Soyfoods Guide 2016 Web

Soyfoods
2016
Guide
From the United Soybean Board
Building
Muscle Simple
Stress
with Soy Reduction
Tips
10 Easy
Protein
Snacks
Our Favorite
Soy Recipes
for 2016
SOYFOODS GUIDE 2016 ■ 1

Contents
Building Muscle with Soy pg.3
Soyfoods:
Great for controlling carbs
and your health pg.7
Soy Smoothies pg.8
10 Easy Protein Snacks pg.10
Simple Stress Reduction Tips pg.12
Dietitian Recommended Recipes pg.14
Diet and Depression:

Emerging evidence says
Soyfoods
2016
soyfoods may help pg.19
Guide
Family Values
on the Family Farm pg.20
Soy for the Sweet Tooth pg.23

The Soyfoods Guide is published by the United
Soybean Board (USB). USB is made up of 70
farmer-leaders who oversee the investments Informed Choices Essential
of the soybean checkoff on behalf of all U.S. When Cooking With Fat pg.24
soybean farmers.
Soyfoods: Beans & Beyond pg.25

Produced by
Soyfoods Composition pg.27

Managing Editor: Adam Veile
Graphic Design: Susan Ferber Soyfoods Resources pg.28
2 ■ soyconnection.com
Jared M. Dickinson, PhD
Building
Muscle
with Soy
S
keletal muscle is often recognized for its strength-
producing capabilities. Skeletal muscle is also
essential for a variety of overlooked functions
directly related to our health.1 For instance, skeletal
muscle is the primary tissue that absorbs sugar
(glucose) from our blood, and thus skeletal
muscle helps regulate blood sugar.2 In addition,
skeletal muscle stores a variety of molecules that
are used, in part, to help us recover from injury
and to fight off illness. Consequently, the loss of muscle size can
have catastrophic health consequences beyond the loss of strength.
In fact, particularly relevant to older adults and patient popula-
tions, those individuals with smaller amounts of muscle tend to
require longer rehabilitation from injury, have longer stays in the
hospital, and are more likely to get sick or injured.3-5
While the ability for exercise (e.g., resistance exercise/weight

training) or chronic inactivity (e.g., bed rest due to injury/illness)
to change muscle size is well recognized, often less attention is
given to the independent impact of our diet and eating patterns on
muscle health. Between meals our muscles are being slowly broken
down and the nutrients we ingest during meals help to “offset” this
breakdown by stimulating growth processes.6 Of all the nutrients
we ingest, protein is the best at stimulating growth processes in our
muscles. While consuming protein by itself, for instance, without
routine exercise, won’t substantially grow our muscles, the abil-
Continued on pg. 4

ity for protein to stimulate muscle growth is in plant-based proteins. Most research
processes after each meal is the most indicates that in order for a protein meal to
important nutritional factor to offset the maximally stimulate our muscles, the meal
muscle breakdown between meals.7 Not must include about 10 grams of essential
eating enough protein over time can lead amino acids and 2 grams of leucine.14 Thus,
to muscle loss. In fact, inadequate protein because protein sources differ in their
intake is theorized as a major contributor essential amino acid and leucine content,
to the loss of muscle with aging.8 Recently, how much protein we should eat is going to
a strong research focus has been directed depend upon what type of protein we are
toward understanding how much protein eating.
The premise for to eat, what type of protein to eat, and
promoting meal- when to eat protein throughout the day So, how much protein and what
based protein to most effectively preserve and improve kind should we eat to maximize
muscle size and health. health benefits for our muscles?
recommendations
is largely because In order to answer the question of how This question is best answered by exam-
most Americans much, what kind, and when to eat protein, ining how much of each protein source
consume a it is important to understand the basic is required to stimulate our muscles in
majority of components of protein. All dietary proteins a given meal. Animal and dairy proteins
their protein are comprised of amino acids. There are typically contain the highest amounts
at the evening about 20 different amino acids in protein of leucine. Recommendations based on
and each amino acid is categorized into one several research studies indicate that eating
meal, around
of two groups: 12 amino acids are known 25–30 grams of animal-based protein in
35–40 grams, as non-essential amino acids, while 8 are a given meal provides a maximal growth
with much less known as essential amino acids. The body stimulus for our muscles.15-17 On the other
consumed during can produce non-essential amino acids, hand, due to its lower amount of leucine,
the morning and and thus we do not have to rely on our diet about 30–35 grams of soy protein would
mid-day meals, to get non-essential amino acids into our be recommended in a given meal to maxi-
typically only body. On the other hand, the body cannot mally stimulate our muscles. The need for
make essential amino acids, and therefore a higher quantity of soy protein in a given
10–15 grams at
in order to get essential amino acids into meal, relative to animal protein, appears
breakfast and our body we must eat proteins that contain to be even more critical for older adults18
lunch, which does essential amino acids. Research indicates due to a lower sensitivity of older adults
not provide a that it is the essential amino acids,9,10 and to leucine.12 Thus, older adults should seek
maximal stimulus in particular the essential amino acid to ingest closer to 35 grams of protein
for our muscles leucine,11,12 that stimulate muscle growth in a meal if eating only soy protein. It
(25–35 grams after eating protein. Luckily, many protein should be noted that research also shows
sources, including soy protein, dairy (milk, that consuming 90 grams of protein does
recommended).
whey, casein, cheese), and animal (meat) not provide any additional benefit for our
contain both non-essential and essential muscles than 30 grams of protein,19 indi-
amino acids and are referred to as complete cating that very large protein meals do not
proteins. However, while many proteins provide greater muscle health benefits, nor
contain essential amino acids, the relative do they “compensate” for lower protein
amount of essential amino acids in each meals. On the other hand, consuming less
class of protein source (i.e., animal, dairy, than the above recommended amounts
plant) can differ.13 In particular, the essen- will produce a much smaller stimulus for
tial amino acid leucine, which again is the our muscles, which may not be enough to
primary trigger that stimulates our muscles “offset” the muscle breakdown occurring
after we eat protein, is typically more abun- between meals.8,20
dant in animal and dairy proteins than it
When should protein be their protein at the evening meal, around
consumed to maximize muscle 35–40 grams, with much less consumed
health benefits? during the morning and mid-day meals,
typically only 10–15 grams at breakfast
The most popular recommendation for and lunch,21 which as discussed
protein intake is the Recommended Dietary above does not provide a
Allowance (RDA), which states people over maximal stimulus for our
18 years of age should eat 0.8 grams of muscles (25–35 grams recom-
protein per kilogram body weight per day mended). Thus, an individual
(0.8g/kg/day). For a 75-kilogram (165 lbs)
Continued on pg. 6
adult, this would translate into 60 grams of
protein per day. However, more emphasis
is now being placed on meal-based protein
recommendations rather than a daily
requirement to maximize muscle health.8,20
The premise for promoting meal-based
protein recommendations is largely because
most Americans consume a majority of

who consumes 35–40 grams of protein in protein that stimulates muscle. Thus,
at the evening meal, but only 15 grams whereas consuming 20 grams of whey
during both breakfast and lunch may still protein after exercise may promote a maxi-
meet the RDA recommendations for daily mal muscle response to exercise, it may
protein ingestion, however, the ability be necessary to consume 30 grams of soy
Soy, animal, or for ingested protein to stimulate muscle protein to get proper amounts of leucine.
dairy protein health is largely only experienced follow- Alternatively, more recent research indi-
in our diet ing the evening meal because not enough cates that consuming 20 grams of a blend
protein was ingested during the other of whey, soy, and casein protein following
can provide
meals to maximize the health benefits.7 exercise may further increase the stimulus
an important Consequently, this feeding schedule may on muscle.28,29
stimulus to not completely offset the increased muscle
preserve muscle breakdown between meals, ultimately In summary, soy, animal, or dairy protein
health. leading to a loss of muscle over time. in our diet can provide an important
Conversely, distributing protein intake stimulus to preserve muscle health.
across three meals, each consisting of However, because each protein source
about 25–35 grams of some mixture of contains different amounts of leucine,
animal/dairy/soy proteins (perhaps 30–35 careful consideration should be made for
grams for older adults), could maximize ensuring appropriate quantities of protein
the muscle health stimulus after each meal are ingested to maximize the health bene-
and appropriately offset periods of break- fits for our muscles. Further, older adults,
down, thus preserving muscle size.8,20,22 in particular, appear to require greater
amounts of ingested soy protein to stimu-
What about exercise? late muscle as compared to animal-based
proteins. Lastly, with respect to maximizing
Exercise is also a power- the impact of protein ingestion on muscle
ful stimulus for health, dietary recommendations should be
muscle health. Even less focused on a daily protein intake, and
more, ingesting instead focus on consuming about 25–30g
protein shortly (perhaps 30–35g for older adults) of some
after exercise mixture of soy, animal, or dairy protein per
appears to meal.
produce
an even
greater About the Author
stimu-
Jared Dickinson, PhD is assistant profes-
lus for our
sor at Arizona State University. His research
muscles23-25 (even
focuses on understanding the mechanisms
better than eating before
that contribute to loss of muscle size and
exercise26). Some research does
function with aging (i.e., sarcopenia) and
demonstrate a greater ability for dairy
how exercise and nutrition can improve
protein (primarily in the form of whey
muscle health in older adults and clinical
protein) to stimulate muscle growth after
populations. He received his postdoc from the
exercise relative to soy protein.15,27 However,
University of Texas Medical Branch, his PhD
many of these studies examine identical
from Ball State University, his master’s degree
amounts of protein for each source (i.e.,
from Central Washington University, and his
20 grams of whey vs. 20 grams of soy). As
bachelor’s degree from Pacific University.
discussed previously, dairy proteins such
as whey contain greater relative amounts
of leucine, which is the primary trigger References for this article available on pg. 32.
6 ■ 6soyconnection.com
■ soyconnection.com
Soyfoods: A. Caroline Chang, MMS, PA-C and
Christine Werner, PhD, PA-C, RD
Great for controlling carbs

