SANA Soyfoods Dietitian Toolkit

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Soyfoods Dietitian Toolkit

Welcome to our Soyfoods Dietitian Toolkit!

In these pages, you will find all the inspiration you need to provide your clients and the public with reliable, evidence-based, practical information on enjoying healthful, delicious soyfoods in their diets every day. Please feel free to reproduce and include these materials in your client handouts, classes, demos, media messages, social media, blogs or publications. If you need additional information, please don’t hesitate to contact us at info@soyfoods.org.

Enjoy the world of soyfoods!

- The Nutrition Team at Soyfoods Association of North America

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Table of Contents How to Use the Soyfoods Dietitian Toolkit

How to Use the Dietitian Toolkit

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Introduction to Soyfoods

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Soyfoods Nutrition

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Tips for Enjoying Soyfoods

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Soyfoods in a Healthy, Sustainable Diet 7 Soyfoods in a Plant-Based Eating Style 8 Myth Busters

This toolkit includes an array of simple, easy-to-use information on soyfoods.

Simply cut and paste to use in your own materials and publications, whether you are writing a blog or an introduction for an article, looking for a recipe for a cooking class or website, or require some nutrition messages for a media interview.

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Heart Health 12 Women’s Health 13 Breast Cancer

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Men’s Health 15 Soyfoods for Kids

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Fitness and Performance

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Cooking with Soyfoods

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Social Media Messages

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Soyfoods Recipes

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Notes and References 25

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Introduction to Soyfoods What Are Soyfoods?

Soyfoods are complete proteins that are low in saturated fat and cholesterol-free. They are the perfect addition to almost any recipe or meal.

Soyfoods include: • • • •

Soymilk Soybeans Tofu Edamame

• Soynuts • Tempeh • Miso

History of Soyfoods

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oyfoods are nothing new; they are traditional foods that have been treasured for thousands of years. Archeological finds and dating of early Chinese writings indicate that soybeans emerged as a domesticated crop in the eastern half of Northern China during the Chou dynasty (11-7 BC).

The four most important soyfoods are miso, soy sauce, tempeh and tofu. Miso is a fermented soyfood that originated in China, and was modified in Japan where it has remained a staple of the diet for centuries. Soy sauce was a byproduct of miso production, and both were used to flavor foods, just as they are today. Tempeh, which originated in Indonesia, is made by fermenting cooked soybeans with a common mold. Tofu is the curd formed by adding certain salts to soymilk and is not fermented.

In the U.S., soybeans were first introduced in Georgia, where Samuel Bowen began planting soybeans on his plantation in the 1760s. Innovations in soyfood processing have created an array of soy-based foods that appeal to infants, children and adults. From 2000 to 2007, food manufacturers in the U.S. introduced over 2,700 new foods with soy as an ingredient, including 161 new products introduced in 2007 alone.

In the U.S., soy drinks, tofu, cultured soy, non-meat alternatives, frozen dairy free soy treats, soy nuts, soy nut butter, and/or cereals and bars with soy can be found in most supermarkets.

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Soy Powerhouse Soy is one of the most widely studied foods of all time, and it’s one of nature’s most perfect foods. 1

57% DV protein,

One cup of cooked soybeans contains:

49% DV iron 37% DV fiber, 18% DV calcium, of twelve other essential ≥18% DV vitamins and minerals 1,029 mg omega-3s 5

other phytochemicals

(saponins, phytosterols, & isoflavones)

Tips for Enjoying Soyfoods Soyfoods can play a part in any healthy, well-balanced diet. They nourish the body with high-quality plant protein, which is low in saturated fat and cholesterol free. Try these easy ways to add soy into everyday meals.

25 Ways to Enjoy Soyfoods 1.

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Pour soymilk over your morning cereal.

Fortify a glass of orange juice with soy protein powder.

Make soy “yogurt” and fresh fruit parfaits.

17. Liven up a Three Bean Salad with chick

Snack on soy nuts.

18. Blend pureed tofu into guacamole, or

Sprinkle edamame over a salad.

Spread soy cheese over the top of your homemade pizza.

Enjoy a soymilk or soy yogurt smoothie.

