PUMPKIN, TOFU and RICE

1 lb rice 1 lb firm tofu 1/4 cup soy sauce 3 cloves garlic, minced

2 tablespoons oil 1/2 lb pumpkin (or winter squash), grated 1 stem celery, chopped 1 sprig fresh parsley, minced

Cook the rice and let it cool. Cut the tofu into small cubes and season with soy sauce and garlic. Heat the oil, add the seasoned tofu and stir fry until golden brown. Remove tofu from pan. In the same pan, sauté pumpkin and celery in same seasonings until soft, adding a little water if necessary. Add cooked rice and mix well. Add the tofu and stir fry for 5 minutes. Serve hot with favorite green salad.
Serves six. Per serving: Calories: 208, Protein: 9gm., Fat: 8gm., Carbohydrates: 24gm.


GINGER CURRIED TOFU-CABBAGE

1/2 lb tofu, cut into small cubes 1/4 cup soy sauce 1 teaspoon curry powder 1 teaspoon salt 1 clove garlic, crushed 2 tablespoons oil

1 small cabbage 2 cups celery, chopped 1 small onion, chopped 1 sprig fresh parsley, diced 1 teaspoon ginger, crushed

Marinate the tofu in the soy sauce, curry, salt, and garlic. In a large frying pan, sauté the tofu in the oil until golden brown. Wash and cut the cabbage in big slices. Add cabbage, celery, onion, parsley, ginger, and curry, then let cook for 5 minutes stirring frequently to avoid sticking to pot. Serve with white potatoes, tania, dasheen, bread fruit or yams.
Serves 4 to 6. Per serving: Calories: 96, Protein: 6gm., Fat: 5gm., Carbohydrates: 7gm.


BREADFRUIT AND TOFU SOUCE

1/2 breadfruit 1 stem green onion, diced 1 medium onion, chopped 1/2 lime, juiced 1 clove garlic, crushed

1 teaspoon pepper 1 teaspoon salt 2 cup water 1/2 lb tofu, diced

Wash the breadfruit, cut into 3 large pieces, boil until soft and remove skin. Drain and cut into small pieces. Prepare the souce by mixing the green onion, medium onion, lime juice, garlic, pepper, salt and water. Add the bread fruit and tofu into souce, mix well, cook for 3 minutes. This meal can be served hot or cold. Note: you can also use two medium white potatoes, green bananas, yams, or bread nuts instead of breadfruit.
Serves four. Per serving: Calories: 148, Protein: 6gm., Fat: 3gm., Carbohydrates: 25gm.


DOMINICA STYLE TOMATO-TOFU CASSEROLE

2lbs firm tofu, grated 2 medium tomatoes, chopped 1/2 cup tomatoe sauce 2 tablespoon fresh parsley

1 teaspoon fresh gingerroot, chrushed 1 teaspoon black pepper 1/4 teaspoon salt 1/4 lb cheddar cheese, grated

Preheat the oven to 350'F. Mix together the tofu, tomatoes, tomatoe sauce, parsley, ginger, pepper, and salt. Spread in an oiled medium baking pan, cover with grated cheese, and bake for 20 minutes.
Serves four. Per serving: Calories: 246, Protein: 19gm., Fat: 15gm., Carbohydrates: 7gm.


MINI BREADFRUIT PIES

1 lb breadfruit (or 2 white potatoes), chopped, cooked and peeled 5 tablespoons flour 1 teaspoon oil 2 ripe tomatoes, chopped 1 onion, chopped 1 stalk of celery, diced

2 tablespoon soysauce 1 sprig of parsley, diced 3 cloves garlic, crushed 1 tablespoon oil 1 lb firm tofu, diced

Mash the breadfruit making sure that there are no lumps. Add the flour and 1 teaspoon oil, kneed well and shape into smooth balls about 2" in diameter. Place them into an oiled dish and cover. In a medium saucepan, saute chopped tomatoes and seasoning in remaining oil until tender. Preheat the oven to 350'F. In a medium soucepan, saute the tomatoes, onion, celery, parsley, and garlic in 1 tablespoon of oil until tender. Add diced tofu and cook for 5 minutes, stirring frequently. Roll out the breadfruit dough untill it is 1/4" thick. Fill with tofu and tomatoe mixture, fold over and seal the edges. Place in an oiled and floured baking pan and bake for 10 to 15 minutes.
Makes eight pies. Per pie: Calories: 176, Protein: 6gm., Fat: 9gm., Carbohydrates: 16gm.


