the joy soy · joy soy the recipes for every meal cooking tips health benefits 5th edition of

JOYSOY

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Recipes for Every MealCooking TipsHealth Benefits

5th Edition

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From protein packed sides to decadent desserts, discover a new favorite recipe!

ContentsSOYBEAN OIL BASICS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5BUILDING BLOCKS OF SOY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6DISEASE PREVENTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7SIMPLE TIPS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

RECIPES

BeveragesGo Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Coffee Chococcino . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Berry-nana Soy Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

BreakfastCrescent Doughnut Twists . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Wholesome Soy Berry Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Blueberry Flax Muffin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

AppetizersWok Charred Edamame 3 Ways . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Edamame Arancini Bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Party-Perfect Tofu Skewers with Soynut Satay Dipping Sauce . . . . . . . . . . . . . . . . . . . . . . . . .17Edamame Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

Marinades & DipsTrio of Soybean Marinades . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Infused Soybean Oils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

SaladsKale & Cucumber Salad with Lemon Tahini Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Wild Green Salad with Raspberry Walnut Vinaigrette . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Caprese Salad with Walnut Soybean Pesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Tuna Edamame Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

SoupsCauliflower and Potato Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26Creamy Pumpkin Curry Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Creamy Edamame Arugula Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

EntréesShrimp and Veggie Pasta Fresca . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Beef Salad with Ginger Soy Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30Crispy Fish Tacos with Kimchi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Edamame Asian-Style Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34Teriyaki Soy Rice Bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35Southwestern Pork Tenderloin with Soy Succotash . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36Turkey, Tofu & Zucchini Lasagna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

SOYBEAN OIL

• Zero Grams Trans Fat (per serving)• Low in Saturated Fat• Contains Omega-3s• Principal Source of Vitamin E

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Soybean Oil BasicsSoybean oil’s light, golden appearance and neutral flavor make it an ideal ingredient for many types of cooking .

Most “vegetable oil” is actually soybean oil – just check the ingredients listed on the product label to be sure .

Soybean Oil and the Good FatsUNSATURATED FATSUnsaturated fats are found in soybean oil, and when they replace saturated fats, they can lower both total and “bad” LDL cholesterol levels . A serving of soybean oil contains 3 grams of monounsaturated fat and 8 grams of polyunsaturated fat .

OMEGA-3 FATTY ACIDSSoybean oil is one of the few non-fish sources of omega-3s, and is the principle source in the U .S . diet . These polyunsaturated fatty acids lower blood cholesterol levels and help to prevent heart disease .

Soybean Oil and the Bad FatsSATURATED FATSSaturated fats tend to raise LDL cholesterol, and therefore increase the risk of heart disease . Soybean oil contains just 2 grams of saturated fat per serving .

TRANS FATSProduced during the hydrogenation process to make a more stable, solid fat for food products, trans fats elevate “bad” LDL cholesterol and lead to increased risk of heart disease . Liquid soybean oil contains zero grams of trans fats per serving .

5

Building Blocks of SoySoy is a complete protein and soybeans are rich in some vitamins and minerals including folate, potassium and, in some cases, fiber . Most soyfoods, such as tofu and soymilk, are relatively low in saturated fat and contain zero grams of trans fat (the “bad” fats), and they’re cholesterol-free .

Traditional soyfoods contain natural compounds called isoflavones that, although different from the hormone estrogen, exert a mild estrogen-like effect under certain conditions . Isoflavones may play a role in a number of soy’s proposed health benefits .

Substituting soyfoods for protein-rich foods higher in saturated fat may lead to a decrease in blood cholesterol .

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Disease PreventionResearch suggests that soyfoods may reduce the risk of a number of chronic diseases . Always consult your healthcare provider before making a change in medical treatment .

HEART HEALTHThe U .S . Food and Drug Administration approved a health claim for soy protein and coronary heart disease . It states that 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may decrease the risk of heart disease .

A science advisory from the American Heart Association concluded that omega-6 fatty acids found in soybean oil may decrease risk for heart disease . The advisory recommends Americans aim for 5 to 10% of their daily calories from omega-6s .

CANCERResearch suggests just 1 to 2 daily servings of soyfoods during childhood and/or adolescence may reduce breast cancer risk during adulthood up to 50% .

Evidence indicates that men who eat soyfoods daily are less likely to develop prostate cancer than those who do not .

MENOPAUSE A new large-scale statistical analysis, published in Menopause: The Journal of the North American Menopause Association, concluded that soy isoflavones reduce menopausal hot flash frequency and severity by approximately 50% .

BONE HEALTHOsteoporosis is a condition of decreased bone mass leading to fragile bones that are at increased risk for fracture . As a rich source of high-quality protein, vitamin D and well-absorbed calcium, fortified soymilk and calcium-set tofu (for example) can help promote bone health . Epidemiologic (or observational) studies have found soy intake is associated with a reduced risk of hip fracture .

The more hot flashes a woman experiences each day, the more soy may help offer relief .

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CHILDREN’S HEALTHA healthful diet is important at all stages of childhood and encourages healthy eating practices for a lifetime . This includes heart-healthy protein sources such as soyfoods that provide high-quality protein and are low in saturated fat . Furthermore, exciting research suggests consuming soy as a child and/or teenager may help girls lower their breast cancer risk later in life .

Where to Find the ResearchWant to read the scientific findings for yourself?

We cite journal references throughout our technical materials published for health professionals .

See the United Soybean Board’s Soy for Health brochure and series of fact sheets — on women’s health, men’s health, children’s health, heart health and myths versus facts . Download them directly at SoyConnection.com .

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Simple Soy Tips from a USB DietitianUse soyfoods in a variety of ways to reap the benefits of this nutrient-dense powerhouse:

SOYNUTS• Add to homemade trail mix• Sprinkle on top of salads• Add crunch to any dish

EDAMAME• Whole pods as a quick protein-filled

snack (sprinkle with spices)• Shelled as a topping for salads and pastas• Puree and incorporate into hummus,

guacamole or other dips

SOYMILK• In your morning coffee or latté• Blended with seasonal fruit for a

smoothie• In pancakes, crepes or waffles

FIRM TOFU• Combine with lean meats and veggies for

a quick stir-fry• Grill and combine with veggies for

kebabs • Add thin grilled slices to a veggie

sandwich

SILKEN TOFU• Purée into rich-tasting dips and dressings• Add seasonings for cracker spreads• Puree into tasty desserts such as pudding

or fruit parfait

SOYBEAN OIL• Infuse with herbs and garlic and use for

dipping bread and dressing pasta• Whisk with seasonings for homemade

salad dressings and marinades• Sauté veggies

MISO• Use in sauces and dressings• Add to soups• Use in patés

TEMPEH• Crumble and add to spaghetti or chili• Crumble and use for tacos • Use in sauces

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Go Green SmoothiePrep time: 5 minutesMakes: 2 servings

1½ cups Vanilla soymilk1 Ripe pear, cored and chopped2 cups Baby spinach, packed

Puree all ingredients in blender until smooth . Serve immediately .

