
Jelly crystals - ½ packet
Sugar [powdered] -100gms
Lemon [juice] -1
Butter -25gms
Water -1cup
Thick cream -2cups
Nuts [chopped] - ½ cup

 

Method:

• Mix jelly crystals, yolks of eggs and butter in one cup of water.
• Make custard on low fire stirring constantly and set the custard by keeping in the refrigerator for ½ an hour.
• Beat egg whites till stiff. Once the egg whites become peaky add sugar and lemon juice & beat again.
• Mix well and fold into the custard. Allow to set.
• Whip the cream over a bowl of ice.
• Just before serving remove from fridge and pour whipped cream on top and garnish chopped nuts

 

Paneer Pudding

PANEER PUDDING 
Ingredients:
Milk -1lt
Sugar -1cup
Water - ½ cup
Custard powder -5tsp
Cardamoms -5-6
Vanilla essence -1tsp
Glazed Cherries - ½ cup
Cream - ½ cup
Nuts [chopped] - ½ cup
Paneer [grated] -50gms

 

Method:

• Boil milk till it reduces to half its quantity.
• Mix sugar and water and heat till the sugar has dissolved completely.
• Add grated paneer till mixture starts coating the spoon.
• Mix this into the boiled milk. Mix custard and a little water till creamy and add to the milk mixture.
• Cook over slow heat until mixture becomes very thick.
• Add crushed cardamoms, nuts and cherries. Pour into a serving dish and a spoon of vanilla essence.
• Cool and serve with whipped cream

 

 

 

Sweet Corn Soup

SWEET CORN SOUP

Ingredients:
Vegetable stock -540ml
Ginger -40gms
Mushrooms -80gms
Corn flour -1 ½ tsp
Sweet corn cream -12tsp
Spring onion stalks -3
Ajinomoto -1 pinch [optional]

 

For dip:
Soya sauce
Soya chili sauce
Vinegar -50ml
Green chilies [finely chopped]-20gms
Sugar -1tsp
Salt -1tsp/to taste
Coriander [finely chopped] -20gms

 

Method:

• Make the vegetable stock[ with onions, carrots, leeks, celery, bay leaf and peppercorns tossed in butter then topped with water and simmered for 25-30mins and strain].
• Get the stock to a boil and add the corn cream.
• Sauté the ginger and mushrooms on the side and add to the simmering mixture.
• Let it boil for 2mins and add the corn flour [mixed with water].
• Adjust seasoning and add the Ajinomoto in the end.
• Garnish with stalked spring onion stalks 

For the dip: 

• Add all the ingredients together.
• Let it stand for at least 2-3hrs.

 

CORN CREPE

CORN CREPES:
Ingredients:
For Pancakes:
Maida -100gms
Egg - 1 beaten
Milk and water -250ml
Salt - ¼ tsp

 

For Stuffing:
Oil -2tsp
Garlic flakes [chopped] -6
Onion [chopped] -100gms
Sweet corn -1 tin
Coriander [chopped] - ¼
Salt -1tsp/to taste

 

For sauce:
Butter -30gms
Maida -30gms
Milk -30ml
Cheese -100gms

 

Method:
For Pancakes:

• Mix Maida, salt and egg.
• Add milk and water and mix well to form a smooth batter.
• Pour a spoonful of the batter into a non-stick pan and cook on one side only.
• Remove

For Stuffing:

• Heat oil; add onion and garlic fry till onion is transparent.
•  Add remaining ingredients.
• Mix and remove from fire.
• Allow to cool. 

For Sauce:

• Melt butter. Add flour and cook for 1 minute, stirring constantly.
• Gradually add milk and stir. Cook till sauce thickens.
• Stir cheese and salt.

To Serve: 

• Stuff pancakes with stuffing and roll.
• Arrange on oven proof plate.
• Coat with sauce.
• Top with cheese and grill till golden brown.
• Remove & serve with a pinch of chilly powder and sprinkle with chopped coriander or parsley.

 

 

 

VEGETABLE MAYONNAISE SALAD

MAYONNAISE SALAD:

 

Ingredients:
Mayonnaise -3tbs
Potatoes [boiled & sliced] -450gms
Mixed vegetables [boiled] -1 cup
Apple sliced -1 sprinkled with salt and pepper
Cucumber [sliced] -1

 

Method:

• Place a ring of cucumber around the edges of a dish, followed by a ring of potatoes and then apple.
• Mix the mixed vegetables and mayonnaise, Place the mix in the middle of the dish.
• Garnish with a few fresh coriander leaves.

