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. What Is Tofu? Tofu is a soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant (cur- dling agent). It is a good source of B vitamins and low in sodium. Tofu is high in protein (10 grams per 1/2 cup) along with a good source of calcium and iron. Tofu has a bland flavor that easily absorbs the flavors of the food with which it is cooked. How to choose tofu With expanding tofu variety choosing the right type of tofu for your dish can be difficult. Choosing your tofu: soft, silken, medium, or firm? First, assess your recipe: what type of dish are you creating? For desserts, smoothies, mousses, or puddings Choose: soft tofu (soft silken, silken, or smooth) •Best for blending because it doesn’t feel as gritty as firm tofu •Flavored and sweetened varieties make dessert recipes even easier For main dish recipes Choose: firm or extra-firm tofu that can be cubed, diced, or grated •The goal with firm tofu is to get a crispy exterior and a creamy, soft interior •Firmer tofu crumbles less when slicied and absorbs marinades better •Firm is best for grilling Soy: For paneer and meat substitutes Choose: firm tofu •To create a clever meaty texture, freeze firm tofu; thaw and crumble If mashing or crumbling tofu as a ricotta substitute A Meat Choose: medium or medium-firm tofu •Medium tofu will crumble if handled too much and won’t slice cleanly •Crumble tofu to hide it in a recipe •Mash tofu to use as a substitute for ricotta cheese For specialty tofu dishes (smoked, herbed, pre-marinated, and almond) Alter •New varieties make meal preparation exciting and new •Check the package for recipe ideas Simple Ways to Cook with Tofu native (Use firm or extra firm tofu for the following simple tofu recipes) Quick tip: Begin by draining tofu of excess water in package. If tofu is too soft, wrap in dishtowel and press. This will remove the extra water. Alternatively, a heavy book may be placed on top of the tofu and left for just 5-10 minutes to remove excess water as well. • Slice firm tofu in 1X1” pieces, marinate in soy sauce 5 minutes, and fry both sides until crispy. Toss pieces with pasta, rice, casseroles, stir fry, etc. • Add spices such as ginger, cumin, etc to the marinade, OR use a spicy marinade, then stir fry with veggies OR add an Indian or Oriental spiced sauce. Serve with rice or noodles. • Cut tofu into blocks or wedges, marinate, and bake or broil. Serve with a whole grain, vegetables, or salad. • After marinating tofu slices, sprinkle with a nutritional yeast, then fry, to give it a cheesy, crispy crust. • Add raw sliced tofu to any egg dish, or sauce. Tofu will soak up the flavors, especially cumin, turmeric, ginger, and hing (spice used in South Indian cooking). 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..