Nutritional Analysis per Serving: Calories 150, 5g Protein, 26g Carbohydrate, 4g Fiber, 3g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 110mg Sodium

2 cups Chocolate soymilk4-6 tsp* Instant espresso powder

1 cup Vanilla soymilk1 cup Frozen blueberries or frozen berry mix1 Banana, sliced1 tbsp Soy protein powder½ cup Ice cubes1 tsp Honey (optional)

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1½ cups Vanilla soymilk1 Ripe pear, cored and chopped2 cups Baby spinach, packed

Coffee ChococcinoPrep time: 3 minutesMakes: 2 servings

Berry-nana Soy SmoothiePrep time: 3 minutesMakes: 2 servings

2 cups Chocolate soymilk4-6 tsp* Instant espresso powder

1 cup Vanilla soymilk1 cup Frozen blueberries or frozen berry mix1 Banana, sliced1 tbsp Soy protein powder½ cup Ice cubes1 tsp Honey (optional)

Microwave soymilk and espresso powder in medium uncovered microwave safe container on high for 2 minutes until very hot . Carefully pour mixture into blender . Cover and hold down lid with folded towel or pot holder . Blend all ingredients on high for 30 seconds or until very frothy . Pour into two 12 oz . coffee mugs . Sprinkle with espresso powder, if desired .

*For a more intense coffee flavor, add 6 teaspoons espresso powder .

Nutritional Analysis per Serving (1 cup): Calories 140, 5g Protein, 24g Carbohydrate, 0g Fiber, 3 .5g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 75mg Sodium

Puree all ingredients in blender until smooth . Serve immediately .

Nutritional Analysis per Serving: Calories 150, 7g Protein, 27g Carbohydrate, 4g Fiber, 2 .5g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 80mg Sodium

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Crescent Doughnut TwistsPrep time: 10 minutes / Total time: 45 minutesMakes: 8 servings

1 package (8 oz .) Refrigerated crescent dinner rolls4 cups Soybean oil (for frying)2 cups Powdered sugar

Unroll crescent roll dough; press together perforated edges to form large rectangle of dough . Fold dough into thirds widthwise; roll into 8 x 4-inch rectangle . Fold dough into thirds lengthwise; roll into 8 x 4-inch rectangle .

Cut dough into eight 1 x 4-inch pieces . Twist each dough strip twice; form dough circle by sealing edges creating 8 doughnut twists . Pinch edges with wet finger tips to form seal . Place on baking sheet to rest for 30 minutes .

Preheat soybean oil to 350°F in heavy frying pan or small deep fryer . Line baking sheet with paper towels .

Carefully place 4 doughnut twists in hot oil . Fry approximately 1½ to 2 minutes until golden, turning once . Remove from oil and place on paper towels to drain . Repeat with remaining doughnut twists . Sprinkle with powdered sugar .

Nutritional Analysis per Serving: Calories 230, 2g Protein, 11g Carbohydrate, 0g Fiber, 20g Fat, 3 .5g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 220mg Sodium

1½ cups White whole wheat flour½ cup Oatmeal (quick cooking)2 tbsp Baking powder1½ cups Vanilla or plain soymilk4 Eggs1 tbsp Brown sugar, packed2 tbsp Soybean oil4 cups Fresh blueberries, divided Maple syrup (optional)

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1 package (8 oz .) Refrigerated crescent dinner rolls4 cups Soybean oil (for frying)2 cups Powdered sugar

Combine flour, oatmeal and baking powder in medium bowl . Whisk soymilk, eggs, brown sugar and soybean oil in large bowl until blended . Add flour mixture to soymilk mixture; stir just until blended . Stir in 2 cups berries .

Heat large skillet over medium heat; brush lightly with soybean oil . Pour ¼ cup batter into hot skillet; cook until bubbles begin to burst . Turn and continue cooking for 1 to 2 minutes or until golden . Repeat with remaining batter . Serve with remaining berries and maple syrup, if desired .

Nutritional Analysis per Serving (2 pancakes): Calories 230, 8g Protein, 34g Carbohydrate, 4g Fiber, 7g Fat, 1 .5g Sat . Fat, 0g Trans Fat, 110mg Cholesterol, 460mg Sodium

Wholesome Soy Berry PancakesPrep time: 5 minutes / Total time: 20 minutesMakes: 8 servings, about 16 pancakes

1½ cups White whole wheat flour½ cup Oatmeal (quick cooking)2 tbsp Baking powder1½ cups Vanilla or plain soymilk4 Eggs1 tbsp Brown sugar, packed2 tbsp Soybean oil4 cups Fresh blueberries, divided Maple syrup (optional)

Did you know? Soybean oil is often labeled “vegetable oil .” Just check the ingredients label!

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Blueberry Flax MuffinPrep time: 10 minutes / Total time: 30 minutesMakes: 12 muffins

MUFFINS1 cup Whole-wheat pastry flour¾ cup All-purpose flour½ cup Brown sugar, packed¼ cup Flax seed meal2 tsp Baking powder1 tsp Baking soda¼ tsp Salt1 cup Buttermilk½ cup Soybean oil1 Large egg1 tsp Vanilla extract1½ cups Blueberries, frozen

STREUSEL TOPPING2 tbsp All-purpose flour2 tbsp Brown sugar, packed1 tbsp Soybean oil

Preheat oven to 375°F . Paper-line or grease 12 muffin cups .

Combine whole-wheat flour, brown sugar, flax seed meal, baking powder, baking soda and salt in large bowl .

Whisk buttermilk, soybean oil, egg and vanilla in medium bowl . Pour into flour mixture and stir until just blended . Stir in blueberries until just blended . Spoon batter into prepared muffin cups, filling ¾ full .

Mix Streusel Topping ingredients in small bowl . Sprinkle over portioned muffins .

Bake for 18 to 22 minutes until edges and tops are golden .

