Monday, October 27, 2008

Award-Winning Chili!!

I wanted to share my good news.

I fixed a large batch of my Super Soy Chili (receipe posted Apr 08)
to participate in a Chili Luncheon fundraiser at the local hospital where I work. (10.24.08)

I was UNAWARE that there was also a Taste-Contest, unitl someone said "Congratulations!"
My super soy receipe had won "Best Chili"
and I was asked to prepare another batch to represent the Hospital in the Local Chamber of Commerce Chili Cook-Off.

I am so proud that my 'healthier' version of traditional chili still tastes good enough to compete with good 'ole Kentucky home-cooking.

Smiling from my Kitchen in Kentucky,

Saturday, October 11, 2008

10 Ways to Add More Soy to Your Diet

Written by Lauren Girdler
Reviewed by Gloria Tsang, RD
Published in October 2008(

Soy-based foods are often neglected in the North American diet, but they shouldn't be! Soy is a heart friendly food because it can help to lower cholesterol and the risk of heart disease. On top of that, eating soy foods is a great way to build bone health and has been show to help prevent cancer, particularly prostate cancer. With so many great nutritional features, there is no reason to keep soy off the dinner table.

Adding More Soy to Your Diet:
Health experts recommend a diet with 25 grams of daily soy protein intake to reap the health benefits (one glass of soymilk contains ~ 8 g).

Here are 10 ways you can include more soy in your diet:
1. Edamame: You can find edamame beans in the frozen foods aisle. Simply pour some edamame into a bowl with water and microwave until hot. Drain the water and sprinkle the edamame with salt for a quick, healthy snack.

2. Soy nut butter: Found right next to the other nut butters, this tasty spread is great on toast and makes for a change at breakfast.
3. Soy milk: Fat-free, regular, vanilla, strawberry, and chocolate – there are so many varieties of soy milk to try! Use soy milk with cereal, in baking, and to make pancakes. Or simply drink as a healthy snack or beverage.
4. Soy nuts: Look for soy nuts where other nuts are sold, or in the Asian cuisine section of the grocery store. Use them when baking cookies, bars, and loafs - or as a healthy addition to mixed nuts.
5. Soy cheese: You can find soy cheese in either the dairy aisle or the vegetable section (with the salad dressing) of the grocery store. Soy cheese can be cheddar or mozzarella flavored. Use soy cheese as a topping on salad, when making lasagna, or as part of a sandwich.
6. Soy cereal: You won't find soy cereal in the cereal aisle. Instead, look for it in the health foods section of the grocery store. Eat soy cereals as an alternative to high-calorie, high-sugar cereals.
7. Soy ice cream: Soy ice cream comes in many delicious flavors including strawberry, butterscotch, and almond vanilla. Top soy ice cream with fruit to make a healthy dessert.
8. Soft tofu: Because of its thick and creamy texture, soft tofu can be used in a many different ways. Salad dressings, sauces, deserts, and smoothies can all be made using soft tofu.
9. Hard tofu: Because of its firmer consistency, hard tofu is used more often in dishes where it will retain its shape. Try adding hard tofu to stir fries, salads, soups, pasta, or any other dish where it will absorb the flavor of the other foods.
10. Soy meats: Try soy burgers or soy veggie dogs as a healthy alternative the next time you barbeque. You can find soy burgers in the frozen food section, and soy veggie dogs with the meat hot dogs. The burgers come in both beef and chicken flavors, while the veggie dogs can be regular or spicy Italian style.

Thought this article was worth sharing :)
The Super-Soy the I most often use is a dehydrated, texturized soy meat substitute which would fall under #10 above. I actually use several of the above categories in my meal planning to add variety and maximize the nutritional value of my meals.

Which one would YOU be interested in trying next?

Finding my way back to the Kitchen,
Laura in KY

Wednesday, July 16, 2008

Super Soy Enchilada Easy-Bake

Super Soy Encilada Easy-Bake (can you tell I enjoy Mexican food? *grin*)

12 oz reconstituted ground beef super soy
(using water flavored with soy onion broth mix per broth directions)
1 packet taco seasoning
2 15.5-oz cans enchilada sauce
18 corn tortillas
2 15.5-oz cans pinto beans, drained
2 green onions chopped
2 cups shredded cheddar cheese ( consider vegan soy cheddar cheese)
1 4.5-oz can diced green chilies
2 cups fritos corn chips, finely crushed
*optional - black beans and/or corn kernels can add variety and color to this dish

-Preheat oven to 375 degreesF
-In a small bowl, combine the ground beef soy and taco seasoning and set aside.
-Spray a 9x13 inch baking dish with oil.
-In layers, spread
1/4 of the enchiliada sauce along bottom of dish,
lay out 6 corn tortillas,
add pinto beans,
scatter a handful of green onion,
a 1/3 of the shredded cheese,
half the can green chilies,
1/4 of the enchilada sauce,
6 more tortillas,
all the seasoned soy ground "beef",
another 1/3 of the cheese,
the remaining green chilies,
another 1/4 of the enchilada sauce,
then the final 6 tortillas,
the remaining enchilada sauce, and
the rest of the cheese.
-Cover with foil and bake for 30 minutes.
-Remove foil, top the casserole with the crushed Fritos, and bake for another 15-30 minues or until bubbly and browned.

