Soyfoods Connect with Some of 2020’s Food Trends
Soybeans are most often associated with seeds that farmers plant or commodities they market. Soy is not often something those of us living in rural America associate with healthy, power-packed diets – unless we’re developing a livestock ration.
However, soybeans offer many nutritional benefits for human diets. Soy provides heart-healthy fat and is cholesterol-free. Soyfoods such as tofu and TSP, textured soy protein, or TVP, textured vegetable protein, are ideal for adapting recipes for chili, soups, spaghetti sauce, tacos, salad dressings and desserts.
“Soyfoods easily add protein to trendy foods,” says Linda Funk, executive director of The Soyfoods Council. “Enhance avocado toast or hummus by incorporating edamame. One cup of edamame contains 188 calories and offers approximately 18 grams of protein, as well as 8 grams of fiber. Shelled edamame can be blended with fresh avocado for guacamole or made into Edamame Hummus with added ingredients such as garlic, lemon juice and fresh herbs.”
A quarter cup of shelf-stable granules of TSP/TVP contains about 12 grams of protein. Use it to extend ground turkey or beef. Add TSP to chili, pasta sauces.
“At breakfast, combine TSP half-and-half with oatmeal to start your day in a trendy way,” adds Funk. “Fermented soybeans are made into a tender soybean cake called tempeh, which offers 15 grams of protein per 3-ounce serving. You can boost the protein level of a meal by adding tempeh to sandwiches, pizza or salads. Baste it with barbecue sauce and grill it for an easy entrée.”
Tofu is made from soymilk curds and is made firm using a coagulant, such as nigari flakes or calcium sulfate, which is the mineral used in craft brewing.
“Firm, water-packed tofu can be marinated in your favorite sauce. Then add it to curries, pasta dishes, or Asian noodle bowls,” says Funk. “Silken tofu is perfect for smoothies, soups, dips and desserts. A half-cup serving of tofu can provide approximately 10 grams of protein. Cut the fat and increase the protein in your favorite dips by substituting silken tofu for part of the mayonnaise when using salad dressing mixes.”
To help you incorporate soy into your diet, here are links to the most popular soy recipes from “The Field Position” blog:
Today we’re sharing with you a recipe from The Soyfoods Council for Mexican Veggie Salad, which is complement to grilled meats and deli sandwiches. For more recipes, visit www.thesoyfoodscouncil.com. The Soyfoods Council’s website also includes nutrition information, cooking tips, and recent research about soyfoods and your health.
Mexican Veggie Salad
Ingredients
- 1, 12-ounce package frozen corn, prepared according to package directions
- 1 cup diced celery
- ½ cup diced red onion
- ½ cup sliced black olives
- 1 cup broccoli florets
- 1 cup cauliflowerettes
- 1, 15-ounce can black soybeans, rinsed and drained
- 1 cup grape tomatoes cut in ½
- 1, 16-ounce package shelled edamame, prepared according to package directions
- 1 package of zesty Italian dressing mix, prepared according to directions on package
Instructions
- In a large mixing bowl, add all the vegetables, toss together.
- Add dressing and toss lightly.
- Cover, place in refrigerator, and marinate overnight.