and your health
A well-balance daily meal plan of carbohydrates, proteins Try different types of fresh fruits and vegetables,
and fats, evenly distributed throughout each day, especially those dark yellow, red, and green in color
provides steady energy levels for weight control in addi- for added vitamins, minerals and antioxidants.
tion to normalizing blood sugar levels. Depending on Plan dishes with foods of edible skins like roasted
activity level, gender, and personal health, most adults soybeans, edamame, common beans, black-eyed
can consume approximately 40–60% of their calorie peas, corn, and green peas for added dietary fiber.
intake as carbohydrates. This translates to approxi-
• Who says a bean casserole has to have just one type
mately 3–5 carb servings at each meal. In addition to
of bean? As long as all the beans are cooked before
lower amounts of carbohydrates per serving, soyfoods
mixing into a casserole, try adding different types
provide more protein per servings within the same range
like soy or edamame, pinto, navy, or black-eyed
of calories. The table below compares the nutrient and
peas for color, texture, and of course taste!
carbohydrate content (grams=gm) of soy products to its
common counterpart within food groups. • Train your eyes to recognize a portion size of
your favorite food and how much food you are
Additional Nutrition Tips to consume on a given plate for each meal. For
• Portion control of not only carbohydrate-rich foods example, at home, measure out a half cup of
but all foods, is important to avoid excessive caloric cooked beans or potatoes and place it on a plate.
intake, which can lead to weight gain. Have a mental image of your food servings so you
are better prepared eating out. Consume only this
• Make your carbs count for better nutrition! Try amount and take the remainder of the meal home
snacks or meals including tofu or tempeh that keep for a later meal.
you feeling full longer than carbohydrates with
lower protein content, yet still keep calories low. References for this article available on pg. 33.
FOOD CALORIES CARBOHYDRATE - GM PROTEIN - GM FAT - GM
Soymilk, 1 cup 79 4 7 4
2% milk, 1 cup 122 12 8 5
Beans/legumes, ½ cooked 150 17 7 <1

Edamame, ½ cooked 85 7.5 8 4
Firm tofu, 3 oz 70 2 8 3.5
Tempeh, 3 oz 173 12 16.6 6
Peanuts, 1 oz 160 5 7 14
Soy nuts, 1 oz 126 9 11 6
Source: USDA National Nutrient Database

Soy Smoothies
Power Up Your Smoothie with Soy Protein
Go Green!
Soy Smoothie
Ingredients
1½ cups vanilla soymilk
1 ripe pear, cored and chopped
2 cups baby spinach, packed
Instructions
Puree all ingredients in blender until smooth. Serve immediately.
Nutrition Per Serving

150 Calories, 5g Protein, 26g Carbohydrate, 4g Fiber, 3g Fat, 0g
Saturated Fat, 0mg Cholesterol, 110mg Sodium
Berry-nana
Soy Smoothie
Take the strain off your wallet by whipping up your grab-and-go
breakfast at home.
Ingredients
1 cup vanilla soymilk
1 cup frozen blueberries or frozen berry mix
1 banana, sliced
1 Tablespoon soy protein powder
1½ cups ice cubes
1 teaspoon honey (optional)
Instructions
Puree all ingredients in blender on high until smooth. Serve
immediately.

150 Calories, 7g Protein, 27g Carbohydrate, 4g Fiber, 2.5g Fat, 0g
Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 80mg Sodium
These and other delicious recipes can be found online at
SoyConnection.com
Mango Banana
Soy Smoothie
This simple smoothie recipe brings together soy and tropical fruit
with mouthwatering results.
Ingredients
1 cup vanilla soymilk
1 cup orange juice
1 cup mango chunks, frozen
1 banana, sliced
2 Tablespoon soy protein powder
1¼ cup ice cubes
1 teaspoon honey (optional)
Instructions
Puree all ingredients in blender until smooth. Serve immediately.

230 Calories (8% from Fat), 10g Protein, 0g Saturated Fat, 0g Trans Fat,
2g Fat, 46g Carbohydrate, 3g Fiber, 0mg Cholesterol, 120mg Sodium

10 Easy Protein Snacks Late afternoon stomach rumbling? Long meeting before lunch? It’s easy to keep energy up
and hunger at bay by eating a snack high in protein. Protein-rich snacks will keep you feel-
ing full longer than a less nutritious food like a pack of cookies, chips or a candy bar.
Snacks, especially those composed of nutrient-dense foods, can be an important part of a

person’s diet. Snacking helps spread total daily calories across the day, which in turn can
help keep blood sugar under control. Those who try to avoid snacking may tend to overeat
at the following meal.
CALORIES (CAL)/ PROTEIN/

FOOD GROUP
STANDARD SERVING SIZE SERVING
1. Dry-roasted soynuts 140 cal. per ¼ cup 12 grams
2. Fresh edamame 125 cal. per ½ cup (shelled) 11 grams

(steamed or boiled)
3. Dry-roasted almonds 205 cal. per ¼ cup 7 grams
4. Roasted chickpeas 180 cal. per ½ cup 7 grams
5. Hard-boiled egg 78 cal. (1 large egg) 6.3 grams
6. Soymilk 90 cal. per 8 oz. cup 6 grams
7. Nut butters 188 cal. per 2 Tbsp 8 grams

(soy, peanut, almond)
8. Pumpkin seeds, raw 126 cal. per Tbsp 8 grams
9. Mozzarella cheese sticks 80 cal. per 1 oz. stick 5 grams
10. Yogurt, Greek, plain 100 cal. per 8 oz. cup 17 grams
References for this article available on pg. 33.
Chezna Warner, PA-C, MHS, MSW and Christine Werner, PhD, PA-C, RD
It’s best to eat snacks because you are hungry, not out of boredom or a sense of obligation
to “eat healthy.” What’s more, snacks of nutritious proteins (such as those listed in the
chart at left) provide additional health promoting nutrients like fiber, vitamin D, calcium,
and various micronutrients. Roasted, dried, and freeze-dried edamame (green soybeans)
are available in many sweet and savory flavors at most grocery stores.
A reasonable snack should contain around 200 calories, which fits easily into a day’s
total calorie count. As with meals, portion control for snacks is key. Prepare several small
containers of ¼ to ½ cup portions to stow in the fridge at work, take along in the car,
or pop in a tote bag. Your snack will be with you and ready to eat between your business
appointments, your classes, or during travel times.
Quick and Tasty

Edamame Trail Mix
1 cup almonds
1 cup walnuts
½ cup dried cranberries
½ cup sunflower seeds
½ cup dark chocolate chips
2 cups dried, roasted edamame
Mix all in a large container.
A ¼ cup portion has approximately 180 calories and

6.8 grams of protein.
About the Authors

Chezna Warner, PA-C, MHS, MSW, is a family medicine physician assistant with SLUCare Physician Group and
an assistant professor in the Saint Louis University Department of Physician Assistant Education. Her clinical and
research interests include promotion of plant-based diets to improve weight management and diabetes outcomes.
Christine Werner, PhD, PA-C, RD, is a professor at Saint Louis University in the department of Physician
Assistant Education where she teaches nutrition, cardiology, and evidence-based medicine. Dr. Werner’s areas of
research interest include evidence-based clinical practice in nutrition and medical therapy.

Simple Stress
Reduction Tips
T
he adverse effects of stress on physi- Yoga, which has increased in popularity in
cal and psychological health are well the United States over the past couple of
established. The impact of stress on decades, has been studied for its potential
existing medical conditions, such as cardio- for stress reduction and positive impact
vascular disease, cancer and pregnancy on disease states. The term “yoga” in the
is evident in the literature.1-4 Therapies to U.S. most often refers to the Hatha branch
Soy oil relieve stress that are supported by research of yoga, which consists of physical poses
is being include meditation, yoga, aromatherapy,

and omega-3 supplementation.
encompassing sustained muscle contrac-
tions and stretches, controlled breathing,
studied for and meditation. In addition to reduc-
potential Meditative techniques and mindfulness are tions in stress levels in cardiac patients,
two of the most well-studied methods for yoga has been shown to reduce systolic
stress stress reduction. The term meditation refers and diastolic blood pressures. One study
relieving to the act of spending quiet time focusing reported decreased symptoms of PTSD
on a particular thought, object, or sound, in treatment-resistant patients who were
properties. for the purpose of relaxation. Mindfulness enrolled in a weekly yoga program.9 In addi-
focuses on being engaged in the present tion, a significant number of these patients
moment, in a nonjudgmental manner. no longer met criteria for PTSD at comple-
Meditation and mindfulness techniques tion of the 10-week intervention.9 Although
often include yoga. Several studies have other forms of physical activity, such as
shown meditation and mindfulness reduce walking and cycling, have been investigated
stress among healthy individuals.5,6 Both for stress reduction, results are inconclu-
techniques are also proving to be promis- sive.10-14 However, this is not to discredit the
ing stress reduction tools for patients with importance of physical activity in numer-
various medical diagnoses, such as HIV ous other aspects of health.
and breast cancer.7,3 Researchers noted
reductions in stress among patients with Aromatherapy has been used for more than
HIV who were enrolled in a six-month a century in alternative medicine practices.
mindfulness-based program.7 Fear of Certain essential oils, such as lavender,
cancer recurrence concerns and depres- bergamot, and petitgrain, are used for their
sion were reduced among breast cancer calming properties and have been studied
survivors after only six weeks of practic- for their effects on stress reduction. One
ing mindfulness-based stress reduction study noted reduced stress in adults over
in another study. In addition, meditation age 76 with chronic pain when lavender
has been shown to decrease symptoms of and bergamot were inhaled via self-admin-
post-traumatic stress disorder (PTSD) in istered aromatic spray.15 Another noted
military veterans.8 that hospital nurses reported decreased
stress-related symptoms when they inhaled
A. Caroline Chang, MMS, PA-C and Christine Werner, PhD, PA-C, RD
lavender in bottles pinned to their clothing

