Recipe Friday: April is National Soyfoods Month

The Soyfoods Council has shared ideas to help you observe National Soyfoods Month in April. Soyfoods create craveable meals and satisfying snacks, but there are even more reasons to choose them:

• Health benefits. Aim for incorporating one or two servings of soyfoods into your daily menu to derive the health benefits of soy. Both soybean oil (the most widely used edible oil in the U.S.) and soy protein carry heart health claims from the FDA, confirming they may be able to reduce the risk of coronary heart disease. For more details about soyfoods and health, visit the Soyfoods Council website. 

• Sustainability. Verified sustainably grown U.S. soy is not only good for you, it’s good for the planet, too. Growing soybeans is an environmentally advantageous way to produce high-quality protein. Additionally, 95% of U.S. soy farmers are committed to sustainable farming practices and adhere to national sustainability and conservation standards.

• Preferred plant protein.  Among plant-based proteins, soy is a star because it’s a cholesterol-free complete protein that provides all the essential amino acids necessary for human nutrition. When compared to other plant-based milks, soymilk typically has more protein, offering approximately 7 grams per one-cup serving. Soyfoods such as tofu have a long history. In Asia, foods such as tofu have been enjoyed for more than a thousand years. Also, while tofu may seem new to some American consumers, it has been made in the U.S. for more than 100 years.

• Clean eating. Minimal processing, recognizable ingredients and simple ingredients meet most people’s definition of food transparency. Read food labels when choosing plant-based milks. Many brands of soymilk, for instance, have just two ingredients—organic soybeans and water.

• Convenience. Add soyfoods to your grocery list and your meals. Soyfoods like frozen shelled edamame and soymilk are readily available in grocery stores. You also have the option of buying shelf-stable tofu, canned black soybeans and soymilk online. Adding soyfoods to your diet is easy, too. You don’t have to change the way you eat. Try some simple swaps, like using soymilk as an alternative to dairy milk in recipes or replace part of the mayonnaise in a dip with silken tofu.

Miso Four Ways

Miso is a soybean fermented paste. It adds delicious salty flavor and is traditionally used in Japanese dishes. Try out these three recipes to incorporate more miso and soyfoods into your diet!

Agedashi Marinated and Glazed Tofu “Scallops” with Pickled Daikon Salad

 Recipe courtesy Chef Charles Severson, Honey Creek Resort for the Soy Food Council

Ingredients

1 (16-ounce) package firm tofu
6 pieces kombu
¼ cup yellow miso
¼ cup shoyu soy sauce
¼ cup mirin
2 T ponzu
1 tsp roasted vegetable base

Ingredients for “Scallop” Glaze

2 T mirin
1 T ponzu
1 T rice vinegar
1 T packed brown sugar
¼ tsp each crushed red pepper flakes and dried yuzu peel (or grated lemon peel)

Ingredients for Pickled Daikon Salad

2 T rice vinegar
1 T sugar
½ tsp katsu furikake
½ tsp kosher salt
½ cup grated daikon radish
½ cup soybean oil
½ cup cornstarch
Microgreens
Thinly sliced green onion
Shichimi Togarashi

Method

1. Remove tofu and dry between several layers of paper towels. Place the block on a plate, cover with additional dry paper towels, and top with a second plate to press out any residual liquid. Let stand for 30 minutes. Meanwhile, prepare the marinade by combining the kombu, miso, shoyu, mirin, ponzu, vegetable base, and shansho in a saucepan. Bring the mixture to a simmer over medium-high, remove from heat, and add the bonito flakes. Let steep 5 minutes, remove kombu, pour marinade into a resealable plastic container, and let cool.

2. To create the tofu “scallops”, remove the towels and transfer the tofu block to a cutting board and cut the block in half lengthwise to create two slabs about 1 inch thick. Use 2-inch round cutter to cut out rounds of tofu to resemble scallops (use the scraps in another dish). With a paring knife, lightly score the tops of each scallop, taking care not to cut through the scallop itself, then gently place scallops in the prepared marinade, turning to coat both sides. Cover and marinate overnight in the refrigerator.

3. While the scallops marinate, prepare the glaze by simmering the mirin, ponzu, rice vinegar, brown sugar, pepper flakes, and yuzu peel in a small saucepan until the sugar is dissolved. Transfer glaze to a small bowl and let stand until ready to serve the scallops.

4. Just before serving, prepare the daikon salad by whisking together the vinegar, sugar, furikake, and salt in a small bowl. Add the grated daikon, toss to coat, and let stand for 2 minutes, then drain from the liquid and set aside.

5. Meanwhile, carefully remove the scallops from the marinade and pat dry with clean paper towels (discard marinade). Place the cornstarch in a shallow dish. Remove the scallops from the marinade, scrape off any excess, then dredge them on both sides in the cornstarch and let stand for 10 minutes to allow the coating to set. Heat the oil in a small skillet over medium heat to 350 degrees. Carefully lower the scallops into the hot oil and fry until golden brown and crisp on both sides. Remove the scallops with a slotted spoon and drain on a paper towel-lined plate. While hot, brush the scallops with some of the reserved glaze.

6. To serve, arrange two scallops on serving plates and top with a pinch of microgreens, daikon salad, green onion, and togarashi. Serve with Spaniard Tri-Tip, Ancho Sweet Potato Puree, Roasted Seasonal Vegetables, and Compound Butter.