April is National Soyfoods Month! Soyfoods can play an important part in a healthy, well-balanced diet to nourish the body with high-quality protein. Iowa State University Extension and Outreach, Registered Dietitian Rachel Wall has more information.
Facts about Soy:
Soyfoods – includes items such as soybeans, edamame, tofu, soymilk, and soy-based foods, such as veggie burgers, protein bars, and cereals.
Soy is very nutritious – one-half cup cooked soybeans contains: 29% daily value (DV) protein, 21% DV fiber, 25% DV iron, 14% DV calcium, and at least 9% DV of 10 other essential vitamins and minerals. Soy protein is a plant protein with all 8 essential amino acids, making it equivalent to animal protein.
Isoflavones – the compounds in soy which have captured attention are phytoestrogens (plant estrogens). Although similar in some ways to estrogen, they act very differently in the body than estrogen and may have a variety of positive effects on health.
Soy for women’s health: according to The American Institute for Cancer Research, the latest science shows soy consumption either has a slightly protective effect or no effect on breast cancer risk.
Ideas for Incorporating Soyfoods:
Servings: studies show 2-4 servings a day is safe:
1 cup soy milk or cultured soymilk “yogurt”
1/2 cup cooked soybeans, edamame, tempeh or tofu
1/3 cup soynuts
Soy rich nutrition bar or veggie burger
Add into recipes:
Soymilk – use in smoothies, on cereal/oatmeal, or in coffee
Edamame – add into any dish you add frozen vegetables such as soups, stir-fries, or casseroles
Soynuts – sprinkle on yogurt or add in your favorite trail mix
Teriyaki Rice Bowl
2 teaspoons oil (canola or vegetable)
3/4 pound boneless chicken, beef, or pork (cut into strips)
2 cloves garlic, minced or 1/4 teaspoon garlic powder
2 cups water
1/2 cup low sodium teriyaki or soy sauce
2 cups instant brown rice, uncooked
1 package (14 to 16 ounces) frozen stir fry vegetables
1 cup frozen edamame
Instructions 1. Heat oil in large nonstick skillet on high heat. Add meat and garlic. Cook and stir 5 minutes. 2. Add water and teriyaki or soy sauce and stir. Bring to a boil. Stir in rice. Return to boil. Reduce heat to low and cover. Simmer 5 minutes. 3. Stir in frozen vegetables and edamame. Heat until vegetables are hot (about 5 minutes). 4. Let stand 5 minutes. Fluff with a fork.
Use leftover (or planned-over) cooked meat if desired.
Freeze individual portions for lunch if a microwave is available for reheating.
Serves: 6 (1 cup per serving) | $0.91 per serving
Nutrition information (per serving): 230 calories, 3.5g total fat, 0g saturated fat, 30mg cholesterol, 510mg sodium, 33g total carbohydrates, 3g fiber, 7g sugar, 19g protein