 

TOPPING

MAYONNAISE TOPPING
Ingredients:

Mayonnaise - ½ a cup

Corn [boiled] - 6tbs

Tomato ketchup - 2tbs

Tomato - 1big size

Method:

• Mix mayonnaise, corn and tomato ketchup.
• Put ½ tsp of this mixture on biscuits/canapés
• Garnish with tomato strips and serve.

MAYONNAISE DIP

MAYONNAISE DIP

 

Ingredients:
Mayonnaise -100gms

Potatoes -100gms

Garlic flakes [grated] - 12

Juice from lemons - 2
Salt -To taste
Pepper -To taste

Method:

• Boil, peel and mash potatoes.
• Cool and mix with mayonnaise.
• Then add garlic, lemon juice, salt and pepper.
• Mix till smooth with no lumps in it.
• Serve with wafers.

 

SOY CHILLI PIZZA

Ingredients:
Pizza base                     -2medium sized/ 200gms each

For Spread:
Tomato                         -2medium sized/ 100gms
Garlic cloves                 -4
Pepper
Oil                                -1tsp

For topping:
Soy chunks                   -50gms
Capsicum                      -2medium sized/ 150gms
Tomato                         -3medium sized/ 150gms
Onion                            -2medium sized/ 100gms
Ginger garlic paste         -1tsp
Soy sauce                      -2tsp
Sweet thai chilli sauce     -1tsp
Maida                            -2tsp/ 30gms
Corn flour                       -1tsp/ 15gms
Pepper                            -1tsp
Vinegar                           -1tsp
Salt                                 -1tsp/ to taste
Oil                                   -1tsp[for sauteing]for deep frying

Method:
For Spread:

• Blanch the tomatoes, peel and blend
• Heat the oil, fry garlic paste and add the tomato pulp and seasoning.
• Cook till it becomes a thick paste

For Topping:

• Soak soy chunks in water for 10 mins
• Dice capsicum, onion and tomatoes
• Prepare a batter for the chunks by mixing maida, cornflour with salt, pepper and soy sauce
• Dip chunks in this batter and deep fry in oil and keep them aside[one can skip this step to make very low calorie chunks]
• Take a pan put some oil, add ginger garlic paste, onion and saute them
• Add chillies and tomatoes, cook for 1 minute
• Add the chunks to it with soy sauce, chilli sauce, pepper, vinegar, salt and ajinomoto, cook for a min
• Spread the paste over the pizza base and top with the above topping
• Bake in a very hot oven for 10 mins till crisp and evenly brown
• Serve hot with tomato ketchup

SOY MANCHURIAN

Ingrediends:
Soy chunks                -100gms
Refined flour              -  60gms
Corn flour                  -  30gms
Refined flour               -  60gms
Salt                            -To taste
White pepper powder -To taste
Garlic chopped            -   10gms
Green chillies chopped -    10gms
Soy sauce                    -     10gms
Ajinomoto                    -       5gms
Soy refined oil / oil        - for frying
Method:

• Soak soy chunks in water for 15 mins
• Squeeze out excess water, cool nicely
• Coat soy chunks with refined flour and corn flour
• Adjust salt and white pepper powder
• Deep fry in moderate hot oil until lightly browned. Remove and keep aside
• Now heat oil in a bowl, add garlic and green chillies, stir for few moments
• Then add soy sauce, cook again for a minute
• Add water and boil. Dissolve corn flour in a little water and add this to bowl to make it thick
• Add deep fried soy chunks and boil
• Serve hot

SOYA CUTLET

Ingredients:
Soy granules             -100gms
Potato[medium size]  -   3nos
Bread crumbs            -115gms
Coriander seeds         -    5gms
Ginger paste               -  10gms
Garlic paste                -   10gms
Green chillies               -     4nos
Red chilli powder         -      5gms
Coriander powder        -    20gms
Turmeric powder          -      5gms
Green coriander leaves  -     30gms
Oil/soy refined oil           -     10ml
Oil/soy refined oil           -for deep frying
Salt                                -To taste
Method:

