Food Focus: By Monica Cengia Dietitian


Quick Bits About A Fueling Favorite
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

Food Focus Reicpes

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.

Food Focus Reicpes

Quick Mex Soy Bean Dip

Yield: 10 servings. Per serving: 45 calories, 2g fat, 3.8 carbs, 3.8g protein (3.6g soy protein)

1 can (15 oz) black or yellow soybeans, drained
1 Tbsp taco seasoning mix
2 Tbsp salsa

Add all ingredients to blender and mix until smooth. Serve with crackers or chips- cold or warm.
It's soy easy! Enjoy!

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