Nutrition Analysis per Serving (1 muffin): Calories 240, 4g Protein, 30g Carbohydrate, 2g Fiber, 12g Fat, 2g Sat . Fat, 0g Trans Fat, 20mg Cholesterol, 280mg Sodium

2 tbsp Soybean oil4 cups Edamame, in-shell, thawed

SOY GINGER EDAMAMESeason with 1 tbsp soy sauce, 2 tsps fresh ginger and 1 tsp sesame seeds .

MAPLE BALSAMIC EDAMAMESeason with 2 tbsps maple syrup, 1 tbsp balsamic vinegar and 1 tsp sea salt .

DUKKAH SPICED EDAMAMESeason with 2 tbsp Dukkah spice blend .

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MUFFINS1 cup Whole-wheat pastry flour¾ cup All-purpose flour½ cup Brown sugar, packed¼ cup Flax seed meal2 tsp Baking powder1 tsp Baking soda¼ tsp Salt1 cup Buttermilk½ cup Soybean oil1 Large egg1 tsp Vanilla extract1½ cups Blueberries, frozen

STREUSEL TOPPING2 tbsp All-purpose flour2 tbsp Brown sugar, packed1 tbsp Soybean oil

Heat soybean oil over high heat in a wok or skillet . Add edamame; sauté for 3 to 5 minutes, stirring constantly, until pods begin to lightly char . Remove and season as desired .

Wok Charred Edamame 3 WaysPrep time: 5 minutes / Total time: 5 minutesMakes: 16 servings, about ¼ cup each

2 tbsp Soybean oil4 cups Edamame, in-shell, thawed

SOY GINGER EDAMAMESeason with 1 tbsp soy sauce, 2 tsps fresh ginger and 1 tsp sesame seeds .

MAPLE BALSAMIC EDAMAMESeason with 2 tbsps maple syrup, 1 tbsp balsamic vinegar and 1 tsp sea salt .

DUKKAH SPICED EDAMAMESeason with 2 tbsp Dukkah spice blend .

Nutrition Analysis per Serving (unseasoned): Calories 90, 4g Protein, 5g Carbohydrate, 2g Fiber, 3g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 15mg Sodium

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Edamame Arancini BitesPrep time: 20 minutes / Total time: 2 hoursMakes: approximately 40 bites

2 tbsp Soybean oil⅔ cup Diced onion2 tbsp Garlic, minced1½ cups Arborio rice1 cup White wine4 cups Water1 cup Frozen edamame (shelled), cooked according to package directions, chopped1 cup Parmesan cheese, shredded1 tsp Salt4 cups Soybean oil (for deep frying)1½ cups Bread crumbs2 cups Marinara sauce (optional)

Heat oil in large saucepan over medium-high heat; add onion and garlic and cook, stirring occasionally, for 4 minutes until tender . Add rice, stirring frequently, for 4 minutes until lightly toasted .

Add wine to rice; reduce heat to medium . Add water one cup at a time, stirring frequently until water is completely absorbed, approximately 20 to 25 minutes . Rice should be tender but firm and mixture should be creamy . Remove from heat; stir in cheese, chopped edamame and salt .

Spread rice mixture onto foil-lined baking sheet . Place in refrigerator for 1 hour until well chilled .

Preheat 4 cups soybean oil to 350°F in heavy frying pan or small deep fryer . Line baking sheet with paper towels .

Place bread crumbs in shallow bowl . Portion chilled rice, using 2 tablespoon measure or 1 ounce scoop . Shape into balls; roll in bread crumbs, coating thoroughly .

Carefully place 8 rice balls into hot oil . Fry approximately 3 minutes, turning once, until golden brown . Remove from oil; place on paper towels to drain . Repeat with remaining rice balls . Serve with marinara sauce, if desired .

Nutritional Analysis per Serving (1 ball): Calories 90, 3g Protein, 10g Carbohydrate, 1g Fiber, 4 .5g Fat, 1g Sat . Fat, 0g Trans Fat, 5mg Cholesterol, 130mg Sodium

PARTY-PERFECT TOFU SKEWERS1 package Extra firm tofu (20 oz .), drained and cut into 42, 1-inch cubes 2 tbsp Lime juice1 tbsp Soybean oil1 tbsp Reduced sodium soy sauce14 Bamboo skewers1 cup Soynut Satay Dipping Sauce (recipe follows) Additional soy sauce and oil for brushing

SOYNUT SATAY DIPPING SAUCE½ cup Soynut butter¼ cup Fresh lime juice1 tbsp Soybean oil¼ cup Rice vinegar¼ cup Water2 tbsp Reduced sodium soy sauce¼ cup Fresh green onion, chopped1½ tsp Fresh ginger, grated1 tsp Fresh garlic, chopped

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2 tbsp Soybean oil⅔ cup Diced onion2 tbsp Garlic, minced1½ cups Arborio rice1 cup White wine4 cups Water1 cup Frozen edamame (shelled), cooked according to package directions, chopped1 cup Parmesan cheese, shredded1 tsp Salt4 cups Soybean oil (for deep frying)1½ cups Bread crumbs2 cups Marinara sauce (optional)

To prepare Party-Perfect Tofu Skewers: Place tofu, lime juice, oil and soy sauce in large bowl; gently stir to coat . Cover and refrigerate, stirring occasionally, for 2 hours or overnight .

Assemble 3 tofu cubes on each skewer . Brush grill with oil . Preheat grill to medium .

Grill over medium heat for 3 minutes, turning frequently and brushing with soy sauce and oil, until golden brown . Serve with Soynut Satay Dipping Sauce .

To prepare Soynut Satay Dipping Sauce: Pulse all ingredients in food processor until smooth . Place in small bowl . Cover and refrigerate .

Nutritional Analysis per Serving (1 skewer and 1 tablespoon sauce): Calories 160, 9g Protein, 5g Carbohydrate, 3g Fiber, 12 .5g Fat, 1 .5g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 190mg Sodium

Party-Perfect Tofu Skewers with Soynut Satay Dipping SaucePrep time: 20 minutes / Total time: 2 .5 hoursMakes: about 14 satays

PARTY-PERFECT TOFU SKEWERS1 package Extra firm tofu (20 oz .), drained and cut into 42, 1-inch cubes 2 tbsp Lime juice1 tbsp Soybean oil1 tbsp Reduced sodium soy sauce14 Bamboo skewers1 cup Soynut Satay Dipping Sauce (recipe follows) Additional soy sauce and oil for brushing

SOYNUT SATAY DIPPING SAUCE½ cup Soynut butter¼ cup Fresh lime juice1 tbsp Soybean oil¼ cup Rice vinegar¼ cup Water2 tbsp Reduced sodium soy sauce¼ cup Fresh green onion, chopped1½ tsp Fresh ginger, grated1 tsp Fresh garlic, chopped

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Edamame HummusPrep time: 10 minutesMakes: 14 servings (1¾ cups total)

2 cups Frozen edamame (shelled), cooked according to package directions (10 oz . package)¼ cup Soybean oil3 tbsp Lemon juice2 tsp Garlic, chopped¾ tsp Cumin½ tsp Salt

Puree edamame, 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 .