Try this amazing Go Green Smoothie recipe!

20. Brighten up a salad with bold color, such

using Tempeh.

12. Re-create an old fashioned favorite treat:

Lemon Meringue Pie.

during the next game day.

as this Kale, Edamame, and Quinoa Salad.

worthy: Kale-Goat Cheese Artisan

Olive Bread.

as these Lemon Blueberry Pancakes.

13. Treat your guests to Buffalo Tofu Strips

21. Speaking of kale, this bread is drool

skip the avocado and use shelled edamame instead. Friends and family will never know this rich and creamy dip contains healthful soy protein.

19. Add some flavor into your Buddha Bowl

11. Include soy in baked goods recipes, such

peas, soybeans and green beans.

Top soy pasta with prepared marinara for an easy dinner.

cookies and muffin recipes. Like these, Henry Ford Chocolate Chip and Soynut Cookies.

22. Do a fun Mexican take on lasagna with a

23. Use soy products as a fun side dish for any

Tortilla Bake using soy crumbles or Textured Vegetable Protein (TVP.) plate, try Tabbouleh With Edamame & Feta.

24. Warm up with Creamy Cauliflower and

Potato Soup.

Crinkle Cookies any time of the year for a tasty treat.

14. Fire up the grill for soy burgers and dogs. You 25. Don’t forget dessert! Try these Soy Butter

can even grill tofu with the right technique

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and the right recipe.

edamame and pretzels; you can even find dark chocolate-covered edamame in the store!

Enjoy a refreshing treat with soy non dairy frozen ice cream.

10. Use soymilk or soy yogurt in cakes,

15. Serve edamame hummus as an appetizer.

16. Make a party mix with soy nuts or dried

Soyfoods in a Healthy, Sustainable Diet Soybean production has proven to be a more favorable and environmentally sustainable source of protein, because of the efficient use of land, water, and energy of soybean production. Producing soy foods requires considerably less land and water and emits less Carbon Dioxide (CO2) than similar products of animal origin. For example,1 liter of soy drink requires three times less land, 2.5 times less water and emits 5 times less CO2 than 1 liter of cow’s milk. 1 soy burger even requires 45 times less land, 20 times less water and emits 10 times less C02 than one beef burger.2

x45 x10

x20

x2.5 x5

CO2-eq Emissions

77

Water Use

Compared to 1 liter of soy drink

Land Use

Beef

Milk

Soy

Beef

Milk

Soy

Beef

Milk

Soy

x3

Soyfoods in a Plant-Based Eating Style

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he old American plate looked something like this: a big brown steak at the center, a volcano of potatoes on the side, and a modest little pile of green beans along the border. Make way for the new American plate, which has a whole new look: meat is more of a seasoning, with plant proteins, whole grains, vegetables, and fruits forming the basis of the meal.

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So, how do you take the plunge into plant proteins? One surefire way to get started is to take full advantage of the mighty soybean in meal planning. Soybeans, a traditional staple food in Asian diets for centuries, has the highest quality protein profile among plant proteins—it’s very similar to that of beef, fish, milk and eggs.

Increasingly, health experts recognize that a diet filled with more minimally processed plant foods and fewer animal foods offers myriad health benefits. Studies show this eating style can cut your risk of type 2 diabetes, heart disease, certain types of cancer, and obesity.

And that’s not all: a plant-based eating style can trim your carbon footprint, too. No wonder 50 percent of consumers say that they are seeking more plant proteins in their diet, according to a NPD Group survey.

Ready to get started eating more soyfoods as a plant-based meal alternative? It’s easy! Turn to an array of wholesome soy foods, such as tofu (in a variety of textures, ranging from silken to extra firm), tempeh (an Indonesian fermented soy grain cake), soymilk, edamame (green, immature soybeans), soynuts, and meat alternatives that run the gamut from sausages and burgers to “chicken” strips and crumbles.

Power Your Plate with Soyfoods For taco night, fill your taco shells with “ground beef-style” soy crumbles, which are available in a variety of flavors.

