Cooking with Soya has many benefits for health and better living. Looking at the benefits of Soya and also in keeping with "your favorite recipes" when, you substitute Soya for the following when cooking:




Butter / Cheese.

Milk whether Cow's or Goat's is very good for you and an essential source of calcium for the body. For instance, when we exercise and play we sweat. Burning up fat cell and using up our liquids in our body as with the moisture of our matter in tissue and bones. When we intake liquids there is the absorption intake into our blood stream and bones.

Calcium is what the bones absorb to fill in the craves's depositing calcium for better density and healthy bones that protect better against sprains, fractures and breakage of bones in our body. This applies too to the teeth and nails in everybody.

When you have a closer look at milk whether, cow's milk or goat's milk as with soya milk you see the small particles that float within the product. This is what is absorbs into the bones and cravenness of the bones filling and making the density of bones stronger and better protected.

"Them bones, them bones need calcium". We have heard that quote so much growing up yet, when we get into our middle age approaching we are told to cut down on the whole milk, cheese, eggs, butter, sweet breads and red meats. We end up with:

Flat Cappuccino's made on 2% or Skim Milk.

A Smoothie so smooth it runs down your throat and no cream tasting effect.

All sauces and no thick meat in your pizza, baked zita or lasagna for fuller feeling in stomach.

You are down to cracker's, leaven bread and forget the scones, flan or anything that needs the heavy milk whether sour or otherwise.

No cream butter for the hot scones or extra cheese or any on the pizza, baked zita, lasagna, burger or even the salad.

Soya cooking can give you this feeling of comfort with the protein of the soya bean along with the taste. This form of cooking leaves you satisfied and not feeling left out of enjoying your favorite recipes that you, yourself like to cook and eat.

Vegetarians have finessed the cooking of soya and for people with allergies to cow's milk, meat products or any of the usage of animal fats, soya products works for them and the family that join in for the overall eatable family meal. Too much of anything will in the soya bean products case over load you with protein so, make sure you cook knowing soya is a protein product. Here is a basic meal for the day using soya as a part of it. When it comes to cutting down because of age and keeping healthy in living or for special diets where is says milk, ground beef, flour, butter or cheese use:

Soya Milk.

Soya Granules.

Soya Based Flour.

Soya bean margarine and Tofu.


A bowl of your favorite cereal with chilled soya milk poured over,

A glass of juice,

Toast with margarine with tea or coffee.


Your favorite smoothie omitting the yogurt for chilled soya milk,

Toast with margarine with tea or coffee.


A balanced lunch will consist of vegetables with fruits and cereals starting the day.

Having a tossed salad of your choice is a good choice with tofu for topping using oil and vinegar dressing.

This is a good choice for lunch.


On cold days a nice hot soup with bread on the side.

"Broccoli Soup (Serves 6)"


4 stalks of broccoli cut into bits,

1 medium onion chopped,

1 liter of water,

2 tablespoons of soybean oil,

200 ml of soya milk,

75 grams of wheat flour,

Salt and pepper to taste.


Add the water to broccoli and bring to a boil,

Continue to boil for another 10 mins,

In a pan fry up the chopped onion in the soybean oil for a couple of mins till onion is soft,

Add the onion to the broccoli,

Add the soya milk slowly to the wheat flour and mix until smooth and free of lumps,

With the broccoli and onion in the pot,

Add the mixed soya milk and wheat flour to the broccoli by stirring in slowly,

Bring all the ingredients to a boil until broccoli is soft,

Season with salt and pepper.

"Carrot Soup (Serves 4)"


2 tablespoons of curry powder,

6 carrots sliced,

1 medium onion chopped,

400 ml of vegetable stock,

Obtaining the vegetable stock could be obtained from the potatoes strained stock,


Use, OXO or Knorr Vegetable cubes in 400 ml of hot water,

100 ml of soya milk.


In a large saucepan place, curry powder, chopped onion, chopped carrots and vegetable stock,

Cook over a medium heat until carrots are tender,

Pour into a blender and puree until smooth,

Then stir in soya milk and add salt and pepper to taste.

Heat to desired temperture before serving by simmering on stove top or by microwave.

Eating healthy is for all kinds of reasons. Broccoli and Curry Powder are very good for you and have anti cancer effects due to the phytochemicals in the broccoli and the turmeric in the curry powder.

The soya milk is very good when your child is teething and is still on no heavy solids yet, pass the formula period. As we know milk can add to a temperture when running a tempeture yet, using the soya milk as a substitute till, the temperture goes down is good for satisfying the childs appetite when still on the bottle and milk products.

In example when you have your child on potatoes and greens or any other vegetables as with the bottle at night? You can mix some of the soya milk with the potatoes and carrots to cream them instead, of using regular milk. This works as well as regular cow's milk and adds to the taste for the child plus, adding food density for fuller feeling effect when feed.


