What is tofu? It is soybean curd: The most versatile soyfood product!

Two main types:

1. Water-packed (Extra- firm, Firm): dense and solid, holds up well in stir-fries, soups, and on the grill.
2. Silken (Extra-Firm, Firm, Soft, Reduced Fat): results in a creamy, custard-like product- great for use in pureed or blended dishes.

Tofu is delicious added in casseroles, stir fries, and on kabobs--it absorbs the flavors of vegetables and juices around it, for an added burst of flavor!


Soyfoods include:
Soybeans, Soymilk, Soy flour, Tempeh, Tofu, and Miso.
They can be eaten alone, cooked, or combined with other ingredients for a fantastic high protein snack or meal!

It's soy easy: aim for 25 grams of soy protein each day.


The Food and Drug Administration has concluded that soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease by lowering blood cholesterol levels.
Other proposed benefits:

• reduces risk of some cancers
• improves bone health
• lessens negative effects of menopause

Strawberry Soy Smoothie

Yield: 4 cups. Serving: 1 cup
Per serving: 124 calories, 2.5g fat, 4.3g protein (3.6g soy protein), 23g carbohydrate


1 cup vanilla soymilk
1 cup (6 oz) soft silken tofu
1 box frozen strawberries
½ cup orange juice
1 Tbsp honey


Place all ingredients in blender and mix on high until thoroughly blended and mixture is smooth and creamy. Serve immediately or refrigerate. Garnish with strawberries or kiwi.

Soy Garlic Spinach Strawberries Tomatoes Peanut Butter Yogurt Grapes Oranges

Seafood Cranberries Pumpkins Walnuts Apples Onions Almonds Broccoli Cabbage