Email to a friendA guide to basic soy products
A guide to basic soy products
Soybeans: Soybeans can be used like other beans in soups and salads, but you'll need to cook them longer. They're an excellent source of protein, comparable to meat, milk and egg protein. Parboiled soybeans, still in the pod, are called edamame; they have a subtle, nutty taste and can be found in many Japanese restaurants and in the freezer section of natural-foods stores.
Soy Flour: Made from roasted soybeans that have been ground into a fine powder, soy flour is rich in protein. Two kinds are available; natural or full-fat soy flour contains the natural heart-healthy oils found in the soybean, while defatted soy flour has the oils removed during processing. To enhance conventional recipes, use 1/4 cup of soy flour plus 3/4 cup of wheat flour instead of 1 cup of wheat flour.
Soymilk: Pressing soybeans produces soymilk, a creamy, lactose-free fluid. Regular soymilk (2%) typically provides 50% of its calories as fat, but you can buy 1% and fat-free soymilk in some supermarkets. You can also purchase soymilk fortified with calcium, vitamins D and B12, such as Pacific Soy by Pacific Foods of Oregon, Inc. Use soymilk wherever you'd use cow's milk - on cereal and in smoothies, custard pies, cream soups and pancake mixes.
Soy Protein Isolate (soy protein powder): When protein is removed from defatted soybeans, the result is soy protein isolate. Containing 92% pure protein, soy protein isolate offers the most protein of all soy products. You can buy it in powder form to add to smoothies, juice and soups.
Soy Sauce: A dark-brown liquid made from soybeans that has undergone a fermenting process, soy sauce is very high in sodium and contains no soy protein or isoflavones. Specific types of soy sauce include shoyu, a blend of soybeans and wheat, and tamari, a byproduct of miso production made only from soybeans.
Tempeh (TEM-pay): This combination of whole soybeans and rice or millet is fermented and shaped into a cake. It has a tender yet chewy consistency and a distinctive flavor. Like tofu, tempeh can be marinated and grilled; added to soups, stews and pasta sauces; and sautéed with vegetables.
Textured Soy Protein (also textured vegetable protein): TSP is made by compressing and processing defatted soy flour into chunks. It's available in natural-foods stores as a dried, granular product. When rehydrated, TSP has a texture similar to ground beef. Use it in pasta sauces, soups and stews.
Tofu: Curdling fresh, hot soymilk produces tofu, or bean curd. To help meet your calcium requirement, buy tofu made with calcium chloride or calcium sulfate. Of the three types of tofu - firm, soft and silken - firm is the best choice for grilling and stir-frying, soft is best for creamy soups, and silken is best for thickening smoothies. Because regular tofu gets about 50% of its calories from fat, you may want to look for light or reduced-fat varieties. Source: 1998 U.S. Soyfoods Directory. Indiana Soybean Board, Lebanon, Indiana. For a free copy, call 800-TALK-SOY.
