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Vol. 5, No. 7
August 16, 2000Soyfoods USA ...a monthly e-mail newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by:
1. Dixie Diners' Club, with more than 100 different soy products you can order online. <http://dixiediner.com/>
2. Indiana Soybean Board, which represents Indiana soybean farmers who encourage you to eat more soy. <http://indianasoybeanboard.com/>
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CONTENTS
1. Booming Sales of Soy Products
2. Good Housekeeping Touts Soy
3. Sweet Green Soybeans!
4. Kim's Recipes
_ Cheesy Crescent Veggie Dogs
_ Summer Green Soybean Salad
_ Stir Fried Sweet Soybeans
5. Getting on and off our list***********************
Booming Sales of Soy Products
Sales of soy foods are booming, according to the Johns Hopkins Medical Letter "Health After 50," largely owing to research suggesting that soy may have multiple health benefits.
<http://biz.yahoo.com/prnews/000808/md_foods_f.html >
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GOOD HOUSEKEEPING TOUTS SOY
Check out the September 2000 issue of Good Housekeeping magazine, page 61. It features a half page article, Soyfoods You Will Actually Want to Eat. Good Housekeeping staff members decided to take a soy taste-test challenge. They tasted everything from soy veggie dogs to burgers and black soybeans to green soybeans. Good news! Green soybeans (the focus of this month's feature article) ranked as one of the favorite soyfoods tested.
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SWEET GREEN SOYBEANS!
By Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.comWhenever people ask me if sweet green soybeans taste like lima beans, I become a little defensive. I realize I am in the minority when it comes to lima beans; most people do not like the taste or texture of them. So a negative bias against sweet green soybeans has already formed before that first soybean enters the mouth.
I will once again attempt to set the record straight: the taste of sweet green soybeans is NOTHING like lima beans. Sweet green soybeans are sweet, crunchy and mild flavored... not to mention easy to use, filled with fiber and packed with soy protein.
Finding Sweet Green Soybeans
The true Japanese name for green soybeans is edamame. Edamame (pronounced ed-a-MOM-ay) is purchased either in the pod or already podded. Podded edamame resembles short, puffy green beans or thinner, but puffier snow pea pods. Podded, or shelled edamame is just the little green soybean without the pod. Another name for podded sweet green soybeans is mukimi, although I have seen this word on only one brand.
Edamame are soybeans harvested before maturity, while they are still green and sweet. Sweet green soybeans are a different variety than traditional soybeans and are grown in the Midwest, especially Minnesota. Some green soybeans come from other countries such as Taiwan.
Once limited to Asian food markets and health food stores, sweet green soybeans can now be found in many supermarkets in either the frozen food vegetable aisle or specialty/nutrition section freezer case. Some Asian stores may occasionally carry fresh soybeans, but they are typically frozen. Two specific package sizes are available in 10 oz. box of podded green soybeans or 16 oz. plastic bag of podded or unpodded green soybeans Prices range from 1.89 - 4.29, depending on manufacturer.
Eating Edamame
Edamame has been a staple in the Asian diet for years. The most common way edamame is eaten is to simply steam the pods, then lightly salt and simply suck or squeeze out the green soybeans with your lips and tongue. The empty pods are discarded.
You can even eat sweet green soybeans cold after thawing since they have been blanched prior to freezing, just like other frozen vegetables. All the packages I have seen provide cooking directions. Cooking methods include microwaving, boiling or steaming.
Ten Terrific Ways to Use Sweet Green Soybeans
1. Enjoy in-the-pod edamame as an appetizer
2. Sprinkle in lettuce and spinach salads
3. Add to casseroles and rice dishes
4. Place in wraps or burritos
5. Eat them right out of the bag cold for a crunchy snack!
6. Make marinated vegetable salads
7. Mix in pasta salads
8. Add a little extra crunch and nutrition to your holiday green bean casserole
9. Stir fry along with other vegetables, meats and tofu
10. Stir in soups and stews.Nutrition 101 for Sweet Green Soybeans
All sweet green soybeans contain more than 6.25 grams soy protein per serving, so the FDA-approved health claim applies (may reduce the risk of heart disease). I have seen the health claim on only one package so far: Hearty & Natural by SunRich.
