Soy Suggestions for National Sandwich Month in August
Ankeny, Iowa, February 22, 2013—Some foods never go out of style—they just keep getting better and more popular. Sandwiches fit into that category. Ever since the 1700s when the Fourth Earl of Sandwich came up with his idea for a hand-held meal of meat between two slices of bread, we’ve been tweaking his invention. We add cheese, sauces, condiments and vegetables. And now, The Soyfoods Council shares creative sandwich combinations for National Sandwich Month in August.
With garden-fresh tomatoes, onions and salad greens and other late-summer vegetables in abundance, all you need are some low-fat, high-flavor protein ideas for sandwiches. The following soy-rich combinations from The Soyfoods Council just may inspire you to reinvent some of your own favorite sandwiches.
TofuWiches feature tofu triangles that are marinated, slit and baked before being stuffed with vegetables and drizzled with a sweet-and-spicy marinade. Burger lovers will enjoy Mojo Tofu Burgers. The patties are made with firm silken tofu, oats, black beans and barley. The seasoning combines the flavors of garlic, orange juice, lime, cumin and oregano.
Or, get soy-creative with a classic. For Grilled Tofu BLTs, make your own tofu “bacon.” Extra-firm tofu is marinated in a smoked paprika-infused olive oil and flavored with low-sodium soy sauce. Quick Barbecue Soy Sandwiches are made with TSP (Textured Soy Protein) and your favorite barbecue sauce, along with other flavorings. The sandwiches are served on hamburger buns.
Soyfoods are versatile, convenient ingredients that make it simple to customize your favorite sandwiches. Condiments such as Soy-Based Tzatziki Sauce add protein and flavor without adding cholesterol. The sauce, made with soft silken tofu, is flavored with lemon juice, grated cucumber, garlic, salt, white pepper and olive oil. It’s ideal for serving with gyro sandwiches.
When you cook with soyfoods such as tofu, TSP, soymilk and edamame, you’ll discover a whole new world of better-for-you foods. As a plant protein, soy provides all the essential amino acids plus a protein quality comparable to animal protein. However, soyfoods are low in saturated fat, and contain no cholesterol. One serving of soyfoods offers from 7 to 15 grams of protein. Also, some soy products such as soymilk are fortified with calcium, Vitamin D and Vitamin B12.
Want to learn more? The Soyfoods Council is your one-stop resource for health and nutrition information about soy, and offers a wealth of easy-to-prepare recipes. For sandwich recipes and sandwich-friendly condiments, visit the website at www.thesoyfoodscouncil.com. Bookmark the site and visit it often. New recipes are constantly being added, and you’ll also find instructional videos, the latest research and cooking tips.
About the Soyfoods Council: The Soyfoods Council is a non-profit organization, created and funded by Iowa soybean farmers, providing a complete resource to increase awareness of soyfoods, educate and inform media, healthcare professionals, consumers and the retail and foodservice market about the many benefits of soyfoods. Iowa is the country’s number one grower of soybeans and is the Soyfoods Capital of the world.
About the Role of Soyfoods in a Healthful Diet: Soyfoods have played an important role in Asian cuisines for centuries. In recent years they have become popular in Western countries because of their nutrition and health properties. Soyfoods are excellent sources of high-quality protein and provide a healthy mix of polyunsaturated fat. In addition, independent of their nutrient content, there is very intriguing evidence indicating soyfoods reduce risk of several chronic diseases including coronary heart disease, osteoporosis and certain forms of cancer. All individuals are well advised to eat a couple of servings of soyfoods every day.
Mojo Tofu Burgers
6 oz (about half a package) firm silken tofu, drained
1 cup oats
1 1/2 cup black beans
1 1/2 cup cooked barley (can substitute brown rice)
1 garlic clove
1/4 cup fresh orange juice, plus the zest of 1/2 large orange
Juice from 1 lime, plus the zest
2 teaspoons cumin
1 tablespoon plus 1 teaspoon dried oregano
2 tablespoons extra virgin olive oil
1 teaspoon Kosher salt
Non stick cooking spray
Preheat a non stick skillet over medium heat.
Meanwhile, pour oats into food processor and pulse until a chunky powder (about 10-15 seconds. Pour into a large mixing bowl and set aside.
Put tofu, 1 cup black beans, garlic clove, orange juice and zest, lime juice and zest, cumin, oregano, salt, olive oil and salt into food processor and pulse until chunky-smooth and combined, about 45 seconds total.
Scoop tofu mixture into mixing bowl with oats. Add cooked barley (or rice) and 1/2 cup whole black beans. Gently fold ingredients together until thoroughly combined. Mixture should be thick and only slightly sticky.
Spray skillet with cooking spray. Make burgers by gently pressing with hands, using 1/2 cup of mixture for each one.
Cook on skillet, about 4 minutes per side or till golden brown. Keep spraying pan with non stick spray (may need to spray in between flips). Serve immediately.
Makes 10 patties