Mix Up Your Menu With Soyfoods for Variety
Mix Up Your Menu With Soyfoods for Variety
3/26/08
Contact: Gretchen L. Hofing
517-264-5300
or
Michelle Lavra
517-432-1555, ext. 156
EAST LANSING, Mich. -- March is National Nutrition Month, so it is the perfect time to take a closer look at what you’re eating and take control of your diet and your health. The American Dietetic Association (ADA) and the U.S. Department of Agriculture (USDA) remind consumers that balance and moderation are the keys to a healthy diet and lifestyle.
“There are several science-based tools that individuals can use to improve their health and their diets. These tools also provide ideas for variety in menus,” says Gretchen Hofing, Michigan State University (MSU) Extension educator and soyfoods health educator. “Consumers can go online to www.mypyramid.gov for nutrition information, including a personalized eating plan, a diet assessment, a daily food and activity tracker, and a menu planner.”
Hofing, a registered dietitian based in Lenawee County, observes that many consumers aren’t familiar with soy products, which can easily be added to the diet to help balance intake from all of the food groups and add variety. Soyfoods fit into every group of MyPyramid except the fruit group. Many of these foods are listed with serving sizes on www.mypyramid.gov. Take a look at some of the options:
** Grains: soy cereal, soy grits, soy waffles, soy pasta, soy bread, soy flour (substitute for up to one-fourth of the total flour in your favorite baked product recipe).
** Vegetables: green soybeans (edamame), canned soybeans, soynuts.
** Oils: soybean oil (also commonly called vegetable oil).
** Milk: soy beverage (such as soymilk), soy cheese, soy yogurt, soy ice cream.
** Meat and beans: soy burgers, soy hot dogs, soy nuggets, soy burger-type crumbles, tofu, soynuts, canned soybeans, green soybeans (edamame), soynut butter.
Purchasing and consuming soyfoods is a great way to support your health and Michigan agriculture, Hofing says. The Michigan Soybean Promotion Committee represents the soybean producers in the state and funds soybean research and educational efforts. For more information on the Michigan Soybean Promotion Committee, visit www.michigansoybean.org. For information on MSU Extension’s nutrition programs, visit www.msue.msu.edu/fcs and click on “Nutrition.”
Here is a tasty treat made with soy. Look for more soyfoods recipes at www.soyfoods.com.
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Edamame Hummus
2 cups fresh or frozen edamame (green soy beans), shelled and cooked according to package directions
¼ cup soybean oil
3 tablespoons lemon juice
2 teaspoons chopped garlic
¾ teaspoon ground cumin
½ teaspoon salt
Puree cooked edamame, soybean oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve.
Serve with pita triangles, crackers, baguette or raw vegetables.
Yield: 2 ½ cups. Per 2-tablespoon serving: 60 calories, 5 g fat (0 g saturated fat), 0 mg cholesterol, 90 mg sodium, 3 g carbohydrate, 2 g protein (2 g soy protein), 1 g dietary fiber