during work shifts.16 Additionally, pregnant
women were noted to have decreased stress
levels after inhaling either lavender, petit-
grain, or bergamot from a diffuser.17 Stress
reduction in pregnancy has been found to
increase the risk of preterm delivery.4
Omega-3 supplementation, which is well

known to promote cardiovascular health,
is also being studied for its potential effect
on stress reduction. Examples of health-
ful food products that contain omega-3
fatty acids include fatty fish and soybean
oil, sold in the United States as “vegetable
oil.”18 Researchers reported decreased blood
pressure in subjects completing a stressful
task when given an omega-3 supplement,
compared to a placebo group.19 Also, in a
randomized controlled trial, reduced cortisol
and stress levels were noted in patients with
a history of alcoholism who were adminis-
tered omega-3 supplements. Like aromather-
apy, daily supplementation of an omega-3
decreased stress levels in pregnant women.20 About the Authors
In addition, the omega-3 supplementation A. Caroline Chang, MMS, PA-C, is an assistant professor at Saint
group also had lower levels of cortisol in the Louis University in the department of Physician Assistant Educa-
third trimester of pregnancy.21 tion. In addition to ten years of clinical experience as a physi-
cian assistant, she also teaches the behavioral health curriculum,
In summary, of the many potentially including both didactic and clinical courses.
beneficial stress reduction therapies, medi-
tative techniques, yoga, aromatherapy, and Christine Werner, PhD, PA-C, RD, is a professor at Saint Louis
omega-3 supplementation are most promis- University in the department of Physician Assistant Education
ing. These interventions can be affordable, where she teaches nutrition, cardiology, and evidence-based medi-
time efficient, and relatively safe. The imple- cine. Dr. Werner’s areas of research interest include evidence-based
mentation of these stress reduction therapies clinical practice in nutrition and medical therapy.
should be considered in traditional medicine,
with each plan individualized for the patient. References for this article available on pg. 33.

Dietitian Recommended
We asked Sharon Palmer, RDN, to select her favorite
soy recipes for 2016. These are the six she chose.
Tofu Tikka Masala

Ingredients
One 16 oz block firm tofu (sprouted 1 large onion, sliced
or regular) 1 Tablespoon ginger, minced
2 teaspoons turmeric, divided 4 garlic cloves, minced
3 Tablespoons garam masala, divided One 28 oz can no salt added diced
2 Tablespoons red chili powder, tomatoes
divided (optional) ½ cup frozen peas (optional)
3 Tablespoons cornstarch Salt to taste
2 Tablespoons soybean oil ¼ –¹/³ cup soymilk
Instructions
1. Remove tofu from the package. Drain off the water and press it using a tofu press or by wrapping it with paper
towels and placing something heavy on top (such as a plate or cans). Let it sit for about 30 minutes.
2. Meanwhile, heat 1 tablespoon of oil in a skillet and add onion, ginger, and garlic. Stir often until onion starts
to brown (4–6 minutes), then add 2 tablespoons garam masala, 1 teaspoon turmeric powder, and 1 tablespoon
red chili powder. Cook for a minute or two, then add tomatoes to the skillet.
3. Stir everything together and cook for 5–8 minutes. Stir in frozen peas and allow it to simmer for another
minute or two. Once the mixture is cooked and thick, turn off the heat. Once it cools down, puree mixture
and set aside.
4. Discard the water from tofu and cut into cubes. Toss in remaining spices and cornstarch to coat tofu pieces
evenly.
5. Heat another skillet with 1 tablespoon of oil. Pan fry tofu 2–3 minutes on each side until it is evenly browned
on all sides.
6. Simmer the tomato puree over low heat and slowly transfer the pan-fried tofu into the skillet until heated
through.
Nutrition Per Serving (Serves 4)

292 Calories, 16g Protein, 29g Carbohydrate, 7g Fiber, 16g Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol,
101mg Sodium
Recipe provided by Dixya Bhattarai, RD. › Dixya is a registered dietitian, blogger, and recipe creator who finds that her true passion lies in
the kitchen. Her blog, Food, Pleasure, and Health ties into her philosophy that food helps us stay healthy, enriches our well-being, and brings
pleasure to our lives.
About the Author

Sharon Palmer, RDN, is an award winning food and nutrition expert, journalist, and editor. She is author of The
Plant-Powered Diet: The Lifelong Eating Plan for Achieving Health, Beginning Today and Plant-Powered for Life: Eat Your
Way to Lasting Health with 52 Simple Steps & 125 Delicious Recipes.
Thai Inspired Coconut Vegetable Soup
Ingredients
1 Tablespoon oil 4 oz green beans, chopped
3 stalks celery 1 red bell pepper
1 large carrot, sliced 2–3 cups shelled edamame (depending
4 oz mushrooms, sliced on how many people you are serving)
1 Tablespoon curry powder Juice of 1 lime + wedges to serve
4 cups low sodium broth Salt to taste
1 cup coconut milk 2–6 cups rice noodles, cooked
1 Tablespoon fish sauce Sliced green onions for garnish
Instructions
1. Heat the oil over medium to high heat in a large soup pot.
2. Add the celery, mushrooms, and curry powder. Cook for 1–2 minutes.
3. Add the broth, coconut milk, 1 cup of water, and fish sauce. Bring to a simmer.
4. Add the beans, peppers, and edamame and reduce heat to medium low. Simmer until the veggies are tender but
crisp, about 5–7 minutes.
5. Turn off the heat and stir in the lime juice.
6. Place ½ cup of cooked rice noodles into each bowl and top with soup. Sprinkle with green onions (and any
other garnish you prefer, such as coriander leaves). Serve with lime wedges.
256 Calories, 9g Protein, 25g Carbohydrates, 4.2g Fiber, 15g Fat
Recipe provided by Lisa Rutledge, RD. › Lisa is a registered dietitian nutritionist who helps her clients rebuild a healthy relationship with food.
She is the founder of Custom Nutrition, and specializes in the areas of weight management, eating disorders, geriatric nutrition, diabetes and
heart disease. Lisa advocates for a mindful and intuitive eating approach and tailors her advice to one’s personal needs rather than taking a
cookie-cutter approach to healthy eating.
Summer Garden Paella

Ingredients
1 cup brown rice (uncooked) 2 teaspoons garlic powder
2½ cups water ½ teaspoon ginger
¼ cup chopped onion 1 Tablespoon soy sauce
2½ cups frozen mixed vegetables 2 Tablespoons tahini
1½ teaspoons tumeric 1 cup chicken, cooked and chopped
1 teaspoon onion powder ½ cup dry-roasted edamame
1½ teaspoons cayenne pepper Greek yogurt
Instructions
1. Place rice in a medium pot with boiling water and cook on high for 8 minutes.
2. Reduce heat to medium and add onion, mixed vegetables, spices, soy sauce, tahini, and chicken. Stir thoroughly.
3. Reduce heat to low, cover with lid, and cook for 10 minutes.
4. Remove from heat and add dry-roasted edamame.
5. Serve with a dollop of Greek yogurt.
262 Calories, 21g Protein, 20g Carbohydrate, 6g Fiber, 6g Fat, 1g Saturated Fat, 0mg Cholesterol, 337mg Sodium
Recipe provided by Elizabeth Shaw, RD. › Elizabeth hosts the blog, Shaw’s Simple Swaps. She is also an eating disorder specialist, clinical
dietitian, adjunct professor of nutrition at San Diego Mesa and Miramar Community College, wellness advocate for the University of
California, San Diego, director of nutrition and marketing at True North Companies, and a freelance writer.
RDN Recommended recipes continued on pg. 16

Tempeh Hash
Ingredients
Smokey Tempeh Veggies
One 8 oz block tempeh 2 cups potatoes, finely diced
2 Tablespoons maple syrup 1 medium onion, finely chopped
1½ teaspoons liquid smoke 2 cloves garlic, minced
1 Tablespoon tomato paste Florets from 1 head of broccoli
¼ teaspoon garlic powder Salt and pepper to taste
¼ teaspoon turmeric
¼ teaspoon chili powder
¼ teaspoon paprika
2 Tablespoons soybean oil
Instructions
1. Bake or microwave the potatoes ahead of time until cooked, but still firm.
2. Slice tempeh into small squares or crumble into small pieces.
3. In a medium bowl, whisk together maple syrup, liquid smoke, tomato paste, garlic powder, turmeric powder,
chili powder, paprika, and salt.
4. Marinate tempeh in sauce for at least an hour, preferably overnight.
5. In a non-stick skillet, heat oil over medium until hot.
6. Add the onion and sauté until translucent.
7. Add the tempeh and garlic, turn the heat up to medium-high, and continue to sauté mixture turns golden
brown. Stir frequently.
8. Add the potatoes. Continue to cook, stirring frequently, until the potatoes are almost done.
9. Add the broccoli. Continue to cook, until the broccoli is tender and potatoes are fully cooked.

