Cruciferous Vegetables

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Cooking With
Soy
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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

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Examples of soy foods
Soybeans (Edamame)sweet green beans that can be
served as a side dish after boiling for 15-20
minutes
Soy nutswhole soybeans that have been soaked and
then roasted until brown. Taste similar to
peanuts.
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Examples of soy foods
Tofusoft, cheese-like food made by curdling
fresh hot soymilk. Tofu is bland, and so easily
absorbs other flavors.
Tempeha chunky, tender, fermented soybean cake.
Has a smoky or nutty flavor.
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Examples of soy foods
Dairy Alternatives
SoymilkSoy Sour CreamSoy CheeseSoy Yogurt
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Examples of soy foods
Meat Alternatives
Soy BurgersSoy HotdogsSoy Chicken NuggetsSoy
Buffalo WingsSoy Ground BeefSoy SausageSoy
Lunch Meats
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Where do we find soy foods?

• In the grocery store
• Produce aisle
• Frozen foods case
• Dairy case
• Organic section
• In health food stores

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Why eat soy foods?

• Soy foods are a rich source of phytochemicals
• Naturally occurring components of plants
• May decrease cancer risk

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How much should we eat?

• Include a soy food in your diet at least once a
  week

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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

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How do we prepare and cooksoy foods?

• Please refer to your tips sheet as we continue

Tips!
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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

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Soy foods and your family

• How can you introduce soy foods
• to your family?