During April, National Soyfoods Month, make a plan to incorporate soyfoods into one of your next family meals. Soyfoods provide the only plant-based complete protein, which contains all essential amino acids just like animal protein. Unlike many other protein sources, soyfoods are cholesterol-free and low in saturated fat. There is also a growing body of credible scientific research supporting the beneficial health effects of soy.
How Much Soy Should You Eat?
- Lowering Cholesterol: 25 grams of soy protein per day
- Easing Symptoms of Menopause: 40 to 70 mg of soy isoflavones a day (preferably from food)
- Improving Bone Health: A single serving of soy every day
Soy Foods in the Supermarket
Supermarket aisles are filled with your favorite soy foods, but it can sometimes be a hunt to try to find them. TIP: Soy foods are great alternatives to foods higher in cholesterol and calories. For this reason, many soy foods are located right next to foods they resemble.
- Produce Section: tofu, soy nuts (near the croutons), soy veggie dogs, soy burgers, soy patties, soy crumbles, soy cheese, soy deli meat
- Refrigerated Milk Section: various flavors of refrigerated soymilk (soy milk)
- Refrigerated Dairy Section: soy cheese, soy yogurt, soy nondairy cream cheese, soy “buttery” spread
- Baking Section: various flavors of shelf-stable soymilk (soy milk), soy flour, soy protein, soy oil (vegetable oil), soy brownie and biscuit mixes
- Snack and Cracker Aisle: roasted soy nuts, soy chips, soy crisps, soy bars, soy trail mix
- Ice Cream Section: soy nondairy frozen desserts, soy frozen yogurt
- Jellies and Spreads Section: soy nut butter
- Coffee Section: soy coffee creamer
Edamame
Edamame are quickly becoming one of the most appealing whole soybean products on the market. They look great on the plate, and they taste more like a fresh sweet pea, lima or fava bean than a starchy legume.
Edamame are not simply immature or under-ripe soybeans. They are a specific variety, and the only green variety of soybean. They are a traditional Japanese snack, and thus their name. It’s important to note that edamame taste different from all other varieties of soybeans: They taste and eat more like fresh green vegetables than dried legume. For this reason, edamame are cooked more like a green vegetable than a dried bean and can be used in soups and stews, salads and side dishes.
Roasted Corn and Edamame Salad
Serves 6 to 8
All you need:
- 3 tbsp balsamic vinegar
- 3 tbsp cider vinegar
- 1-1/2 tbsp brown sugar
- 3/4 tsp ground cumin
- 3/4 tsp onion powder
- 1 to 2 cloves garlic, minced
- 2 cups cooked shelled edamame
- 2 cups roasted frozen sweet corn
- 3/4 cup finely diced red peppers
- 3/4 cup finely diced red onions
- 1 (15 oz) can black beans, drained, rinsed, optional
- Sea salt and pepper, to taste
All you do:
- In a small saucepan combine vinegars, sugar, cumin, onion powder and garlic. Heat until sugar is dissolved. Remove from heat.
- Place edamame, roasted corn, red pepper and onion and beans (if desired) in a medium bowl. Pour vinegar mixture over vegetables. Stir to mix. Cover refrigerate 1 to 4 hours or until chilled, stirring once or twice.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