267 Calories, 13g Protein, 33g Carbohydrate, 7g Fiber, 10g Fat
Recipe provided by Kayli Dice, RD. › Kayli is a dietitian who discovered that plant-based eating is a keystone habit that unlocks a cascade of
benefits: self-love, confidence, a stronger yoga practice, and a level of health and happiness she didn’t know was possible. Through cooking
classes and nutrition coaching, she has helped many plant-curious people change their eating habits for life. Now Kayli works at Lighter, a
company on a mission to make plant-based eating easy. Kayli is also the chief author of the Plantrician Project Plant-Based QuickStart Guide.
Tofu Papaya Wraps
Ingredients
¼ cup (119g) soymilk 1 medium papaya, peeled and
1½ teaspoons Thai red curry paste diced
½ teaspoon fresh ginger, minced ½ cup (48g) chopped green
1 medium garlic clove, minced onions, white and green parts
½ teaspoon turmeric ¼ cup (15g) fresh cilantro,
½ teaspoon reduced sodium soy chopped
sauce Pinch of sea salt (optional)
Pinch of cayenne pepper Six 9-inch (23cm) whole-grain
(see Serving Tips) tortillas or wraps
One 12 oz (340g) package extra- 3 cups (102g) fresh watercress or
firm tofu, drained and cubed baby salad greens, if unavailable
(pressed, for best results)
Instructions
1. Mix together the coconut milk, curry paste, ginger, garlic, turmeric, soy sauce, and cayenne in a mixing bowl
until smooth.
2. Fold in the tofu, papaya, green onions, and cilantro. Taste and season with sea salt, if desired. Refrigerate for 30
minutes (or overnight, if desired).
3. Place one tortilla on a cutting board. Spread ½ cup of the tofu mixture down the center of the tortilla in a row.
Top with ½ cup of the watercress.
4. Fold the right side of the tortilla over the center and start to wrap tightly, pressing in as you wrap. Place the
wrap on a serving dish seam side down.
5. Serve as a whole wrap for an individual meal (cut in half for easier eating), or slice into thin pinwheels for an
appetizer.
Serving Tips
• Adjust the spiciness of the wraps by increasing the cayenne pepper.
• Store the curried tofu wraps in plastic wrap or in an airtight container as a perfect lunch-to-go.
• If you won’t be consuming all of the wraps at one time, reserve the filling in an airtight container in the
refrigerator and prepare the wraps no more than four hours before serving time to prevent the greens from
wilting and the wrap from getting soggy.
• If papaya is not available, substitute one large mango or two large peaches.

213 Calories, 10g Protein, 32g Carbohydrate, 5g Fiber, 5g Fat, 1.5g Saturated Fat, 256mg Sodium
Recipe provided by Sharon Palmer, RDN. › Sharon has created an award-winning profession based on combining her two great loves, food and
writing. Sharon is the author of The Plant-Powered Diet and Plant-Powered for Life and blogs daily at The Plant-Powered Blog. She is also the
editor of Environmental Nutrition, the nutrition editor of Today’s Dietitian, and a judge for the prestigious James Beard Journalism Awards.
RDN Recommended recipes continued on pg. 18

RDN Recommended recipes continued from pg. 17
Crunchy Asian Chopped How many milligrams of

Cabbage Salad with Peanut isoflavones are in a serving
Dressing of soyfood?
Ingredients
Peanut Dressing
TOTAL
¾ cup soybean oil
SOYFOOD ISOFLAVONES
¼ cup rice wine vinegar
Juice from ½ a lime
Soy flour:
1 Tablespoon peanut butter
1 Tablespoon maple syrup or Full fat 177.89
honey Textured 148.61
1 clove garlic
Defatted 131.19
1 teaspoon fresh ginger,
minced
1 teaspoon soy sauce Roasted soynuts 176.94
Salad
2 cups Napa cabbage, chopped Soy protein concentrate:
2 cups red cabbage, chopped Aqueous washed 102.07
1 cup carrots, thinly sliced Alcohol washed 12.47
1 cup red peppers, chopped
1 cup organic edamame, shelled and cooked
Soy protein isolate 97.43
1 cup cilantro, chopped
½ cup radishes, chopped
½ cup peanuts Tempeh 43.52
Instructions
1. Make the dressing by combining all the ingredients Miso 42.55
in a high speed blender and blend until smooth and
creamy. Set aside or refrigerate until ready to use. Tofu:
2. Combine all the salad ingredients in a large bowl Silken 27.91
and toss.
Extra firm 22.70
3. Add ½ cup (or more to taste) of the dressing to the
veggies and mix well before serving, or serve the
dressing on the side (two tablespoons dressing per Edamame 20.54
two cups salad). You will probably have dressing
left over. Soy hotdog 15.00
Nutrition Per Serving (Serving size: 2 cups)
488 Calories, 12g Protein, 21g Carbohydrate, 6g Fiber, Soymilk 9.65
41g Fat, 9g Saturated Fat, 400mg Sodium
Recipe provided by E.A. Stewart, MBA, RD. › E.A. is a registered Mozzarella soy cheese 7.70
dietitian nutritionist and owner of Spicy RD Nutrition, a nutrition
counseling/coaching and communications business in San Diego.
Soy sausage 3.75
She specializes in wellness nutrition, GI nutrition, food sensitivities
and food allergies, weight management, fibromyalgia, and
autoimmune diseases. She is passionate about promoting a healthy, Source: USDA-Iowa State University Database on the
balanced lifestyle built upon delicious meals made with seasonal Isoflavone Content of Foods
whole foods, daily exercise, and a whole lot of fun! You can also find
E.A. creating gluten-free recipes for her popular blog, The Spicy RD.
Diet and Depression Mark Messina, PhD, MS
Emerging evidence says soyfoods may help
Getting the occasional blues is a normal part of life. Feelings or Prozac.5 The biggest improvements were seen in a group of
of sadness and depression that won’t go away are something women who took isoflavone supplements plus Zoloft.
different. Depression, which is projected to become the second
These women were consuming fairly high amounts of
leading cause of disability worldwide, is a chronic disease that
isoflavones—the amount supplied by about four servings of
interferes with daily life.1 It’s most likely the result of a combi-
traditional soyfoods like tofu and soymilk. It’s possible that
nation of genetic, biological, environmental, and psychological
lower doses would also be effective, although the researchers
factors. And increasingly, diet is thought to play a role in this
didn’t test this.
disease. In fact, some researchers believe that diet is as strongly
linked to mental health as it is to heart disease.2 Benefits of isoflavones were also seen in a two-year study
involving more than 200 postmenopausal women in Italy.6
While a number of dietary factors are thought to impact risk
The women were given either a placebo pill or a supplement
for depression, some of the most exciting research is focus-
of genistein, the main isoflavone found in soybeans and
ing on the role of soyfoods. Part of this interest arises from
soyfoods. Over the two years, women taking the placebo saw
observations about estrogen and depression. Several studies
no change in their symptoms. But those taking genistein
have found that estrogen therapy alleviates depression in
experienced marked improvements in symptoms of depres-
postmenopausal women3 and enhances the effectiveness of
sion after one and two years.
anti-depressive drugs.4 This has given rise to questions about
phytoestrogens—like the isoflavones in soyfoods—and their Finally, a study of women in Japan found that just 25 milli-
potential as a treatment for depression. Among commonly grams of isoflavones significantly alleviated depressive symp-
consumed foods, only soyfoods contain physiologically toms and also helped to alleviate insomnia.7 Twenty-five
relevant amounts of these compounds. milligrams of isoflavones is an amount provided by about one
serving of soyfoods such as 1 cup of soymilk or ½ cup of tofu.
A recent study compared the effective-
ness of soybean isoflavones with Several population studies add support to these clinical inves-
conventional anti-depressant tigations. For example, women in China who consumed at
drugs. Women who consumed least four servings per week of soyfoods were 50 percent less
isoflavone supplements for ten likely to report having depression than women who rarely eat
weeks experienced an improve- these foods.8
ment in mood that was
similar to improvements seen Most of the research so far has been done in women since
in women taking either Zoloft depression is more common among women than men.
Whether the findings can be generalized to other populations
remains to be seen. But based on the current evidence, those
who suffer from depression, and especially women who are
depressed, may find that adding soyfoods to their diet can
help alleviate symptoms.
About the Author

Mark Messina, PhD, MS, is the co-owner of Nutrition
Matters, Inc., a nutrition consulting company, and is an
adjunct professor at Loma Linda University. His research
focuses on the health effects of soyfoods and soybean
components. He is chairman of The Soy Connection Editorial
Board and executive director of the Soy Nutrition Institute.
References for this article available on pg. 34.
19 ■ soyconnection.com SOYFOODS GUIDE 2016 ■ 19

Family Values on the Family Farm
W hile many people today think that food comes from the nearest grocery
store, the Fordyces, family farmers in the Midwest, know firsthand what it
really takes to provide food for their neighbors, near and far.
Step foot into the Fordyce home and a sign detailing the approach Richard and
Renee Fordyce take when operating their soybean, corn and cattle farm is proudly
displayed in the kitchen of their multi-generation farm house. The sign says “On
this farm, we do hard work, respect, caring, animals, planting, harvesting, faith
and love, and family.”
From Renee’s perspective, this pretty much sums up life on Fordyce Farms.
“I can’t think of a more noble and worthwhile profession,” Renee said. “We work
hard. We care for the land. We take care of our family. And I’m so grateful to
have the opportunity to work in agriculture, an industry that provides food, fuel
and clothing for everyone in the world.”
We Do Family
Though Richard is the fourth generation in his family to work the farm, Renee consid-
ers herself a city girl and only fell into farming when she fell in love. Now Richard and
Renee, along with their children, Ethan and Emma, operate the family farm in north-
west Missouri.
“Richard, Ethan, and Emma are my family; they are my world,” Renee said. “I live each
day trying to make their lives better, but it’s more than providing for them, I depend
on them to help me through tough times and celebrate with me in good times. I’m
extremely proud that both of my children will be pursuing careers in agriculture.”
Fordyce Farms is relatively small in comparison to surrounding operations, but Richard
emphasizes that the size of the operation doesn’t matter when it comes to family farms.
Some consumers have a romanticized view of family farms as small and quaint, but
that is just not accurate.
“Just because a farm is large and consists of thousands of acres doesn’t mean that it’s
not run by a family,” Richard says. “Those farms are more than just family farms. They
are a business with family values and in many cases supporting several families.”
Farms of all sizes are family owned and operated. In fact, of the 2.1 million farms in
the United States, 97 percent are family owned operations, according to the United
States Department of Agriculture’s most recent census.
We Do Hard Work
Renee describes agriculture as an all-in family business that includes long days, early
mornings and late nights, hot and cold weather, and working on holidays and week-
ends. Every day of the year is an opportunity to care for the land and that
requires an “all hands on deck” approach.
During spring planting and fall harvest, every Fordyce has a responsibility.
The men are typically running and moving equipment and overseeing seed
purchases or delivering grain to the elevator, while Renee is monitoring market
prices, tending to the cows and responding to emails.
For the first several years Richard and Renee were married, she worked in town
at the hospital and only had limited involvement on the farm. When Ethan and
Emma came into the picture, Renee says she was fortunate enough to be able to
stay at home and more fully participate in the farm business. If you think of Rich-
ard as the CEO of Fordyce Farms, Renee is the COO. She takes care of the behind
the scenes work, making sure no detail is left unnoticed and no bill goes unpaid.
That means wearing many hats on a daily basis.
“On any given day, I can be mom, nurse, cook, taxi driver, banker, marketer,
scheduler, gopher, counselor . . . among other roles,” Renee said. “While I’m not
actively in the combine or in the planter, I’m involved in the day-to-day operation and
contribute to the team.”
Continued on pg. 22