Nutritional Analysis per Serving (2 tablespoons): Calories 60, 2g Protein, 3g Carbohydrate, 1g Fiber, 5g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 90mg Sodium

BASIC INGREDIENTS ½ cup Soybean oil2 cloves Garlic¼ tsp Fresh ground black pepper

25 grams of soy protein may lower cholesterol. How much is 25 grams?

• ¼ cup soybeans• ½ cup edamame• 1 cup soymilk FOR MEDITERRANEAN MARINADE, ADD . . .

6 sprigs Fresh rosemary, 2-inches long½ cup Red wine vinegar2 tbsp Honey¼ tsp Sea salt

FOR CARIBBEAN SUNSET MARINADE, ADD . . .6 sprigs Fresh oregano, 2-inches long¼ cup Fresh orange juice2 tbsp Cider vinegar1 tbsp Sugar¾ tsp Allspice½ tsp Cayenne pepper

FOR SWEET AND SPICY ASIAN MARINADE, ADD . . .2 tbsp Fresh green onion, chopped¼ cup Fresh lime juice¼ cup Soy sauce2 tbsp Brown sugar¼ tsp Dried chili flakes

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2 cups Frozen edamame (shelled), cooked according to package directions (10 oz . package)¼ cup Soybean oil3 tbsp Lemon juice2 tsp Garlic, chopped¾ tsp Cumin½ tsp Salt

Whirl in food processor for 15 seconds until blended .Nutritional Analysis per Serving (1 tablespoon): Calories 70, 0g Protein, 2g Carbohydrate, 0g Fiber, 7g Fat, 1g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 35mg Sodium



Trio of Soybean MarinadesPrep time: 3 minutes (each marinade)Makes: 1 cup (each marinade)

BASIC INGREDIENTS ½ cup Soybean oil2 cloves Garlic¼ tsp Fresh ground black pepper

25 grams of soy protein may lower cholesterol. How much is 25 grams?

• ¼ cup soybeans• ½ cup edamame• 1 cup soymilk FOR MEDITERRANEAN MARINADE, ADD . . .

6 sprigs Fresh rosemary, 2-inches long½ cup Red wine vinegar2 tbsp Honey¼ tsp Sea salt

FOR CARIBBEAN SUNSET MARINADE, ADD . . .6 sprigs Fresh oregano, 2-inches long¼ cup Fresh orange juice2 tbsp Cider vinegar1 tbsp Sugar¾ tsp Allspice½ tsp Cayenne pepper

FOR SWEET AND SPICY ASIAN MARINADE, ADD . . .2 tbsp Fresh green onion, chopped¼ cup Fresh lime juice¼ cup Soy sauce2 tbsp Brown sugar¼ tsp Dried chili flakes

Add flavor to chicken, fish and tofu.

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Infused Soybean Oils

½ cup Soybean oil½ cup Fresh cilantro leaves, packed¼ cup Green onion tops, sliced¼ tsp Sea salt

½ cup Soybean oil1 small Dried chili pod1 clove Garlic, crushed

½ cup Soybean oil6 sprigs Fresh rosemary, 2 inches long1 tbsp Balsamic vinegar¼ tsp Sea salt

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Cilantro and Green Onion Infused Soybean OilPrep time: 3 minutes / Total time: 1 hour • Makes: 8 servings (½ cup total)

Chili Garlic Infused Soybean OilPrep time: 4 minutes / Total time: 1 hour • Makes: 8 servings (½ cup total)

Rosemary and Balsamic Infused Soybean OilPrep time: 4 minutes / Total time: 1 hour • Makes: 8 servings (½ cup total)

½ cup Soybean oil½ cup Fresh cilantro leaves, packed¼ cup Green onion tops, sliced¼ tsp Sea salt

½ cup Soybean oil1 small Dried chili pod1 clove Garlic, crushed

½ cup Soybean oil6 sprigs Fresh rosemary, 2 inches long1 tbsp Balsamic vinegar¼ tsp Sea salt

Pulse soybean oil, cilantro, green onions and salt in blender until smooth . Pour oil into fine-mesh sieve set over bowl to drain . Cover and refrigerate for up to 1 week .Nutritional Analysis per Serving (1 tablespoon): Calories 120, 0g Protein, 0g Carbohydrate, 0g Fiber, 14g Fat, 2g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 75mg Sodium

Heat soybean oil, chili and garlic in small saucepan over low heat for 3 minutes . Remove from heat; cool for 1 hour . Serve immediately or refrigerate for up to 1 week .Nutritional Analysis per Serving (1 tablespoon): Calories 120, 0g Protein, 0g Carbohydrate, 0g Fiber, 14g Fat, 2g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 0mg Sodium

Heat soybean oil and rosemary in small saucepan over low heat for 3 minutes . Remove from heat; cool for 1 hour . Add vinegar and salt . Serve immediately or refrigerate for up to 1 week .Nutritional Analysis per Serving (1 tablespoon): Calories 120, 0g Protein, 0g Carbohydrate, 0g Fiber, 14g Fat, 2g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 75mg Sodium

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Kale & Cucumber Salad with Lemon Tahini DressingPrep time: 10 minutes / Total time: 30 minutesMakes: 8 to 10 servings

2 tbsp Tahini2 tbsp Soybean oil3 tbsp Lemon juice2 tbsp Water1 tbsp Minced garlic1 tbsp Soy sauce 2 tsp Sugar8 cups Thinly sliced kale, packed1 Cucumber, peeled and sliced½ cup Chopped smoked almonds ½ cup Golden raisins

Combine tahini, soybean oil, lemon juice, water, garlic, soy sauce and sugar in small bowl . Stir until smooth .

Place kale and cucumbers in large bowl . Pour dressing over kale; toss until combined . Marinate for a minimum of 20 minutes, tossing occasionally . Sprinkle with almonds and golden raisins .Nutritional Analysis per Serving: Calories 160, 5g Protein, 18g Carbohydrate, 3g Fiber, 9g Fat,1g Sat Fat, 0g Trans Fat, 0mg Cholesterol, 170mg Sodium

Use soybean oil for making salad dressings and marinades .