Try fortified soymilk, which is the most nutrition-rich plant milk and has a similar nutritional profile to cow’s milk. Its mild flavor is perfect for topping cereal, blending into smoothies, and stirring into coffee.

Switch out cubed, cooked chicken for tofu in your favorite recipe, such as stir-fry, cacciatore, pasta dishes, and casseroles. Just drain the tofu (using a tofu press for best results), and dice it.

Pack cooked, chilled edamame as your go-to healthy snack in kids’ lunchboxes, office brown bags, and picnic baskets.

Try a new brand of veggie burger featuring soy for your next weekend BBQ.

Give your weekend breakfast a healthy makeover with tempeh bacon served with grilled veggies and whole grain toast.

Swirl silken tofu into smoothies, dips, puddings, or pie fillings for a creamy alternative to cream cheese, yogurt, or sour cream.

Sprinkle soynuts into your trail mix, granola, or yogurt.

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Soyfoods Myth Busters Unfortunately, urban legends surrounding soy have circulated on the Internet, but the evidence simply does not support them. We’re clearing up the most common myths on soy.

Myth: Consuming soy protein has no effect on lowering your cholesterol levels.

Reality: The US Food and Drug Administration, along with 12 other countries throughout the world, approved a health claim for soy protein and coronary heart disease based on soy protein’s cholesterol-lowering effects. 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Myth: Soymilk has less calcium than dairy milk Reality: Not only does soymilk have just as much calcium as dairy milk, but it is the only dairy substitute nutritionally comparable to cow’s milk.3 Along with vitamin D, vitamin A and vitamin B12, soymilk is fortified with 30-40% of the daily value of needed calcium per 8 ounce serving.

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Myth: Breast cancer patients should avoid soyfoods Reality: Soyfoods are both beneficial and safe for breast cancer survivors. A study following more than 9,500 women in the U.S. and China who had been diagnosed with breast cancer and found that those who consumed at least 10 milligrams of soy isoflavones per day (the amount in a half cup of soymilk) had a 25% lower chance of breast cancer recurrence than those who consumed less than 4 mg of isoflavones.

Myth: Soyfoods have feminizing effects on men.

Reality: Soyfoods do not feminize men or impair male fertility. Extensive clinical research shows that even large amounts of soy do not lower testosterone levels or raise estrogen levels in men.4 Clinical research also shows that soy does not adversely affect sperm or semen parameters. In fact, Italian researchers suggested soy isoflavones could be a treatment for low sperm count.

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Myth: Soyfoods can lead to hypothroidism5 Reality: Clinical Studies show that soy products do not cause hypothyroidism. Soy does not adversely affect thyroid function in healthy people and does not need to be avoided for those taking medication for hypothyroidism. More than 20 clinical studies show that isoflavones do not adversely affect thyroid function in healthy people.

Soyfoods and Heart Health Soy foods contain no cholesterol or trans-fat and are low in saturated fat. The FDA health claim for soy protein recommends that consumers incorporate four servings of at least 6.25 grams of soy protein into their daily diet, for a total of at least 25 grams of soy protein each day. 6 FDA extensively reviewed research to support this health claim and found that soy protein, when included in a low-fat and low-cholesterol diet, could lower blood total cholesterol and low-density lipoprotein (LDL) or “bad” cholesterol levels, without adversely effecting high-density lipoprotein or “good” cholesterol levels. High total blood cholesterol levels and LDL are proven risk factors for coronary heart disease.

Displacing higher-saturated fatty foods with soyfoods, which are high in good unsaturated fatty acids, offers additional coronary advantages. The American Heart Association reports that soyfoods should be considered beneficial because of their high content of polyunsaturated fats, fiber, vitamins, minerals and low content of saturated fat and no cholesterol.

In addition, soy protein may help to improve blood vessel elasticity, a measure of how hardened your vessels are.

Having blood vessels that are less elastic is considered a major risk factor for coronary heart disease. If you are on a low-sodium diet stick to unprocessed soyfoods such as tofu, edamame, dry soybeans; re-hydrated/cooked, and unsalted soy nuts.