We Do Planting Another recent enhancement the Fordyces have
employed is the use of cover crops. A cover crop is any
and Harvesting crop grown to provide soil cover, regardless of whether it
Like any business, things evolve over the years. Rich- is later incorporated. Cover crops are grown primarily to
ard and Renee are constantly exploring ways they can prevent soil erosion by wind and water and improve soil
use technology to operate their farming business more health. They also provide valuable grazing land for cattle.
efficiently. “By planting a mixture of cover crops, you can improve
For many years, Richard and Renee have taken strides the soil quality, and thus improve crop yields for future
to increase sustainability on their farm. In recognition years,” Richard said. “Cover crops are just another way
of their efforts, they’ve recently been verified by the that we can take care of our land so that it’s in good
Agricultural Stewardship Assurance Program (ASAP), shape for the next generation.”
a Missouri Department of Agriculture program that
champions farmers who are doing the right things on We Do Faith and Love
their farm.
In a profession in which success is heavily dependent
They plant biotech crops and implement efforts such on the weather, having faith is a necessity, just like that
as crop rotation, no-till and nutrient management. In sign in the kitchen says. Renee and Richard’s resilient
short, the Fordyces make responsible decisions on their nature comes from a combination of old-fashioned
farm that are environmentally friendly and provide hard work, technological advancements and a little bit
benefit to their operation. of faith in a higher power.
“We plant genetically modified corn and soybeans, “We’ve been blessed with many awesome things in our
which means we use fewer herbicides and can produce life, but our faith definitely comes in handy when times
higher yields, while making less of an impact on the are tough, especially after years when we face drought
earth,” Renee said. “We feel extremely confident that or excessive rain,” Renee said. “We don’t always know
the food we grow is safe for our family and yours, and how things are going to turn out, but we do know that
the use of biotechnology is critical to feeding our grow- faith in God is an essential part of what makes our
ing world.” business and our life successful.”
Midwest farmers Richard and Renee Fordyce in a soybean field with children Ethan and Emma.
Soy for the Sweet Tooth
Two sweet treats from the Soy Connection page.
Soy-Silken Dark Chocolate Pudding

Ingredients
1 package Silken tofu (12.3 oz), drained
²/³ cup dark unsweetened cocoa powder
1 cup powdered sugar
1 teaspoon vanilla extract
Whipped topping (optional)
Instructions
Place tofu, cocoa powder, powdered sugar, and vanilla in food processor. Puree
for 1 minute, scraping down sides as needed, or until very smooth.
Tempting Variations
Raspberry Chocolate Soy Pudding: Layer pudding with fresh raspberries and
whipped topping.
Mexican-Style Chocolate Soy Pudding: Stir in a pinch of ground cinnamon and
cayenne pepper to taste; layer with whipped topping and top with chocolate
shavings.
Caramel Banana Chocolate Soy Pudding: Layer pudding with banana slices and whipped topping; drizzle with caramel sauce.
Nutrition Per Serving (Serving size: 1/3 cup)
160 Calories, 6g Protein, 31g Carbohydrate, 2g Fiber, 2.5g Fat, 0g Saturated Fat, 0g Trans Fat, 0mg Cholesterol,
20mg Sodium
Fresh Fruit & Berry Crumble

Ingredients
4 cups mixed fresh berries, cleaned and hulled
1 Tablespoon sugar
¹/³ cup whole wheat flour
¹/³ cup old-fashioned oats
¹/³ cup brown sugar, packed
3 Tablespoons soy oil (commonly labeled vegetable oil)
Instructions
1. Preheat oven to 375ºF. Grease 1-quart baking dish or 9-inch pie pan.
2. Place berries in baking dish, sprinkle with sugar.
3. Combine flour, oats, brown sugar, and soy oil in small bowl. Mix with fork
or finger tips until crumbly. Sprinkle over berry mixture.
4. Bake for 20 to 25 minutes until topping is light golden brown and fruit mixture is bubbly around the edges.
160 Calories, 2g Protein, 24g Carbohydrate, 5g Fiber, 8g Fat, 1g Saturated Fat, 0mg Cholesterol, 0mg Sodium
www.pinterest.com/soyconnection
Informed Choices Essential Jessica Burch, RDN, LDN, CLC
When Cooking With Fat
U sing fat is essential to most of our cooking techniques, but how

do you pick which type is best? Making an informed decision
is important when it comes to cooking with fat. Quick Roasted Potatoes
First, let’s review some basic chemistry. When fat is heated its 1 cup Red Bliss or Yukon Gold potatoes,
chemical composition changes. If overheated, fat will become cubed
denatured, forming compounds known as free radicals, which can 1 cup sweet potato with skin, cubed
adversely affect health. When oil is heated and starts to smoke, it 2 Tablespoons soybean oil
indicates that complete denaturization has occurred and the oil 1 teaspoon garlic powder
should not be consumed. Different types of fat denature at differ- 2 teaspoons dried thyme
ent temperatures, based on chemical composition.
Preheat oven to 500 degrees.
Unsaturated fats come from plants Leaving the skin on, cut pota-
and are broken into two catego- toes into 1-inch cubes and
ries—mono and poly. Monoun- place on a baking sheet lined
saturated fats include olive, peanut with parchment paper. Place
and canola oils. Polyunsaturated in the oven even if it is not to
fats include soy (commonly temperature. The potatoes will
labeled as vegetable oil), corn, and begin to cook, shortening the
tub margarines. Unsaturated fats cooking time. Bake for 20–25
are generally a better choice for minutes or until potatoes are
consumption, as they have been golden and fork tender. Place
linked with protection against cooked potatoes in a serving
heart disease. However, they may not be the best choice for high heat dish. Toss with oil, spices and enjoy!
cooking as they denature more quickly with higher temperatures. Serves 4.
Use these for salad dressings, low-slow cooking like braising or in
crockpots and baking. Due to refinement, soy (vegetable oil) can Nutritional Analysis: Calories per
withstand higher heat and so may be an appropriate choice for stove serving, 248; total fat, 7g; sodium,
top stir frying. 16g; total carbohydrate, 45g; total
protein, 4.4g; fiber, 4g; calcium 42mg;
Saturated fats, with the exception of coconut and palm oil, are iron 1.4mg.
found in animal products like clarified butter and lard. Saturated
fat is linked to increased risk of cardiovascular disease and mini-
mal use is recommended. However, saturated fats denature more
About the Author
slowly under high heat, which may make them a better choice for
high heat cooking methods like sauté and searing. Jessica Burch, RDN, LDN, CLC, is an
outpatient dietitian and lactation consul-
More research is certainly needed, but at the end of the day, fat is tant at Bowdoin Street Health Center, an
fat. We need some, but too much can be harmful. Consider the affiliate of Beth Israel Deaconess Medical
type of cooking you are doing when picking your fat and when in Center, in Boston. There she works one-
doubt skip the fat altogether until after the cooking is done. Steam- on-one with patients as well as in group
ing, poaching and dry roasting are your healthiest options. Add cooking classes. She studied culinary
the oil of your choice after the cooking, as suggested in the recipe nutrition at Johnson & Wales University
above. and completed her dietetic internship at
BIDMC.
Soyfoods: Beans & Beyond
Soy Sprouts Natto

Although not as popular as mung bean sprouts or Natto is made of fermented, cooked whole soybeans.
alfalfa sprouts, soy sprouts (also called soybean Because the fermentation process breaks down the
sprouts) are an excellent source of nutrition, packed beans’ complex proteins, natto is more easily digested
with protein and vitamin C. than whole soybeans. It has a sticky, viscous coating
with a cheesy texture. In Asian countries natto tradi-
Green Vegetable Soybeans tionally is served as a topping for rice, in miso soups,
(edamame) and is used with vegetables. Natto can be found in
Asian and natural food stores.
These large soybeans are harvested when the beans
are still green and sweet tasting and can be served
as a snack or a main vegetable dish after boiling in
Miso
slightly salted water for 15–20 minutes. They are high Miso is a rich, salty condiment that characterizes the
in protein and fiber and contain no cholesterol. Green essence of Japanese cooking. The Japanese make miso
soybeans are sold frozen in the pod and shelled. soup and use it to flavor a variety of foods. A smooth
paste, miso is made from soybeans and a grain such
Soybeans as rice, plus salt and a mold culture, and then aged
in cedar vats for one to three years. Miso should be
As soybeans mature in the pod, they ripen into a hard,
refrigerated. Use miso to flavor soups, sauces, dressings,
dry bean. Although most soybeans are yellow, there
marinades, and pâtés.
are also brown and black varieties. Whole soybeans
(an excellent source of protein and dietary fiber) can
be cooked and used in sauces, stews, and soups. Whole
Soy Sauce
soybeans that have been soaked can be roasted for snacks. (tamari, shoyu, teriyaki)
Dry whole soybeans should be cooked before eaten. Soy sauce is a dark-brown liquid made from soybeans
that has undergone a fermenting process. Soy sauces
Soy Flour have a salty taste, but are lower in sodium than tradi-
Soy flour is made from roasted soybeans ground into tional table salt. Specific types of soy sauce are shoyu,
a fine powder. Soy flour, which is fifty percent protein, tamari, and teriyaki. Shoyu is a blend of soybeans
is also gluten-free so yeast-raised breads made with soy and wheat. Tamari is made only from soybeans and
flour are dense in texture. is a byproduct of making miso. Teriyaki sauce can be
thicker than other types of soy sauce and includes
Soynuts other ingredients such as sugar, vinegar, and spices.
Roasted soynuts are whole soybeans that have been

