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The scientific evidence continues to mount: Soy food is good food. During the past decade, universities and specialty laboratories around the world have conducted thousands of studies on soy and its effects on the body. Consistently, those studies have shown that soy cuts a wide swath of health benefits that shouldn’t be ignored. It’s a perfect plant-based food with just less than 40 percent of calories from protein; it contains all eight amino acids; it is high in B6 and fiber; it raises good cholesterol and lowers the bad; it helps fight off some cancers; it protects against osteoporosis and it reduces hot flashes in menopause. This single food covers nutrients from all major food groups. For instance, 2/3 cup of edamame (whole steamed soybeans) has the following:
As childhood obesity rises, health offi cials look for new ways to improve health. With the help of the character Max and his dog, Tofu, the United Soybean Board developed a program to reduce obesity by using more soy in school menus and at home (see solveobesity.com). The wide variety of meat alternatives, including “meatballs,” “burgers” and “ground meat” crumbles, shows why this might actually work. Mark Messina, nutrition professor at Loma Linda University in California, is known for his soy research. He says regular diets should be rich in soy foods, and he tries to get 50–75mg of isofl avones every day, which is about two or three servings of soy foods. In March 2005, the American Institute for Cancer Research published a cookbook called Th e New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. The emphasis of the book, says Melanie Polk, director of nutrition for the group, is on eating more fresh fruits and vegetables—including soy. Now where have you heard that before? Tofu Tofu can be intimidating when you fi rst see wiggly white blocks of it, but this protein-packed staple is nothing to fear. Tofu picks up the flavors of the foods and seasonings it’s cooked with, making it one of the most versatile ingredients around. Use extra-fi rm tofu for cubing or skewering, when you want it to hold its shape. Soft or silken tofu gives creaminess to blended desserts like pies, shakes and puddings. Recipes Herbed Tofu Lasagna with Zucchini Tofu Farfalle Casserole Raspberry Banana Tofu Muffins Miso Miso is a mixture of cooked soybeans, steamed rice (or wheat or barley) and salt that has been injected with a mold culture to induce fermentation. Once made, miso is sealed in cedar tubs and allowed to age and ferment anywhere from a few weeks to several years. Recipes Pasta and Broccoli Raab with Miso Pesto Vegetable Salad with Miso Vinaigrette Seared Tuna with Citrus-Miso Vinaigrette TVP TVP, or textured vegetable protein, is a high-protein, low-fat meat alternative made from defatted soy fl our—it’s sometimes called textured soy protein (TSP). A single serving (1/4-cup) contains only 120 calories and provides 21 grams of protein. Best of all, the dry, easy-to-use crumbles can be kept on hand in your pantry for soups, stews and taco fillings. Recipes Vegan Sloppy Joes Vegetarian Chili Tempeh Tempeh is a cultured food made from fermented soybeans and sometimes grains. It has a yeasty, nutty fl avor and tastes similar to fresh mushrooms. It readily absorbs fl avors and holds its shape when cooked. To soften tempeh and help it absorb fl avors, steam or simmer it in a marinade or broth at least 15 minutes. You can also crumble tempeh and use it in chili or burger patties. Recipes Tempeh Bourgignon Tempeh Reubens with Caramelized Onions Smoke and Spice Barbecue Tempeh Edamame Also known as green soybeans, edamame are soybean pods. Although you can fi nd them fresh seasonally, they can also be bought frozen, which means they have already been steamed. Put them in boiling water for a few minutes, then refresh in ice water and serve lightly salted. You can also find shelled edamame that are ready to use in soups and salads. Recipes Edamame Fried Rice Edamame Hummus Easy Edamame Salad |
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