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Soy Foods Your Health Is Growing Provided by your food co-op A L L A B O U T The benefits of soyfoods F LORIDA Honest Weight Food Co-op, Inc. Ever’man Natural Foods 484 Central Ave., Albany 315 W. Garden St., Pensacola Hungry Hollow Co-op The evidence that soy can positively impact New Leaf Market 841 Chestnut Ridge Rd., Chestnut Ridge Soy Foods your health is growing. The USDA recommends 1235 Apalachee Pkwy, Tallahassee Lexington Cooperative Market GEORGIA 807 Elmwood Ave., Buffalo 25 grams of soy protein per day to lower Life Grocery & Cafe Syracuse Real Food Co-op 1453 Roswell Rd., Marietta 618 Kensington Rd., Syracuse cholesterol and improve heart health. Soyfoods Sevananda Natural Foods Market NORTH CAROLINA are rich in a group of compounds called 467 Moreland Ave. N.E., Atlanta Chatham Marketplace KENTUCKY 480 Hillsboro St., Pittsboro isoflavones, which may have some good effects Good Foods Market & Cafe Deep Roots Market on health. 455-D Southland Dr., Lexington 3728 Spring Garden St., Greensboro MAINE French Broad Food Co-op 90 Biltmore Ave., Asheville Blue Hill Co-op Community Market & Cafe Hendersonville Isoflavones are one type of a larger group TEMPEH NUTRITIONAL 4 Ellsworth Rd., Blue Hill Community Co-op 715 Old Spartanburg Hwy., INFORMATION Rising Tide Community Market of chemicals called phytochemicals (plant Hendersonville 323 Main St., Damariscotta Tidal Creek Cooperative chemicals). Phytochemicals are compounds with MARYLAND Food Market Nutrients in one serving of tempeh (2.6 oz.) Silver Spring Co-op 5329 Oleander Dr., Ste. 100, a wide range of effects on health and they are 8309 Grubb, Silver Spring Wilmington found only in plant foods (grains, beans, fruits, Takoma Park Co-op Weaver Street Market 201 Ethan Allen, Takoma Park 101 E. Weaver St., Carrboro vegetables, nuts and seeds). Calories 180 The Common Market 716 Market St., Chapel Hill 5728 Unit B-1 Buckeystown Pike, 228 South Churton St., Hillsborough Protein 16 g Frederick PENNSYLVANIA Isoflavones are also sometimes called Fat 8 g MASSACHUSETTS East End Food Co-op Berkshire Co-op Market 7516 Meade St., Pittsburgh phytoestrogens, which translates to “plant Carbohydrates 12 g 42 Bridge St., Great Barrington Weavers Way Co-op estrogens.” Many plants contain isoflavones, Cholesterol 0 Green Fields Market 559 Carpenter Ln., Philadelphia 144 Main St., Greenfield 2129 72nd Ave., Philadelphia which are much weaker than human estrogens. Sodium 10 mg Harvest Co-op Markets Whole Foods Cooperative 581 Mass Ave., Cambridge 1341 West 26th St., Erie These can help with preventing cancer and other 57 South St., Jamaica Plain TENNESSEE McCusker’s Market Three Rivers Market degenerative conditions. 3 State St., Shelburne Falls 937 North Broadway, Knoxville TOFU NUTRITIONAL River Valley Market VERMONT 330 North King St., Northampton INFORMATION Brattleboro Food Co-op Wild Oats Co-op Market 2 Main St., Brattleboro Tempeh “Sloppy Joes” 320 Main St., Williamstown City Market/Onion River Co-op NEW HAMPSHIRE 82 S. Winooski Ave., Burlington Serving Size: 6 Nutrients in one serving of tofu (3.2 oz.) Concord Cooperative Market Hunger Mountain Co-op 24 South Main St., Concord 623 Stone Cutters Way, Montpelier 2 8-ounce packages tempeh Hanover Co-op Food Store Middlebury Natural 1 tablespoon canola oil Traditional Water-pack Silken 45 South Park St., Hanover Foods Co-op firm soft firm Hanover Co-op Market 9 Washington St., Middlebury 1 cup chopped onion 43 Lyme Rd., Hanover Putney Food Co-op Kearsarge Cooperative Grocer 8 Carol Brown Way, Putney 1 cup diced celery Calories 110 86 72 52 Newport Rd., New London Springfield Food Co-op 1 cup barbecue sauce Protein (g) 11 9 6 Lebanon Co-op Food Store 335 River St. (Rt. 106), Springfield 12 Centerra Resource Park, Lebanon Co-op Food Store 6 medium hamburger buns Carbohydrates (g) 3 3 2 N E W YO R K 209 Maple St., White River Junction Upper Valley Food Co-op Fat (g) 6 5 2.4 Abundance Cooperative Market 62 Marshall St., Rochester 193 N. Main St., White River Junction Crumble tempeh so that it resembles ground Saturated fat (g) 1 1 • Flatbush Food Cooperative VIRGINIA Roanoke Natural Foods Co-op • • • 1415 Cortelyou Rd., Brooklyn beef. Heat canola oil in heavy skillet and sauté Trans fat (mg) GreenStar Cooperative Market 1319 Grandin Road S.W., Roanoke Fiber (g) 1 • • 215 N. Cayuga St., Ithaca onions, celery, and tempeh until tempeh is lightly 701 W. Buffalo St., Ithaca browned and onions and celery are soft. Add Cholesterol • • • barbecue sauce and simmer for 10–15 minutes Sodium 5 5 30 to mix flavors well. Serve in sliced hamburger buns, and top with a slice of cheese or soy www.strongertogether.coop © 2010 National Cooperative Grocers Association (NCGA) cheese, if desired. Printed on elemental chlorine-free, 10% post-consumer recycled paper using soy ink. 12/10 Soy_East.indd 1 12/15/10 4:28 PM Textured Vegetable Protein (TVP) available these days is 2 garlic cloves, minced The Number of Soyfoods is made from defatted soy flour sold in dry ¼ cup minced onion nearly staggering. The most common are tofu, tempeh, soy milk and miso. Newer entrants into the product mix granular form.When it is rehydrated it is used in 2 teaspoons grated fresh ginger ⅓ include “veggie” meats similar to Canadian bacon or sausage, and a wide range of products that are soy-based, main dishes as a meat substitute. cup water 1 pound firm tofu, cut into ½” slices like salad dressings, snack foods, frozen confections and entrees. Tofu is soybean curd that is low in calories and sodium and is cholesterol-free. It can be an Preheat oven to 375°. Combine all ingredients excellent source of calcium and is a good source except tofu in a large shallow baking dish. Place Miso is a rich, salty condiment. To make miso, or extra nutrients. Soy milk is also used in the of B-vitamins and iron. A four-ounce serving of tofu slices in dish and then turn them over to soybeans and sometimes a grain such as rice are production of many second generation soyfoods, tofu contains just six grams of fat and is low in expose all sides to the marinade. Bake for about combined with salt and a mold culture called such as ice cream, cheeses and yogurt. saturated fat. Generally, the softer the tofu, the 20 minutes, turn slices, then bake for about 20 koji, then aged for one to three years. lower the fat content. more minutes or until liquid is absorbed. Soy sauce. Look for a naturally brewed “Second generation” soyfoods. Many product made from soybeans, rather than There are two types of tofu: silken and of the newer soyfood products imitate meat a chemical hydrochloric acid extraction or traditional, which comes in soft (good for Tempeh Fajitas or dairy products. These second generation imitation sauce flavored with corn syrup. Shoyu smoothies and desserts), firm or extra firm Serving Size: 4 products, such as soy deli meats and soy cheeses is a liquid condiment naturally brewed from (both good for grilling, soups and stir fry). Blocks 2 tablespoons tamari soy sauce fill the demand for meat substitutes while soybeans and wheat, and has a light flavor used of tofu can be stored in your refrigerator for 2 tablespoons ketchup also delivering many of the much sought-after to dress dishes at the end of cooking. Tamari is one week if they are covered with water, or 4 tablespoons water nutritional benefits of soy foods. a naturally-brewed shoyu with a much higher frozen for up to five months. Frozen tofu has a ¼ teaspoon garlic powder amount of soybeans. This gives tamari a stronger, spongy texture that soaks up marinade sauces ½ teaspoon cumin Soy flouris richer in calcium and iron than deeper flavor best used at the beginning of the and is great for frying. ½ teaspoon coriander wheat flour; it is also gluten-free and high in cooking process. Some tamaris are wheat-free. 8 ounces tempeh, cut into 1/4” strips protein, and increases the nutritive value of 1 tablespoon oil goods baked with it. Soy flour can be whole, Tempeh is made with cooked soybeans Creamy Banana Berry Shake 1 medium onion, sliced which contains soy oil, or the beans may have that are split and hulled, cultured and then Serving Size: 4 1 green or red bell pepper, sliced had the oil pressed out first to make low-fat or compressed into cakes on large trays to 12.3-ounce package soft silken tofu 4 tortillas, warmed de-fatted soy flours. Loaves made with soy flour ferment for 24 hours. Tempeh maintains all of 5 ounces fresh or frozen berries brown quickly. the fiber of the beans, and gains some digestive 2 ripe bananas Combine tamari, ketchup, water, garlic powder, benefits from the enzymes created during the ¾ cup apple juice cumin and coriander. Pour over tempeh Soy milk, also known as soy drink or soy fermentation process. It is a generous source strips and marinate at least 30 minutes in the beverage, is the rich creamy milk of whole of many nutrients, such as calcium, B-vitamins Blend all ingredients in a blender until smooth. refrigerator. Heat oil in a large skillet. Place soybeans. With its unique nutty flavor and rich (except B-12) and iron. It can be fried or baked, Serve chilled or topped with granola. tempeh strips carefully in the hot skillet and nutrition, soy milk can be used as a beverage and used in salads, tempura, spaghetti sauces, cook about 5 minutes on each side. Add onions or dairy milk substitute. Soy milk is high in tacos, or kebabs; it marinades well.
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