RASPBERRY WALNUT VINAIGRETTE½ cup Soybean oil½ cup Fresh raspberries¼ cup Walnuts, toasted, chopped¼ cup Balsamic vinegar¼ cup Water3 tbsp Red onion, minced2 tsp Sugar¼ tsp Salt⅛ tsp Ground black pepper

WILD GREEN SALAD6 cups Mixed wild greens (5 .5 oz . bag of greens)¼ cup Gorgonzola cheese, crumbled ¼ cup Walnuts, toasted½ cup Fresh raspberries

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2 tbsp Tahini2 tbsp Soybean oil3 tbsp Lemon juice2 tbsp Water1 tbsp Minced garlic1 tbsp Soy sauce 2 tsp Sugar8 cups Thinly sliced kale, packed1 Cucumber, peeled and sliced½ cup Chopped smoked almonds ½ cup Golden raisins

To prepare Raspberry Walnut Vinaigrette: Place all Raspberry Walnut Vinaigrette ingredients in food processor or blender .

Process until smooth; refrigerate . Makes 1¼ cups dressing .

To prepare Wild Green Salad: Place greens in large bowl . Pour ½-cup Raspberry Walnut Vinaigrette dressing over salad; toss until blended . Sprinkle cheese, walnuts and raspberries over salad . Serve immediately .


Wild Green Salad with Raspberry Walnut VinaigrettePrep time: 15 minutesMakes: 4 servings

RASPBERRY WALNUT VINAIGRETTE½ cup Soybean oil½ cup Fresh raspberries¼ cup Walnuts, toasted, chopped¼ cup Balsamic vinegar¼ cup Water3 tbsp Red onion, minced2 tsp Sugar¼ tsp Salt⅛ tsp Ground black pepper

WILD GREEN SALAD6 cups Mixed wild greens (5 .5 oz . bag of greens)¼ cup Gorgonzola cheese, crumbled ¼ cup Walnuts, toasted½ cup Fresh raspberries

23

Caprese Salad with Walnut Soybean PestoPrep time: 15 minutesMakes: 6 servings

WALNUT SOYBEAN PESTO2 cups Basil leaves, fresh, packed1 cup Walnuts, toasted, chopped⅔ cup Parmesan cheese, grated6 tbsp Soybean oil2 tbsp Lemon juice3 cloves Garlic, chopped

SALAD2 tbsp Walnut Soybean Pesto (recipe above)2 tbsp Soybean oil2 tbsp Red wine vinegar4 medium Vine-ripened tomatoes8 oz . Reduced-fat mozzarella cheese Fresh basil leaves (optional) Salt and ground black pepper (optional)

To prepare Walnut Soybean Pesto: Pulse basil, walnuts, cheese, soybean oil, lemon juice and garlic in food processor until blended . Place in small bowl . Cover and refrigerate .

To prepare Caprese Salad: Combine Walnut Soybean Pesto, soybean oil and vinegar in small bowl . Slice tomatoes and cheese into ¼-inch-thick slices . Layer tomatoes and cheese on serving plate . Drizzle with pesto vinaigrette . Sprinkle with fresh basil leaves, salt and pepper .

Nutritional Analysis per Serving: Calories 180, 12g Protein, 6g Carbohydrate, 1g Fiber, 12g Fat, 4g Sat . Fat, 0g Trans Fat, 15 mg Cholesterol, 290mg Sodium

Soybean oil replaces olive oil in this pesto, with walnuts complementing soybean oil as sources of the “good fats .”

1 cup Frozen edamame (shelled), cooked according to package directions1 cup Cherry tomatoes, cut in half1 cup Carrots, shredded1 can Tuna, water packed, drained (6 oz .)½ cup Golden raisins¼ cup Red onion, diced¼ cup Bottled reduced-fat Italian salad dressing Pita bread or whole grain crackers (optional)

24

WALNUT SOYBEAN PESTO2 cups Basil leaves, fresh, packed1 cup Walnuts, toasted, chopped⅔ cup Parmesan cheese, grated6 tbsp Soybean oil2 tbsp Lemon juice3 cloves Garlic, chopped

SALAD2 tbsp Walnut Soybean Pesto (recipe above)2 tbsp Soybean oil2 tbsp Red wine vinegar4 medium Vine-ripened tomatoes8 oz . Reduced-fat mozzarella cheese Fresh basil leaves (optional) Salt and ground black pepper (optional)

Mix edamame, tomatoes, carrots, tuna, raisins and onion in medium bowl . Pour dressing over salad and toss until combined . Serve with pita bread halves or whole grain crackers, if desired .

Nutritional Analysis per Serving (1 cup): Calories 210, 16g Protein, 27g Carbohydrate, 4g Fiber, 3g Fat, 0g Sat . Fat, 0g Trans Fat, 25mg Cholesterol, 350mg Sodium

Tuna Edamame SaladPrep time: 5 minutesMakes: 4 servings

1 cup Frozen edamame (shelled), cooked according to package directions1 cup Cherry tomatoes, cut in half1 cup Carrots, shredded1 can Tuna, water packed, drained (6 oz .)½ cup Golden raisins¼ cup Red onion, diced¼ cup Bottled reduced-fat Italian salad dressing Pita bread or whole grain crackers (optional)

25

Cauliflower and Potato SoupPrep time: 20 minutesMakes: 6 servings

1 tbsp Soybean oil1 Small onion, diced3 cups Chopped cauliflower1 cup Diced white potatoes2 cups Vegetable or chicken broth2 cups Plain soymilk2 tbsp Chopped parsley 1 tsp Lemon zest1 tsp Chopped garlic Salt and Pepper (to taste)

Heat soybean oil in large saucepan over medium heat . Add onions and cook for 2 to 3 minutes until soft . Add cauliflower, potatoes and broth . Cover and cook for 8 minutes until very tender .

Place mixture in food processor . Process 1 minute until smooth .

Return to saucepan and heat over medium heat . Add soymilk and cook, stirring occasionally, until soup begins to simmer . Season the soup with salt and pepper, as desired . Ladle into bowls; top with parsley, lemon zest and garlic .