DASHEEN CASSEROLE

1 large cooked dasheen, peeled and cubed 1 1/2lb of tofu, mashed 2/3 cup onions, chopped 1/2 carrot, grated 1/4 teaspoon granulated garlic

1/4 fresh cup parsely, chopped 1 1/4 teaspoon salt 1 teaspoon soysauce 1 tablespoon oil

Steam the dasheen until tender, drain, and mash. Preheat the oven to 350'F. Saute tofu, onion, carrot and seasonings in oil for 10 minutes. Mix with mashed dasheen. Place in a lightly oiled, medium baking dish and bake for 35 minutes.
Serves six. Per serving: Calories: 173, Protein: 9gm., Fat: 7gm., Carbohydrates: 18gm.


PARROTS PELEAU WITH TEMPEH OR TOFU

1/2 lb soybeans 1/2 lb tempeh or tofu 1/2 cup soy sauce 10 cloves garlic 3 sprigs fresh thyme or 1 tsp. dried thyme 3 cups water 1 lb rice 2 onions, chopped 3 carrots, diced

1/4 small cabbage, chopped 4 stalks celery, diced 1 tablespoon oil 1/2 cup soy milk 1/4 cup tomatoe paste 2 tomatoes, diced 3 large sweet peppers, chopped 2 teaspoons salt

Pressure cook soybeans until soft, about 1 hour. Slice and marinate the tofu or tempeh in 1/4 cup soy sauce, 1 clove garlic and 1 sprig of thyme. Boil the water with 2 cloves garlic. Wash rice and add to the boiling water. Cook for five minutes then add the chopped onions, carrots, cabbage, celery and salt (do not add tomatoes, sweet peppers or other seasonings).
In another pot, saute the tofu or tempeh for 10 minutes in the oil. When the rice is almost done, add the cooked soybeans, tofu or tempeh, 1/4 cup soy sauce, the rest of the thyme and garlic, soymilk, tomato paste, tomatoes, and sweet peppers. Mix everything well and cook on low heat until the rice is done.
Serces eight. Per serving: Calories: 254, Protein: 13gm., Fat: 7gm., Carbohydrates: 34gm.


BRYAN'S SOYBEAN HASH

1 lb cooked soybeans (4 cups) 1 cup soymilk 2 cloves garlic, crushed 6 green onions, minced 4 stalks of celery, minced 4 carrots grated, grated

1 large bell pepper, chopped 2 tablespoons nutritional yeast 2 tablespoons soysauce 3/4 lb reduced-fat cheddar cheese, grated 1 lb potatoes, cubed 1 teaspoon salt

Grind the soybeans in hand mill or blender, adding a little of the soymilk with the vegetables and nutritional yeast. Add the soy sauce, grated cheese and blend well. Preheat oven to 350'F. Boil and mash the potatoes with the salt and remaining soymilk. Bake in a greased, medium baking dish for 30 minutes.
Serves ten. Per serving: Calories: 263, Protein: 18gm., Fat: 10gm., Carbohydrates: 21gm.


SAUCY TEMPEH TURNOVER

1 lb tempeh 1/4 cup soysauce 1/4 cup water 1 tablespoon powdered garlic 1 tablespoon nutritional yeast 1 teaspoon sugar 1 cup water 1 1/2 teaspoons baking yeast 2 cups unbleached white flour 1 cup whole wheat flour

1 tablespoon oil (for dough) oil for frying tempeh 1 small onion, diced 1 teaspoon oil 2 tablespoons tomatoe ketchup 1 tablespoon wet mustard 1 cup tomato sauce 1 tablespoon coriander powder 1 teaspoon sugar 1 teaspoon salt

Cut tempeh into thin slices the marinate with soysauce, 1/4 cup water, garlic, and nutritional yeast for 1 hour or overnight in the refrigerator. Dissolve the sugar in 1 cup lukewarm water. Sprinkle in the baking yeast and 1 cup flour, mix well and let stand for 10 minutes. Add the oil and enough white and whole wheat flours to knead into a smooth dough. Cover and let rise in a warm place. While the dough is rising, fry the tempeh slices in hot oil but not too crisp. Saute the onions in 1 teaspoon oil with the ketchup, mustard, tomato sauce, coriander, sugar, and salt until the onions are tender. Preheat the oven to 350'F. Roll out the dough on a floured board 1/8 to 1/4 inch thick. Place the tempeh slices on 1/2 of the rolled dough and cover with sauce and onions. Fold the dough and cut into 12 peices. Press the edges together and bake for 25 minutes. Note: For those who are particular about fried foods you can barbeque the tempeh.
Makes 12 pieces. Per piece: Calories: 214, Protein: 11gm., Fat: 5gm., Carbohydrates: 33gm.