Serves 6-8.

Sunday, June 1, 2008

Why Cook with Soy?

Why Soy??

Health magazine (April 2007 issue) suggested,
"Add one meatless meal a week. Less meat means less saturated fat--and fewer toxins like dioxin, DDT, and PCBS."

Why Soy??

Probably most popularized as a protien alternative for Vegetarians.

Soy is the answer to several concerns: low cost, high protien, low-saturated fat, low-cholesterol, high-fiber, low-sodium, lactose-free source of calcium, and fewer potential toxins.

Benefits. . .

Research is on-going that soy can benefit the human in body in various ways:
*assist with cardiovascular function
*support gallbladder function
*promote optimal blood sugar and cholesterol levels
*source of calcium to promote bone health
*anti-cancer effects
*promote cognitive function and brain healing

Soy is by no means a "cure" for any of the above mentioned health concerns. However, soy can be one way to incorporate healthier food choices into our lifestyles and take back control over our OWN health.

I firmly believe that in many cases the credit OR blame for our state-of-health is based on OUR CHOICES. . .

We choose what we put into our mouths.

We choose our habits--be it smoking, exercising, over-scheduling, relaxation, etc. Even if you feel that you did not specifically choose your habit, it is still YOUR CHOICE to go with the "default" or easiest option. The "choice" may not always be easy but it is OURS to make--no one makes it for us (adults).

I loved how Zig Ziglar once put it,

"I was overweight by choice.

I have never accidentally eaten anything."

In my personal journey to take back control of MY life & health, I discovered Super Soy products. Knowing that others will make this same journey, I am moved to share some of what I have learned. Unfortunately, knowledge is only a small portion of the challenge; ACTION and PERSISTENCE are the biggest part of choosing a healthy lifestyle. It is my hope to share tips and ideas that facilitate TAKING ACTION.

. . . this Bill Maher's rant about big pharma in this clip I feel echos my point of

Individual Responsibility!

To Your Abundant Health & Success. . .
Your Friend in KY,

Laura in the Kitchen

Tuesday, May 20, 2008

Super Soy Chicken and Mushroom Quesadillas

Now for the gourmets who enjoy more challenge in the Kitchen. . .
Amy's quesadillas pictured here inspired this latest creation in the kitchen.

Super Soy 'Chicken' and Mushroom Quesadillas

1/4 cup oil for cooking (vegetable, olive, or coconut as you prefer)

1 cup boiling water

1 tbsp taco seasoning (optional)

1/2 cup chopped onions

1 lb. assorted mushrooms (try crimini, portobello, shiitake, or any other variety)

1 Tbsp. chopped garlic

1 Tbsp. chili powder

1/2 tsp. cumin

2 tsp. salt

1/3 cup chopped cilantro

12 flour tortillas (recommend the whole wheat or low-carb versions)

2 cups shredded vegan Monterey Jack cheese

> Stir taco seasoning into boiling water, then add Super Soy Chicken Strips, let sit 5 minutes

**note: recommend crumbling or smashing dry soy pieces into smaller pieces before reconstituting**

>Heat the oil in a large sauté pan; add the soy chicken pieces and cook for 3 minutes on each side, or until browned and crispy. Remove from the oil and set aside.
>Next, add the onions to skillet and cook for 3 to 5 minutes, or until softened.
>Add the mushrooms and garlic and sauté on medium-high heat for 8 minutes, or until the mushrooms have softened and released their liquid. (Note: You may add additional oil if the mushrooms become dry during cooking.)
>Place the chili powder, cumin, salt, and cilantro in the pan and mix well; remove from the heat. Return "chicken" pieces and stir again.
>Lay out 6 tortillas and evenly spread the cooked mixture onto each tortilla. (Note: If there is residual liquid, pick the mushrooms up out of the liquid to prevent soggy quesadillas.)