• Soak soy granules in water for 15 mins
• Squeeze to remove excess water
• Boil potato in salted water, peel and then mash
• Wash and chop green chillies
• clean wash and chop green coriander leaves
• Heat oil, add coriander seeds
• When it crackles , add ginger paste,, galic paste, green chillies and stir for a moment
• While stirring continuously add red chilli powder, coriander powder, turmeric powder
• Then add soy granules, cook till granules are cooked and dry
• Add potato, adjust salt and continue cooking till masala completely dries up
• Remove and cool it
• Now mix well with bread crumbs
• Divide into small equal portions, give each portion a cutlet shape
• Deep fry in moderate hot oil until crisp
• Serve hot

SOY VEGETABLE PULAO

PULAO
Basmati rice                 - 350gms
Soy nuggets                  - 150gms
Onin                             - 115gms
Shelled green peas        -   60gms
Coriander powder         -   15gms
Ginger Paste                  -   10gms
Red chilli powder           -   10gms
Garam masala                -    10gms
Cumin seed                    -      5gms
Turmeric powder            -      5gms
Salt                                 - To taste
Water                              -4cups [double the quantity of rice]
oil/soy refined oil              -     30ml

Method:

• Wash rice and soak for an hour
• Drain the water just before cooking
• Soak the nuggets in warm water till they soften
• Chop onions and ginger to thin slices
• Heat oil or soy refined oil in a thick bottomed pan
• Add cumin seeds, ginger, and onions, allowing enough time for individual ingredients to turn brown
• Saute onions till they turn pink
• Mix in rice and fry for 2-3 mins
• Add salt and the remaining spices, except garam masala
• Add nuggets and peas, fry for 2 mins
• Add water and boil
• Lower heat and stir the pulao and cover.
• It will take 10 to 15 mins to cook
• Add garam masala
• Serve hot with seasoned curd

SOY MILK SHAKE

Ingredients:
Milk/ Soya milk         -500ml
Strawberries              -200gms
Strawberry essence    -few drops
Sugar                         -5 tsp/to taste
Soy flakes                  -20gms
Ice cubes                    -few

Method:

• Make strawberry puree in a churner
• Add strawberry puree and sugar to milk
• Blend the mixturewell in a blender till light, forthing and smooth
• Add soy flakes and few ice cubes
• Sprinkle few soy flakes on the top
• Decorate with pieces of strawberry on rim of the glass

SOY COLD

Ingredients:
Soy flakes              -25gms
Almonds                -12 pieces
Peppercorn            -3-4
Khus khus              -1tsp
Muskmelon seeds   -1/2 tsp
Saunf                      -1/2tsp
Cardamom              -5pieces
Rose water              -2tsp
Water                      -300 ml
Milk                         -125ml
Sugar                       -125gms
Rose petals               -for garnishing


Method:

• Soak the almonds, peppercorn, khus khus, musk melon seeds and saunf  in warm water for 2hrs
• Soak soy flakes for 5mins
• Peel the almonds and drain out the water
• Mix all the ingredients except water and grind to a fine paste using the remaining milk
• Add water, stirr well and refrigerate it for 1 hr
• Garnish it with soy flakes and rose petals
• Serve Chill

SOY KHEER

SOY SAFFRON KHEER
Ingredients:
Soy flakes    -50 gms
Milk             -2.5 lts
Sugar           -3 tsp/50gms
Cardamom   - 2 pieces
Pista             - 1 tsp. finely chopped
Saffon           -few strands soaked in 1tsp of milk

Method:

• Soak Soy flakes in water for 5-10 mins
• Heat milk in heavy bottom pan
• Add soy flakes and cardamom to it
• Let it simmer on slow fire till the milk reduces to half
• Add saffron and sugar and stirr
• Serve hot or chill it in refrigirator andserve cold

SOY LADOO

DESSERT
Ingredients:
Gram flour          - 200gms
Soy four             - 150gms
Vanaspati/Butter - 100gms
Sugar                  -   60gms
Small Cardamom -  10gms
Pistachio              -  10gms finely chopped

Method: 

• Grind Sugar and cardamom seperately
• In a heavy bottomed pan, melt vanaspati/butter gradually on low fire
• Add the flours and keep stirring till it turns light brown
• Remove from fire and allow to cool
• Mix powdered sugar and cardamom as well as pista
• Take 1/3 cup in this mixture, press between your palms until it becomes a firm ball.

