Soy at Breakfast Time

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The soy bean arrived in Europe in 1692, when a German botanist returned from japan. ln 1854, an American expedition to japan brought back two varieties. But, it wasn’t until the 20th century, when scientific research revealed its great nutritional qualities, that the bean was embraced.

There are over a thousand known varieties of soy beans but very few are marketed commercially. Two main varieties are grown in western countries—one for commercial use and the other for eating fresh or dried.

You can use soy in any cooking and for all meals. This is the first in our series of recipes which use soy products. If you have not already done so, you should read our main article about soy: What is soy and where does it come from?

BANANA BREAD

125 g soy butter
3/4 cup (140 g) soft brown sugar
2 eggs
3/4 cup (90 g) self-raising flour
1/4 cup (20 g) soy flour
1/2 teaspoon bicarbonate of soda
1 teaspoon vanilla essence
3 ripe bananas, mashed (660 g)
1/2 cup (60 g) walnuts, chopped
icing sugar, for dusting
fresh fruit, to serve
vanilla soy yoghurt, to serve

1 Preheat the oven to moderate l80°C (350°F/Gas 4). Grease a 10 x 20 cm loaf tin and line the base with baking paper.

2 Beat the soy butter and sugar with electric beaters until smooth and creamy Add the eggs one at a time, beating well after each addition. Sift the self-raising and soy flours with the bicarbonate of soda and add to the egg and butter mixture with the vanilla and banana. Fold the walnuts into the mixture using a metal spoon.

3 Spoon the bread mixture into the prepared tin and bake for 1 hour, or until a skewer comes out clean when inserted into the centre of the bread. Cool slightly then transfer to a wire rack. When completely cold, wrap in foil and leave overnight.

4 Cut into thick slices and toast to your liking. Dust with icing sugar and serve with fresh fruit and a dollop of vanilla soy yoghurt.

NUTRITION PER SERVE: Protein 7 g; Fat 30 g; Carbohydrate 46 g; Dietary Fibre 3 g; Cholesterol 60 mg; 1988 KJ (475 cal)

MUESLI

1 cup (250 ml) fresh orange juice
2 tablespoons maple syrup
1 teaspoon vanilla essence
100 g silken tofu
11/2 cups (150 g) rolled oats
1/2 cup (60 g) slivered almonds
1/2 cup (80 g) sultanas
1 cup (250 g) vanilla soy yoghurt
200 g mixed fresh fruit

1 Combine the orange juice, maple syrup, vanilla essence and tofu in a food processor until well combined — the mixture will be slightly grainy.

2 Place the oats in a large bowl. Pour the tofu mixture over the oats and stir well. Cover with plastic wrap and soak overnight in the refrigerator.

3 Preheat the oven to warm 170°C (325°F/Gas 3). Spread the almonds evenly on a baking tray and toast for 5-8 minutes, or until golden.

4 Before serving, add the sultanas and toasted almonds to the oat mixture and stir to combine. Serve topped with the vanilla soy yoghurt and mixed fruit.

NUTRITION PER SERVE (8) Protein 5 g; Fat 6.5 g; Carbohydrate 30 g; Dietary Fibre 2 g; Cholesterol O mg; 825 kJ (197 cal)

Note: Originally served with milk, this Swiss—German dish is named after Dr Bircher-Benner who served it to patients at his natural health clinic in Zurich.

SOY PANCAKES WITH RASPBERRIES AND MAPLE SYRUP

1 cup (125 g) plain flour
1/2 cup (50 g) soy flour
1 tablespoon baking powder
2 tablespoons sugar
1/4 cup (65 g) silken tofu
13/4 cups (425 ml) vanilla soy milk
50 g soy spread or margarine, melted and cooled
500 g raspberries
1/2 cup (125 ml) maple syrup
icing sugar, for dusting

1 Sift the plain and soy flours, baking powder and 1/2 teaspoon salt together in a large bowl, then stir in the sugar. Place the tofu, soy milk and 1 tablespoon of the melted soy spread in a food processor and combine until the mixture is smooth Add to the dry ingredients and mix together well. Cover with plastic wrap and leave for 15 minutes.

2 Heat some of the remaining soy spread in a frying pan over medium heat, Making two pancakes at a time, drop 2 tablespoons of the batter in the pan per pancake and cook for 1-2 minutes, or until bubbles form on the surface. Turn and cook the other side for 1 minute, or until golden. Keep warm and repeat with the remaining batter to make 12 pancakes in total.

3 To make the syrup, place the raspberries and maple syrup in a saucepan and stir to coat. Gently cook for 1-2 minutes, or until the berries are warm and well coated in the syrup.

4 Place 2 or 3 pancakes on each plate, top with the maple raspberries and dust with the icing sugar.

NUTRITION PER SERVE (6) Protein 9 g; Fat 12 g; Carbohydrate 50 g; Dietary Fibre 6 g; Cholesterol O mg; 1372 kJ (328 cal)

Notes: The raspberry is a fruiting plant which grows wild in all the cooler regions of the northern hemisphere, and is related to the blackberry—both raspberries and blackberries can range in colour from white to yellow, orange, pink, red, purple and black.
Variation: Any berries such as blackberries, blueberries or strawberries can be used instead of raspberries, if desired.
Storage: Raspberries should be stored covered, but unwashed, in the refrigerator.

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