Soy foods are low in saturated fat and cholesterol and a good source of protein and fiber, according to Gretchen Hofing, an educator with the Michigan State University Extension and a registered dietitian based in Lenawee County. She suggests adding tofu to meals. Silken tofu can be used as a baked-potato topper, vegetable dip, or salad dressing that will be lower in calories than those made with sour cream.
To adapt family recipes, use 3/4 tablespoon soybean oil for 1 tablespoon margarine; 1 tablespoon of soy flour and 1 tablespoon of water for an egg; or 1/4 cup soy flour plus 3/4 cup regular flour for a cup of regular flour. Soy flour browns more quickly, so watch temperature and time.
Persons who are lactose-intolerant or have dairy allergies can enjoy soy milk or soy beverages. Use soy milk when making pancakes or French toast.
Soy ingredients can also give a nutrition boost. Black soybeans and roasted soy nuts are used in this Southwestern Beef Pie made with sirloin, tomatoes, green chilies, corn and beans combined with taco seasoning and poured into a standard pie crust. The recipe from the Ohio Soybean Council can be made with or without the sirloin beef cubes.
Soy foods are ingredients in southwestern beef pie.
1 9-inch unbaked pie crust, pricked to vent
1 pound sirloin beef, cut into small cubes,
1/2 cup chopped green pepper
1/2 cup chopped onion
1 tablespoon soy oil
1 10-ounce can diced tomatoes
with green chilies
1 6-ounce can tomato paste
1 cup frozen whole kernel yellow corn
1 1.25-ounce package taco
1 15-ounce can black soybeans, drained
1 cup shredded sharp cheddar cheese
1 cup roasted soy nuts
2 tablespoons soy margarine,
Soy sour cream and sliced black
Preheat oven to 375 degrees. Bake pie crust 7 minutes. Set aside. In large skillet, brown beef, green pepper, and onion in oil. Stir in tomatoes with chilies, tomato paste, corn, taco seasoning, and black soybeans; mix well. Cover and cook 10 minutes. Stir in cheese; spoon into pie crust. Mix soy nuts and margarine; spoon over top of pie. Reduce oven temperature to 350 degrees; bake pie 35 minutes. Serve hot. Garnish with sour cream and olives if desired.
Yield: 8 servings
Source: Ohio Soybean Council
The Echoes of Poland Folk Song and Dance Ensemble will have its annual Pierogi Dozen Sale. Cheese, kraut, and potato are available at $8 per dozen. Advance orders only by March 12; call 419-475-6262 or 419-531-8658. Pick-up will be from 10 a.m. until 6 p.m. March 14 at PRCUA Hall at 5255 North Detroit Ave.
The Michigan Organic Conference will feature a food-related film festival and more than 20 educational sessions for organic consumers, gardeners, and farmers. The conference begins at 7:30 p.m. Friday and continues from 8 a.m. to 6 p.m. Saturday at the Kellogg Center on the campus of Michigan State University in East Lansing. A local-foods reception follows the conference sessions. The conference fee is $70 by tomorrow or $80 at the door. Registration forms and more information are available at www.moffa.org or by calling 248-262-6826.
The 15th annual Taste of Yountville will be from 11 a.m. to 5 p.m. March 22 in Yountville, Calif. Celebrating Napa Valley's mustard season, the gourmet gallop includes 15 area restaurants, 20 local wineries, and mustard and olive oil producers on tap for tasting. The event is free; tasting tickets will be available on site for $1 each. For information, visit www.yountville.com.
The 12th annual Nantucket Wine Festival will be May 14-18 at the White Elephant Hotel in Nantucket, Mass.
The festival is attended by 150 wineries from around the world. It includes a charity gala, celebrity chef and winemaker auction dinner, and wine and food seminars. For information, visit www.nantucketwinefestival.com.
Nestle's Carnation Evaporated Milk "Family Favorites" recipe booklet is available until March 31.
The free recipe booklet is available at www.verybestbaking.com and features recipes such as Chicken Tortilla Stew.