TEMPEH CREOLE GUMBO

1/2 lb tempeh, cut in small cubes 3/4 cup soysauce 1 tablespoon lime juice 2 cloves garlic, minced 1 tablespoon oil 2 cups fresh okra, sliced in rounds 2 small onions, chopped

2 medium tomatos, chopped 1 medium green pepper, chopped 2 stalks celery, diced 1 teaspoons dry thyme 1/2 teaspoon salt 1 teaspoon oil

Steam the tempeh for 10 minutes and drain. Marinate the tempeh in the soy sauce, lime juice, and garlic for 30 minutes. Remove tempeh and stir fry in 1 tablespoon oil until brown. Remove the tempeh from the pan. In the same pan, saute the vegetables and all seasoning together in 1 teaspoon oil. Add a little water and cook untill the onions are limp. Add the remaining marinade and simmer for 20 minutes. Add tempeh and cook for 5 minutes.
Serves Six. Per serving: Calories: 158, Protein: 11gm., Fat: 6gm., Carbohydrates: 15gm.


TEMPEH GOULASH

2 medium onions, chopped 2 stalks celery, chopped 2 tablespoons oil 1/2 lb tempeh cut into small cubes 3/4 cup water 1 cup ketchup

2 small green peppers, chopped 1/4 cup soy sauce 1 teaspoon garlic, minced 1 teaspoon oregano 1 teaspoon thyme 1 teaspoon salt

Saute 1 onion and 1 stalk of celery in 1 tablespoon oil. When onion is tender add the rest of oil and tempeh. Stir fry until tempeh is brown, about 10 minutes. Stir in the remaining onion and celery,water, ketchup, green peppers, soy sauce, garlic, oregano, thyme and salt. Reduce the heat and simmer for another 15 minutes, stirring often to prevent sticking on the bottom. Serve on cooked pasta.
Serves four. Per serving: Calories: 283, Protein: 12gm., Fat: 10gm., Carbohydrates: 34gm


SAVORY TOKARA PIE

1 teaspoon baking yeast 1/2 cup warm water 2 cups whole wheat flour 1 tablespoon oil 1 teaspoon salt 3 stalks celery, chopped 2 medium ripe tomatoes 1 medium onion, chopped

4 cloves garlic, crushed 3 tablespoon soy sauce 1 tablespoon dry thyme 1 teaspoon oil 1 lb tofu or tokara, grated 1 tablespoon lime juice 1 tablespoon nutritional yeast

In a small bowl, combine the baking yeast with 1/2 cup warm water and let set until foamy. In a medium bowl, wisk together the yeast, mixture, flour, 1 tablespoon oil, and salt and mix well. Knead th dough, roll into a smooth ball, and let rise. Preheat the oven to 350'F. Saute the tomatoes, celery, onion, garlic, soy sauce, and thyme in 1 teaspoon oil for 3 to 5 minutes. Add the tofu or tokara, mix well, and stir fry for 10 minutes. Add the lime juice and nutritional yeast to taste. Roll out the dough in a circle 1/8 inch thick, and spread the vegetable fillin in a thin layer over the dough. Fold over into a half circle, seal the edges, place on a cookie sheet, and bake for 20 minutes.
Serves four to six. Per serving: Calories: 251, Protein: 12gm., Fat: 7gm., Carbohydrates: 34gm


POTATOE PIE

1 lb white potatoes, cubed 1 lb tofu or tokara, mashed 1 large onion, chopped 1 bell pepper, chopped 3 cloves garlic, minced 2 sprigs fresh parsley, minced

1 teaspoon dry thyme 3 tablespoons soy sauce 2 teaspoons lime juice 1 1/2 teaspoons salt 1 teaspoon black pepper 2 tablespoons oil

Cook and mash potatoes. Saute the tofu or tokara with and all other ingredients expcept the potatoes in oil. Preheat over to 350'F. In a lightly oiled, medium sized baking dish, place 1 thin layer of mashed potatoes. Add 1 layer of tofu/vegetable mixture. Alternate layers untill all ingerdients are used, then top with mashed potatoes. Bake for 25 to 30 minutes or until the top is brown.
Serves six. Per serving: Calories: 159, Protein: 8gm., Fat: 5gm., Carbohydrates: 20gm


WEST INDIES PIZZA

Topping 1/4 lb firm tofu, grated 1/4 lb mozzarella cheese, grated 1/2 medium tomatoe, diced 1 small onion, diced 1 stalk green onion, diced 2 stalks celery, diced 1 tablespoon black pepper 1 1/2 cups pineapple, cubed

