Diabetes Forecast July 2005

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FOR TYPE 1/TYPE 2

Healthy Eating

Spectacular Soy
Easy To Cook, Tasty To Eat
By Robyn Webb, MS, LN

Recipe of the Month: Teriyaki Tofu Kebabs
Product of the Month: White Wave Baked Tofu

ONE OF THE most popular cooking classes I offer shows people how to work with tofu and other soybean products. Over the years, evidence has piled up suggesting that soy helps prevent diseases, and that news is just too good to ignore. Also, the versatility of soy means that it can really add zip to your meal plan.

Let's start with tofu. That ugly, lumpy, white mass can be transformed into delicious non-animal protein dishes. Tofu acts as a carrier; whatever flavors you like, tofu will take them on. Love Asian? Just marinate the tofu in soy sauce, sesame oil, scallions, and ginger. Since tofu lacks the tough protein fibers that are characteristic of animal protein, flavor seeps immediately into the tofu, making for less marinating time and overall less cooking time.

Tofu comes in grades of firmness. Use "soft" if you're making a non-dairy smoothie, scrambling it like eggs, or preparing pudding. "Firm" and "extra firm" are for when you want to sauté slices or stir-fry chunks.

Tofu typically comes packaged in containers with water and must be refrigerated. It also comes in shelf-stable, aseptic packaging for longer storage. Once opened, however, all tofu must be kept refrigerated in some water and used within 1 to 2 days.

The simplest way to begin using tofu is just to cut extra-firm tofu into slices and marinate them for as little as 10 minutes in what you would otherwise use for a piece of seafood, poultry, or beef. Add the slices to a skillet that has been coated with cooking spray. Sauté on each side over medium-high heat for 2 minutes until golden brown. Serve the tofu over a bed of brown rice or whole-wheat noodles.

Or how about breaded tofu? Dredge slices in whole-grain bread crumbs mixed with your favorite dried spices and sauté the slices (on each side, until browned) in a skillet coated with cooking spray. Serve with marinara sauce and sprinkle with Parmesan cheese.

Beyond tofu, there are other ways to incorporate this nutritious bean into your plan.

Edamame. This is my snack of choice. Edamame is the green soybean in a pod that is similar to sugar snap peas. Sold frozen, you add the beans in their shell to a pot of boiling water, cook for 5 to 8 minutes, drain, and then snack on the beans by sucking them from their pods (the pod itself is too tough to digest, so discard after pulling out the beans). They are full of protein and relatively low in calories.

Miso. Miso is a fermented soybean paste that can be used as a condiment or included in dips, marinades, sauces, and soups. Seek out a low-salt version; miso's only drawback is that it's high in sodium. But miso can add quality protein, calcium, and some B vitamins. The texture is like peanut butter and the flavor, pleasantly intense.

Soy milk. Soy milk is better than ever! Years ago, the thought of drinking or using soy milk even had me shying away from this product. But soy milk's taste has dramatically improved, and it can be used in many dishes that call for milk. Most soy milks are now fortified with calcium. Seek out plain or vanilla soy milk if you're looking for the option that has the fewest carbohydrates.

Tempeh. Tempeh is a soybean product made with split soybeans that are bound together by a fragrant mold to form compact cakes or patties. It is more flavorful than tofu, and the soybeans on the surface make for a delightful, slightly chewy texture. Tempeh can be stir-fried, sautéed in a pan like tofu, and prepared into kebabs.

Be wary of products that bill themselves as healthy sources of soy when in fact they have few health benefits. Think carefully before adding products such as soy chips and soy ice cream to your food plan, for example. Ask a dietitian for assistance in adding more soy to your diet.

But do give soy a try. Find out how it can be "soy" good for you!

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The latest cookbook by Robyn Webb, MS, LN, Italian Diabetic Meals In 30 Minutes—Or Less!, is published by the American Diabetes Association. This, as well as other books by Robyn, can be ordered from the Association's online bookstore at http://store.diabetes.org or by calling 1-800-232-6733.