April is National Soyfoods Month. Celebrate the health benefits of soy by getting to know to cook all types of soyfoods. The following article has tons of tips and practical information!
We’ve all heard that soy can be a healthy, low-fat substitute for meat or animal products and we may have even contemplated recipes that include tofu in place of meat. But many of us, including vegetarians, cooking with soy products can be intimidating. Ordering tofu or other soy products out is one thing, but what do you do with them once you get them home?
Get ready to experiment at home, cooking with soy can be easy and this article will show you how!
Cooking with Soy
Tofu: also known as soybean curd, tofu is made from coagulated protein from soymilk. Tofu is widely used in Asian cuisine and is very versatile. Found in most grocery stores, it comes in a variety of textures and flavors.
Firm tofu is great marinated and then baked, grilled, broiled or stir-fired. Silken tofu is a healthy, tasty replacement for mayo or sour cream in dips, spreads and dressings. Frozen tofu works well when crumbled and used in burritos, chili, soups or sandwich fillings.
Store opened fresh tofu in water and change the water daily. Tofu will keep in the refrigerator for 5-7 days. Tofu can be frozen for up to 6 months. Silken tofu is packaged in aseptic packaging and can be kept for about 9 months before using.
½ cup of tofu contains about 90 calories, 5 g fat, 0 g saturated fat, 2 g carbohydrate, 10 g protein, 15 mg sodium and 1 g fiber. Look for tofu made with calcium sulfate.
Tempeh: tempeh is made by the fermentation of soybeans, typically with grains. This results in a firm cake that is chewy and tender. Tempeh’s flavor and aroma may be described as mushroomy or yeasty. Look for tempeh in the natural foods section of your grocery store.
Tempeh cooks quickly and can be broiled, grilled, stir-fried, crumbled in sandwich fillings, steamed or simmering. It’s meaty texture works well in fajitas, for barbequing and crumbled in sloppy Joes or stuffed peppers.
½ cup of tempeh contains about 160 calories, 9 g fat, 2 g saturated fat, 8 g carbohydrate, 15 g protein, 7 mg sodium and 8-12 fiber.
Soy Meat Alternatives: chances are you’ll find a soy alternative to almost any meat product. Also called meat analogs, soy protein along with spices are used to resemble meat products such as soy burgers, deli slices, pepperoni, hot dogs, sausage and bacon. Many grocery stores carry a variety.
Use meat alternatives in place of your favorite meat for a healthy alternative that is convenient and quick to cook. They are generally low in fat and saturated fat but remember to read labels for sodium and compare labels for calories and fat. If you are a vegetarian, look for those fortified with vitamin B12.
1 soy burger patty (about 3 ounces) contains about 125 calories, 4 g fat, 0 g saturated fat, 9 g carbohydrate, 13 g protein, 385 mg sodium and 3 g fiber.
2 veggie sausage links contain about 80 calories, 3 g fat, 0.5 g saturated fat, 3 g carbohydrate, 9 g protein, 320 mg sodium and 2 g fiber.
Whole Soybeans: sold dry, raw or immature, as roasted nuts or canned. Canned soybeans are a great alternative to black or white beans and soynuts are a fun alternative to other nuts. Edamame are green soybeans that are immature and are sold fresh or frozen and in the pod or shelled. You may recognize them from Japanese restaurants.
Use edamame as a snack or as an addition to salads, soups or stir-fries. Try roasted soynuts in homemade trail mix or as a crunchy addition to salads or pilafs. Black canned soybeans make a nice substitute for regular black beans.
Soy Flour: soy flour is made from ground soybeans and can be used to replace some of the flour in baked goods. Soy flour is sold as full fat (contains all the natural oils found in soybeans), low-fat (has about 1/3 of the fat as regular) and defatted (most of the oil is removed during processing).
Try replacing 1/3 of the flour called for in recipes with soy flour to boost protein and add texture. Defatted soy flour will stay fresh for about 1 year when kept in an air-tight container. Store full-fat soy flour in the freezer for up to one year. Watch for over-baking when cooking – you may need to lower the temperature or reduce the baking time.
Full fat and low-fat soy flours work well in sweet or rich baked goods but that isn’t to say that you can’t use defatted. Soy flour can’t replace all of the flour in yeast raised breads because it gluten-free.
¼ cup soy flour contains about 82-92 calories, 0-4 g fat, 0-0.5 g saturated fat, 8-10 g carbohydrate, 10-14 g protein, 2-5 g fiber and 3-5 mg sodium.
Ease into Cooking with Soy
• Start by using meat replacement such as veggie burgers or veggie dogs in place of hamburgers or hot dogs.
• Pick up a package of pre-baked and marinated tofu and toss into salads, stir-fries or casseroles.
• Stir-fry it! You can’t go wrong with substituting soy for beef or chicken in your favorite recipe.
• Get a little more adventurous and whip up a tofu scramble instead of an egg scramble or a “mock” egg salad.
• Search online for recipes using the following sites:
Using soy as a dairy or meat substitute:
- 1 cup (8 ounces) of soymilk or soy yogurt is equivalent to 1 cup of low-fat milk or yogurt. Look for products that are fortified with calcium and vitamin D.
- 1 slice or ¼ cup of soy cheese is equivalent to 1 ounce of regular cheese.
- Soy alternatives to cream cheese, sour cream and ice cream are also available. Check nutrition labels and compare to regular dairy products.
- 1 serving from the meat and bean group is equivalent to: 5.5 ounces (about 1 cup) of soy burger, soy meat substitute, tofu, soybeans or edamame. Remember to read labels for fat, calories and sodium.
Stay tuned for my next article filled with delicious recipes using tempeh and tofu - yum!
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personal health and necessary treatments.