Sauce 14 oz tomatoe sauce 1 tablespoon thyme 1 tablespoon soy sauce 1 teaspoon salt 2/3 cup parsely, chopped 1 teaspoon pepper sauce 3 cloves garlic, minced

Make or buy a 10 to 12-inch pizza dough. Preheat the oven to 375'F. Lay the dough on a pizza pan. Mix the sauce ingredients and spead on the pizza dough. Spread the tofu, cheese, tomatoes, onions, celery, black pepper over the sauce and top with the pineapple. Bake for about 25 minutes or until the cheese begins to bubble.
Makes eight slices. Per slice: Calories: 192, Protein: 8gm., Fat: 4gm., Carbohydrates: 30gm

WINDWARD ISLAND PUMPKIN or SQUASH SOUP

1/2 lb firm tofu, cut into 1/2" cubes 2 tablespoons soy sauce 2 teaspoons black pepper 3 small onions, chopped 4 cloves garlic, minced 2 stalks celery, chopped 2 sprigs fresh parsely, chopped 1 sprig thyme

1 teaspoon oil 2 lbs pumkin or winter squash 5 cups water 1 teaspoon oil 2 cups soymilk 2 cups whole cooked soybeans 2 teaspoons salt

Marinate the tofu in soy sauce and pepper. Saute the onions, garlic, celery, parsley, and thyme in 1 teaspoon oil. Wash peel, and cut the pumpkin or squash into small pieces.In a large pot, cook the pumpkin in the water until soft. Blend or mash pumpkin. Suate the tofu in 1 teaspoon oil. Add to the pumpkin the tofu, vegetables, soymilk, cooked soybeans, seasonings and salt. Continue cooking, adding more water or soymilk to maintain the desired consistancy. Dumplings and other vegetables can also be added.
Serves six. Per serving: Calories: 237, Protein: 15gm., Fat: 8gm., Carbohydrates: 22gm


CALALOU SOUP

3/4 lb firm tofu, cut into 1/2" cubes 2 tablespoons soy sauce 2 teaspoons black pepper 1/2 lb calalou or fresh spinach 2 small onions, chopped 2 cloves garlic, minced 3 syalks celery, chopped

4 sprigs fresh parsley, chopped 1 sprig fresh thyme 2 teaspoon oil 5 cups water 11/2 cups coconut milk 2 teaspoons salt

Marinate the tofu in soy sauce and pepper. Wash the calalou leaves or spinish, cut, blanch in water and drain. In a large pot, suate the onions, garlic, celery, parsely, and thyme in the oil. Add calalou and saute a few more minutes. Add the water, coconut milk, salt and cook for 5 minutes. Blend 3/4 of this mixture and return to pot, add the tofu, and simmer for 10 more minutes.
Serves six. Per serving: Calories: 210, Protein: 6gm., Fat: 16gm., Carbohydrates: 7gm


JAMAICA TOFU STEW

1/4 cup bell pepper, chopped 1/2 cup tomatoe sauce 1/2 cup soy sauce 2 cloves garlic, minced 1 tablespoon sugar 1 1/2 teaspoon salt 1/2 teaspoon fresh gingerroot, grated

1 lb firm tofu, cubed 1/2 cup unbleached white flour 2 tablespoons oil 1/2 cup green beans, chopped 1/2 cup carrots, diced 3 cups water 2 tablespoons whole wheat flour

In a bowl, combine the bell pepper, tomato sauce, soy sauce, garlic, sugar, salt, and ginger. Add the and marinate overnight in a refrigerator. Remove the tofu from the marinade, dip it in the white flour, and fry in the oil until golden brown on all sides. Cook the green beans and carrots in water until just tender and add the remaining marinade. Mix the whole wheat flour with 1/4 cup of vegetable water and add to vegetables. Cook for 5 minutes. Stir in tofu cubes. Serve with rice and whole wheat bread.
Serves six. Per serving: Calories:340, Protein: 9gm., Fat: 9gm., Carbohydrates: 56gm


RASTAFARI DROT

1/2 cup cooked black eye peas 1 lb firm tofu, cubed 1 lb dahseen, tania or potato, chopped 1 medium onion, chopped 1 cup calalou or spinach, diced

1 cup coconut milk 1 sprig of fresh parsley 1/2 teaspoon dry thyme 1 teaspoon fresh gingerroot, grated salt and black pepper to taste

Combine all of the ingredients and enough water to make a stew-like consistency. Cook over low heat until the potatoes are cooked. Serve with hot whole wheat or corn breads.
Serves four. Per serving: Calories: 414, Protein: 15gm., Fat: 18gm., Carbohydrates: 44gm