"Baked Penne in Red Sauce (Serves 8)"

500g of cooked Penne

When cooked drain and place into large bowl or dish,

Add 2 tablespoons of margarine,

1 tablespoon of parsley,

1 tablespoon of tarragon

1 tablespoon of sage,

Toss all ingredients together and let sit.

In a large bowl or dish add 500g of pasta sauce,

Fill the empty pasta jar with soya milk and stir into sauce until mixed,

To give the Baked Zita the red meat effect add Soya Meal to your likening.

You can also add mushrooms and such to your likening and choice.

In a baking deep dish,

Place some of the cooked herbed penne on the bottom layer and add some of the sauce,

Then slice some tofu or goat's cheese over that layer,

Repeat again until the herbal penne, sauce with soya meal and tofu have filled the baking dish,

Top with tofu or goats cheese and some parmasen cheese.

Cover the baking dish with foil and bake for 20 mins in preheated oven, at 325 degrees C or Gas Mark 6 . Uncover dish and bake for 10 - 15 mins more to brown the top of baked penne dish.

Cool for 10 - 15 mins before serving.

With the remaining herbed penne you can baked it in a white mushroom sauce as follows:

"Baked Penne in White Sauce (Serves 8)"


2 tablespoons of soya oil,

1 medium onion chopped,

8oz's of sliced chopped mushrooms,

2 sticks of margarine,

1 tablespoon of garlic granules

1 litre of soya milk,


In a large saucepan saute onion and mushrooms in the soya oil,

Bring to a simmer,

Slice in the sticks of margarine and combine by stirring together,

Set aside from heat and allow mushrooms, onion and margarine to set,

In a large bowl place the saute mixture set in the margarine,

Slowly stir in the litre of soya milk until mixed in and becomes a cream sauce.

In a baking deep dish,

Place some of the cooked herbed penne on the bottom layer and add some of the sauce,

Then slice some tofu or goat's cheese over that layer,

Repeat again until the herbal penne, sauce with soya meal and tofu have filled the baking dish,

Top with tofu or goats cheese and some parmasen cheese.

Cover the baking dish with foil and bake for 20 mins in preheated oven of 325 degrees F or Gas Mark 6 - 7.

Then bake for 10 - 15 mins uncovered to brown the top of baked penne dish.

Cool for 10 - 15 mins before serving.


Here is a receipe for Gluten Free Bread. You can also if you choose use your own type of bread as in garlic bread, french bread or dinner rolls.

"An Alpro Soya Receipe"

"Gluten Free Bread"


100 grams of soya meal,

400 grams of rice meal,

200 grams of buckwheat,

200 grams of cornstarch,

1 teaspoon of salt,

1 teaspoon of xanthan gum,

1 tablespoon of dried yeast,

900 ml of water,


Mix all ingredients in a large bowl with a wooden spoon until all ingredients are properly mixed in.

Cover the dough that will be very moist compared to regular dough with a moist clean towel.

After dough been cover for 30 mins with moist clean towel, mix the dough together again by hand.

Then place the dough in oiled forms as dough will represent this form.

Placing the dough in the baking pans / loaf pans let rise again for another 20 mins.

When the dough has reached in it height size,

Place in a pre-heated oven at 200 degrees C,

Bake for 50 - 60 mins.

Test with a clean butter knife or tooth pick to test that center of bread is cooked.

When baked take out of its pan loaf and let it cool down before cutting or slicing to eat.

Gluten Free Bread can be eaten by women going through the menopause as with people with celiac disease (gluten intollerance).

No matter what it is you like to cook when it comes to substitution with soya products you simply use the soya product instead of Cow's milk, ground meats, soya based flour and tofu. Whether you are getting older and need to watch weight and fat intakes or you are young and want to increase strength of bone density for stronger bones, teeth and nails. Soya works!

As you use and try soya out you will know what taste good for you and what does not. When you "Google" in the search engine: Soya Receipes? you will find results of many varieties. The basic start is to substitute soya products when cooking your regular receipes in your regular weekly menues.

I have tried soya products and like them as soya keeps the rich taste and thickness in your receipes. Using less like 2% and Skimmed or Low Fat most times lacks the rich or creamy taste and leaves that feeling of been deprived of tasty meals.

However, did not like the soya milk in my hot tea or coffee. Yet, loved it in cafe mocha's, hot chocolate, cappacino's, rice pudding, custard, semolina, soda bread and hot scones.

Just remember, soya products is a protein from the soya bean. It when made into soya milk is very good source of calcium and Vitimin D. Protein builds muscles and Calcium builds strong bones. Soya products will also strenghtens your blood.

Like everything in life, all in moderation is the key to proper gainful source. Too much of anything is not good for you. So, when cooking know, what is protein versus calcium, iron, iodine and zinc. A balanced diet is a good diet and cutting down, does not exactly mean cutting out, the rich tasting flavours of cooking and its flavors.