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Miso Soup Textured Vegetable Protein (TVP®) Is Similar Serves 4 to Textured Soy Protein

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Miso Soup Textured Vegetable Protein (TVP®) Is Similar Serves 4 to Textured Soy Protein Textured soy protein (TSP) is a highly Choosing processed source of soy protein that appears in Easy, delicious healthy many packaged foods. In bulk form, it readily soy absorbs liquid and takes on the flavor of other ingredients in a recipe. miso soup Textured vegetable protein (TVP®) is similar Serves 4 to textured soy protein. TVP is higher in protein and Preparation: 30 minutes iron than TSP and rich in potassium, magnesium foods 1 and phosphorus. ⁄2 cup onion, chopped 1 Tofu is a soybean curd created by stirring a ⁄2 cup carrot, chopped thickener into warm soy milk. It comes in soft, firm 1 teaspoon sesame oil or extra-firm varieties. Non-silken varieties can be an 4 cups water or stock excellent source of calcium if the thickening agent 2 tablespoons mellow white, barley or brown rice miso contains calcium. 1 ⁄2 cup tofu, any type, cut into small cubes 4 green onions, sliced very thin Buy organic soy Sauté the onion and carrot in sesame oil in a 2-quart soup pot for 3 to 4 minutes. Add Ninety-two percent of the soybeans grown in the water or stock and heat to near boil. Simmer United States today are genetically modified 5 minutes. Dissolve miso in the soup and add to the pot. Add tofu. Simmer about 3 minutes. (GM). To avoid genetically modified foods, Serve garnished with green onion. choose certified organic soy products. The USDA National Organic Standards prohibit genetically modified ingredients in certified To view this brochure, or to explore organic foods. our other product guides, visit pccnaturalmarkets.com/guides • Genetically modified soybeans have significantly less protein and phenylalanine, an essential amino acid. • Genetically modified soybeans have more allergenic properties. Visit our website to find the address • Soy lecithin made from genetically or directions for one of our modified soy has 29 percent less choline, 10 neighborhood locations a brain-boosting vitamin. pccnaturalmarkets.com • Genetically modified soybeans produce For more delicious soy-based recipes, different fat, carbohydrate and ash levels. visit our Web site at pccnaturalmarkets.com. Rev. 04/14 Quality and quantity matter Types of soy foods The When choosing soy foods, pay attention to Edamame are raw green soybeans, harvested Soy milk is made by boiling the strained quality and quantity. Traditional Asian cultures when the beans are still young and sweet. As a off liquid of ground soybeans. Most brands add provide a healthful model. They consume whole food, they’re high in fiber with the protein sweeteners, nutrients or plant-based thickening naturally intact. Edamame are sold fresh in the pod agents, such as carrageen, to give soy milk a fermented soy products or tofu in small healthy side and frozen, shelled or unshelled. consistency similar to cow’s milk. amounts but not as a main source of protein. Soybeans are hard, dry beans that have ripened Soy yogurt, cream cheese, sour cream and Soybeans naturally are hard to digest. in the pod. Soak in plenty of water overnight in the frozen desserts all are based on soy milk as the Fermentation makes them more digestible of soy refrigerator, then cook for 3 to 4 hours to use in basic ingredient. and adds flavor to a meal. Fermentation also stews and soups. Cook thoroughly or they’ll be hard Soy cheese is made from soy milk and deactivates soy’s natural phytic acid and to digest. sometimes isolated soy proteins. Unless specifically enzyme inhibitors, which can affect mineral Soybeans are high in protein, Soynuts are whole soybeans that have been labeled as non-dairy or vegan, soy cheese typically and protein absorption. soaked in water, lightly oiled and baked until brown. contains cow’s milk protein called casein or caseinate. minerals, vitamins E, B1 and B2, Tempeh, miso, tamari and shoyu are They’re a convenient, crunchy snack and retain the Soy infant formula, made from a soy protein fermented. Tofu is not fermented, but tofu protein and isoflavones valued in soy foods. isolate base, is for infants not able to nurse or essential fatty acids (including doesn’t affect mineral or protein absorption Soynut butter is made from roasted whole tolerate dairy-based formulas. Some nutritionists and because of the way it’s made. soynuts that are ground and sometimes blended with physicians question the effect of infants consuming omega-3), and potentially More highly processed soy foods such as soybean oil. Soynut butter contains significantly less concentrated isoflavones — the estrogen-like burgers and products with isolated soy protein fat than peanut butter. compounds in soy — over extended periods of time. healthful isoflavones. or soy flour are best as occasional treats. Miso is a rich, salty paste made from a Soybean oil has a neutral flavor, no cholesterol fermented mixture of soybeans and a grain, such and is a simple way to add omega-3 and omega-6 as barley or rice. Use it as a base for broth, soup or essential fatty acids into the diet. condiments such as dips, dressings or sauces. Soy sauce (tamari, shoyu) traditionally is the Convenience soy foods are designed as salty liquid by-product from making miso and is alternatives for many meat or dairy products. They used for seasoning. Choose a “naturally brewed” include soy dogs and burgers, jerky and “cheeses.” product instead of chemically extracted, mass-market While high in protein, they’re based on highly sauces flavored with corn syrup. Shoyu is made from processed isolated soy protein. a blend of soybeans and wheat. Tamari is a wheat- Soy flours are gluten-free and may substitute in free variety. small amounts for other flours in recipes to tenderize Tempeh is a fermented food made of whole baked goods. Sensitive to light and heat, soy flour soybeans or a mixture of soybeans, grains and should not be used to dredge foods for sautéing. seeds. It’s high in protein and fiber and is a good Refrigerate or freeze in tight glass containers. source of iron and zinc. Tempeh can be fried, baked or barbecued, but should be cooked at least 10 to 15 minutes for digestibility. .
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