Soy Alert!

Caution is advised, too much of anything can be toxic. Moderation is the key. Here you can find information on the possible effects of excess soy consumption...Beware of the toxicity of soy products , & Collected works on Soy Product Toxicity. Take note that soy products such as tempeh, miso, soy sauce, and lecithin may be safer to use with more frequency.

Sugar Snap Peas and Red Peppers

Serves 4

This is one of those recipes that needs no real quantities or much direction, other than your own intuition and a few simple ingredients. The color, sweetness and crispy-soft texture of fresh peas and peppers speak loud and clear for themselves, with just a little accent of added flavor.

1 teaspoon olive oil
1 large red bell pepper, cut into 1-inch strips
Approximately 8 ounces fresh sugar snap peas*, cleaned with stems and excess strings removed
2 teaspoons soy sauce, or to taste
Salt and freshly ground pepper to taste

In sauté pan, cook peppers in oil for a minute or two, depending on how soft you prefer them. Add snap peas and cook for another minute or so. Add soy sauce, salt and pepper, then remove from heat. Serve immediately.

*Substitute snow pea pods if you cannot find sugar snaps.

Recipe by Chef Ken Charney, former PCC staff

Roasted Asparagus

Serves 4

1 bunch asparagus
Olive oil spray
Salt and pepper

For the dressing:
1/4 cup soy sauce
1 tablespoon red miso
1 tablespoon sesame oil
Pinch of red pepper flakes

Prepare the asparagus by breaking off the tough bottoms of the stems. Wash and dry thoroughly. Preheat oven to 400°F. Place asparagus in a baking pan. Spray asparagus with oil, or brush lightly. Sprinkle with salt and pepper. Bake for about 15 minutes, until asparagus is lightly browned.

To make dressing: In a small bowl, mix soy sauce, miso, sesame oil and red pepper flakes. Drizzle lightly over roasted asparagus.

Recipe by Chef Ken Charney, former PCC staff

Quinoa with Garlic and Soy Sauce

Serves 4

1 tablespoon olive oil
1/2 onion, minced
3 cloves garlic, minced
1 cup quinoa
2 cups vegetable stock or water
2 teaspoons soy sauce
1 teaspoon salt, or to taste
Freshly ground pepper to taste
3 tablespoons minced parsley

In sauce pan, sauté onion in oil until softened and lightly browned. Add garlic and stir for a few seconds. Add quinoa and stir constantly, toasting it for about a minute. Add stock, soy sauce and salt. Cover, bring to a boil and simmer gently for about 15 minutes or so, or until liquid is absorbed and the quinoa has exposed its little white spirals or tails. Remove from heat and transfer to a serving bowl. Fluff with a fork and stir in parsley.

Recipe by Chef Ken Charney, former PCC staff

North African Lentil Stew

Serves 6

1 to 2 tablespoons olive oil
1 cup chopped onions
3 jalapeño peppers, seeded and minced
4 garlic cloves, minced
1 tablespoon New Mexico style chili powder
1 teaspoon cumin powder
1/2 teaspoon coriander powder
1 cup dried gray-green lentils, rinsed
3 large tomatoes (about 1 pound), peeled (drop in boiling water for 45 seconds, remove and let cool, peels will slip off easily) and chopped
3 cups vegetable broth (the all-organic vegetable broth from Pacific Foods is good)
2 pounds hard-shelled winter squash, peeled and cubed
1 bunch red or green Swiss chard, chopped (including stems)
2 tablespoons freshly squeezed lemon juice
Salt and pepper to taste

Heat oil in a large, heavy-bottomed soup pot, over medium heat. Add onion, chilies, and garlic and sauté for about 5 minutes, until tender. Add chili powder, cumin and coriander and cook 1 minute more. Add lentils, tomatoes and vegetable broth, and heat to boiling. Reduce heat to low and simmer for about 30 minutes, until lentils are soft and tender. Add squash cubes and a little water (if necessary) and simmer an additional 10 to 15 minutes, or until squash is tender. Add chopped chard, pushing it underneath, and cover. Simmer for about 5 minutes or so—don't overcook—just until the chard is wilted, and still brightly colored. Add lemon juice, salt and pepper, and serve at once. Serve it piled on grains.

It is delicious carefully reheated, bot not allowed to cook again.

Recipe by June Dickinson from "PCC Natural Markets Taste of Nations 1999 Cookbook"

Matoke-Green Banana in Coconut Sauce

Serves 12

The matoke recipe is used during family celebrations. This recipe can include many ingredients depending on what family members bring. You can substitute plantains for green bananas and red yams for the cassava.

1/4 cup olive oil
8 cloves garlic, crushed
1 large onion, chopped
1 large nduma taro (root), peeled, cut into bite-sized chunks
2 large organic tomatoes, chopped
1/2 jalapeno pepper, minced
6 firm green bananas or ripe plantains, peeled and diced
1 cassava root or red yam, peeled and cut into small pieces
1 tablespoon curry powder
Salt to taste
1 16-ounce can coconut milk
2 cups water
Cilantro, chopped for garnish

Sauté garlic and onions in oil over high heat until soft. Add all other ingredients, except spices. Cook, stirring for five minutes. Add curry powder, salt and coconut milk. Add water and simmer for another 20 minutes, until vegetables are tender. Add cilantro and turn off heat.

Recipe by Njambi Gishuru, PCC Cooks, and author of "Authentic African Cooking"

Indian Split Pea Soup

Serves 5-6

1 cup dried split peas
5 cups water
1/2 teaspoon curry powder
1 1/2 teaspoon cumin
1 1/2 teaspoon cinnamon
1 small diced carrot
1 lemon

Bring water to boil and add split peas. Lower heat and cook for 20 minutes, stirring occasionally. Add spices and carrot and continue to cook for 15 minutes. When serving, quarter lemon to garnish soup.

Recipe by Brian Koca from "PCC Natural Markets Taste of Nations 1999 Cookbook"

Black Bean Vegetable Chili

Serves 4 to 6

This hearty chili features black beans, spicy Jalapeños chiles and plenty of veggies. You can cut the heat by leaving out the Jalapeños. Served over grain with slice of cornbread, this chili makes a satisfying meal.

1 tablespoon olive oil
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup chopped red pepper
4 cloves garlic, minced
30 ounces canned black beans, drained and rinsed
28 ounces ground peeled tomatoes
2 fresh Jalapeños
1 tablespoon chili powder
2 teaspoons minced chipotle chile
1 1/2 teaspoons leaf oregano, crushed
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup whole-kernel corn (fresh, thawed-frozen or canned)

Heat oil in 4-quart saucepan over medium heat. Add onion, green bell pepper, red pepper and garlic and cook until tender. Stir in black beans, tomatoes, Jalapeños, chili powder, chipotle chili, oregano, cumin, salt and pepper. Bring to a boil, reduce heat to low, cover and simmer 30 minutes, stirring occasionally. Stir in corn and cook another five minutes. Serve with chopped fresh cilantro, if desired.

Sound Consumer, January 2004