>Sprinkle the "cheese" on top, cover with the remaining tortillas, and brush the tops lightly with oil.
>Heat a clean nonstick sauté pan and place one quesadilla at a time, oiled side down, into the heated pan. Brush oil on the dry side of the quesadilla.
>Cook for 3 minutes, or until browned. Flip and cook the other side. Repeat until all the ingredients are used.
>Cut each quesadilla into 4 segments and serve with salsa, guacamole, and vegan sour cream.

Alternate Cooking Method: Oil both sides of the quesadillas, place on a cookie sheet, and cook in a preheated 375°F oven for 10 to 15 minutes, or until crispy.
Makes 6 quesadillas

My thanx to Amy for her blog receipes and helping inspire me to my own versions.!
May Abundance be found in Your Kitchen and Your Heart,
Laura in the Kitchen

Protien-Packed Quesadillas

Here's a protien-packed and reduced fat version of an old favorite!


4 8-10 inch torillas (recommend the whole wheat or low carb kind)
1/2 cup boiling water
1 tbsp, rounded, of taco seasoning
1/2 cup Super Soy Ground Beef

1/2 can fat-free refried beans
1 cup low-fat shredded cheddar cheese (may use Montery or other as you like)

Stir taco seasoning into boiling water, then add super soy ground beef. Mix thoroughly and let sit.

Spread 1 tbsp refriend beans on half of each torilla (like peanut butter on bread).
Next spread 1/8 cup of reconstitued super soy ground beef over refried beans.
Follow with 1 tbsp shredded cheese or more to taste.

Fold torilla in half. Heat in non-stick skillet on medium heat till outside of torilla is lightly browned. Then flip and brown other side.

Cut into 3-4 wedges and serve.

Can be served with salsa, sour cream, or guacamole as a Snack, Appetizer, or Pary food. Combine with side of refried beans, rice, or salad for a full meal. This is so simple teens can fix their own snack for a lower-fat alternative to Taco Bell :)

**Simple enough to let the kids "HELP"--spread beans, scoop meat, sprinkle cheese; not recommended to have children participate with cooking on stove.**

Let's meet again in the Kitchen :)
Laura in KY

Super Soy Personal Pizza Cups

What do you get when you combine 2 kid favorites????

Pizza + Cupcakes = Super Soy Personal Pizza Cups!!
(picture to come later *grin*)

I've found this to be a hit with kids and grownups alike :)

1 can (12 oz) refrigerated biscuits (10 biscuits)
1/2 cup boiling water
1/2 cup Super Soy Ground Beef
1 jar (14 oz) Pizza sauce [1/2 a jar of spaghetti sauce works too]
1/2 cup low fat shredded mozzarella cheese
garlic to taste

Preheat oven to 375 degrees.

Mix super soy ground beef with boiling water, may add dash or two of garlic if you like. Set aside, Let soy reconstitute 3-5 minutes.

In 12 cup muffin pan, evenly press each biscuit in bottom and up side of each cup; set aside, you may place in frig to chill until ready to fill.

Now stir together reconstituted soy and sauce, heat through.

Evenly spoon "soy beef" mixture into prepared muffin cups. Bake 15 minutes.
Sprinkle with cheese and bake an additional 5 minutes or until cheese is melted and biscuits are golden. Let stand 5 minutes. Gently remove pizza cups from muffin pan and serve.

Makes 10 pizza cups.

Estimated Prep: 10 minutes Estimated Cook Time: 25 minutes

>>>I wanted to share this receipe as a tribute to my sister Julie, who shared the receipe with me, and Michael Brian who thinks ANY party is complete with pizza & cupcakes :)

SUGGESTION #1: If you like more "stuff" on your pizza, reduce the amount of super-soy ground beef and add some veggies like mushrooms, onions, green peppers, etc. Let your imagination RUN WILD!

SUGGESTION #2: This can be a great way to use up left over spaghetti sauce, OR when preparing spaghetti for dinner one night go ahead and fix extra "soy-meat" sauce and use the day after for this receipe.

SUGGESTION #3: Let the kids JOIN IN! Older children could participate in pressing biscuits into muffin pan. yourger children could be allowed to scoop sauce (give them a specific size scoop like 1/8 cup) or let them pinch and sprinkle the cheese.

SUGGESTION #4: Serve with carrot or cucumber chips ( ripple cut slices)
[I got my ripple cutting tool from Pampered Chef: Kim Mays 270-737-9615 email: ]

SUGGESTION #5: This is also a great food for potlucks! Crowd Pleaser!!!!

SUGGESTION #6: Use minature muffin pan [Pampered Chef has one of these too] and split biscuit dough in half for each cup, while doubling the number of muffins--will be popular with little fingers.

Hope You Enjoy!!!!
From the Kitchen,
Your Friend Laura in KY