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Soyfoods and Women’s Health Soy is a great food source for women, providing plenty of benefits. Soy may help prevent or alleviate some of the top health concerns of women, including heart health, osteoporosis, and menopause.

Soy is low in saturated fat, cholesterol-free and trans-fat free and it contains high-quality protein, essential fatty acids, and dietary fiber among other nutrients.

Menopause.

Soy foods contain isoflavones, which are described as phytoestrogens because they are structurally similar to estrogen. Changing levels of estrogen and progesterone, which are two female hormones made in the ovaries, are thought to lead to symptoms of menopause.

Therefore, some studies have found that hot flashes are reduced when participants consume soy, and some suggest that the benefits of soy are greater for those women experiencing the most hot flashes. Asian women, whose soy consumption typically begins at a young age, experience few hot flashes or other menopause symptoms.

Osteoporosis.

Postmenopausal women experience rapid bone loss at a rate of three to five percent per year in the years after menopause, putting them at a high risk for osteoporosis and broken bones. Growing evidence suggests that soy foods promote bone health and help prevent osteoporosis, a condition associated with weak bones and high risk of fracture.

Many soy products are fortified with calcium and vitamin D, key nutrients needed to keep bones strong.

Heart Health.

Soy foods contain no cholesterol or trans-fat and are low in saturated fat.

Consuming 25 grams of soy daily reduces LDL (or bad) cholesterol. Besides reducing blood cholesterol, soy has been shown to lower triglycerides and blood pressure and possibly increase blood vessel elasticity.

Soyfoods have the four key nutrients:

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Protein Fiber Iron Calcium

Soy and Breast Cancer Does soy increase the risk of breast cancer?

Conflicting results from studies on soy’s connection to breast cancer often leave consumers confused. As more research is published, there is stronger support for the role of soyfoods in reducing the risk of breast cancer – especially when soy is consumed during childhood and adolescence. More and more research suggest that women who are at risk for developing breast cancer or who are breast cancer survivors can safely consume moderate amounts of soyfoods.

Does soy improve survival rate?

A study published on March 6, 2017 in the Cancer Journal, suggests that eating soyfoods may help improve survival in women diagnosed with hormone-receptor-negative breast cancer. Researchers at the University of Southern California found women averaging one cup of soymilk or about half a cup of tofu daily are 32 percent less likely to develop breast cancer and have a 29 percent decreased risk of death, compared with women who ate little or no soyfoods.7 The American Cancer Society says that breast cancer survivors can safely consume anywhere from a few servings a week to three servings a day.8

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Soyfoods for Men’s Health Soyfoods are good for men’s health in numerous ways.

Great Protein Source for Muscle Synthesis

Soyfoods provide a great source of protein and nutrients for men while helping to keep dietary cholesterol and saturated fat low. Soy protein is a high-quality protein, which is key for performance in active and athletic men. Soyfoods provide complete protein and all the necessary amino acids for muscle building and repair. Many studies also have shown that soy protein, like other highquality protein, can support increased muscle mass during resistance-type training.

No Feminization Effects

Rumor has it that soyfoods are not safe for men because they contain estrogen, which supposedly causes boys and men to develop female characteristics. That is not true at all. Soyfoods do not contain estrogen, they contain isoflavones, which are safe for human consumption. Extensive scientific research has shown no effects of soy protein or isoflavone intake on testosterone or estrogen levels in men9. Even though isoflavones have a similar structure to human estrogens, they act very differently in the human body, and therefore, should not be considered similar to human estrogens. There is no credible, clinical scientific research that suggests soy protein causes any estrogen-like or feminizing effects in men. Human studies have found that males who consume soy have not had changes in sperm count, sperm quality or sperm motility. Furthermore, there is no evidence that soy has a negative effect on puberty.

Prostate Cancer

Eating soyfoods may help protect against prostate cancer.

Research suggests that regular consumption of soyfoods may reduce the risk of prostate cancer by as much as 30 percent.10 15

Soyfoods for Kids In addition to being a tasty alternative in children’s meals, soy may also help prevent the development of certain adult diseases.

Nutrition Benefits Soy contains

many essential nutrients important for growth and development and works well as a primary source of protein without contributing excess calories.