CARIBBEAN TEMPEH SANCOCHE

4 cups calalou or spinach, chopped 2 teaspoon salt 1 lb tempeh, cubed 4 tablespoons soy sauce 1 tablespoon nutritional yeast 1 teaspoon coriander 2 tablespoons oil

2 lbs tanias, white potatoes or yams 2 medium onions, chopped 3 sweet peppers, chopped 6 cloves garlic, diced 3 stalks celery, diced 5 ounces coconut milk 1 teaspoon paprika

Clean, wash and chop calalou or spinish into small pieces. Cover with water, add salt and boil for 20 minutes. While the calalou is cooking, marinate the tempeh on the soy souce, nutritional yeast, and coriander. Remove the tempeh from the marinade and saute in the oil until golden brown. Mash or blend cooked calalou. Add the remaining tempeh marinade, tanias or potatoes, onions, sweet peppers, garlic and celery. Let boil for another 10 minutes. When the tanias or potatos are soft, add the cocnut milk and paprika.
Serves six to eight. Per serving: Calories: 360, Protein: 15gm., Fat: 13gm., Carbohydrates: 44gm

TOFU POLLO

1/2 lb frozen, firm tofu 1 teaspoon poultry seasoning 1 clove garlic, crushed 1 teaspoon lime

1 tablespoon soysauce 1 tablespoon nutritional yeast 3 tablespoons unbleached white flour

Freeze the tofu overnight in plastic bag without water. Thaw the tofu and press out any excess water. Cut into slices. Marinate the tofu in the soy souce, nutritional yeast, poultry seasoning, and lime juice for approximately 30 minutes. Preheat oven to 350 deg. F. Cover each slice with flour and bake on a lightly oiled cookie sheet, turning once until golden brown on both sides. Serve with sauteed onion rings in a sandwich with your favorite fixings.
Makes six slices. Per slice: Calories: 50, Protein: 4gm., Fat: 1gm., Carbohydrates: 4gm


OKARA BURGERS

1 cup okara of grated tofu 1/2 cup whole wheat flour 1 onion, diced 1 sprig celery 1 carrot, grated 1 clove garlic, crushed

1/2 sprig fresh thyme 1/2 teaspoon salt 1/2 teaspoon curry powder 1/2 teaspoon tumeric 1/2 teaspoon hot pepper sauce oil for frying

Mix all of the ingredients, oil for frying, and make pattie shapes. Fry in hot oil on both sides untill golden brown. Serve on your gavorite sandwich bun.
Makes 6 to 8 burgers. Per burger: Calories: 55, Protein: 2gm., Fat: 0gm., Carbohydrates: 11gm


SEASIDE TEMPEH

1 lb tempeh 1/4 cup soysauce 1/4 cup coconut milk 2 teaspoons lime juice 2 cloves garlic, crushed

1 teaspoon black pepper 2 small onions 1 sprig fresh parsley, chopped oil for frying

Cut tempeh into 1" strips, steam for 5 minutes, then drain. Make a marinade with all other ingredients (using 1 onion, diced) and marinate the tempeh for 1 hour. Frain and fry the tempeh in hot oil until golden on both sides. Cut remaining onion in rings and saute in oil, then serve over tempeh.
Serves eight. Per serving: Calories: 140, Protein: 10gm., Fat: 5gm., Carbohydrates: 12gm


RAINFOREST CAMP FIRE TOFU

1 1/2 cups corn meal or flour 1 lb firm tofu, sliced 1 clove garlic, diced 1 teaspoon favorite herbs

1 teaspoon salt 2 tablespoons fresh gingerroot, grated 1 teaspoon black pepper oil for frying

Slice firm tofu 1/2" thick. Dip in a mixture of corn meal, salt, pepper, garlic and your favorite herbs. Pan fry in a little oil untill golden brown on one side. Flip the tofu, sprinkle grated ginger on the slices, tofu while frying the second side. Serve with rice or potatoes
Serves three to four. Per serving: Calories: 313, Protein: 14gm., Fat: 6gm., Carbohydrates: 49gm


NATURE ISLAND TEMPEH SPREAD

1/2 lb tempeh 1/2 cup chopped bell pepper 1 tablespoon oil 1/4 cup fresh parsley, chopped

2 cloves garlic, minced 3 tablespoons fresh lime juice 1 tablespoon soy sauce 1 1/2 teaspoons spicy mustard

Steam tempeh for 20 minutes, cool and cut into small pieces. Combine all ingredients, except the sweet bell pepper, and mix in a blender. Remove from blender and add chopped green pepper. Cover and chill for several hours before serving.
Makes approximately 1 1/2 cups. Per 2 tablespoons: Calories: 50, Protein: 3gm., Fat: 2gm., Carbohydrates: 4gm

