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Vol. 4, No. 11
Soyfoods USA
December 16, 1999Soyfoods USA ...a monthly e-mail newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by the Indiana Soybean Board. Details at end of issue.
CONTENTS
1. Third Soy Symposium Yields Wealth of Information
2. Small Scale Soymilk Production
3. Easy Ways to Eat 25 grams Soy Protein Daily
4. Holiday Party Recipes with Soy Ingredients
_ Spinach Dip
_ Honey Dijon Sauce and Dip
_ Soy Pigs in a Blanket
5. Getting on and off our list***********************
THIRD SOY SYMPOSIUM YIELDS WEALTH OF INFORMATION
Abstracts from the Third International Symposium on the Role of Soy in Preventing and Treating Chronic Disease, held last month in Washington, D.C., are now available at our Web site. More than 100 scientists from around the world presented the most current research on the subject of soy and human health. Most of the information was encouraging. All of it suggests more research needs to be done.
Although some of the information may not be completely understood by casual readers, anyone with an interest in soy and cancer, osteoporosis, menopause, heart disease, hypertension, renal disease, and other human health issues will gain a better of why we should incorporate soy into our diet.
<http://www.soyfoods.com/3rdSoySymp/>
<A HREF="http://www.soyfoods.com/3rdSoySymp/">Soy Symposium</A>***********************
SMALL SCALE SOYMILK PRODUCTION
Judging from the number of requests we get from people who want to make their own soymilk, a new book entitled _Soymilk Microenterprise: A Treatise on Small-Scale Soymilk Production_ may be of interest to some of our readers. The author's Web site says: If you are planning to start commercial production, or just need to make large batches, this publication contains valuable, detailed information obtained from the practical operation of a soymilk dairy in 1998.
<http://www.sbnatural.com/soymilk/>
<A HREF="http://www.sbnatural.com/soymilk/">Soymilk Production</A>***********************
EASY WAYS TO EAT 25 GRAMS SOY PROTEIN DAILY
By Kim Galeaz, RD, Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.comNow that the FDA has announced that foods containing soy protein may reduce the risk of coronary heart disease, many of you are trying to figure out the best ways to add the most soy protein to your daily eating plan. Heart disease continues to be the number one cause of death in the US, according to the most recent American Heart Association report. So it makes sense - and cents - to do whatever you can to lower high blood cholesterol and reduce your risk of heart disease. The FDA recommends everyone eat at least 25 grams of soy protein every day. Here are some ideas to help you incorporate soy into your diet.
The Super Easiest!
For those of you not interested in eating a variety of soyfoods, adding soy protein powder to a glass of soy milk will be the fastest and easiest way to get 25 grams of soy protein or more.
Most of these soy protein powders, which are made with soy protein isolate, are available in canisters ranging from 9 ounces to 24 ounces. Often you will find the words _soy protein shake powder_ or something similar on the label. Flavors include plain, chocolate, vanilla and strawberry. Some are unsweetened; many have either sugar or artificial sweeteners added. Soy protein content will vary; I recommend choosing one that provides at least 14 grams soy protein per serving. Serving sizes will range too, but to make it easier, all these mixes come with a measuring scoop for a specific serving size. Prices range from $9.00 to $20.00 depending on size, variety and added ingredients. Just compare ingredient listings and nutrition facts panels to find the one best for your tastebuds and pocket book. (For a complete article about soy protein isolate powders, please check the February 1999 issue of Soyfoods USA.
<http://www.soyfoods.com/newsletter/old/SUSAVol4No1.html>).
<A HREF="http://www.soyfoods.com/newsletter/old/SUSAVol4No1.html">Feb 99</A>Here is my favorite way to use soy protein powder...
Super Soy Protein Smoothie
1 cup soy milk, plain or flavored
2 scoops soy protein powderMix well in blender until soy protein powder is completely dissolved. Serve immediately. Will keep in refrigerator for a day or two, but must be shaken well before serving. Makes about 1 1/4 cups. Depending on the amount of protein in the soymilk and soy protein powder you should be able to get 25 grams of soy protein from a single smoothie.
For those of you who enjoy more traditional soy foods, here are three sample days of how I incorporate soy into my diet.
_Sample Day #1
Breakfast : 1 cup vanilla soymilk over cereal - 6 grams soy protein
Snack: 1/4 cup soynuts - 12 grams soy protein
Dinner: 1 soy burger - 10 grams soy proteinTotal Soy Protein: 28 grams
_Sample Day #2
Breakfast: 2 soy breakfast links - 6.5 grams soy protein
Lunch: Soy protein bar - 14 grams soy protein
Dinner: Water packed tofu chunks in stir fry - 8.5 grams soy proteinTotal Soy Protein: 29 grams
_Sample Day #3
Breakfast: Glass of plain soymilk 8 grams soy protein
Lunch: 1/2 cup black soybeans 9 grams soy protein
Dinner: Soy crumbles in flour tortilla 9 grams soy proteinTotal Soy Protein: 26 grams
Creating Your Own 25 gram combinations (3)
Use this chart of average soy protein content to help you create your own daily combinations. Keep in mind, these are just averages, and even though many of these products will not necessarily be featuring the health claim on their label (because they may not fit the fat or protein criteria), they still help you reach 25 grams soy protein daily.