Health Benefits

Studies of soy in children and adolescents have shown that soy eases constipation, lowers high cholesterol, and may even decrease risk of breast cancer later in life.

Dealing with Allergies

A growing number of children have allergies, food intolerances, religious and cultural needs that require special dietary consideration. Most students who are allergic to peanut butter can enjoy soy nut butter. Most students with milk protein allergy, lactose intolerance, or religious/ cultural food practices that prohibit milk consumption can get calcium, vitamin D, vitamin A, and high-quality protein from fortified soymilk. Tofu and calcium carbonate fortified soymilk have been found to provide comparable amounts of absorbable calcium as cow’s milk. There are some children who have allergies to soy, but reactions are typically quite mild, and most children outgrow their allergies by the age of three.

Try these tasty snacks!

Soy Facts

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•

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• •

Soy blends well with other ingredients, even extreme flavors.

Soy can provide added fiber to kids’ diets Soy is a cost-effective ingredient Offering healthier meals and snacks is a top priority in preventing childhood obesity and reducing disease risk.

Soyfoods for Fitness and Performance Optimal nutrition is imperative for physical activity, athletic performance, strength training, and recovery. In general, nutrient needs vary by individual, sport or activity, body composition, weight, and fitness or performance goals.

Of course, an individual’s age, training status, and the intensity and duration of exercise should also be taken into account.11

Antioxidants in Soy Soy-based foods may improve an individual’s oxidative state by supplying antioxidants to the body, helping to protect against free radicals. Research has shown that antioxidants may play a role in preventing various chronic diseases associated with oxidative stress such as cancer, cardiovascular disease, and diabetes.12 Exercise can increase free radical production and oxidative stress, thus increasing lipid peroxides.13 Consumption of soy protein before moderate-intensity, weight-resistance exercise has been shown to decrease serum lipid peroxides post-exercise.14 In addition, antioxidant intake may improve antioxidant status in the body. In a study involving participants who followed a strength training protocol, after 9 weeks the group assigned to 33 g of soy protein daily experienced a favorable effect on radical scavenging capacities, positively affecting oxidative status, compared with the control and whey groups.15 Soy can be beneficial in an oxidative capacity, which may also be beneficial in relation to the muscle.

Soy in Muscle Growth and Recovery Many studies also have shown that soy protein, like other highquality protein, can support increased muscle mass during resistance-type training.16,17,18,19 A nine-week study of young male bodybuilders supplemented with 33g of soy or whey protein while strength training found a significant increase in lean body mass with either type of protein supplementation compared with the control group.20 Another study found a significant increase in lean mass in males aged 18 to 40 years who supplemented their diets with 50g of protein, regardless of whether it was soy, whey, or a blend.21 Likewise, in postmenopausal women, adding 25g of soy protein per day to a weight-training program significantly increased resting energy expenditure22 and muscle mass,23,24 compared with a placebo group with no exercise or protein supplementation. Therefore, soy may be as effective as other forms 25,26 17of protein in increasing strength and improving body composition.

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Cooking with Soyfoods There is plenty of ongoing research to illustrate the wide variety of nutritional benefits that adding more soy to your daily diet can have, but many people are intimidated by not knowing how to prepare soyfoods.

Due to the versatility of soyfoods, they are the perfect addition to almost any recipe or meal. For those of you that want a little more guidance we have put together some tips and ideas for cooking with the following soyfoods.

Tofu Fresh tofu is great baked, broiled, barbecued, grilled, fried, boiled, or steamed — flavored to your liking, of course.

Handle packaged tofu as you would any perishable dairy product and check the label for a ‘Use By’ date. Freeze tofu no more than six months. Japanese-type silken tofu may be aseptically packaged, allowing it to remain shelf-stable up to nine months without refrigeration. Once opened, it should be refrigerated and used within five to seven days. Tofu packaged in water should be kept refrigerated until used. Once opened, any unused tofu can be stored in the refrigerator covered in water. Change the water at least every other day. Tofu will last a week but discard any tofu that exceeds the expiration date on the package.

