Meet “The Bean”

Are you tired of hearing “Beef, it’s what’s for dinner”, “Eat more chicken”, and “Pork: the other white meat?” If you are in search for a healthier alternative that is low in cholesterol and saturated fat, look no further than beans! Soybeans, to be exact, which pack more than 10 grams of protein in only 1/2 cup. This magical, little bean is versatile in use and helps to lower cholesterol along with providing other heart health benefits. Soybeans are what make up products such as tofu, tempeh, and textured vegetable protein (TVP).

Soy and soy products are rich sources of protein, iron, calcium, zinc, copper, fiber, magnesium, and B vitamins. Soy products are also a good source of phytochemicals, which are substances that help lower the risk of many chronic diseases. Soybeans are the only food source with nutritionally significant amounts of phytochemicals, called isoflavones. Clinical studies have shown an association between the isoflavones, other phytochemicals, and proteins found in soyfoods with:

• reduced cholesterol levels native • suppressed blood clotting • decreased risk of many different cancers • prevention of osteoporosis • diminished menopausal symptoms Alter

Soy is a unique product because it is the only plant source of protein containing sufficient amounts of all essential amino acids needed by the body. Soy is a versatile food and makes an excellent alternative to meat and dairy products in main dishes, dips, sauces, dressings, and desserts. Below are explanations of various soy products and their uses in cooking, as well as some tips for adding soy to recipes and meals. A Meat Soybeans:mostly yellow, but there are black and brown varieties. Whole soybeans can be cooked and used in sauces, soups, and stews. Soybeans that have been soaked and roasted make great snacks, such as edamame. Soy: Tempeh: chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich soybean cake with a smoky or nutty flavor. This traditional Indonesian food can be marinated or grilled and added to soups, casseroles, or chili. Textured Vegetable Protein (TVP) or Textured Soy Protein (TSP) •Textured soy protein (TSP) usually refers to products made from textured soy flour and can also apply to textured soy protein concentrates and spun soy fiber. • Textured soy flour (TSF) is made by running defatted soy flour through an extrusion cooker. It contains 70% protein and is used as a meat extender. When hydrated, TSF has a chewy texture. Textured soy flour is sold dry, granular, and chunk style and is often called textured soy protein. TSP is similar in texture to ground meat and can be used for vegan or vegetarian versions of traditional dishes such as chili, spaghetti, sloppy joes, tacos, and burgers

Miso: smooth paste made from soybeans, and another grain such as rice, plus salt and a mold culture. Miso is aged in cedar vats for one to three years. Miso should be refrigerated. The Japanese use miso for miso soup as well as a condiment to flavor various foods.

Copyright © 2010 National Institute for Fitness and Sport. Unauthorized copying and reproduction of this handout is prohibited by law. Not for sale by anyone other than the National Institute for Fitness and Sport, Indianapolis, Indiana, 317-274-3432. Soy: A Meat Alternative . ) ofu . Alternatively, a heavy book may be Alternatively, . t. law. and reproduction of this handout is prohibited by Unauthorized copying ays to Cook with T What Is Tofu? Is What or Fitness and Spor Simple W smoked, herbed, pre-marinated, and almond) smoked, herbed, pre-marinated, This will remove the extra water soft, silken, medium, or firm? soft, silken, medium, Use firm or extra firm tofu for the following simple tofu recipes ( 2010 National Institute f © Not for sale by anyone other than the National Institute for Fitness and Sport, Indiana, 317-274-3432. Institute for other than the National Indianapolis, anyone sale by Not for medium or medium-firm tofu firm tofu firm or extra-firm tofu that can be cubed, diced, or grated firm or extra-firm tofu that can soft tofu (soft silken, silken, or smooth) soft tofu (soft silken, ight yr Cop : Begin by draining tofu of excess water in package. If tofu is too soft, wrap in : Begin by draining tofu of excess water in package. If tofu New varieties make meal preparation exciting and new New varieties make meal preparation ideas Check the package for recipe Medium tofu will crumble if handled too much and won’t slice cleanly Medium tofu will crumble if handled Crumble tofu to hide it in a recipe for ricotta cheese Mash tofu to use as a substitute Firmer tofu crumbles less when slicied and absorbs marinades better Firmer tofu crumbles less when Firm is best for grilling texture, freeze firm tofu; thaw and crumble create a clever meaty To Flavored and sweetened varieties make dessert recipes even easier varieties make dessert Flavored and sweetened soft interior a crispy exterior and a creamy, The goal with firm tofu is to get Best for blending because it doesn’t feel as gritty as firm tofu because it doesn’t feel as Best for blending • • Choose: • • • • • Choose: • • Choose: • Choose: •

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placed on top of the tofu and left for just 5-10 minutes to remove excess water as well. placed on top of the tofu and left for just 5-10 minutes to remove dishtowel and press. Tofu is a soft, cheese-like food made by curdling made food cheese-like is a soft, Tofu (cur-coagulant with a soymilk hot fresh, in protein is high Tofu in sodium. low and B vitamins of good source It is a agent). dling (10 flavor has a bland Tofu and iron. source of calcium with a good 1/2 cup) along grams per it is cooked. food with which flavors of the absorbs the that easily Toss pieces with pasta, rice, casseroles, stir fry, etc. pieces with pasta, rice, casseroles, stir fry, Toss with veggies OR add an Indian or Oriental spiced sauce. Serve with rice or noodles. vegetables, or salad. crust. and hing (spice used in Southturmeric, ginger, Indian cooking).

• Slice firm tofu in 1X1” pieces, marinate in soy sauce 5 minutes, and fry both sides until crispy • Slice firm tofu in 1X1” pieces, marinate in soy sauce 5 minutes, Quick tip

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For desserts, smoothies, mousses, or puddings For desserts, smoothies, First How to choose tofu How to tofu: Choosing your With expanding tofu variety choosing the right type of tofu for your dish can be difficult. of tofu for your the right type choosing tofu variety With expanding • Add spices such as ginger, cumin, etc to the marinade, OR cumin, etc to the marinade, Add spices such as ginger, • use a spicy marinade, then stir fry Serve with a whole grain, • Cut tofu into blocks or wedges, marinate, and bake or broil. crispy to give it a cheesy, sprinkle with a nutritional yeast, then fry, After marinating tofu slices, • cumin, will soak up the flavors, especially Tofu egg dish, or sauce. Add raw sliced tofu to any •