SOY SWEET

SOY HALWA
Ingredients:
Soy granules - 350gms
Sugar           - 160gms
Ghee            -120gms
Cashewnuts  - 25gms
Raisins          -20gms     
cardamom      -5gms [[powdered]
Saffron           - a few strands soaked in warm milk
Water -400-450ml
Method:

• Grate soy granules into a semolina-like powder[Sooji or rava powder].
• Heat 5ml ghee in a shallow pan and roast the powdered granules till light golden brown
• In a seperate pan make a thin sugar syrup using sugar and water
• Pour this into the roasted granules stirring continuously till they mix well
• Add ghee little by litle along with cashew nuts, raisins and powdered cardamom
• Cook till the ghee starts seperating from the halwa
• Add saffron just before removing from fire
• Serve warm

           

Nutritional Value of Soya

Soybean Nutrition:
Nutritional and Health Benefits of Soybeans
Soybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron.


Soybeans are the only common plant food that contain complete protein. Soybean protein provides all the essential amino acids in the amounts needed for human health. The amino acid profile of soy protein is nearly equivalent in quality to meat, milk and egg protein.

*Always check the nutrition facts label of the product you purchase. Soymilk and tofu, for example, can vary widely in nutrient content depending on the type and brand.


Nutritional Analysis:


• Soybean Oil


• Soy Protein


• Soy Protein Products


• Soy Fiber


• Whole Soybean Foods


• Traditional Asian Soy Products


Soybean Oil - Nutritional Analysis


Soybean oil is 61% polyunsaturated fat and 24% monounsaturated fat which is comparable to the total unsaturated fat content of other vegetable oils (~ 85%). Like other vegetable oils, soybean oil contains no cholesterol.


• Polyunsaturated vs Saturated Fats


Excessive intake of any fat is undesirable. Nutrition experts recommend limiting total fat consumption to 30% or less of the total daily calories and limiting saturated fats to 10% or less. Saturated fatty acids raise blood cholesterol which can thicken arterial walls and increase the risk of heart disease.


In both clinical trials and population studies, polyunsaturated fats in the diet have been shown to actively lower serum cholesterol levels (Hegstad et al., 1992).


Other research collected over many years from around the world has shown that populations with diets low in saturated fats have the lowest death rates.


As a result, the replacement of saturated fats with reasonable amounts of polyunsaturated fats, such as those found in soybean oil, is recommended.


• Essential Fatty Acids


Soybean oil is rich in polyunsaturated fatty acids, including the two essential fatty acids, linoleic and linolenic, that are not produced in the body. Linoleic and linolenic acids aid the body's absorption of vital nutrients and are required for human health. These two essential acids are also precursors to hormones that regulate smooth muscle contraction, blood pressure, and the growth of healthy cells.


Pure soybean oil is about 50% linoleic acid and 8% linolenic acid.


• Hydrogenated Soybean Oil


Hydrogenation is used to solidify soybean oil for the manufacture of margarine. This process increases stability of oils and to raises the melting point of soybean oil shortening. Hydrogenation changes the chemical composition and physical properties of oils and affects the nutritional value. The degree of change in nutritional value depends upon the amount of hydrogenation necessary to produce the final product and the reduction of polyunsaturates that occur.


The hydrogenation process also creates trans fatty acids from cis unsaturates by rearranging hydrogens around the double bonds in a monounsaturated or polyunsaturated fatty acid.


Soy Protein – Nutritional Benefits


Almost 40% of the calories in soybeans are derived from protein causing soybeans to be higher in protein than other legumes and many animal products. The quality of soy protein is highly notable and approaches the quality of meat and milk. Unlike many other good sources of protein, soybeans are low in saturated fat and are cholesterol-free.


Soy Protein Products


Defatted soy flakes, a product resulting from the oil extraction process of soybeans, are the basis of a variety of soy products including soy flour, soy concentrates, and soy isolates.


• Defatted soy flours are about 86% protein and have very little moisture. They contain no fiber, carbohydrates or fat. Soy flours are very different from wheat flour and can not be substituted directly fro all the wheat flour in a recipe. Replacing about 15% of the wheat flour with soy flour gives a nutty flavor, darker crust, and moister crumb.