soaked in water and then baked until browned. Soynuts
Soy Protein Products
can be found in a variety of flavors, including chocolate (meat analogs)
covered. High in protein and isoflavones, soynuts are Protein products made from soybeans contain soy
similar in texture and flavor to peanuts. protein or tofu and other ingredients mixed together to
make a protein product. These protein products are sold
Soynut Butter as frozen, canned, or dried foods. Usually, they can be
Made from roasted, whole soynuts, which are then used the same way as the foods they replace. With so
crushed and blended with soybean oil and other ingre- many different protein products available to consum-
dients, soynut butter has a slightly nutty taste, signifi- ers, the nutritional value of these foods varies consider-
cantly less fat than peanut butter, and provides many ably. Generally, they are lower in fat, but read the label
other nutritional benefits as well. to be certain. Protein products made from soybeans are
excellent sources of protein, iron, and B vitamins.

Tempeh Okara
Tempeh, a traditional Indonesian food, is a chunky, Okara is a pulp fiber byproduct of soymilk. It has less
tender soybean cake. Whole soybeans, sometimes protein than whole soybeans, but the protein remain-
mixed with another grain such as rice or millet, are ing is of high quality. Okara tastes similar to coconut,
fermented into a rich cake of soybeans with a smoky or and can be baked or added as fiber to granola and cook-
nutty flavor. Tempeh can be marinated and grilled and ies. Okara also has been made into sausage.
added to soups, casseroles, or chili.
Soy Cheese
Soymilk Soy cheese is made from soymilk. Its creamy texture
Soybeans soaked, ground fine, and strained produce a makes it an easy substitute for most cheeses, sour
fluid called soymilk. Plain, unfortified soymilk is an cream, or cream cheese and can be found in a variety
excellent source of high-quality protein and B vitamins. of flavors. Products made with soy cheese include soy
Soymilk is most commonly found in aseptic containers pizza.
(nonrefrigerated, shelf stable), but also can be found
in quart and half-gallon containers in the dairy case at Tofu and Tofu Products
the supermarket. Soymilk is also sold as a powder that Tofu, also known as soybean curd, is a soft, cheese-
must be mixed with water. like food made by curdling fresh, hot soymilk with a
coagulant. Tofu is a bland product that easily absorbs
Soy Beverages the flavors of other ingredients with which it is cooked.
Soy beverages can be made with soymilk or isolated soy Tofu is rich in both high-quality protein and B vita-
protein. Flavorings or fruit juices may be added. They mins and is low in sodium. Firm tofu is dense and solid
can be purchased ready to drink or in a dry-powder and can be cubed and served in soups, stir fried, or
form to which liquid is added. grilled. Firm tofu is higher in protein, fat, and calcium
than other forms of tofu. Soft tofu is good for recipes
Infant Formulas that call for blended tofu. Silken tofu is a creamy prod-
(soy-based) uct and can be used as a replacement for sour cream in
many dip recipes.
Soy-based infant formulas are similar to other infant
formulas except that a soy protein isolate powder is
used as a base. Carbohydrates and fats are added to
Yuba
achieve a fluid similar to breast milk. The American Yuba is made by lifting and drying the thin layer
Academy of Pediatrics says that for term infants whose formed on the surface of cooling hot soymilk. Found
nutritional needs are not being met from maternal in Asian food stores, it has a high-protein content and
breast milk or cows milk-based formulas, isolated soy is commonly sold fresh, half-dried, and as dried bean
protein based formulas are safe and effective alter- curd sheets.
natives to provide appropriate nutrition for normal
growth and development.
Whipped Toppings
(soy-based)
Soy Yogurt Soy-based whipped toppings are similar to other
Soy yogurt is made from soymilk. Its creamy texture nondairy whipped toppings, except that hydrogenated
makes it an easy substitute for sour cream or cream soybean oil is used instead of other vegetable oils.
cheese. Soy yogurt can be found in a variety of flavors
in natural food stores.
Nondairy Soy Frozen Desserts

Nondairy frozen desserts are made from soymilk or
soy yogurt. Soy ice cream is one of the most popular
desserts made from soybeans.
Soyfoods Composition
MINERALS VITAMINS
Protein Fat Carbs Fiber Iron Ca Mg Zinc K* B2 B6 B12 Folate

SOYFOOD Cals.
(g) (g) (g) (g) (mg) (g) (mg) (mg) (mg) (mg) (mg) (mg) (mg)
Miso (2 tsp) 23 1.32 0.68 3.00 0.6 0.28 6 5 0.29 24 0.026 0.023 0.01 2
Soy flour, defatted

173 24.68 0.64 20.14 9.2 4.85 127 152 1.29 1252 0.133 0.301 -- 160
(½ cup)
Soy flour, full-fat,

187 14.79 9.29 14.31 4.1 2.47 80 157 1.52 867 0.400 0.149 -- 96
roasted (½ cup)
Soy flour, low-fat

165 20.02 3.92 15.37 7.0 3.61 125 125 1.80 920 0.123 0.462 -- 127
(½ cup)
Soy protein concentrate

94 16.48 0.13 8.76 1.6 3.06 103 89 1.25 624 0.040 0.038 -- 96
(1 oz)
Soy protein isolate (1 oz) 96 22.88 0.96 2.09 1.6 4.11 50 11 1.14 23 0.028 0.028 -- 50
Soybean oil (1 Tbsp) 120 -- 13.60 -- -- 0.01 -- -- -- -- -- -- -- --
Soybeans, mature
cooked, boiled, without 298 28.62 15.43 17.08 10.3 8.84 175 148 1.98 886 0.490 0.402 -- 93
salt (1 cup)
Soybeans, green, raw

376 33.15 17.41 28.29 10.8 9.09 504 166 2.53 1587 0.448 0.166 -- 422
(1 cup)
Soymilk, plain, fortified

100 7.00 4.01 7.99 1.0 1.07 299 39 0.61 299 0.510 -- 2.99 --
(1 cup)
Soymilk, original and

vanilla, unfortified 131 7.95 4.25 15.26 1.5 1.56 61 61 0.29 287 0.168 0.187 -- 44
(1 cup)
Soymilk, chocolate,
153 5.49 3.72 24.18 1.0 1.17 61 36 0.83 347 0.637 0.187 1.70 27
fortified (1 cup)
Soymilk, all flavors,

109 7.14 4.84 8.38 1.0 1.19 340 -- 0.58 343 0.484 0.566 2.62 78
fortified (1 cup)
Soy butter (1 Tbsp) 101 0.13 11.32 0.13 -- -- 4 -- -- 6 0.005 0.001 0.01 --
Soy sauce (1 Tbsp) 11 1.89 0.02 1.00 0.1 0.43 4 7 0.08 38 0.027 0.036 -- 3
Silken tofu (¹/5 block) 43 4.37 2.28 1.27 0.3 0.82 68 -- -- -- -- -- -- --
Extra firm tofu

77 7.98 4.11 2.05 1.0 1.26 61 -- -- -- -- -- -- --
(¹/5 block)
Soy cheese curds (1 oz) 45 3.70 2.40 2.04 -- 1.66 56 67 0.51 59 0.041 0.021 -- 7
Soy yogurt, vanilla

150 5.00 2.99 25.01 1.0 1.44 299 -- -- -- -- -- -- --
(1 container)
Soy burger (1 patty) 124 10.99 4.41 9.99 3.4 1.69 95 39 0.88 233 0.171 0.212 1.41 87
Source: USDA National Nutrient Database, ndb.nal.usda.gov

* potassium

Resources
Follow The Soy Connection on:

Facebook › facebook.com/SoyConnection,
Twitter › twitter.com/SoyConnection, and
www.soyconnection.com Pinterest › pinterest.com/SoyConnection
National and International Soy Organizations
UNITED SOYBEAN BOARD

www.unitedsoybean.org www.usda.gov www.soyfoods.org
www.soygrowers.com www.soyinfocenter.com www.thesoyfoodscouncil.com
Internet Sites With More Soy Recipes
The Soy Connection—www.SoyConnection.com Eating Well—www.EatingWell.com
Cooking Light—www.CookingLight.com Bon Appetit—www.BonAppetit.com
Taste of Home—www.TasteofHome.com The Home Cook—www.Food.com
Food Network—www.FoodNetwork.com All Recipes—www.AllRecipes.com
My Recipes—www.MyRecipes.com Boca products—www.Bocaburger.com/recipes
Revival products—www.Soyfoods.com/recipes Silk products—www.Silk.com
Hodo Soy Beanery—www.HodoSoy.com/recipes
State-by-State Roster of Soybean Board State Executives and Communications Contacts
ALABAMA GEORGIA KANSAS