TOKARA SANDWICH FILLING

1 lb tokara or tofu, grated 2 small tomatoes, chopped 2 medium onions, chopped 1 large sweet pepper, diced 1/4 lb cabbage, chopped 1 spring celery, chopped 1 chive, chopped

2 springs parsley, chopped 1 spring fresh thyme, chopped 2 cloves garlic, minced 1 tablespoon hot pepper sauce 2 tablespoons soy sauce 1 teaspoon salt 2 tablespoons oil

Chop vegetables and seasonings, then saute all of the ingredients in the oil for 15 minutes. Use as a filling for sandwiches, bakes, pies, etc.
Makes approximately 3 cups. Per 1/4 cup: Calories: 64, Protein: 3gm., Fat: 4gm., Carbohydrates: 4gm

RAINFOREST COFFEE

2 cups soybeans 8 cloves 1 tablespoon nutmeg, ground

1 vanilla bean 1 teaspoon chocolate milk mix or cocoa powder honey or other sweetener

Soak the soybeans for 5 hours and drain. Preheat the oven to 350'F. Roast the soybeans on a cookie sheet until almost black, stirring occasionally. Grind the beans very fine in a coffee mill, grain mill, or blender, when hot if possible. Grind together the cloves, nutmeg, and vanilla bean until they are very fine. Add the chocolate powder. Mix all these ingredients thoroghly. Use about 1 large tablespoon of mixture for each cup of hot water. Add sweatener and cream to taste.
Makes approximately 1 cup of mix. Per tablespoon dry mix: Calories: 38, Protein: 3gm., Fat: 1gm., Carbohydrates: 2gm


MENTA COFFEE

2 cups soybeans, dark roasted
1 tablespoon dried spearmint or peppermint
honey or other sweetner

Soak the beans for 5 hours and drain. Preheat oven to 350'F. Roast the soybeans on a cookie sheet until almost black, stirring occasionally. Grind the dark roasted soybeans and mint together to a fine consistency in a coffee mill, grain mill, or blender. Use about one tablespoon of this mixture for each cup of very hot water. Add sweatner to taste. This drink can be served hot or iced, as is the custom in the Caribbean.
Makes approximately on cup of mix. Per tablespoon dry mix: Calories: 37, Protein: 3gm., Fat: 1gm., Carbohydrates: 2gm

WINDWARD TROPIC SHAKES

4 cups fruit - passion fruit, guava, pineapple, papaya, sour sop, sugar apple, custard apple or star fruit (carambula) 4 cups soymilk 1 tablespoon vanilla essence

1/4 cup fresh lime juice 1/2 cup sugar or honey 1 tablespoon oil crushed ice

Wash the fruit. Blend all of the ingredients together then add the crushed ice.
Serves four. Per serving: Calories: 280, Protein: 6gm., Fat: 8gm., Carbohydrates: 46gm

ACCRAS

1 lb tofu, grated 4 cloves garlic, crushed 2 medium green onions, chopped 1/2 cup fresh parsley, chopped 2 tablespoons soysauce 1 tablespoon curry powder

1 1/2 teaspoons baking powder 1 tablespoon dry thyme 1 teaspoon salt 1/2 cup whole wheat flour 1/2 cup water 1 cup unbleached white flour

In a large bowl, combine all of the ingredients, except the water and flour, and mix well. tokara with all seasonings and baking powder in a large bowl, and mix well. Add the water an gradually add the flour, mixing thoroughly to ensure there are no lumps. Shape into small sizes using a fork and your finger (they should be about 1/2 inche thick, 1 1/2 inches wide, and about 3 inches long). Bake in the oven at 350'F on a well greased cookie sheet, or fry in very hot oil until golden brown and crispy.
Makes approximately 12 accras. Per accra: Calories: 70, Protein: 4gm., Fat: 1gm., Carbohydrates: 10gm


SOYA BAKES

3 1/4 cups whole wheat flour 3/4 cup soy flour 2 tablespoon baking powder

1 teaspoon salt 1/4 cup oil 1 1/3 cup water

Sift togerther the flours, baking powder, and salt. Add the oil and water, mixing thoroughly. Knead the dough until smooth. Cut pieces from the dough, roll into balls, and flatten out. Deep fry until golden brown. These are a traditional Caribbean snack eaten with Accras or fruit juice.
Makes 32. Per serving: Calories: 67, Protein: 2gm., Fat: 2gm., Carbohydrates: 10gm


HOT HOT HOT CREOLE CRUNCH

1 lb soybeans 1 teaspoon curry powder oil for frying 1 teaspoon dry hot peppers, finely ground