Tofu not used within a week can be frozen. Drain all water and wrap the tofu in plastic, foil or freezer wrap and store in the freezer for up to five months. Frozen tofu becomes chewy, spongy, and beige-colored.

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Miso Because it is a fermented product, miso will add a cheese-like flavor to many of the foods it is added to.

Recipes using miso usually require only one to two tablespoons. Boiling or prolonged heat will destroy the live microorganisms and the wonderful aroma of miso.

For hot dishes such as soups, always add miso at the end of cooking. Also, blending miso with a small amount of liquid before adding it to a dish assures that it dissolves completely with a smooth creamy consistency. Store miso tightly sealed in the refrigerator, where it will keep for several months. It is not advisable to freeze miso.

Tempeh

Tempeh must be cooked, unless it is pre-cooked and readyto-use when purchased. Just about any cooking method will work. This includes moist heat methods such as poaching, simmering, boiling or steaming. Dry heat methods work well also: tempeh may be baked, broiled, grilled, sauteed, and pan or deep-fried. To microwave, combine 8 ounces of tempeh with 3 tablespoons of water in a covered glass casserole dish and heat on high for five minutes.

Packaged tempeh will keep well for up to four to six months if kept frozen. Once thawed, tempeh will keep about 10 days in the refrigerator. When buying tempeh from a refrigerated case, make sure it has a “sell by” date

Soy Flour Kept in an airtight container, defatted and low-fat soy flour will stay fresh for up to one year. Full-fat soy flour will keep for up to one year in an airtight container in the freezer. Stir soy flour before measuring to avoid flour packing. Watch baked goods closely for over-browning. Baking products in a lower temperature oven (less 25° F) may prevent browning.

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Soyfoods Social Media Messages

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Sesame Tempeh Buddha Bowl Created by: Sharon Palmer

Ingredients • 1 8-ounce package plain tempeh, cubed • 2 tablespoons soy sauce, reduced sodium • 1 tablespoon sesame oil • ½ teaspoon sriracha sauce • ½ teaspoon agave syrup • 1 clove garlic, minced • 1 teaspoon fresh grated ginger

Tahini Ginger Dressing: • 2 tablespoons tahini • ¼ cup freshly squeezed lemon juice • 1 tablespoon soy sauce, reduced sodium • ½ teaspoon agave syrup • 1 teaspoon fresh ginger, grated

Buddha Bowl: • 2 cups baby kale • 8 radishes, thinly sliced • 2 cups cooked brown rice, short grain • 2 cups fresh asparagus, blanched* (may use frozen, thawed) • 2 cups sliced red bell peppers • 1 cup fresh, sliced mushrooms (i.e., enoki, brown, or white) • 4 teaspoons sesame seeds

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Directions 1. To make Sesame Roasted Tempeh: Place cubed

tempeh in a medium dish. Add soy sauce, sesame oil, sriracha sauce, agave syrup, garlic, and ginger. Stir well, cover, and marinate in refrigerator for at least 1 hour. Preheat oven to 400 F. Place tempeh on a baking sheet, spreading out evenly. Place in top rack of oven and roast for 15-20 minutes, until golden and crisp on outside.

Remove from oven and cool.

2. To make Tahini Ginger Dressing: Mix together all ingredients until smooth and creamy.

3. To make Buddha Bowls: In four large individual-sized

serving bowls, arrange each with ½ cup baby kale, 2 sliced radishes, ½ cup brown rice, ½ cup asparagus, ½ cup sliced red bell peppers, ¼ cup mushrooms, and 2 ounces sesame roasted tempeh. Drizzle each bowl with 2 tablespoons of the tahini ginger dressing.

Garnish each with 1 teaspoon of sesame seeds.

4. Serve immediately.

Ingredients • 1 cup uncooked white rice • chicken stock or vegetable stock or water *amount dependent on cooking methodology • 2 large eggs • 1 teaspoon butter • 4 cups uncooked baby spinach • 2 scallions/green onions • 1 teaspoon grated fresh ginger • 1 teaspoon sesame oil • 1/2 teaspoon mirin • garlic and herb Toss’ables • 1 cup pea shoots • 1 Tablespoon sesame seeds

Tofu Jammy Egg Breakfast Bowl Created by: Carlene Jones

Directions 1. Rinse rice in a fine mesh sieve until water runs clear. Cook rice in either chicken stock

(preferred if non-vegetarian), vegetable stock or water. The amount of liquid to rice ratio depends on cooking methodology. (For example “Instant Pot” vs Rice Cooker vs Pot with lid).