Nutritional Analysis per Serving (1 cup): Calories 120, 6g Protein, 15g Carbohydrate, 4g Fiber, 4 .5g Fat, 0 .5g Sat Fat, 0g Trans Fat, 0mg Cholesterol, 210mg Sodium

1 tbsp Soybean oil1 Onion (small), diced1 package Silken tofu (16 oz .), drained1 can Pumpkin puree (15 oz .)1 Apple (medium), peeled, cored and sliced2 cups Low sodium vegetable or chicken broth1 tsp Curry powder (or to taste)¾ tsp Ground black pepper¾ tsp Salt Toasted pumpkin seeds (optional)

26

1 tbsp Soybean oil1 Small onion, diced3 cups Chopped cauliflower1 cup Diced white potatoes2 cups Vegetable or chicken broth2 cups Plain soymilk2 tbsp Chopped parsley 1 tsp Lemon zest1 tsp Chopped garlic Salt and Pepper (to taste)

Heat soybean oil in medium saucepan over medium heat . Add onions and cook for 2 to 3 minutes until soft .

Place onions, tofu, pumpkin, apple, broth, curry powder, pepper and salt in blender . Puree for 1 minute until smooth .

Return mixture to saucepan . Heat over medium heat, stirring occasionally, until soup begins to gently simmer . Do not boil . Ladle into bowls; top with pumpkin seeds, if desired .

Nutritional Analysis per Serving (1 cup): Calories 90, 5g Protein, 11g Carbohydrate, 3g Fiber, 3 .5g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 360 mg Sodium

Creamy Pumpkin Curry SoupPrep time: 15 minutesMakes: 8 servings

1 tbsp Soybean oil1 Onion (small), diced1 package Silken tofu (16 oz .), drained1 can Pumpkin puree (15 oz .)1 Apple (medium), peeled, cored and sliced2 cups Low sodium vegetable or chicken broth1 tsp Curry powder (or to taste)¾ tsp Ground black pepper¾ tsp Salt Toasted pumpkin seeds (optional)

This nourishing soup is free of saturated fat and cholesterol-free . Pair it with our Edamame Tuna Salad for a satisfying lunch or light supper .

27

Creamy Edamame Arugula SoupPrep time: 5 minutes / Total time: 20 minutesMakes: 6 servings

1 tsp Soybean oil1 Onion (small), diced3 cups Frozen edamame (shelled)2 cups Low sodium vegetable or chicken broth 1 cup Plain soymilk1 cup Baby arugula leaves, packed½ tsp Salt, or to taste¼ tsp Ground black pepper Greek-style yogurt (optional)

Heat soybean oil in large saucepan over medium heat . Add onions and cook for 2 to 3 minutes, until soft . Add edamame and broth; simmer for 5 to 6 minutes, until just tender .

Place mixture in food processor; add soymilk and arugula . Process 1 minute, or until smooth .

Return to saucepan . Heat over medium heat, stirring occasionally, until soup begins to simmer . Ladle into bowls; top with yogurt, if desired .

Thin soup with additional vegetable broth, as needed .

Nutritional Analysis per Serving (1 cup): Calories 140, 12g Protein, 14g Carbohydrate, 2g Fiber, 4g Fat, 0g Sat . Fat, 0g Trans Fat, 0mg Cholesterol, 440 mg Sodium

Packed with high quality soy protein and fiber, this soup will keep you satisfied for hours .

3 tbsp Soybean oil3 cloves Garlic, chopped1 lb Shrimp (30 to 35 shrimp per lb .), peeled and deveined ½ tsp Red pepper flakes1 Lemon, juiced and zested8 oz . box Farfalle or bow tie pasta, cooked according to package directions1 cup Cherry tomatoes, halved¾ cup Edamame (shelled), thawed1 Carrot, cut into matchstick-sized pieces1 Red bell pepper, cut into 1-inch squares¼ tsp Sea salt¼ tsp Fresh black pepper1 tbsp Italian parsley, chopped2 tbsp Parmesan cheese, shredded

28

1 tsp Soybean oil1 Onion (small), diced3 cups Frozen edamame (shelled)2 cups Low sodium vegetable or chicken broth 1 cup Plain soymilk1 cup Baby arugula leaves, packed½ tsp Salt, or to taste¼ tsp Ground black pepper Greek-style yogurt (optional)

Heat soybean oil in large skillet over medium high heat . Add garlic and cook for 2 minutes, stirring occasionally .

Add shrimp, lemon juice and red pepper flakes . Cook for 2 to 3 minutes, stirring frequently, until shrimp is pink and cooked through .

Add carrots, edamame, bell peppers and tomatoes . Cook, stirring frequently, until the carrots are tender . Add pasta, salt, pepper, cheese, parsley and lemon zest . Cook, tossing gently, until toughly heated . Top with Parmesan cheese, if desired .

Nutritional Analysis per Serving: Calories 310, 24g Protein, 36g Carbohydrate, 3g Fiber, 8g Fat, 1 .5g Sat Fat, 0g Trans Fat, 115mg Cholesterol, 270mg Sodium

Shrimp and Veggie Pasta FrescaPrep time: 15 minutesMakes: 6 servings

3 tbsp Soybean oil3 cloves Garlic, chopped1 lb Shrimp (30 to 35 shrimp per lb .), peeled and deveined ½ tsp Red pepper flakes1 Lemon, juiced and zested8 oz . box Farfalle or bow tie pasta, cooked according to package directions1 cup Cherry tomatoes, halved¾ cup Edamame (shelled), thawed1 Carrot, cut into matchstick-sized pieces1 Red bell pepper, cut into 1-inch squares¼ tsp Sea salt¼ tsp Fresh black pepper1 tbsp Italian parsley, chopped2 tbsp Parmesan cheese, shredded

29

Beef Salad with Ginger Soy DressingPrep time: 20 minutesMakes: 4 servings

GINGER SOY DRESSING½ cup Soybean oil¼ cup Rice vinegar¼ cup Water2 tbsp Reduced sodium soy sauce¼ cup Fresh green onion, chopped1½ tsp Fresh ginger, minced1 tsp Fresh garlic, minced

BEEF SALAD8 cups Baby salad greens1 cup Shredded carrots1 cup Frozen edamame (shelled), cooked according to packages directions1 cup Cherry tomatoes, halved1 lb . Flat iron or flank steak, grilled and sliced1½ cup Ginger Soy Dressing (recipe above), divided

To prepare Ginger Soy Dressing: Place all Ginger Soy Dressing ingredients in food processor or blender . Process until smooth; cover and refrigerate .

To prepare Beef Salad: Combine greens, carrots, edamame and tomatoes in large bowl . Drizzle with ¼ cup Ginger Soy Dressing; toss lightly . Divide onto 4 serving plates; top with sliced beef and remaining dressing .

Nutritional Analysis per Serving (1 salad): Calories 420, 37g Protein, 13g Carbohydrate, 5g Fiber, 24g Fat, 5g Sat . Fat, 0g Trans Fat, 55mg Cholesterol, 290mg Sodium

This easy, homemade ginger soy dressing may become your family favorite .