1 teaspoon garlic powder 1 teaspoon ground ginger salt to taste

Soak the dry soybeans for 5 hours. Drain, rinse, and thoroughly dry. Heat the oil in a skillet untill very hot. Fry soybeans until golden brown, about 10 to 15 minutes. Remove and drain on paper towels. Mix the seasonings, sprinkle on the soybeans to taste, and mix well.
Makes three cups. Per 2 tablespoons: Calories: 33, Protein: 3gm., Fat: 1gm., Carbohydrates: 2gm


BANANA FRITTERS

1 cup cooked soybeans 3/4 cup water (from cooking beans) 1/2 ripe banana, mashed 1 cup unbleached white flour 1/4 onion, chopped 1/2 clove garlic, crushed

1/2 teaspoon salt 1 teaspoon curry powder 1/2 teaspoon turmeric 2 teaspoons baking powder 1/2 teaspoon pepper oil for cooking

Mash about 2/3 of the soybeans. Add the rest of the soybeans, all of the other ingredients, and mix well. The batter should be quite thick. Drop by spoonfuls into hot oil and fry until golden brown.
Makes 12 fritters. Per 2 tablespoons: Calories: 64, Protein: 3gm., Fat: 1gm., Carbohydrates: 10gm

PINEAPPLE MUFFINS

5 1/2 cups flour 2 1/2 cups sugar 4 1/2 tablespoons baking powder 1 tablespoon ground cinnamon 1 tablespoon ground nutmeg 1 tablespoon ground allspice

1/4 teaspoon salt 3 cups tofu, grated 1 1/2 cups soymilk 1 1/2 cups pineapple, minced 2 tablespoons vanilla 1 tablespoon oil

In a large bowl, sift together the flour, sugar, baking powder, cinnamon, allspiceand, nutmeg, and salt. Mix the tofu, soy milk, pineapple, vanilla, and oil, add to the dry ingredients, and mix just until the dry ingredients are moist. Pour into lightly oiled muffin tins and bake in preheated oven at 350'F for 30 minutes or until golden brown.
Makes 36 muffins. Per serving: Calories: 137, Protein: 4gm., Fat: 1gm., Carbohydrates: 27gm


ANTILLES SPICED BANANA CAKE

1 1/2 cups whole wheat flour 1/2 cup soy flour 1 tablespoon baking powder 1 teaspoon salt 1 teaspoon cinamon 1 teaspoon nutmeg 1/4 cup margarine

3/4 cup brown sugar 1 cup ripe bananas, mashed 6 tablespoons soymilk 1 teaspoon vanilla 1 teaspoon lime juice 1 teaspoon lime rind, grated

Sift together flours, baking powder, salt, cinnamon, and nutmeg. In another bowl mix margarine with the sugar and add bananas. Mix together the soymilk, vanilla, lime juice and lime rind. Add the flour mixture alternatively with the soymilk to the banana mixture. Stir until mixture is well blended only. Pour battter into an oiled medium baking pan and bake in preheated oven at 350'F for about 30 minutes.
Serves eight. Per serving: Calories: 229, Protein: 6gm., Fat: 7gm., Carbohydrates: 34gm


GUAVA CAKE

1/2 cup oil 1/2 cup sugar 1 1/2 cups guava, peeled and chopped 1 cup water 1/2 cup firm tofu, grated 2 cups unbleached white flour

1/4 cup soy flour 2 teaspoon baking powder 1 teaspoon cinnamon or nutmeg 1 teaspoon salt 1 cup soy milk

Mix oil and sugar well. Put the guavas in a small saucepan with water, bring to a boil, and stir over a low heat until they cook into a thick liquid. Add this guava stew to the oil and sugar and mix well. Add the guava to the oil and sugar, and mix well. Preheat the oven to 350'F. Add the grated tofu, white flour, soy flour, baking powder, cinnamon or nutmeg, salt, and soymilk, and beat until smooth. Pour in an oiled and floured 8-inch cake pan then bake for 45–50 minutes. This cake tastes even better the next day.
Serves eight. Per serving: Calories: 318, Protein: 6gm., Fat: 15gm., Carbohydrates: 38gm


COCONUTTY COOKIES

1/2 cup margarine 1 1/2 cups sugar 2 cups firm tofu, grated 1 cup coconut flakes 1/2 cup soymilk 2 teaspoons vanilla

2 cups unbleached white flour 4 teaspoons baking powder 1 teaspoon allspice 1 teaspoon nutmeg 1 teaspoon cinnamon 1/2 tsp salt

