Melbourne Holistic Health Group

Published in Recipes - Tofu and Tempeh on 09 October 2011 by Melbourne Holistic Health Group

This recipe was created with the intention of providing a healthy breakfast loaf rich in phytoestrogens (oestrogen-like compounds found in plants) and low in sugar.

 As discussed within this newsletter, phytoestrogens, especially isoflavones found in soy, may be beneficial for some perimenopausal women in relieving low oestrogen symptoms such as vaginal dryness and hot flushes.

This breakfast loaf is tasty, with a bread-like consistency and the lemon zest provides a lovely fresh flavour. The loaf incorporates tofu as well as soy flour and linseeds. It does not have any added sugar. The sweetness is provided by the dried apricots, which are a low GI (glycaemic index) dried fruit. Most soy milks contain malt extract, which also adds to the sweetness.

One sixth of this loaf, when made with soy flour, needs to be eaten to achieve symptom relief of menopausal symptoms. The soy milk and tofu add to the amount of isoflavones and the linseeds are an excellent source of lignans. The other seeds are also a source of phytoestrogens, but not as rich a source as the soy foods. The seeds are excellent sources of soluble fibre and provide essential fatty acids (seeds are richer in essential fatty acids when raw).

This loaf is also ideal for assisting with cholesterol lowering as it the soy protein is beneficial in reducing cholesterol, does not contain any animal fat, and the phytosterols found in seeds reduces cholesterol absorption.

Ingredients
 

• 2 ½ cups of soy flour
• ¼ cup freshly ground linseeds
• ½ cup of mixed seeds (sunflower, sesame, pepitas)
• 3 teaspoons of baking powder sifted
• 250 mls of low fat whole bean soy milk
• 250g of tofu
• Zest of 1 lemon
• Juice of ½ a lemon
• ¼ cup chopped dried apricots
• Extra seeds for sprinkling on top

You will need
 

• Mixing bowl
• Food processor
• Fine grater
• Mixing spoon
• Paper-lined loaf tin

Method
 

In a mixing bowl, combine all dry ingredients together.

Blend tofu in food processor with dried apricots. Gradually add soy milk until smooth, then lemon juice. Stir in lemon zest and mix through the add soy flour and seeds.

Place into a loaf tin lined with baking powder and press down with wet hands. Sprinkle extra seeds on top.

Bake in a preheated oven on 180 degrees for 1 hour.

Variations:
 

• For a sweeter loaf add up to 1 cup of mixture of any combination of sultanas, dates, figs, apricots.
• Add fresh orange juice and orange rind instead of lemon.
• Add cinnamon or mixed spice to the mixture.
• For a savoury loaf, omit the dried apricots and add 1-2 dessertspoons of chopped fresh herbs such as rosemary, thyme or sage and use instead of bread or serve with soup.

Serving suggestions:
 

• Low fat cottage cheese, ricotta, yoghurt or goat’s chevre, mixed with a little cinnamon and topped with sliced apple or blueberries makes a sustaining breakfast with a good source of protein, calcium and fibre.
• Spread with a nutspread

 

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