30

GINGER SOY DRESSING½ cup Soybean oil¼ cup Rice vinegar¼ cup Water2 tbsp Reduced sodium soy sauce¼ cup Fresh green onion, chopped1½ tsp Fresh ginger, minced1 tsp Fresh garlic, minced

BEEF SALAD8 cups Baby salad greens1 cup Shredded carrots1 cup Frozen edamame (shelled), cooked according to packages directions1 cup Cherry tomatoes, halved1 lb . Flat iron or flank steak, grilled and sliced1½ cup Ginger Soy Dressing (recipe above), divided

31

Crispy Fish Tacos with KimchiPrep time: 10 minutes / Total time: 20 minutesMakes: 8 servings

4 cups Soybean oil (for deep frying)1 Egg, beaten1 cup Panko bread crumbs1 lb Cod filets, uncooked, cut into 2 x 1-inch strips6 tbsp Fire-roasted salsa2 tbsp Mayonnaise8 Fresh corn tortillas, 6-inch1 cup Kimchi2 cups Red cabbage, shredded1 cup Carrots, grated½ cup Frozen edamame (shelled), cooked according to package directions

Preheat soybean oil to 350°F in heavy frying pan or small deep fryer .

Line baking sheet with paper towels .

Place egg in shallow dish . Place panko bread crumbs in a separate shallow dish . Dip fish pieces into egg and then roll in panko, pressing gently into each side of fish, to coat completely .

Carefully place 8 pieces of fish into hot oil . Fry approximately 4 minutes, turning once, until golden brown and crisp . Remove from oil; place on paper towels to drain . Repeat with remaining fish .

Combine salsa and mayonnaise in small bowl . Top each tortilla with 2 pieces of fish, kimchi and assorted vegetables as desired . Serve with salsa mixture .

Nutritional Analysis per Serving (1 taco): Calories 260, 15g Protein, 23g Carbohydrate, 3g Fiber, 12g Fat, 2g Sat . Fat, 0g Trans Fat, 55mg Cholesterol, 260mg Sodium

Mix-and-match ethnic flavors in a single dish! Bite into a classic Mexican taco topped with pickled, spicy Kimchi .

32

4 cups Soybean oil (for deep frying)1 Egg, beaten1 cup Panko bread crumbs1 lb Cod filets, uncooked, cut into 2 x 1-inch strips6 tbsp Fire-roasted salsa2 tbsp Mayonnaise8 Fresh corn tortillas, 6-inch1 cup Kimchi2 cups Red cabbage, shredded1 cup Carrots, grated½ cup Frozen edamame (shelled), cooked according to package directions

33

Edamame Asian-Style PizzaPrep time: 10 minutes / Total time: 18 minutesMakes: 8 slices

3 tbsp Peanut butter2 tbsp Water1½ tsp Soy sauce1½ tsp White rice vinegar1½ tsp Fresh ginger, minced1 Pre-baked pizza crust, 12-inch½ cup Reduced-fat mozzarella cheese, shredded1 cup Cooked chicken breast, diced½ cup Edamame, shelled, cooked according to package directions½ cup Red bell pepper, sliced¼ cup Chow mein noodles

Preheat oven to 450°F .

Combine peanut butter, water, soy sauce, vinegar and ginger in small bowl; stir until smooth .

Place pizza crust on foil-lined baking sheet . Spread peanut butter mixture evenly over pizza crust . Sprinkle cheese, chicken, edamame, bell peppers and chow mein noodles evenly over crust .

Bake for 8 to 10 minutes until cheese is melted . Cut into 8 slices and serve .

Nutritional Analysis per Serving (1 slice): Calories 160, 10g Protein, 19g Carbohydrate, 2g Fiber, 6g Fat, 1g Sat . Fat, 0g Trans Fat, 10mg Cholesterol, 400mg Sodium

1 tbsp Soybean oil1 package Firm tofu (14 oz ., water-packed package), drained, cut into 1⁄2-inch cubes½ cup Bottled teriyaki sauce, reduced sodium½ cup Water1½ cups Carrots, shredded1 cup Frozen edamame (shelled), thawed1 cup Broccoli florets, cut into ½-inch pieces1 cup Red bell pepper, cut into ½-inch pieces2 cup Cooked brown or white rice

34

3 tbsp Peanut butter2 tbsp Water1½ tsp Soy sauce1½ tsp White rice vinegar1½ tsp Fresh ginger, minced1 Pre-baked pizza crust, 12-inch½ cup Reduced-fat mozzarella cheese, shredded1 cup Cooked chicken breast, diced½ cup Edamame, shelled, cooked according to package directions½ cup Red bell pepper, sliced¼ cup Chow mein noodles

Heat oil in large frying pan over medium heat . Add tofu, stirring occasionally, for 5 minutes or until lightly browned . Stir in teriyaki sauce, water, carrots, edamame, broccoli and red bell pepper . Bring to boil and cook, stirring constantly, for 3 minutes or until vegetables are tender and sauce has thickened slightly .

Serve over brown or white rice .


Teriyaki Soy Rice BowlPrep time: 10 minutes / Total time: 20 minutesMakes: 4 servings

1 tbsp Soybean oil1 package Firm tofu (14 oz ., water-packed package), drained, cut into 1⁄2-inch cubes½ cup Bottled teriyaki sauce, reduced sodium½ cup Water1½ cups Carrots, shredded1 cup Frozen edamame (shelled), thawed1 cup Broccoli florets, cut into ½-inch pieces1 cup Red bell pepper, cut into ½-inch pieces2 cup Cooked brown or white rice

35

Southwestern Pork Tenderloin with Soy SuccotashPrep time: 10 minutes / Total time: 25-30 minutesMakes: 4 servings

SOUTHWESTERN PORK TENDERLOIN2 tbsp Brown sugar1 tsp Paprika½ tsp Cumin½ tsp Cayenne pepper½ tsp Salt1 pound Pork tenderloin1 tbsp Soybean oil

SOY SUCCOTASH2 cups Edamame, cooked, drained2 cups Cherry tomatoes, cut in half1 cup Corn, frozen, thawed, drained¼ cup Red onion, diced2 tsp Garlic, minced1 tsp Cumin¼ tsp Salt¼ tsp Cayenne pepper2 tsp Soybean oil

To prepare Southwestern Pork Tenderloin: Preheat oven to 350°F .

Mix brown sugar, paprika, cumin, cayenne pepper and salt . Sprinkle mixture over pork tenderloin .