2. While the rice cooks, bring water to a boil in a small pan- enough to cover eggs.

3. Add cold eggs from fridge and cook 7 minutes. Prepare an ice bath.

4. Place eggs in ice bath to stop cooking.

5. Grate peeled, fresh ginger and slice white and light green parts of scallions.

6. Add ginger and scallion to a small bowl with sesame oil and mirin. Stir to combine.

7. In a large sauté pan, cook spinach with butter for 3-5 minutes until it begins to lose volume and brighten in color. Stir occasionally.

8. Add a serving of rice, spinach, garlic and herb Toss’able, pea shoots and peeled, sliced eggs to bowl.

9. Top with ginger mixture and sesame seeds.

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Ingredients • 4 ounces uncooked noodles of choice (I used Aldi liveGfree Gluten Free Brown Rice Spaghetti) • 3 tablespoons powdered peanut butter (I used PBFit) • 2 tablespoons water • 1 tablespoon extra-virgin olive oil • 1 tablespoon apple cider vinegar • 1 tablespoon reduced-sodium soy sauce • 1/2 teaspoon curry powder • 1/2 tsp sriracha • Pinch of garlic salt • 1 tablespoon Swerve, granulated or sugar-substitute of choice • 1 carrot, peeled into long strips using vegetable peeler • 1 (7-ounce) package Nasoya Toss’ables (I used the balsamic vinaigrette seasoned baked tofu cubes) • 1 green onion, sliced • Pinch of red pepper flakes

Peanut Noodle Salad with Tofu Created by: Regan Jones

Directions 1. Cook noodles according to package direction; keep warm.

2. Combine powdered peanut butter and next 8 ingredients (through Swerve) in a small microwave-safe bowl; cook on HIGH 30 seconds. Stir well until dissolved (sauce may be a little “gritty” depending on the texture of the powdered peanut butter you use.)

Reserve 2 tablespoons of sauce; set aside.

3. Toss warm noodles, remaining sauce and carrot peels in a medium-size bowl. Top with tofu cubes, green onion and red pepper flakes; drizzle reserve sauce over the top.

NOTES *If preparing just the peanut sauce, the yield will be 6 tablespoons of sauce.

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Notes and References 1 Soybeans- In-depth nutrient profile: http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=17 Accessed February 8, 2019 2 ‘Soy and the use of scarce natural resources’(http:// www.ensa-eu.org/sustainabilty/soy-and-the-use-ofscarce-natural-resources/) Accessed February 8, 2019 3 Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow’s milk in young women. https://www.ncbi.nlm.nih.gov/pubmed/16177199 Accessed Feb. 12 2019 4 Hormonal effects of soy in men https://academic.oup.com/jn/ article/132/3/570S/4687378 Accessed Feb. 12-2019

5 https://thesoynutritioninstitute.com/in-the-news/ The article is titled, “Soy and Thyroid Function Update” Accessed: 11/20/18 6 https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/ cfcfr/cfrsearch.cfm?fr=101.82 7 Wu, AH, YU MC, Treng C-C, Pike MC. Epidemiology of soy exposures and breast cancer risk. Br J Cancer 2008;98:914 8 American Cancer Society. Nutrition and Physical Activity During and After Cancer Treatment: Answers To Common Questions. Accessed Dec. 28, 2006 at http://www.cancer. org/docroot/mbc/content/MBC_6_2x_FAQ_Nutrition_ and_Physical_Activity.asp?sitearea=MH

9 Hormonal effects of soy in premenopausal women and men. https://www.ncbi.nlm.nih.gov/pubmed/11880595 Accessed Feb. 12 2019

