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Soy is often one of the recommended ways to
cut down on the amount of meat in your diet. You are already
familiar with soy sauce. Beyond that, you probably need some
help demystifying soy. You may even recall the days when farmers
mostly raised soybeans to feed to livestock. If that's the case,
you may understand that soy can be used to prepare healthy
dishes, but you need some convincing that it can also actually
be used to make delicious ones.
For those on a diabetic diet, four ounces of tofu is the
equivalent of 1 Meat Substitute food exchange and calculated
accordingly in your Exchange Approximations.
What is Soy Protein?
There are three types of soy protein
commonly used in soy cooking:
-
Concentrate
-
Isolate
-
Textured
Soy protein is made from defatted
soy flakes and contains 70% protein. It retains much of the
dietary fiber naturally found in the soybean.
The protein that is removed from defatted
soy flakes is called soy protein isolate, and at 90%
protein, it is the most highly refined soy protein.
Textured soy protein, which contains
70% protein and high amounts of fiber from the soybean, is
created by extrusion. You can find textured soy protein in a
variety of forms and sizes; the most commonly found and used
form is called textured vegetable protein or TVP.
Because TVP retains a chewy texture when soaked in liquid, it is
often used to make meat substitutes. TVP is a great substitute
for ground beef or pork as long as you remember that it soaks up
quite a bit of liquid and are prepared to add more stock, tomato
sauce, or whatever "liquid" is called for in your recipe.
Many recipes require TVP to be rehydrated
prior to using. If the recipe doesn't include directions about
how to do that, a general rule is to rehydrate 1 cup of dried
TVP by soaking it in 3/4 cups of boiling water or broth. You can
use chicken, beef, mushroom, tomato, or vegetable broth instead
of water, depending on what other flavors you want to match in
the recipe. Once you add your choice of liquid, allow the TVP to
sit for several minutes, or until it is soft.
When you use TVP in soups, stews, or
sauces, you do not have to rehydrate it prior to use; simply add
the TVP during the last 30 minutes of cooking time. This allows
the TVP to soak up some of the liquid and the flavors of the
dish, and become soft and palatable. You may have to add a bit
more liquid (about 1/4 to 1/2 cup is usually enough) as the TVP
does soak up quite a bit!
TVP is also a great extender. You can
replace up to half of the ground meat called for in a recipe and
not lose the taste. (You only lose the fat!) Using TVP as an
extender in meat loaf or meatballs is also a great way to
introduce soy to your family.
TVP has an extremely long shelf life. As
long as it does not get any moisture, it should last for months
(or longer). Once opened, store it in a well-sealed container --
like Tupperware or Rubbermaid, or a glass jar.
What is Tofu?
Perhaps the most familiar form of soy, tofu
is often the most ridiculed. (It's often the blunt of jokes on
one Internet humor list.) While often associated with
stir-fries, tofu is great for almost any culinary endeavor --
from smoothies to pumpkin pie to chocolate pudding.
Tofu, or soybean curd, is made by curdling
fresh hot soy milk with a coagulant. Cheeselike in texture, tofu
can take on the flavors of other ingredients remarkably well. It
is a good source of protein and low in cholesterol, calories,
and fat.
There are four main types of tofu:
-
Extra-firm
-
Firm
-
Soft
-
Silken
Depending on the recipe, some forms are
better than others but most can be used interchangeably. A good
rule of thumb is to consider the item you are preparing and the
desired consistency of your end product. A smoothie, pudding, or
pie filling will turn out better is you use soft or silken tofu.
Stir-fries and soups typically require firm or extra-firm.
You can find most, if not all, types of
tofu at your local grocery store. A health food store is likely
to carry a wider selection of brands, as well as some flavored
tofu. Smoked tofu is really great on salads or as a snack. While
Asian markets will carry tofu, you are more apt to find it sold
in bulk, which carries the risk of bacterial contamination.
Grocery and health food stores offer tofu in aseptic and
water-packed containers.
Aseptic containers of tofu can be kept unopened on your shelf
for about nine months. Water-packed and opened containers should
be kept in your refrigerator; they will usually last for several
weeks, but to be safe, consult the label for storage
suggestions.
For more information,
see Tips for Baking
with Soy.
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