Eating smart doesn't have to be expensive! Soybean oil offers better-for-you health benefits & is about a tenth of the cost of some competing oils. Here are a couple of benefits that make Soybean Oil the perfect choice for family cooking:
- Contains 0g trans fats per serving
- Serves as a principal source of omega-3s which can help reduce blood pressure and prevent heart disease
- Great source of vitamin E which prevents cell damage that may lead to diseases such as cancer and heart disease
- Contains unsaturated fats and when it replaces saturated fats, it may lower cholesterol levels
Last Month I made a Biscoff Spread Cake made with Soybean Oil but I wanted to share with you guys some of my other favorite soy recipes. Muffins for snacks, pancakes for breakfast, and tacos & chili for lunch or dinner. I've tried these out this past month & they are all so good! Check them out below!
Corn & Soy Muffins (Original Recipe):
1 1/2 cups All purpose flour 1/2 cup Yellow cornmeal 1/4 cup Soy flour 1/4 cup Sugar 1 tablespoon Baking powder 1/2 teaspoon Salt 1 cup Light soymilk 2 Eggs 1/4 cup Soybean oil (vegetable oil)Instructions for Corn and Soy Muffins:
- Mix flour, cornmeal, soy flour, sugar, baking powder and salt. Combine soymilk, eggs and oil; add to dry ingredients and mix only enough to moisten.
- Fill oiled muffin tins.
- Bake at 400°F for 15 minutes. Makes 12 muffins.Nutrition Per Serving:162.4 calories, 4.2 gm protein, 22.8 carbohydrates, 6.2 gm fat, 35.4 mg cholesterol, 1.0 gm saturated fat, 237.9 mg sodium, 1.0 gm dietary fiber
Wholesome Soy Berry Pancakes (Original Recipe):
1 1/2 cup White whole-wheat flour 1/2 cup Oatmeal, quick cooking 2 tablespoons Baking powder 1 1/2 cup Vanilla or plain soymilk 4 Eggs 2 tablespoons Brown sugar, packed 2 tablespoons Soybean oil (often labeled "vegetable oil") 4 cups Fresh blueberries, divided Maple syrup (optional) Instructions for Wholesome Soy Berry Pancakes:
- Combine flour, oatmeal and baking powder in medium bowl. Whisk soymilk, eggs, brown sugar and soybean oil in large bowl until blended. Add flour mixture to soymilk mixture; stir just until blended. Stir in 2 cups berries.
- Heat large skillet over medium heat; brush lightly with soybean oil. Pour 1/4 cup batter into hot skillet; cook until bubbles begin to burst. Turn and continue cooking for 1 to 2 minutes or until golden. Repeat with remaining batter. Serve with remaining berries and maple syrup, if desired.
Nutrition Per Serving:2 pancakes – 230 Calories, 8g Protein, 34g Carbohydrate, 4g Fiber, 7g Fat, 1.5g Sat. Fat, 0g Trans Fat, 110mg Cholesterol, 460mg Sodium
Wholegrain Flax and Berry Muffin (Original Recipe):
1 cup Whole wheat pastry flour 3/4 cup All-purpose flour 1/2 cup Brown sugar, packed 1/4 cup Flax seed meal 2 teaspoons Baking Powder 1 teaspoon Baking soda 1/4 teaspoon Salt 1/2 cup Soybean oil 1 cup Buttermilk 1 Egg, beaten 1 teaspoon Vanilla extract 1 1/2 cups Blueberries, frozen 2 tablespoons All-purpose flour 2 tablespoons Brown sugar, packed 1 tablespoon Soybean oilInstructions for Wholegrain Flax and Berry Muffin:
- Preheat oven to 375°F. Paper-line or grease 12 muffin cups.
- Combine flour, whole wheat flour, brown sugar, flax meal, baking powder, baking soda and salt in medium bowl; set aside.
- Whisk buttermilk, soybean oil, egg and vanilla in large bowl. Pour into flour-mixture and stir until just blended. Stir in blueberries until just blended. Spoon batter into prepared muffin cups, filling 3/4 full.
- Mix Streusel Topping ingredients in small bowl. Sprinkle over portioned muffins.
- Bake for 18 to 22 minutes until edges and tops are golden.
Nutrition Per Serving:(1 muffin): 240 Calories, 4g Protein, 30g Carbohydrate, 2g Fiber, 12g Fat, 2g Sat. Fat, 0g Trans Fat, 20mg Cholesterol, 280mg sodium
Soy Soft Tacos (Original Recipe):
1 1/2 cups Boiling water 2 cups Texturized soy protein (TSP) 1 pound Lean ground beef 1 cup Onions, chopped 1 tablespoon Soybean oil (vegetable oil) 2 cups Tomato sauce 1 cup Canned diced green chilies 1 tablespoon Chili powder 2 teaspoons Garlic salt 1/2 teaspoon Ground pepper 24 Tortillas 1 1/2 quarts Shredded lettuce 3 cups Fresh tomatoes, diced 3 cups Lowfat cheddar cheese 1 1/2 quarts Salsa, preparedInstructions for Soy Soft Tacos:
- Pour boiling water over TSP.
- Sauté ground beef and onion in oil until beef is no longer pink. Add rehydrated TSP, tomato sauce, green chilies, chili powder, garlic salt and pepper; mix well. Bring mixture to boil, reduce heat and simmer 15 minutes.
- Prepare each serving as ordered. Wrap tortilla in clean towel and microwave at HIGH (100% power) 20 to 25 seconds. Place tortilla on serving plate, spoon 1/3 cup filling in center of each tortilla. Top with 1/4 cup shredded lettuce and 2 tablespoons each tomatoes and cheese. Fold in half. Serve with 2 oz. (1/4 cup) salsa. Makes 24 tacos.
Nutrition Per Serving:Nutritional Analysis per taco: 149 calories, 10.1 gm protein, 16 gm carbohydrates, 4.8 gm fat, 16.2 mg cholesterol, 560 mg sodium, 1.5 gm dietary fiber.
Soy Turkey Chili (Original Recipe):
3 cups Boiling Water 2 cups Texturized soy protein (TSP) 2 pounds Ground turkey breast 3 cups Onions, chopped 3 cups Green peppers, chopped 1 tablespoon Garlic, minced 1 tablespoon Soybean oil (vegetable oil) 10 ounces Canned diced tomatoes, including liquid 1 1/2 quarts Canned tomato sauce 4 ounces Canned green chilies, diced (1/2 cup) 1/3 cup Chili powder 2 teaspoons Salt 1 tablespoon Jalapeno peppers, minced 3 quarts WaterInstructions for Soy Turkey Chili:
- In a large bowl, pour boiling water over soy protein.
- In a 14-quart pot, sauté turkey, onions, peppers and garlic in oil over medium high heat until turkey is no longer pink.
- Add rehydrated soy protein and remaining ingredients. Bring to a boil; reduce heat and simmer uncovered for 45 minutes.
- Serve with assorted condiments such as shredded lowfat Cheddar cheese, yogurt, sour cream or minced onion. Makes 24 servings.
Nutrition Per Serving:97 calories, 16.0 gm protein, 7.5 gm carbohydrates, 1.3 mg fat, 27 mg cholesterol, 144 gm sodium, 3.1 gm dietary fiber
I've had a blast experimenting & trying out new recipes with Soybean oil & will continue to do so! Be sure to check out more healthy Soy recipes or if you want more information on Soy at SoyConnection.com or connect with the United Soybean Board on Facebook.
Disclosure: This is part of a sponsored campaign with Latina Mom Bloggers and the United Soybean Board. However, all opinions expressed are my own.