10 British Journal of Nutrition (2000), 84, 557±563 Effects of replacing meat with soyabean in the diet on sex hormone concentrations in healthy adult males, https:// www.cambridge.org/core/services/aop-cambridge-core/ content/view/50C464775151BA6ECBF767221F763AFF/ S0007114500001872a.pdf/effects_of_replacing_meat_ with_soyabean_in_the_diet_on_sex_hormone_concentrations_in_healthy_adult_males.pdf Accessed Feb. 12 2019 11 influence of soy protein intake and weight training on the resting energy expenditure of postmenopausal women, https://www.researchgate.net/ profile/Maria_Marucci/publication/49678487_Influence_of_soy_protein_intake_and_weight_train-

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ing_on_the_resting_energy_expenditure_of_postmenopausal_women/links/0c960533ac91253081000000/ Influence-of-soy-protein-intake-and-weight-training-on-the-resting-energy-expenditure-of-postmenopausal-women.pdf, Accessed Feb 12, 2019 12 Wilcox JK, Ash SL, Catignani GL. Antioxidants and prevention of chronic disease. Crit Rev Food Sci Nutr.

2004;44:275-295.

13 Hill S, Box W, DiSilvestro RA. Moderate intensity resistance exercise, plus or minus soy intake: effects on serum lipid peroxides in young adult males. Int J Sport Nutr Exerc Metab. 2004;14:125-132.

14 Hill S, Box W, DiSilvestro RA. Moderate intensity resistance exercise, plus or minus soy intake: effects on serum lipid peroxides in young adult males. Int J Sport Nutr Exerc Metab. 2004;14:125-132.

15 Brown EC, DiSilvestro RA, Babaknia A, et al. Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutr J. 2004;8:2226.

16 Candow DG, Burke NC, Smith-Palmer T, et al. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab. 2006;16:233-244.

17 Drgan I, Stroescu V, Stoian I, et al. Studies regarding the efficiency of Supro isolated soy protein in Olympic athletes.

Rev Roum Physiol. 1992;29:63-70.

18 Wilkinson SB, Tarnopolsky MA, Macdonald MJ, et al.

Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007;85:1031-1040.

19 Hartman JW, Tang JE, Wilkinson SB, et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007;86:373-381.

20 Brown EC, DiSilvestro RA, Babaknia A, et al. Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutr J. 2004;8:2226.

Notes and References 21 Kalman D, Feldman S, Martinez M, et al. Effect of protein source and resistance training on body composition and sex hormones. J Int Soc Sports Nutr. 2007;4:4-11.

22 Trevisan MC, Souza JM, Marucci Mde F. Influence of soy protein intake and weight training on the resting energy expenditure of postmenopausal women. Rev Assoc Med Bras. 2010;56:572-578.

23 Dr.gan I, Stroescu V, Stoian I, et al. Studies regarding the efficiency of Supro isolated soy protein in Olympic athletes.

Rev Roum Physiol. 1992;29:63-70.

24 Maesta N, Nahas EA, Nahas-Neto J, et al. Effects of soy protein and resistance exercise on body composition and blood lipids in postmenopausal women. Maturitas.

2007;56:350-358.

25 Haub MD, Wells AM, Tarnopolsky MA, et al. Effect of protein source on resistive-training-induced changes in body composition and muscle size in older men. Am J Clin Nutr.

2002;76:511-517.

26 Deibert P, Solleder F, Kรถnig D, et al. Soy protein based supplementation supports metabolic effects of resistance training in previously untrained middle aged males. Aging Male. 2011;14:273-279.

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About SANA THE SOYFOODS ASSOCIATION OF NORTH AMERICA IS A NON-PROFIT TRADE ASSOCIATION THAT HAS BEEN PROMOTING CONSUMPTION OF SOY-BASED FOODS AND BEVERAGES SINCE 1978. THE SOYFOODS ASSOCIATION IS COMMITTED TO ENCOURAGING SUSTAINABILITY, INTEGRITY AND GROWTH IN THE SOYFOODS INDUSTRY

BY PROMOTING THE BENEFITS AND CONSUMPTION OF SOY-BASED FOODS AND INGREDIENTS IN DIETS. LEARN MORE AT WWW.SOYFOODS.ORG

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