Soy

Soy:
A Guide for Teens

What is soy?

Products such as soy milk, cheese, yogurt, tofu, ice cream, nut butters, and other foods are all made from soybeans. Soy foods have recently become more popular in the United States, although people in Asia have eaten soybeans for hundreds of years.

What are the health benefits of soy?

Soy is rich in protein, vitamins, and minerals. It is also low in saturated fat.

Where can I find soy products?

Foods containing soy can be found at most local grocery stores, health food stores, or Asian grocery markets. Here are some different soy food options.

Soy Food	Description
Green soybeans	Fresh soybeans can be eaten as snack or meal after boiling them in lightly salted water for 15-20 minutes.
Hydrolyzed vegetable protein	Hydrolyzed vegetable protein is made from soybeans and other vegetables. It can be added to soups or casseroles to add protein and flavor.
Miso	Miso is a paste made from soybeans, grain, and salt. Miso can be used to make soup or sauces.
Soy cheese	Soy cheese is made from soy milk and can be used as a substitute for sour cream, cream cheese, or cheese.
Soy flour	Soy flour is made from ground roasted soybeans. Soy flour can be added to baked goods to add protein. However, soy flour cannot be used in place of all of the flour in a recipe because it doesn't have gluten, which is a protein needed to help dough rise.
Soybeans	Whole soybeans can be soaked and added to stews and soups for flavor and protein. They can also be roasted for snacks.
Soy milk	Soy milk is make from soybeans that have been soaked in water, ground, and strained. Fortified soy milk (which has added calcium and vitamin D) can be used instead of milk as a drink, in cereals, and in other recipes. Soy milk comes in different tasty flavors such as chocolate and vanilla. It is also available in regular and low-fat versions.
Soy nut butter	Soy nut butter is made from roasted whole soy nuts, which are crushed and blended with soy oil. The butter can be used in place of peanut butter. It's a great high protein alternative to a peanut butter sandwich.
Soy nuts	Soy nuts are made from soybeans, which are soaked and then baked. They can be used in place of nuts and are high in protein.
Tempeh	Tempeh is made fermented soybeans and grain. Tempeh can be marinated and grilled and added to soups, casseroles, or chili.
Textured soy protein, textured vegetable protein (TSP/TVP)	Textured soy protein/textured vegetable protein is made from soy flour with the fat taken out. It is most often used with, or instead of, meat in casseroles. However, other flavorings then need to be added. TSP/TVP can be bought as dried flakes and then prepared with boiling water.
Tofu	Tofu is made by curdling fresh, hot soy milk. Tofu is a good source of protein, vitamins and minerals. Firm tofu can be used in soups, stir-fries, and casseroles. Silken tofu can be used for dips and dressings. Tofu is popular in many lunch or dinner entrees.

Nutrition Facts for Soy Foods
Food	Protein	Calcium	Iron
Green soybeans (½ cup)	11g	130 mg	2 mg
Fortified soy milk (1 cup Edensoy)	11g	80 mg	1 mg
Fortified soy milk (1 cup Silk)	7g	300 mg	1 mg
Soy cheese (1 oz)	6g	22 mg	1.6 mg
Soy flour (½ cup)	15 g	87 mg	3 mg
Soy nut butter (2 Tbsp)	7 g	60 mg	0.4 mg
Soy nuts (½ cup)	16 g	64 mg	2 mg
Tempeh (3 oz)	16 g	94 mg	2 mg
Textured vegetable protein (½ cup)	16 g	82 mg	3 mg
Tofu (3 oz)	7 g	298 mg	5 mg

What are some easy ways to eat soy?

Try soynut butter instead of peanut butter
Use tofu or tempeh in stir-fries to add protein
Try snacking on soy nuts, or mix some into a trail mix
If you have lactose intolerance, try soy milk or soy cheese instead of cow's milk

Here are two easy recipes to try:

Tofu Stir-fry

Ingredients:

2 cups of rice (white or brown)

2 cups of cut-up vegetables, your favorites or any of the following: green pepper, red pepper, broccoli, bok choy, spinach, mushrooms, onion, carrots

2-3 garlic cloves, chopped

3 tablespoons sliced green onions

1 cup tofu, cut into cubes

1 tablespoon canola oil

½ teaspoon fresh minced ginger

Soy sauce to taste

Directions:

Fry the mixed vegetables, garlic, and ginger in canola oil until tender.
Add the cubed tofu and onion and fry until warm.
Add soy sauce to taste. Serve over rice and enjoy.

Miso Soup

Ingredients:

2 1/4 cups water

2 ounces firm tofu, cut into 1/4 inch cubes

1 tablespoon white miso

2 teaspoons barley miso

½ cup chopped fresh spinach or bok choy

1 finely chopped scallion

Directions:

In a medium saucepan, bring the water to a boil.
Set aside ½ cup of the boiling water.
Add tofu to the remaining water and turn the heat down to medium. Cover the pot and cook for 1 to 2 minutes.
Add spinach or bok choy and cook on low for about 1 to 2 minutes, or until the greens are tender.
Remove soup from heat.
With the hot water you set aside, blend in the white miso and barley miso.
Add the blended mixture to the soup. Add scallion and serve.

Written by the Center for Young Women's Health Staff

Updated: 3/27/2009

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