Here are examples of common soyfoods and their average soy protein content based on comparing numerous commercial product Nutrition Facts Panels.
3 ounces water packed tofu: 8.5 grams
3 ounces silken firm tofu: 6 grams
8 ounces plain soymilk: 8 grams
8 ounces vanilla soymilk: 6 grams
1/4 cup (1 ounce) soynuts: 12 grams
2 tablespoons soynut butter: 8 grams
2 scoops protein powder (1/3 cup): 18 grams
2 ounces soy ground crumbles (1/2 cup): 9 grams
1 soy burger: 10 grams
2 soy breakfast links: 6.5 grams
1 soy breakfast pattie: 6.5 grams
1/2 cup (4 ounces) tempeh: 16 grams
1/2 cup cooked/canned soybeans: 13 grams
1/2 cup green soybeans: 7 grams
1/2 cup black soybeans: 9 grams
1/4 cup dry textured vegetable protein: 12 grams
1 protein bar: 14 gramsThe Money Issue
Many people cringe at the thought of paying $4.00 for a box of soy breakfast links, or $2.19 for a quart of soy milk, or $18.00 for a canister of soy protein powder. But we should put this in perspective. Paying a little extra for soyfoods NOW always will be a much more economical route than cholesterol-lowering medications and other medical costs and treatments LATER.
No Thanks, I Will Just Pop Isoflavone Pills
If you think you are going to get the cholesterol-lowering effect by just popping a couple soy isoflavone pills, think again. The scientific studies for lowering cholesterol were done using soy protein isolate powders - not just isoflavones extracted from soy protein. And the FDA Health Claim for soy is for soy PROTEIN - not isoflavones. Sure, soy protein isolates naturally are a terrific source of isoflavones, but it is not yet known if isoflavones alone will lower cholesterol as effectively as soy protein. If you want to take soy isoflavone pills for bone health or reducing menopausal symptoms possibly, take them ALONG WITH foods containing soy protein!
Holiday Party Recipes with Soy Ingredients
1. Spinach Dip
This is a favorite whenever I serve it.1 package (10 ounces) frozen chopped spinach
1 package (1.4 ounces) dry vegetable soup mix (suggest Knorr brand)
1 package (12 ounces) firm silken tofu
1 can (8 ounces) water chestnuts, chopped coarsely
2/3 cup green onions, chopped
1 cup reduced fat or light sour cream
1/2 cup low fat mayonnaiseThaw the package of spinach and squeeze dry. Set aside. Mix tofu, sour cream and mayonnaise in large bowl until blended. (Tofu will still have small lumps). Add all other ingredients and stir until thoroughly blended. Cover; chill 2 hours.
Yield: about 4 cups
Serving size: 1/2 cup. Per serving: 99 calories, 3 g fat, 0 g sat fat, 6 g protein, 12 g carbohydrate, 1.0 g dietary fiber, 317 mg sodium, 9 mg cholesterol.2. Honey Dijon Sauce and Dip
Serve this tasty sauce with soy chix-type nuggets or soy pigs in a blanket at your next party! Also works as a dip for bread cubes or vegetables.1 package (12 ounces) soft tofu
5 Tbs dijon mustard
4 Tbs honeyMix all ingredients well in blender or food processor. Keep refrigerated.
Yield: 1 3/4 cups.
Serving size: 2 Tbs. Per serving: 41 calories, 1 g fat, 0 g saturated fat, 2 g protein, 6 g carbohydrate, 0 dietary fiber, 35 mg sodium, 0 mg cholesterol.3. Soy Pigs in a Blanket
8 soy breakfast links (Like Boca Burger or Morningstar varieties)
1 8-oz. packaged refrigerated reduced fat crescent roll doughPreheat oven to 375 degrees. Wrap one triangle of crescent roll dough around a frozen breakfast link. Pinch edge to seal. Place on ungreased or very lightly sprayed baking sheet. Bake at 375 degrees F for 12 to 14 minutes, until crescent roll dough is done and lightly browned. Serve with maple syrup or Honey Dijon Sauce.
Yield: 8 pigs in a blanket
Serving size: 1 pig. Per serving: 140 calories, 6 g fat, 1 g sat fat, 7 g protein, 14.5 g carbohydrate, 0 mg cholesterol, 405 mg sodium, 1 g dietary fiber.***********************
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<http://soyfoods.com/newsletter/SubscribeSUSA.html>
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Send comments or requests for information about Soyfoods USA to the editor, Roger Stevens, <info@soyfoods.com>
Back issues available at <http://www.soyfoods.com/newsletter/old/OldSUSA.html>
More information about soyfoods can be found at the U.S. Soyfoods Directory <http://soyfoods.com>.
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Copyright 1999
Indiana Soybean Board