Preheat over to 350'F. Cream the margarine with the sugar and add tofu, coconut, soymilk, and vanilla. In a seperate bowl, mix together the flour, baking powder, spices, and salt. Add the flour mixture to the wet mixture blending thoroughly. Drop spoonfuls onto a lightly oiled baking sheet, and press down with a fork. Bake for 15 to 20 minutes or untill golden brown on top.
Makes 24 cookies. Per cookie: Calories: 1922, Protein: 3gm., Fat: 10gm., Carbohydrates: 21gm


COCONUT CORN PUDDING

1 cup cornmeal 1/2 cup soy flour 1/2 cup unbleached white flour 1/4 teaspoon salt 1/4 cup soymilk

1 cup sugar 1 teaspoon vanilla 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 3 cups coconut milk

Sift together flours, cornmeal and salt. Add soymilk, a little at a time, to moisten dry mixture: if mixture is too stiff add just enough coconut milk to loosen stiffness, mixture must be more pasty/stiff than watery. Add sugar, vanilla, cinnamon and nutmeg to coconut milk and head to a boil. Pour heated coconut milk over the flour mixture, stiring vigorously with a wisk to avoid lumps. Preheat oven to 350'F. Pour the mixture into a casserole dish and bake for about 45 minutes. Allow to cool before serving.
Serves six. Per serving: Calories: 421, Protein: 6gm., Fat: 22gm, Carbohydrates: 49gm.


TOFU MANGO PUDDING

2 cups mangoes, chopped 1/2 lb tofu 1 tablespoon vanilla

1/4 cup oil 1/2 cup honey or sugar dash of salt

Combine all of the ingredients in a blender, then blend until smooth and creamy. Pour into small bowls and chill for several hours before serving.
Serves six. Per serving: Calories: 165, Protein: 3gm., Fat: 3gm, Carbohydrates: 31gm.


BANANA TOFU CREAM PIE

Tofu adds more body and nutrients than found in traditional banna pie.

1 cup mashed banana 2 1/2 teaspoons vanilla essence 1 tablespoon lime juice 1 teaspoon oil

3/4 cup sugar 1/2 teaspoon salt 3 cups tofu prebaked pie crust

Blend bananas, vanilla, lime juice, oil, sugar and salt. Gradually add tofu and blend until the mixture is creamy and smooth. Pour the mixture into a prebaked, medium pie crust and chill for several hours.
Serves eight. Per serving: Calories: 274, Protein: 8gm., Fat: 12gm, Carbohydrates: 33gm.


SWEET POTATO, COCONUT-SOY MILK PUDDING

1/2 lb sweet potatoes, cubed (1 cup mashed) 1 cup soymilk 1 cup coconut milk 3/4 cup sugar 1 tablespoon flour

1 tablespoon cornstarch 1 tablespoon soy flour 1 teaspoon cinnamon 1 teaspoon gingerroot, grated

Boil, drain, and mash sweet potatoes. Mix in the remaining ingredients, stirring until well blended, and pour into an oiled, medium baking dish. Preheat oven to 350'F and bake for 45 minutes to 1 hour.
Serves six. Per serving: Calories: 158, Protein: 2gm., Fat: 2gm, Carbohydrates: 35gm.


BREADNUT PUDDING

4 cups soymilk 1 teaspoon cinnamon 1 cup cooked and grated bread nuts 1 teaspoon nutmeg 2/3 cup sugar

1 tsp allspice 1 tablespoon vanilla 1/2 teaspoon salt 4 cups of whole wheat bread, torn into small pieces

Mix all ingredients together, adding the pieces of bread last. Pour into an oiled medium sized baking dish and bake in preheated oven at 350'F for 20 minutes.
Serves eight. Per serving: Calories: 153, Protein: 5gm., Fat: 3gm, Carbohydrates: 27gm.


DOMINICAN GROUND NUT FUDGE DELIGHT

3 cup sugar 2 cups firm tofu, grated 1 cup soymilk

1 1/2 tablespoons oil 1/2 cup peanuts, halved or chopped 2 teaspoons vanilla essence

Boil the sugar, soymilk and oil steadily until the mixture forms a soft ball when dropped in cold water. During cooking, brush the inside of cooking pan with cold water to prevent graining, and stir very carefully to prevent burning. Add tofu, stir, and cook for 5 more minutes. Remove from the heat and add the peanuts and vanilla. Beat until the fudge is thick and creamy, then pour into well greased, medium baking pan. When set, cut into squares and allow to cool.
Serves nine. Per serving: Calories: 358, Protein: 6gm., Fat: 8gm, Carbohydrates: 63gm.

Back to Soy Projects Page