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ALL ABOUT The benefits of soyfoods

The evidence that soy can positively impact Soy Foods your health is growing. The USDA recommends 25 grams of soy per day to lower and improve heart health. Soyfoods StrongerTogether.coop is a consumer website are rich in a group of compounds called developed by National Cooperative Grocers isoflavones, which may have some good effects Association (NCGA) for our “virtual chain” on health. of over 120 retail food co-ops, operating more than 160 store fronts, nationwide. Isoflavones are one type of a larger group NUTRITIONAL StrongerTogether.coop is a place for people of chemicals called phytochemicals (plant INFORMATION to gather on their food journeys. It’s a place chemicals). Phytochemicals are compounds with to find out more about what’s in your food, a wide range of effects on health and they are Nutrients in one serving of tempeh (2.6 oz.) where it comes from, where to find great food, found only in plant foods (, , , how to prepare it, and a whole lot more. It’s , nuts and seeds). 180 also a place to talk with others about food topics Protein 16 g you’re exploring, are passionate about, and even Isoflavones are also sometimes called 8 g want to get involved in. , which translates to “plant 12 g estrogens.” Many plants contain isoflavones, Cholesterol 0 Learn more about co-ops, and find food co-ops which are much weaker than human estrogens. Sodium 10 mg all across the U.S. at www.strongertogether.coop. These can help with preventing cancer and other Follow @strongrtogethr on Twitter and like us degenerative conditions. on Facebook; we’re at NUTRITIONAL www.facebook.com/coop.strongertogether. INFORMATION Tempeh “Sloppy Joes” Serving Size: 6 Nutrients in one serving of tofu (3.2 oz.) 2 8-ounce packages tempeh 1 tablespoon canola oil Traditional Water-pack Silken 1 cup chopped onion firm soft firm 1 cup diced celery Calories 110 86 72 1 cup barbecue sauce Protein (g) 11 9 6 6 medium hamburger buns Carbohydrates (g) 3 3 2 Fat (g) 6 5 2.4 Crumble tempeh so that it resembles ground (g) 1 1 • beef. Heat canola oil in heavy skillet and sauté Trans fat (mg) • • • onions, celery, and tempeh until tempeh is lightly Fiber (g) 1 • • 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 or soy www.strongertogether.coop cheese, if desired. © 2013 National Cooperative Grocers Association (NCGA) ©2013, National Cooperative Grocers Association (NCGA) Printed on elemental chlorine-free, 10% post-consumer 1/13 recycled paper using . Textured 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 and . 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 , 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, foods, frozen confections and entrees. Tofu is 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 and is a good source except tofu in a large shallow 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 and sometimes a 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 and a mold culture called such as ice , and . 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. . 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 extraction or traditional, which comes in soft (good for Tempeh Fajitas or products. These second generation imitation sauce flavored with corn . Shoyu and ), 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, 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 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 created during the ¾ cup apple juice cumin and coriander. Pour over tempeh Soy milk, also known as soy 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 , 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 . Soy milk is high in tacos, or kebabs; it marinades well. Tempeh is and peppers, lower heat and stir-fry until onions B-vitamins and is an excellent source of protein. usually sold in the refrigerated or frozen foods Savory Baked Tofu and peppers are soft. Lay strips of tempeh, Most soy are fortified with the same case. Frozen tempeh keeps well for several Serving Size: 4 onions and peppers in warm tortillas. Drizzle vitamins and minerals as regular milk. months. Refrigerated tempeh should be used ¼ cup toasted with salsa, and add lettuce, tomatoes, cheese and or frozen by its expiration date. As with other ¼ cup tamari soy sauce sour cream if desired. There may be ingredients like or fermented products, a little mold on the surface 2 tablespoons mirin or dry sherry Job’s tears in soy milk (plant-based thickening of tempeh is harmless. 2 tablespoons rice or cider agents that give it a mouth-feel like cow’s milk)