Alabama Soybean Producers Georgia Soybean Commodity Kansas Soybean Commission
P.O. Box 11000 Commission 1000 SW Red Oaks Place
Montgomery, AL 36191 2425 South Milledge Avenue Topeka, KS 66615
Phone: 334/613-4216 Athens, GA 30605 Phone: 877/KS-SOYBEAN
Executive: Carla Hornady Phone: 706/542-2351 (877/577-6923)
Email: chornady@alfafarmers.org Executive Secretary: Billy Skaggs Executive: Kenlon Johannes
Web: www.alabamasoycorn.org Email: gasoybean@gmail.com Communicator: Brad Parker
Web: www.kansassoybeans.org
ARKANSAS ILLINOIS
KENTUCKY
Arkansas Soybean Promotion Illinois Soybean Association
Board 1605 Commerce Parkway Kentucky Soybean Board
P.O. Box 31 Bloomington, IL 61704 P.O. Box 30
Little Rock, AR 72203 Phone 309/663-7692 1001 US Highway 62 West
Phone: 501/228-1297 Executive: Craig Ratajczyk Princeton, KY 42445
Administrator: Matt King Communicator: Amy Roady Phone: 270/365-7214
Web: www.themiraclebean.com Web: www.ilsoy.org Executive: Debbie Ellis
Communicator: Rae Wagoner
DELAWARE INDIANA Web: www.kysoy.org
Delaware Soybean Board Indiana Soybean Alliance LOUISIANA

P.O. Box 319 5730 West 74th Street
Salisbury, MD 21803 Indianapolis, IN 46278 Louisiana Soybean and Grain
Phone: 703/437-0995 Phone: 800/735-0195 Research and Promotion Board
Executive: Susanne Zilberfarb Executive: Jane Ade Stevens P.O. Box 95004
Web: www.desoybeans.org Communicator: Megan Kuhn Baton Rouge, LA 70895
Web: www.indianasoybean.com Phone: 225/922-6209
EASTERN REGION Executive: Kyle McCann
Northwood Office Center IOWA Web: www.lsuagcenter.com
2215 Forest Hills Drive, Suite 40 The Soyfoods Council
Harrisburg, PA 17112 MARYLAND
1255 SW Prairie Trail Parkway
Phone: 717/651-5922 Maryland Soybean Board
Ankeny, IA 50023
Executive: Jennifer Reed-Harry
Phone: 515/491-8636 P.O. Box 319
Web: www.easternregionsoy.org
Executive: Linda Funk Salisbury, MD 21803
Web: www.thesoyfoodscouncil.com Phone: 410/742-9500
Executive: Sandra Davis
Web: www.mdsoy.com
Continued on pg. 26

Resources
MICHIGAN MISSOURI NEW YORK

Michigan Soybean Missouri Soybean New York Corn and Soybean
Promotion Committee Merchandising Council Growers Association
P.O. Box 287 P.O. Box 104778 P.O. Box 133
140 West Tuscola Street, Suite A Jefferson City, MO 65110 Silver Springs, NY 14550
Frankenmuth, MI 48734 Phone: 573/635-3819 Phone: 585/689-2321
Phone: 989/652-3294 Executive: Gary Wheeler Executive: Colleen Klein
Executive: Gail Frahm Communicator: Christine Tew Web: www.nycornsoy.org
Web: www.michigansoybean.org Web: www.mosoy.org
NORTH CAROLINA
MINNESOTA NEBRASKA
North Carolina Soybean Producers
Minnesota Soybean Research Nebraska Soybean Board Association, Inc.
and Promotion Council 3815 Touzalin Avenue, Suite 101 211 E. Six Forks Road, Suite 102
151 Saint Andrews Court, Suite 710 Lincoln, NE 68507 Raleigh, NC 27609
Mankato, MN 56001 Phone: 800/852-2326 Phone: 919/839-5700
Phone: 507/388-1635 Executive: Victor Bohuslavsky Executive: Charles Hall
Executive: Tom Slunecka Web: www.nebraskasoybeans.org Communicator: Laura Rogers
Communicator: Cathy Riley Web: www.ncsoy.org
Web: www.mnsoybean.org NEW JERSEY
New Jersey Soybean Board
MISSISSIPPI
Whitehorse Executive Center
Mississippi Soybean 1255 Whitehorse-Mercerville Road
Promotion Board Building B, Suite 514
P.O. Box 9 Trenton, NJ 08619
Pope, MS 38658 Phone: 609/585-6871
Phone: 662/561-2348 Executive: Debbie Hart
Board Administrator: Carol Bullard Web: www.njsoybean.org
Web: www.mssoy.org
NORTH DAKOTA SOUTH CAROLINA TEXAS
North Dakota Soybean Council South Carolina Soybean Board Texas Soybean Board
1555 43rd Street South, Suite 103 1200 Senate Street 4205 N. Interstate 27
Fargo, ND 58103 Wade Hampton Building, Fifth Floor Lubbock, TX 79403
Phone: 888/469-6409 Columbia, SC 29201 Phone: 936/825-3300
Executive: Diana Beitelspacher Phone: 803/734-1767 Executive: David Gibson
Communicator: Suzanne Wolf Executive: Stephanie Sox Web: www.texassoybeans.org
Web: www.ndsoybean.org Web: www.scsoybeans.org
VIRGINIA
OHIO SOUTH DAKOTA
Virginia Soybean Board
Ohio Soybean Council South Dakota Soybean Research 102 Governor Street, Room 319
918 Proprietors Road, Suite A and Promotion Council Richmond, VA 23219
Worthington, OH 43085 5000 South Broadband Lane, Phone: 804/371-6157
Phone: 614/476-3100 Suite 100 Executive: Philip T. Hickman
Executive: Kirk Merritt Sioux Falls, SD 57108 Web: www.vasoybean.com
Communicator: Jennifer Coleman Phone: 605/330-9942
Web: www.soyohio.org Executive: Jeremy Freking WESTERN REGION
Communicator: Sarah Even SOYBEAN BOARD
OKLAHOMA Web: www.sdsoybean.org 3815 Touzalin Avenue, Suite 101
Oklahoma Soybean Board Lincoln, NE 68507
TENNESSEE Phone: 402-441-3240
P.O. Box 578
Tennessee Soybean Executive: Victor Bohuslavsky
Claremore, OK 74018
Phone: 918/343-2326 Promotion Board
WISCONSIN
Executive: Rick Reimer 100 Executive Drive
Web: www.oksoy.org Jackson, TN 38305 Wisconsin Soybean
Phone: 731/668-2850 Marketing Board
PENNSYLVANIA Executive: Parks Wells 4414 Regent Street
Communicator: Gina Thompson Madison, WI 53705
Pennsylvania Soybean Board
Web: www.tnsoybeans.org Phone: 608/274-7522
Northwood Office Center Executive: Robert Karls
2215 Forest Hills Drive, Suite 40 Web: www.wisoybean.org
Harrisburg, PA 17112
Phone: 717/651-5922
Executive: Jennifer Reed-Harry
Web: www.pasoybean.org

References
Building Muscle with Soy pg.3

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reviews 2005;1:167–174.
3. Nair KS. Aging muscle. Am J Clin Nutr 2005;81:953–963.
4. Jurca R, Lamonte MJ, Barlow CE, Kampert JB, Church TS, Blair SN. Association of muscular strength with incidence of metabolic
syndrome in men. Med Sci Sports Exerc 2005;37:1849–1855.
5. Degens H, Alway SE. Control of muscle size during disuse, disease, and aging. Int J Sports Med 2006;27: 94–99.
6. Burd NA, Tang JE, Moore DR, Phillips SM. Exercise training and protein metabolism: influences of contraction, protein intake, and sex-
based differences. J Appl Physiol 2009;106:1692–1701.
7. Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care
2009;12:86–90.
8. Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, van Loon LJ. Protein and healthy aging. Am J Clin
Nutr 2015
9. Volpi E, Kobayashi H, Sheffield-Moore M, Mittendorfer B, Wolfe RR. Essential amino acids are primarily responsible for the amino acid
stimulation of muscle protein anabolism in healthy elderly adults. Am J Clin Nutr 2003;78:250–258.
10. Tipton KD, Gurkin BE, Matin S, Wolfe RR. Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in
healthy volunteers. J Nutr Biochem 1999;10:89–95.
11. Dickinson JM, Gundermann DM, Walker DK, Reidy PT, Borack MS, Drummond MJ, Arora M, Volpi E, Rasmussen BB. Leucine-enriched
amino acid ingestion after resistance exercise prolongs myofibrillar protein synthesis and amino acid transporter expression in older
men. J Nutr 2014;144:1694–1702.
12. Katsanos CS, Kobayashi H, Sheffield-Moore M, Aarsland A, Wolfe RR. A high proportion of leucine is required for optimal stimulation of
the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab 2006; 291:E381–387.
13. van Vliet S, Burd NA, van Loon LJ. The skeletal muscle anabolic response to plant- versus animal-based protein consumption. J Nutr
2015;145:1981–1991.
14. Cuthbertson D, Smith K, Babraj J, Leese G, Waddell T, Atherton P, Wackerhage H, Taylor PM, Rennie MJ. Anabolic signaling deficits
underlie amino acid resistance of wasting, aging muscle. FASEB J 2005;19:422–424.
15. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on
mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol 2009;107:987–992.
16. Dideriksen KJ, Reitelseder S, Petersen SG, Hjort M, Helmark IC, Kjaer M, Holm L. Stimulation of muscle protein synthesis by whey and
caseinate ingestion after resistance exercise in elderly individuals. Scand J Med Sci Sports 2011;21:e372–383.
17. Reitelseder S, Agergaard J, Doessing S, Helmark IC, Lund P, Kristensen NB, Frystyk J, Flyvbjerg A, Schjerling P, van Hall G, Kjaer M, Holm
L. Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion. Am J
Physiol Endocrinol Metab 2011;300:E231–242.
18. Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SM. Myofibrillar protein synthesis following ingestion of soy
protein isolate at rest and after resistance exercise in elderly men. Nutrition & metabolism 2012; 9:57.
19. Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal
muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association 2009;109:1582–1586.
20. Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary
protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr 2014;144:876–880.
21. USDA Agricultural Research Service. Energy intakes: percentages of energy from protein, carbohydrate, fat, and alcohol, by gender and
age, what we eat in America, NHANES 2009–2010. 2012. Available from: http://www.ars.usda.gov/ba/bhnrc/fsrg.
22. Norton C, Toomey C, McCormack WG, Francis P, Saunders J, Kerin E, Jakeman P. Protein supplementation at breakfast and lunch for 24
weeks beyond habitual intakes increases whole-body lean tissue mass in healthy older adults. J Nutr 2016;146:65–69.
23. Dickinson JM, Volpi E, Rasmussen BB. Exercise and nutrition to target protein synthesis impairments in aging skeletal muscle. Exerc Sport
Sci Rev 2013;41:216–223.
24. Drummond MJ, Dreyer HC, Pennings B, Fry CS, Dhanani S, Dillon EL, Sheffield-Moore M, Volpi E, Rasmussen BB. Skeletal muscle
protein anabolic response to resistance exercise and essential amino acids is delayed with aging. J Appl Physiol 2008;104:1452–1461.
25. Fry CS, Drummond MJ, Glynn EL, Dickinson JM, Gundermann DM, Timmerman KL, Walker DK, Dhanani S, Volpi E, Rasmussen BB.
Aging impairs contraction-induced human skeletal muscle mTORC1 signaling and protein synthesis. Skeletal Muscle 2011;1:11.
26. Drummond MJ, Dreyer HC, Fry CS, Glynn EL, Rasmussen BB. Nutritional and contractile regulation of human skeletal muscle protein
synthesis and mTORC1 signaling. J Appl Physiol 2009;106:1374–1384.
27. Wilkinson SB, Tarnopolsky MA, Macdonald MJ, Macdonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes
greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein bever-
age. Am J Clin Nutr 2007;85:1031–1040.
28. Reidy PT, Walker DK, Dickinson JM, Gundermann DM, Drummond MJ, Timmerman KL, Cope MB, Mukherjea R, Jennings K, Volpi E,
Rasmussen BB. Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and trans-
porter expression in human skeletal muscle. Journal of applied physiology 2014;116:1353–1364.
29. Reidy PT, Walker DK, Dickinson JM, Gundermann DM, Drummond MJ, Timmerman KL, Fry CS, Borack MS, Cope MB, Mukherjea R,
Jennings K, Volpi E, Rasmussen BB. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis. J
Nutr 2013;143:410–416.
Soyfoods: Great for controlling carbs and your health pg.7

