Spring surprise: healthful and delicious soy dishes: each month, culinary artist Chef Greg Wenger dishes up exclusive recipes for BN readers

Soy, soy, soy! So many ways to get your soy. From tofu to soy nuts, soymilk, edamame and tempeh. The list goes on. Soy got a new burst of life in 1999 when the US Food and Drug Administration (FDA) approved a health claim that can be used on labels for' soy-based foods All claims must follow the FDA guideline, per serving, of that soy food.

Here are a few claims that have been made after extensive research: Soy can support the cardiovascular system, help lower bad cholesterol, promote healthy bones, ease menopause symptoms and aid in the fight against cancer.

Soy protein is the only vegetable protein that is complete, meaning it contains all of the essential amino acids that humans need to get from their diets. These are just a few of the values of soy products. Enjoy trying these recipes filled with wonderful soy products.

Corn Chowder

SERVES 4 30 MINUTES OR FEWER

This simple corn chowder is easily
made by using Mori-Nu creamy
corn chowder as a base. Soybeans
are a good source of calcium, iron,
zinc, B vitamins and fiber. Along
with all of these vegetables, this
soup is packed full of goodness.

1   tsp. olive oil
1   Tbs. chopped fresh garlic
1   cup diced onions
1/2 cup diced carrots
1/2 cup diced celery
1/2 cup diced parsnips
1/2 cup diced red bell peppers
1   cup diced potatoes
1   cup corn kernels, fresh or frozen
1/2 tsp. salt
1/2 tsp. black pepper
1   Tbs. dried oregano
32  oz. Mori-Nu creamy corn
  chowder soup

1. In a large saucepot, heat oil over
medium-high beat.

2. Add garlic, onions, carrots and
celery. Cook 2 minutes. Add parsnips,
bell peppers, potatoes and
corn. Cook 5 minutes, stirring often.

3. Add salt, pepper and oregano,
and cook 1 minute more.

4. Add corn chowder soup. Bring to
a boil, and turn off heat. Adjust salt
and pepper to taste.

PER SERVING: 138 CAL; 3.4G PROT; 1.75G TOTAL FAT (0.25G SAT. FAT); 30G CARB: 0MG CHOL; 467MG SOD; 4.7G FIBER; 4.8G SUGARS

Edamame Spread with
Browned Garlic

SERVES 4 30 MINUTES OR FEWER

Edamame are young soybeans.
They are harvested this way
because at this stage they are very
You can eat them plain or
with soup, stews, pastas, salads or
rice. I have developed this spread
for you. Use it with crackers, toasted
baguettes or vegetables.

1   Tbs. virgin olive oil
6   cloves garlic
1   cup edamame
1/2 tsp. salt
Juice of 1 lemon

1. Heat olive oil in a nonstick saute
pan over medium-high heat.

2. Saute garlic until golden brown,
2-3 minutes.

3. Add edamame, and saute 3 minutes.
Add salt and lemon juice.

4. Remove from heat, and transfer
all ingredients to food processor.
Puree until smooth. (Add a tablespoon
of water if spread is too
thick.) Add salt to taste.

PER SERVING: 134 CAL; 8.6G PROT; 7.75G TOTAL FAT (1G SAT. FAT); 10G CARB; 0MG CHOL; 301MG SOD; 3G FIBER; 0.4G SUGARS

Golden Sauteed Tofu with
Yogurt Dill Sauce

SERVES 4 30 MINUTES OR FEWER

There are two types of tofu--Chinese
style and Japanese style
silken tofu. Tofu comes in different
firmnesses: soft, firm and extra-firm.
This is determined by the amount of
water left in the tofu cake. You may
also remove water from torn by
"weighting" it. Place tofu on a double
layer of paper towels, top and
bottom. Place a plate on top; this
will remove even more water. You
will find your favorite consistency
as you experiment with different
recipes. A nice cucumber and tomato
salad goes well with this entree.

1 lb. extra-firm tofu
1 cup soy yogurt
2 Tbs. chopped fresh dill
Juice of 1 orange
Juice of 1 lemon
Juice of 1 lime
1 tsp. seasoning salt
1/2 tsp. Worcestershire sauce
1/8 tsp. hot sauce
1 tsp. olive oil

1. Drain tofu, and pat dry with
paper towel. Set aside.

2. Add soy yogurt, dill, and orange,
lemon and lime juices to a stainless
steel or glass bowl. Add seasoning
salt, Worcestershire sauce and hot
sauce. Mix well, and set aside.

3. Remove tofu from paper towel,
and slice into 1/2-inch slices.

4. Add olive oil to a large nonstick
saute pan, and heat over medium
heat. Saute tofu slices until golden
brown, about 3 minutes. Flip over,
and cook 3 more minutes.

5. Remove tofu to serving plates,
spoon dill sauce over it and serve.

PER SERVING: 140 CAL; 11G PROT; 3.2G TOTAL FAT (0.5G SAT. FAT); 18G CARB; 0MG CHOL; 483MG SOD; 0.5G FIBER; 5G SUGARS

Tofu Chocolate Chip Pine
Nuts Muffins

MAKES 12 MUFFINS

These muffins are a treat with the
tofu, applesauce and pine nuts in
them. These will satisfy your
sweet tooth. Use vegan chocolate
chips, and you will have a guilt-free
experience.

12  oz. silken tofu
1/3 cup applesauce
1   tsp. vanilla
1/2 tsp. almond extract
1   Tbs. vegetable oil
3/4 cup brown sugar
1 1/3 cups all-purpose flour
1 tsp. baking soda
1/3 cup cocoa powder
3/4 cup semi-sweet chocolate chips
1/2 cup pine nuts

1. Preheat oven to 350F.

2. Place tofu in a stainless steel
bowl. Mix well using an electric
mixer. Add applesauce, vanilla,
almond extract, vegetable oil and
brown sugar. Mix 3 minutes. Scrape
sides, and mix 2 minutes more.

3. Add flour, baking soda and cocoa.
Mix well. Scrape sides, and mix 1
minute more. Add chocolate chips
and pine nuts. Blend in on low.

4. Place cupcake papers into muffin
tin. Spray papers with nonstick
spray. Spoon mix evenly into
the 12 cups. Bake 24 minutes on
middle rack.

5. Insert a toothpick into one muffin;
if it comes out clean, they are
done. Cool and serve, or better yet,
eat one warm!