Did you know the average American consumes only 1 to 2 grams of soy protein daily? There are several reasons to give soy protein a try!

According to recent research, soy protein may reduce the risk of developing coronary heart disease, osteoporosis and some forms of cancer, all thanks to a component called isoflavones. Isoflavones are a class of phytoestrogens that are plant-derived and mimic estrogen in the body. Soybeans and other soy products are the richest sources of isoflavones in the human diet. Soy foods are also a good source of high-quality protein, omega-6 and omega-3 essential fatty acids and are lower in saturated fat.

Try replacing meat with a serving of soy protein a few times each week. It could improve your health and help make dinner more fun too. The following information can help you take steps towards a diet that includes soy:

Soybeans — As soybeans mature in their pods, they ripen into hard, dry beans. Although most soybeans are yellow, there 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 soybeans that have been soaked can be roasted for snacks.

Vegetable Oil — Most vegetable oil, including Hy-Vee brand, is 100 percent soybean oil, just check the label to be sure. Soybean oil can be swapped for the fat in your favorite pancake recipe, drizzled on summer vegetables such as zucchini and yellow squash, or used in a marinade for steak or chicken, as in the Mediterranean Soy Marinade recipe included with this column.

Tempeh — Tempeh, a tender soybean cake, is a traditional Indonesian food. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles or chili.

Soy protein — Soybean-based protein products contain soy protein or tofu and other ingredients and are mixed together to make a protein product. These protein products are sold as frozen, canned or dried foods. Generally, they are lower in fat, but read the label just in case. Protein products made from soybeans are excellent sources of protein, iron and B vitamins.

Soy nuts — Roasted soy nuts are whole soybeans that have been soaked in water and baked until browned. Soy nuts can be found in a variety of flavors, including chocolate covered. High in protein and isoflavones, soy nuts are similar in texture and flavor to peanuts.

Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.

 

RECIPE: Mediterranean Soy Marinade

Serves: 1 tablespoon each.

 

All you need:

1/2 cup soybean oil (Hy-Vee 100% Vegetable Oil)

2 cloves garlic

1/4 tsp freshly ground black pepper

Leaves from 6 sprigs (2 inches long) fresh rosemary

1/2 cup red wine vinegar

2 tbsp honey

1/4 tsp sea salt

 

All you do:

• Whirl oil, garlic, black pepper, rosemary leaves, red wine vinegar, honey and sea salt in food processor for 15 seconds or until blended.

Source: United Soybean Board.