• Soy concentrates contain about 65% protein and retain most of the soybean's dietary fiber. Concentrates also add texture and help foods retain moisture.


• Soy isolates contain about 90% protein and are the most versatile of all the soy protein products. Isolates are used to add juiciness, cohesiveness, and viscosity to a variety of meat, seafood, and poultry products. Soy isolates are the chief component of many dairy-like products, including cheese, soymilk, infant formula, non-dairy frozen desserts and coffee whiteners. They are used to add texture to meat products and are valued for their emulsifying properties. Soy isolates absorb five times their weight in water. Isolates can be used to enhance both the nutritional quality and taste of meat products. This is especially true for soy used to enhance the flavor and nutritional quality of tough meat. Soy isolate is excellent for improvement of sensory attributes of whole meat products. Roasts and hams that contain soy isolates are juicer and more nutritional. Soy isolates can also be used as an ingredient to supplement or replace milk powder. In addition, isolates are commonly used in dairy products such as beverages, frozen desserts and imitation cheeses.


Soy Fiber


Soybeans, especially the outer hull, are an excellent source of dietary fiber (6 grams fiber per 1 cup cooked soybeans).


During processing, the soybean hull is typically removed. This extracted hull can be further process to create a fiber additive for breads, cereals and snacks.


Soybeans contain both soluble and insoluble fiber. Soluble fiber may help lower serum cholesterol and control blood sugar. Insoluble fiber increases stool bulk, may prevent colon cancer, and can help relieve symptoms of several digestive disorders.


Whole Soybean Foods


• Full fat flour is made from whole soybeans and therefore has the same fat, protein and dietary fiber content as the whole bean. Full fat flour is used for doughnut mixes, pie crusts, pancake batters and other baked goods.


• Soymilk is made from ground soybeans that are mixed with water to form a milk-like liquid. Soy milk can be consumed by people who are dairy sensitive or by strict vegetarians who eat no animal proteins. Soymilk is an excellent source of protein, B-vitamins and iron, and if fortified, provides adequate calcium. It has low levels of saturated fat and no cholesterol.


Traditional Asian Soybean Foods


For centuries, soybean have been mainstays of healthy diets throughout Asia and the East. today, Asian whole soybean foods are slowly gaining acceptance in the West as a unique source of nutrition that can help reduce saturated fat in the diet.


Whole soybean foods are high in protein, fiber and unsaturated fat, and rich in vitamins and minerals. They also show many anticarcinogenic properties related to the unique benefits of soy isoflavones, phytochemicals which exert biological effects in humans and other aminals.


• Tofu (soybean curd) is a bland, cheese-like cake formed from soymilk by adding a coagulant (typically calcium sulfate) to the milk to form curds that are shaped and pressed into cakes. Depending on the coagulant used, tofu is rich in minerals and is an excellent source of high-quality protein, polyunsaturated fats (including linoleic and linolenic acids) & B vitamins. Versatile and nutritious, tofu can be used in soups, salads, pastries, sandwiches, and spreads. It can also be used as an alternative to yogurt or soft cheese.


• Miso is a thick, high-protein paste made from soybeans, salt and a fermenting agent (usually an Aspergillus oryzae mold culture), that is similar in taste and color to soy sauce. Sometimes a grain, such as rice and barley, is fermented with the soybeans for additional flavor. Miso is popular as a soup and breakfast drink in Japan.


• Natto is made of fermented, cooked whole soybeans, and offers nutritional values similar to those found in miso. It has a sticky, viscous coating and is strong-smelling, with a cheesy texture. It is used as a spread or in soups.


• Tempeh is made of whole, cooked soybeans infused with a culture to form a dense, chewy cake. It is a good source of fiber protein, polyunsaturated fats and lecithin, as well as useful amounts of calcium, iron, magnesium, potassium, and some B vitamins.


• Soybean sprouts are rich in vitamins A, B and C, and are eaten raw in salads or cooked.


• Soy sauce is the most widely recognized soybean food. Soy sauce is fermented for about 18 months as a mixture of whole soybeans, wheat flour, and fermenting agents, such as yeast. The resulting liquid is extracted and processed. Soy sauce adds sodium and flavor to foods.

source courtesy: http://www.nsrl.uiuc.edu/aboutsoy/soynutrition.html