The nutritional profile of sweet green soybeans is considerably different than traditional white or yellow soybeans. Keep in mind this food comes from a different seed. Green soybeans are lower in calories, fat, carbohydrate and protein. However, they are comparable in fiber.
Don't get frustrated when you notice different brands showing different nutritional analyses. This is obviously due to different growing conditions and nutrients in the soil. You can always expect sweet green soybeans to be a terrific source of fiber, soy protein, isoflavones and other vitamins and minerals. Isoflavones will not always be listed because they are not required by the FDA. Two packages state that one serving contains 50 mg isoflavones; one lists 24 mg isoflavones per serving.
Here is an average nutritional composition for a serving (3 ounces, about 2/3 cup or 85 grams) of podded sweet green soybeans:
110 calories, 4 g fat, less than 1 g saturated fat, 10 g protein (all of it soy protein), 6 g dietary fiber, 8 g carbohydrate, 8 mg calcium, 12 mg iron.
I urge everyone to try sweet green soybeans at least once because most people find them delightful after one taste. And now that they have become widely available there is no excuse for not including these sweet little morsels in your heart healthy diet!
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KIM'S RECIPES
Overwhelming response to the Veggie Hot Dogs article in last month's issue of Soyfoods USA prompted me to feature a fun and quick recipe. Kids of all ages will love these!
_ Cheesy Crescent Veggie Dogs
1 package (8 count) veggie hot dogs
1 package (8 rolls) reduced fat crescent roll dough
8 slices soy cheddar or American cheese (each slice approximately 3/4 - 1 ounce)Slit each veggie dog lengthwise to within 1/2 inch of ends. Be careful not to cut through entire veggie dog. Insert one slice of cheese (cut into pieces if necessary) into each slit. Place veggie dog on a crescent roll triangle. Roll dough over veggie dog. Place on ungreased cookie sheet with cheese side up.
Bake at 375 degrees F for 12 to 15 minutes or until golden brown.
Yield: 8 cheesy crescent dogs. Serving size: 1 veggie dog. Per serving: 216 calories, 8.5 g fat (1.5 g sat fat), 17 g protein (12 g soy protein), 15 g carbohydrate, 672 mg sodium, 0 mg cholesterol, 0 g dietary fiber.
_ Summer Green Soybean Salad
1/2 cup red onion, chopped
1/2 cup yellow bell pepper, chopped
3/4 cup green onion, chopped
1 bag (16 oz.) frozen Freshlike Baby Broccoli Blend with Green Soybeans
2 cups frozen podded green soybeans
3 small tomatoes, chopped
2 cups fat free Italian salad dressingCombine red and green onion, yellow pepper, Freshlike Blend and extra green soybeans in a large bowl. Add chopped tomatoes and stir lightly. Pour dressing over all vegetables and place in refrigerator for 4 hours, or until frozen vegetables are thawed. Stir before serving.
Yield: 9 cups. Serving size: 1 cup. Per serving: 111 calories, 2 g fat (0 g sat fat), 7 g protein (5 g soy protein), 14 g carbohydrate, 767 mg sodium, 0 mg cholesterol, 5.5 g dietary fiber.
_ Stir Fried Sweet Soybeans
1 bag (16 ounces) frozen sweet green soybeans, podded
1 red bell pepper, chopped
1 tablespoon margarine
1/4 cup pineapple juice
1/4 teaspoon salt
3 tablespoons slivered almondsMelt margarine in a skillet or wok. Add sweet soybeans and other ingredients. Stir fry until hot. Serve immediately.
(Recipe adapted from SunRich)
Yield: approximately 4 cups. Serving size: 2/3 cup. Per serving: 146 calories, 6.5 g fat (0.5 g sat fat), 10 g protein (8 g soy protein), 11 g carbohydrate, 115 mg sodium, 0 mg cholesterol, 8 g dietary fiber.
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