Transcript Cruciferous Vegetables

What are soy foods?

Any food products made from or based
on soybeans

Soybeans are in the family of plants
called legumes

Soy protein is the only plant protein that
is nearly equivalent in quality to animal
protein
Examples of soy foods
Soybeans (Edamame)—sweet green
beans that can be served as a side dish
after boiling for 15-20 minutes
Soy nuts—whole soybeans that have
been soaked and then roasted until
brown. Taste similar to peanuts.
Examples of soy foods
Tofu—soft, cheese-like food made by
curdling fresh hot soymilk. Tofu is bland,
and so easily absorbs other flavors.
Tempeh—a chunky, tender, fermented
soybean cake. Has a smoky or nutty flavor.
Examples of soy foods
Dairy
Alternatives:
Soymilk
Soy Sour Cream
Soy Cheese
Soy Yogurt
Examples of soy foods
Meat
Alternatives:
Soy Burgers
Soy Hotdogs
Soy Chicken Nuggets
Soy Buffalo Wings
Soy Ground Beef
Soy Sausage
Soy Lunch Meats
Where do we find soy foods?

In the grocery store:
Produce aisle
Frozen foods case
Dairy case
Organic section

In health food stores
Why eat soy foods?

Soy foods are a rich source of phytochemicals
 Naturally
 May
occurring components of plants
decrease cancer risk
How much should we eat?

Include a soy food in your diet at least
once a week
Soy Food
Soy Protein (g/serving)
Firm Tofu, 3 oz.
8.5
Plain Soymilk, 8 oz.
8
Roasted Soy Nuts, 1/4 cup
12
Tempeh, 4 oz.
16
Soy Burger, 1 each
10
Soybeans, cooked, 1/2 cup
13
How do we choose and store
soy foods?

Check the expiration date and avoid signs of
mold

Refrigerate tofu, dairy and meat alternatives up to
one week and tempeh up to one month

Freeze tofu and meat alternatives 5-6 months and
tempeh up to one year
How do we prepare and cook
soy foods?

Please refer to your “tips sheet” as we
continue…
Tips!
Summary of preparation and
cooking of soy foods

Drain and squeeze water from tofu

Steam, bake, broil, grill, stir-fry, or
microwave tofu and tempeh

Substitute dairy and meat soy
alternatives directly into recipes
Soy foods and your family

How can you introduce soy foods
to your family?