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates
http://www.hsph.harvard.edu/nutritionsource/carbohydrates
http://www.eatright.org/Public/content.aspx?id=6813
http://ndb.nal.usda.gov
10 Easy Protein Snacks pg.10

1. Berteus Forslund H, Torgerson JS, Sjostrom L, Lindroos AK. Snacking frequency in relation to energy intake and food choices in obese
men and women compared to a reference population. Int J Obes (Lond). 2005;29(6):711–719. PMID:15809664.
2. Chapelot D. The role of snacking in energy balance: a biobehavioral approach. J Nutr. 2011;141(1):158–162. PMID:21123465.
3. Douglas SM, Lasley TR, Leidy HJ. Consuming beef vs. soy protein has little effect on appetite, satiety, and food intake in healthy adults. J
Nutr. 2015; Mar 25. Epub ahead of print. PMID:25809680.
4. Marmonier C, Chapelot D, Fantino M, Louis-Sylvestre J. Snacks consumed in a nonhungry state have poor satiating efficiency: influence
of snack composition on substrate utilization and hunger. Am J Clin Nutr. 2002;76(3):518–528. PMID:12197994.
5. Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initia-
tion in healthy women. Nutr J. 2014;29:13:97. doi: 10.1186/1475-2891-13-97. PMID:25266206.
Simple Stress Reduction Tips pg.12

1. Tolbaños Roche L, Mas Hesse B. Application of an integrative yoga therapy programme in cases of essential arterial hypertension in public
healthcare. Complement Ther Clin Pract. 2014;20(4):285–290.
2. Toise SC, Sears SF, Schoenfeld MH, et al. Psychosocial and cardiac outcomes of yoga for ICD patients: a randomized clinical control trial.
Pacing Clin Electrophysiol. 2014;37(1):48–62.
3. Lengacher CA, Shelton MM, Reich RR, et al. Mindfulness based stress reduction (MBSR[BC]) in breast cancer: evaluating fear
of recurrence (FOR) as a mediator of psychological and physical symptoms in a randomized control trial (RCT). J Behav Med.
2014;37(2):185–195.
4. Copper RL, Goldenberg RL, Das A, et al. The preterm prediction study: Maternal stress is associated with spontaneous preterm birth
at less than thirty-five weeks’ gestation. National Institute of Child Health and Human Development Maternal-Fetal Medicine Units
Network. Am J Obstet Gynecol. 1996;175(5):1286–1292.
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time workers. Evid Based Complement Alternat Med. 2011; 2011:1–8.
6. Warnecke E, Quinn S, Ogden K, Towle N, Nelson MR. A randomised controlled trial of the effects of mindfulness practice on medical
student stress levels. Med Educ. 2011;45(4):381–388.
7. Chhatre S, Metzger DS, Frank I, et al. Effects of behavioral stress reduction Transcendental Meditation intervention in persons with HIV.
AIDS Care. 2013;25(10):1291–1297.
8. Seppälä EM, Nitschke JB, Tudorascu DL, et al. Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. mili-
tary veterans: a randomized controlled longitudinal study. J Trauma Stress. 2014;27(4):397–405.
Continued on pg. 34

References
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Clin Psychiatry. 2014;75(6):e559–e565.
10. Bote ME, Garcia JJ, Hinchado MD, Ortega E. Fibromyalgia: anti-inflammatory and stress responses after acute moderate exercise. PLoS
ONE. 2013;8(9):e74524.
11. McDermott KA, Rao MR, Nagarathna R, et al. A yoga intervention for type 2 diabetes risk reduction: a pilot randomized controlled trial.
BMC Complement Altern Med. 2014;1(14):212.
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2014;30(2):166–176.
13. van der Waerden JE, Hoefnagels C, Hosman CM, Souren PM, Jansen MW. A randomized controlled trial of combined exercise and
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14. Rosenfeldt F, Braun L, Spitzer O, et al. Physical conditioning and mental stress reduction: a randomised trial in patients undergoing
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can Americans: a randomized controlled trial. Obstet Gynecol. 2014;124(6):1080–1087.
Diet and Depression: Emerging evidence says soyfoods may help pg.19
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4. Nagata H, Nozaki M, Nakano H. Short-term combinational therapy of low-dose estrogen with selective serotonin re-uptake inhibitor
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6. Atteritano M, Mazzaferro S, Bitto A, et al. Genistein effects on quality of life and depression symptoms in osteopenic postmenopausal
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8. Yu S, Guo X, Yang H, Zheng L, Sun Y. Soybeans or soybean products consumption and depressive symptoms in older residents in rural
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The 2016 Soyfoods Guide is brought to you by:
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16305 Swingley Ridge Road, Suite 150
Chesterfield, MO 63017
www.unitedsoybean.org

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Soyfoods

SOYFOODS GUIDE 2016 ■ 1

Soy Smoothies pg.8

10 Easy Protein Snacks pg.10

Simple Stress Reduction Tips pg.12

Dietitian Recommended Recipes pg.14

Diet and Depression:

Soy for the Sweet Tooth pg.23

Soyfoods: Beans & Beyond pg.25

Soyfoods Composition pg.27

While the ability for exercise (e.g., resistance exercise/weight

SOYFOODS GUIDE 2016 ■ 3

SOYFOODS GUIDE 2016 ■ 5

Great for controlling carbs

FOOD CALORIES CARBOHYDRATE - GM PROTEIN - GM FAT - GM

Beans/legumes, ½ cooked 150 17 7 <1

Source: USDA National Nutrient Database

SOYFOODS GUIDE 2016 ■ 7

Nutrition Per Serving

Nutrition Per Serving

Nutrition Per Serving

SOYFOODS GUIDE 2016 ■ 9

Snacks, especially those composed of nutrient-dense foods, can be an important part of a

CALORIES (CAL)/ PROTEIN/

1. Dry-roasted soynuts 140 cal. per ¼ cup 12 grams

2. Fresh edamame 125 cal. per ½ cup (shelled) 11 grams

3. Dry-roasted almonds 205 cal. per ¼ cup 7 grams

4. Roasted chickpeas 180 cal. per ½ cup 7 grams

5. Hard-boiled egg 78 cal. (1 large egg) 6.3 grams

6. Soymilk 90 cal. per 8 oz. cup 6 grams

7. Nut butters 188 cal. per 2 Tbsp 8 grams

8. Pumpkin seeds, raw 126 cal. per Tbsp 8 grams

9. Mozzarella cheese sticks 80 cal. per 1 oz. stick 5 grams

References for this article available on pg. 33.

Quick and Tasty

Mix all in a large container.

A ¼ cup portion has approximately 180 calories and

About the Authors

SOYFOODS GUIDE 2016 ■ 11

is being include meditation, yoga, aromatherapy,

lavender in bottles pinned to their clothing

Omega-3 supplementation, which is well

SOYFOODS GUIDE 2016 ■ 13

Tofu Tikka Masala

Nutrition Per Serving (Serves 4)

About the Author

Summer Garden Paella

RDN Recommended recipes continued on pg. 16

SOYFOODS GUIDE 2016 ■ 15

Nutrition Per Serving (Serves 4)

Nutrition Per Serving (Serves 6)

RDN Recommended recipes continued on pg. 18

SOYFOODS GUIDE 2016 ■ 17

Crunchy Asian Chopped How many milligrams of

About the Author

References for this article available on pg. 34.

19 ■ soyconnection.com SOYFOODS GUIDE 2016 ■ 19

SOYFOODS GUIDE 2016 ■ 21

Soy-Silken Dark Chocolate Pudding