Superfood: The Soy Story

Soy comes in many forms: soy sauce, soy milk, edamame, and tofu.  Find the soy that fits your lifestyle with our Soy Superfood recipes.   

Kristi Tamaki
Dietetic Intern,  Oregon Health and Science University

Jamie Lee, RD, LD with HealthFull Nutrition,
Expert nutritional services located within OAC’s RiverPlace location

 

No items are more associated with the term “soy” than soy sauce, tofu, and soymilk.  Soy has been a staple in Asian cultures for a thousand years and is now growing in popularity in the U.S.  With the growing acceptance of soy and integration of it into our agricultural system, comes also some controversy regarding the safety of consuming these and similar products.

The most debated research regarding soy includes topics on reducing and increasing the risk of breast cancer; harmful hormone levels in men; the environmental friendliness of soy; and protein adequacy for those who do not eat meat.  There is data to support both sides of these issues and in the end, the research long-term remains inconclusive. More research and consistency in results is needed before claims can be made about the long-term health or harm of increased soy consumption (read more here).  A review of several studies, however, presents evidence of few consequences when soy is consumed regularly, short-term.  Paired with a well-balanced diet, soy certainly has its benefits:

• It is a versatile ingredient that can be used in a variety of recipes
• It is a meat alternative that provides a good source of plant protein
• It contains less saturated fat than its meat alternative

Confused still?  Try asking yourself this:  Is my diet adequate in the nutrients I know to be beneficial and necessary to my body?  Vitamins and minerals such as iron, vitamin D, and calcium for instance, will be more beneficial to focus on in recommended amounts.

Did you know:  Originating in China, soybeans came to the U.S. in a time when alternative fats and oils were being sought out due to the disruption of trade routes during WWII.   

Shopping tip:  Firm and extra firm tofu’s contain higher amounts of protein than do the silken forms.  Be sure to check which variety fits your cooking needs.      

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Orange, Honey, Ginger-Soy Marinade with Vegetables

• ¼ cup low-sodium soy sauce
• ½ cup orange juice
• 1 Tablespoon finely minced, fresh ginger root
• 2 cloves garlic, finely minced
• 1 Tablespoon honey
• Firm Tofu
• Vegetables
• 1Tablespoon cooking oil

 Whisk all the ingredients together in a bowl.  Add tofu pieces and chopped vegetables to the marinade and refrigerate for at least 30 minutes or overnight.

Heat a wok or large skillet over high heat until hot. Add the cooking oil; heat.  Add vegetables and stir fry until the vegetables just begin to soften.  Stir in the tofu and any remaining marinade. Heat through about one minute.  Season to taste with the salt and pepper.

Tip: Do not reuse marinade

 

Foodfit.com

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Edamame Hummus

• 1 ½ cups frozen blanched, shelled edamame (soybeans)
• 4 teaspoons extra virgin olive oil, divided
• ½ teaspoon salt
• ½ teaspoon ground cumin
• ¼ teaspoon ground coriander
• 2 garlic cloves, peeled
• ½ cup fresh flat-leaf parsley leaves
• 3 tablespoons tahini (sesame-seed paste)
• 3 tablespoons water
• 3 tablespoons fresh lemon juice
• ½ teaspoon paprika

Prepare edamame according to package directions, omitting salt. 

Place 1 tablespoon oil, salt, cumin, coriander, and garlic in a food processor, and pulse 2 to 3 times or until coarsely chopped.  Add edamame, parsley, tahini, water, and juice; process 1 minute or until smooth. Spoon the hummus into a serving bowl.  Drizzle with 1 teaspoon oil, and sprinkle with paprika.  Serve with pita chips, on sandwiches, or with crackers.

 

Cooking Light, 2003

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Easy Berry Delicious Smoothie

• ¼ block silken tofu
• ½ cup frozen mixed berries
• ½ frozen banana
• ½ cup water
• ice

Combine all ingredients into a blender or food processor.  Serve & enjoy.

 

hungryhungryhippie.com

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Tofu and Broccoli Stir Fry

• 1 bunch broccoli crowns, stems sliced thinly and florets cut into small pieces
• 1 cup bok choy, cut into 2-inch pieces
• 1 Tablespoon grated gingerroot
• 1 teaspoon minced garlic clove
• 1 lb firm tofu, drained and cut into 1” cubes
• 1 cup canned vegetable broth
• 5 mushrooms, sliced
• 1 Tablespoon sesame oil
• 1 cup fresh mungbean bean sprouts
• 2 Tablespoons low-sodium soy sauce
• 2 Tablespoons sliced green onion
• 2 Tablespoons chopped cilantro
• Salt and pepper

 Heat a wok or large skillet over high heat until hot. Add the canola oil; heat.  Add the broccoli, bok choy, ginger and garlic.  Stir fry until the vegetables just begin to soften.  Stir in the tofu, vegetable broth, mushrooms, and sesame oil; cover.  Heat through about one minute.  Add the bean sprouts and heat through.  Stir in the soy sauce, green onion and cilantro.  Season to taste with the salt and pepper.

Tip:  You may include, omit, or add any vegetables you have on hand.  Make it your own!

 

Mealtime.org

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