Heat oil in large ovenproof frying pan over medium high heat . Add pork; cook for 1 minute on each side, until brown .

Place frying pan in oven and bake 10 to 15 minutes until pork reaches an internal temperature of 155°F . Remove from oven and cool 5 minutes before slicing into medallions .

To prepare Soy Succotash: Mix edamame, tomatoes, corn, onion, garlic, cumin, salt and cayenne pepper in medium bowl .

Heat oil in medium frying pan over medium heat . Add edamame mixture and cook, stirring constantly, for 1 to 2 minutes or until warm .

Nutritional Analysis per Serving: Calories 380, 34g Protein, 29g Carbohydrate, 7g Fiber, 14g Fat, 2 .5g Sat . Fat, 0g Trans Fat, 75mg Cholesterol, 680mg Sodium

6 Whole-wheat lasagna noodles, cooked according to package directions1 tsp Soybean oil1 Onion (small), chopped3 cloves Fresh garlic, chopped1 lb . Ground turkey breast, 99% lean1 jar Prepared marinara sauce (24 oz .)1 Zucchini, cut lengthwise into thin slices1 package Silken tofu (12 .3 oz .), drained and crumbled1½ cups Reduced-fat mozzarella, shredded

36

SOUTHWESTERN PORK TENDERLOIN2 tbsp Brown sugar1 tsp Paprika½ tsp Cumin½ tsp Cayenne pepper½ tsp Salt1 pound Pork tenderloin1 tbsp Soybean oil

SOY SUCCOTASH2 cups Edamame, cooked, drained2 cups Cherry tomatoes, cut in half1 cup Corn, frozen, thawed, drained¼ cup Red onion, diced2 tsp Garlic, minced1 tsp Cumin¼ tsp Salt¼ tsp Cayenne pepper2 tsp Soybean oil

Preheat oven to 375°F . Grease 9 x 9-inch baking dish .

Heat oil in large frying pan over medium-high heat; add onions and garlic, stirring frequently, for 2 minutes, until soft . Add turkey, stirring frequently, for 6 to 8 minutes, until cooked through . Stir in pasta sauce . Remove from heat .

Spread ¾ cup pasta sauce mixture over bottom of the prepared baking dish . Top with 2 noodles . Spread half of the silken tofu over noodles . Top with ⅓ cup cheese, 1½ cups pasta sauce mixture and half of the zucchini slices . Top with 2 noodles . Spread remaining silken tofu over noodles . Top with ⅓ cup cheese, 1½ cups pasta sauce mixture and remaining zucchini slices . Top with remaining 2 noodles, pasta sauce mixture and ⅓ cup cheese . Cover tightly with aluminum foil .

Bake for 30 to 35 minutes; remove foil and top with remaining cheese . Bake an additional 10 minutes, until lightly browned .

Nutritional Analysis per Serving: Calories 260, 25g Protein, 27g Carbohydrate, 4g Fiber, 6g Fat, 2g Sat . Fat, 0g Trans Fat, 25mg Cholesterol, 410 mg Sodium

Turkey, Tofu& Zucchini LasagnaPrep time: 15 minutes / Total time: 1 hourMakes: 8 servings

6 Whole-wheat lasagna noodles, cooked according to package directions1 tsp Soybean oil1 Onion (small), chopped3 cloves Fresh garlic, chopped1 lb . Ground turkey breast, 99% lean1 jar Prepared marinara sauce (24 oz .)1 Zucchini, cut lengthwise into thin slices1 package Silken tofu (12 .3 oz .), drained and crumbled1½ cups Reduced-fat mozzarella, shredded

37

Soymilk*, Regular

Soymilk*, Light

Vanilla Soymilk*

Chocolate Soymilk*

Soy Yogurt, Plain

Soy Cheese*, Cheddar

Soy Cheese*, Mozzarella

Soy Burger

Soy Sausage Patty

Tofu, Firm

Tofu, Silken

Edamame, Shelled

Soynuts, Roasted

Soynut Butter*

Soy Fortified Cereal*

Soy Fortified Bar*

1 cup

1 cup

1 cup

1 cup

1 cup

1 slice

1 slice

1 patty

1 patty

1⁄2 cup

1 slice

1⁄2 cup

1⁄4 cup

2 tsp

1 cup

1 bar

100

70

100

140

150

40

20

124

78

88

46

95

194

170

140

180

7.0

6.0

6.0

5.0

6.0

4.0

2.0

11.0

8.4

10.3

4.0

8.4

17.0

8.0

13.0

10.0

4.0

2.0

3.5

3.5

4.0

3.0

0

4.4

3.1

5.3

2.3

4.0

9.3

11.6

1.0

4.5

1.0

1.0

1.0

2.0

1.0

0

0

3.4

1.6

1.1

0.1

4.0

3.5

9.8

10.0

3.0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

0

PRO

TEIN

(g)

SERV

ING

CA

LORI

ES

FAT

(g)

FIBE

R (g

)

CH

OLE

STER

OL

(mg)

*Information from nutrition facts label on package .

Source unless specified: Nutrient Database Laboratory, USDA Food Composition Data, USDA . Website: www .nal .usda .gov/fnic/cgi-bin/nut_search .pl

Nutritional Contentof Common Soyfoods

Did You Know?You can enjoy edamame in many different ways!

Edamame are fresh young soybeans harvested before the seeds harden.

Steamed or roasted in soybean oil, edamame are snack-friendly and kid-approved!

These little green legumes have a mellow, buttery flavor and can be served in a variety of ways in addition to boiled in their fuzzy pods with a pinch of salt.

Open to try edamame 4 ways! Enjoy .

CHIP-ME, DIP-ME• Shelled edamame• Guacamole

SNACK-ABLE• Edamame in pods• Chili flakes• Black sesame seeds• Soy sauce

SANDWICH FILLING• Shelled edamame• Avocado• Radish slices• Canned tuna

EDAMAME BEAN & VEGGIE SALAD• Shelled edamame• Black beans• Diced peppers

The 70 farmer-directors of USB oversee the investments of the soy checkoff to maximize profit opportunities for all U .S . soybean farmers . These volunteers invest and leverage checkoff funds to increase the value of U .S . soy meal and oil, to ensure U .S . soybean farmers and their customers have the freedom and infrastructure to operate, and to meet the needs of U .S . soy’s customers . As stipulated in the federal Soybean Promotion, Research and Consumer Information Act, the USDA Agricultural Marketing Service has oversight responsibilities for USB and the soy checkoff .

For more information on the United Soybean Board, visit us atwww.UnitedSoybean.org or SoyConnection.com .

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