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April 27, 2016 |
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Health and Wellness Versatile soy adds variety, boosts nutrition Family Features
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hether you’re looking to scale back on animal products or simply want to add some variety to your cooking repertoire, soy may be your solution. Soy is the only plant with protein comparable to meat, eggs and dairy, and it provides health benefits, including heart, muscle and bone strength. It is also the only protein recognized by the FDA for its role in reducing cholesterol and risk of heart disease. If you’re uncertain how to cook with soy, you may be surprised by the diverse ways you can incorporate this nutrientrich food into your meals and snacks. As these recipes show, it’s easy to cook with soy throughout the day, from fluffy breakfast pancakes to a fresh take on hummus or a delicious tofu dinner loaded with flavor. In addition to the nutrition benefits and versatility, soy uses fewer natural resources, such as water and land, than any other protein source, so you can feel good about making it a star ingredient in your kitchen. Find more recipes and inspiring ideas for cooking with soy at soyfoods.org.
Edamame Hummus Recipe courtesy of United Soybean Board
Makes: 14 2-tablespoon servings 2 cups shelled edamame, cooked according to package directions 1/4 cup soybean oil 3 tablespoons lemon juice 2 teaspoons garlic, chopped 3/4 teaspoon cumin, ground 1/2 teaspoon salt
In food processor, puree edamame, oil, lemon juice, garlic, cumin and salt for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve. Serving tips: Serve with pita triangles, crackers, baguette or raw vegetables. Nutrition information per serving: 60 calories; 2 g protein; 3 g carbohydrate; 1 g dietary fiber; 5 g fat (0 g saturated fat); 0 mg cholesterol; 90 mg sodium.
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Surprising Uses for Soy Looking for creative ways to incorporate more soy into your diet? You may be surprised by all the ways you can build delicious snacks and meals around this plant protein: Tofu: extra-firm replaces meat protein in recipes such as grilled kabobs and sandwiches, or use soft or silken in place of mayonnaise and sour cream in creamy dishes, such as soups and dips. Edamame: serve these green soybeans in the pod for an appetizer or add to dishes, such as chili or stir-fry, for protein-packed flavor and texture. Soymilk: ideal for beverages such as smoothies and lattes, over cereal and in cooked dishes, such as puddings or custards. Dairy alternatives: a wide range of dairy-free products are available, includ ing soy-based “yogurt,” “cheese” and frozen desserts. Soy crumbles: perfect for chili, spa ghetti sauce and tacos, this “veggie ground” contains 75 percent less fat than ground beef. Soy flour: improves taste and texture and elevates the nutrition profile when mixed with wheat flour.