f MICROWAVE
MINUTES
im
When you think of soybeans, do
you think of luscious strawberry
pie and healthy crunchy granola?
February is Soybean Month in
my home state of Minnesota. Even
if it isn’t in your state, I thought
you’d like today’s delicious and
nutrmous recipes.
Many food products are made
with soybean oil. Soybean oil is
low in saturated fat and has a
unique balance of Omega-3 and
Omega-6 fats, which tend to have
a favorable effect on serum
cholesterol (which is thought to
reduce the risk of coronary heart
disease).
But what, you ask, does straw
berry pie have to do with soy
beans? Notice that Frosty Straw
berry Pie calls for a food not com
monly found in pie. Soybean oil
mayonnaise is in both the crpst
and in the filling. It adds a won
derful tang and helps make this an
elegant-looking and supertastmg
pie. Besides, it’s fun to serve
because no one can guess what
magic ingredient it contains!
Soybean oil is used in 90 per
cent of prepared salad dressings,
so you shouldn’t have trouble
finding soybean oil mayonnaise
for Frosty Strawberry Pie. Right
now, you’ll have to read the label
to make sure, but the American
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By JOYCE BATTCHER
Soybean Association’s new Soy-
Mark (upright, thin yellow leaves
against a round-cornered green
square) soon will be on foods
made with soy oil.
As for finding a salad or cook
ing oil made from soybeans to use
in Soybean Nuts and Soybean
Granola, again, you won’t have
much trouble. About 80 percent of
salad and vegetable oils are made
with soy oil. But read the label to
make sure.
Soybean Nuts add extra crunch
and protein to Soybean Granola. I
was always curious about making
those trendy Soybean Nuts, which
are so expensive to buy in health
food stores. I knew they were
more nutritious than many other
snacks, and I knew how good they
tasted. But when I had lots of free
soybeans around to experiment
with, I only made soybean nuts
twice. I deep-fat-fned them my
least favorite cooking method
so I never made them again. Now
that I live in a large city, I had to
go out and pay 99 cents a pound to
do my experimenting. And, now
that I’ve found how easy they are
to make, I’ll be making them
again.
I found that microwave toasting
the pre-soaked soybeans worked
fine, but only if making a small
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Conventional oven: This
method is easiest for a large
amount. Stir together soaked soy
beans and 1 teaspoon soybean oil
(for each cup of soaked soybeans)
on a large cookie sheet. Bake at
350’ F 50 to 60 minutes, stirring
after each 15 minutes, or until soy
beans are light golden brown.
Microwave oven: “Roast” no
more than 2 cups at a time. Stop
and let your microwave cool
before cooking additional batches.
For 2 cups of soaked soybeans:
Combine soybeans with 1 teas
poon soybean oil in a microwav
able and heat-proof glass 9- or
10-mch pie plate. Microwave
(High), uncovered, 10 to 12
minutes, stirring after each 2
minutes, or until soybeans look
slightly browned.
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amount at a time. The microwave
floor gets very hot during cooking,
so it’s wise to let the oven cool a
bit before making additional
batches. I’ve included directions
below, but the most efficient and
easiest way of “roasting” is in
your conventional oven.
Soybean Nuts
Rinse and drain soybeans (1
cup raw soybeans expands to
about 214 cups after soaking).
Soak overnight, using 3 cups cold
water for each cup of soybeans. If
you’re in a hurry, use the fast-soak
method: Bring soybeans and water
to a boil; boil 2 minutes and let
stand 1 to 2 hours.
Drain soybeans; dry thoroughly
by wrapping them in a towel.
“Roast” them with cither of the
following methods. Be careful not
to overcook. They continue
browning after both baking and
microwaving. After cooking,
sprinkle soybeans with salt or
other seasonings, if desired.
Spread on paper towels to drain
and cool. Store tightly covered in
a cool place.
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Soybean Granola
4 cups uncooked oatmeal (not
instant)
1 cup wheat germ
1 cup roasted soybeans (sec
above)
1 cup sliced almonds or other nuts
1 cup sunflower nuts
14 cup wheat-bran cereal
V* cup honey
6 tablespoons soybean oil
14 teaspoon salt (optional)
2 teaspoons vanilla
Combine oatmeal, wheat germ,
soybean nuts, almonds, sunflower
nuts and wheat-bran cereal in a
microwavable 9x13- or Bxl2-mch
dish; set aside.
Place honey, soybean oil and
salt, if used, in a microwavable
4-cup measure. Microwave (High)
114 to 214 minutes. Mixture
should boil for about 30 seconds.
Stir in vanilla.
Pour over dry ingredients in
dish; mix until well moistened.
Microwave (High) 8 to 10 minutes
or until mixture is steaming and
slightly toasted, stirring well after
each 2 minutes. Watch carefully
toward end of cooking so it
doesn’t burn. Pour onto large coo
kie sheet and cool completely,
stirring several limes. Granola
will become crisp as it cools. Store
in airtight container in refrigera
tor. Makes 8 cups.
Hint: Stir at limes indicated, oi
granola will bum in spots, espe
cially toward end of cooking. Tc
stir, move outside edges of mix
ture to center and center parts tc
outside edges.
Each 14 -cup serving: 311 calo
rics, 1 Ig protein, 17g fat, 33g car
bohydrate, 19mg sodium, C
cholesterol.
Frosty
Strawberry Pie
l'/< cups cinnamon graham crack
er crumbs (about 8 whole crack
ers, finely crushed)
'A cup low-calorie soybean oil
mayonnaise
'A cup low-calorie soybean oil
mayonnaise
2 tablespoons slightly thawed fro
zen lemonade concentrate
1 package (10 ounces) frozen
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strawberries with sugar, thawed
1 pint (2 cups) regular or lower
calorie vanilla ice cream
Mix crumbs and '/< cup low
calorie soybean oil mayonnaise
until well combined. Pat mixture
evenly into bottom and sides of a
microwavable 9-inch pie plate.
Microwave (High) VA to I'A
minutes, rotating plate once.
When done, crust will feel firm in
most spots. Chill well before
filling.
Using electric mixer, beat
together 'A cup low-calorie soy
bean oil mayonnaise and lemo
nade concentrate until smooth.
Add strawberries and beat until
strawberries are crushed and no
white specks of mayonnaise
remain. Add ice cream and beat
just until combined. Poor into cool
crust and freeze until firm. Makes
on 9-inch pie (6 to 8 servings).
Hint: To partially thaw straw
berries, remove strawberries to a
microwavable dish. Microwave
(High) 1 minute; break apart with
a fork. If ice cream is very hard,
microwave 2 cups for about 30
seconds or until slightly softened,
but not melted.
Each serving —V* of pie, made
with regular ice cream: 253 calo
rics, 3g protein, llg fat, 73g car
bohydrate, 265 mg sodium, 13mg
cholesterol.
Hint: To make crust the easy
way, use your food processor.
Place broken-up crackers in dry
work bowl fitted with knife blade.
Process with on-off pulses until
fine crumbs form. Add mayon
naise and process with on-off pul
ses until well-mixed.
Questions for Joyce?
Do you have a question about
microwave cooking? Send it to
Microwave Minutes, % Extra
Newspaper Features, P.O. Box
6118, Rochester, Minn. 55903.
Please include a self-addressed,
stamped, business-size envelope.
Recipes in this column are
tested in 600- and 650-watl micro
wave ovens. With an oven of dif
ferent wattage output, timings
may need slight adjustment.
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