Glossary of Popular Soy Products

If you think soy just means tofu or soymilk, you are in for a surprise. Here we give you the scoop on 16 popular soy foods, including ideas for how to incorporate them into your diet.

Edamame
Edamame are immature soybeans picked while still green and eaten directly from the pod. They are often served in Japanese restaurants and Sushi bars as an appetizer.

Miso
Miso is a rich, salty condiment that characterizes the essence of Japanese cooking. A smooth paste, miso is made from soybeans and a grain such as rice, plus salt and a mold culture, all aged in cedar vats for one to three years. Miso should be refrigerated. Use miso to flavor soups, sauces, dressings and marinades. The easiest, and most well-known, preparation is Miso Soup

Soy Cheese
Soy cheese is made from soymilk. Its creamy texture makes it an easy substitute for sour cream or cream cheese, and it can be found in a variety of flavors in natural foods stores. Products made with soy cheese include soy pizza.

Soy Sour Cream
Soy sour cream is made from soy milk; cultures and souring agents are added to replicate traditional sour cream. It can be used as a substitute for the dairy version in any recipe.

Soy Fiber
There are three basic types of soy fiber: okara, soy bran and soy isolate fiber. All of these products are high-quality, inexpensive sources of dietary fiber.

• Okara is a pulp fiber by-product of soymilk. It has less protein than whole soybeans, but the protein remaining is of high quality. Okara tastes similar to coconut and can be baked or added as fiber to granola and cookies. It has also been made into sausage. Look for okara in natural food stores.
• Soy bran is made from the hull, or outer covering, of the soybean, which is removed during initial processing. The hull contains a fibrous material that can be extracted and then refined for use as a food ingredient.
• Soy isolate fiber, also known as structured protein fiber (SPF), is soy protein isolated in a fibrous form.

Next page: Learn about soy flour, soy meat substitutes and textured soy protein.

Soy Flour
Soy flour is made from roasted soybeans ground into a fine powder. There are three kinds of soy flour available: Natural, or full-fat, which contains the natural oils found in the soybean; defatted, which has the oils removed during processing; and lecithinated, which has had lecithin added to it.

All soy flour gives a protein boost to recipes. However, defatted soy flour is an even more concentrated source of protein than full-fat soy flour. Although used mainly by the food industry, soy flour can be found in natural foods stores and some supermarkets. Soy flour is gluten-free, so yeast-raised breads made with soy flour are more dense in texture. Replace 1/4 to 1/3 the flour with soy flour in recipes for baked goods. Try it in Whole Wheat Banana Soy Muffins, Applesauce Cake, Super Snickerdoodles, Soy Pancakes and quick breads.

Soy Meat Substitutes
This tasty food category consists of artfully simulated deli and other specialty meat products. These meat analogs include soy bacon, soy ham, soy sausage, soy pepperoni, soy turkey, hot dogs, hamburgers and ground "soy" meat. Best of all they don't include nitrites and other preservatives believed to be carcinogenic.

Textured Soy Protein
Textured soy protein (TSP) usually refers to products made from textured soy flour, although the term can also be applied to textured soy protein concentrates and spun soy fiber. Textured soy flour (TSF) is made by running defatted soy flour through an extrusion cooker, which allows for many different forms and sizes. When hydrated it has a chewy texture. It is widely used as a meat extender. One of the more popular brands of TSF is made by Archer Daniels Midland Company, which owns the right to the product named Textured Vegetable Protein (TVP). Textured soy flour contains about 70 percent protein and retains most of the bean's dietary fiber. Often referred to simply as textured soy protein (TSP), textured soy flour is sold dried, in granular and chunk style. It can be found in natural food stores and through mail-order catalogs. Try it in Soy Sloppy Joes.

Next page: Learn about soy sauce, soy yogurt, whole soybeans, soymilk and soy nuts.

Soy Sauce (Tamari, Shoyu, Teriyaki)
Soy sauce is a dark brown liquid made from soybeans that have undergone a fermenting process. Soy sauces have a salty taste, but are lower in sodium than traditional table salt. Shoyu, tamari and teriyaki are specific types of soy sauce. Shoyu is a blend of soybeans and wheat. Tamari is made only from soybeans and is a by-product of making miso. Teriyaki sauce can be thicker than other types of soy sauce, and includes other ingredients such as sugar, vinegar and spices.

Soy Yogurt
Soy yogurt is made from soymilk. Its creamy texture makes it an easy substitute for sour cream or cream cheese. Soy yogurt can be found in a variety of flavors in natural foods stores. Try it in Soy Yogurt Creamed Spinach.

Whole Soybeans
As soybeans mature in the pod they ripen into a hard, dry bean. Most soybeans are yellow; however, there are 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 and can be purchased in natural foods stores and some supermarkets. When grown without agricultural chemicals, they are referred to as organically grown soybeans. Try Spicy Roasted Soybeans.

Soymilk, Soy Beverages
When soaked, ground fine and strained, soybeans produce a fluid called soybean milk or soymilk, which is a good substitute for cow's milk. Plain, unfortified soymilk is an excellent source of high quality protein and B-vitamins. Soymilk is most commonly found in non-refrigerated, shelf-stable, aseptic containers, but can also be found in quart and half-gallon containers in the dairy case at the supermarket. Soymilk is also sold as a powder, which must be mixed with water. An easy way to try soymilk is by using it in your favorite smoothie recipe.

Soynuts
Roasted soynuts are whole soybeans that have been soaked in water and then baked until browned. Soynuts can be found in a variety of flavors, including chocolate-covered. High in protein and isoflavones, soynuts are similar in texture and flavor to peanuts. You can find roasted soynuts in natural food stores and through mail-order catalogs.

Next page: Learn about soy sprouts, tempeh and tofu.

Soy Sprouts
Although not as popular as mung bean sprouts or alfalfa sprouts, soy sprouts (also called soybean sprouts) are an excellent source of nutrition, packed with protein and vitamin C. They can be sprouted in the same manner as other beans and seeds. Soy sprouts must be cooked quickly at low heat so they don't get mushy. They can also be used raw in salads or soups, or in stir-fried, sauteed or baked dishes.

Tempeh
Tempeh, a traditional Indonesian food, is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles or chili. Found in supermarkets, health food and Asian food stores. Try it in Melissa's Marinated Tempeh.

Tofu & Tofu Products
Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients with which it is cooked. Tofu is rich in high-quality protein and B-vitamins and low in sodium. Available in soft, regular, firm, extra firm and silken varieties, tofu can be found in whole, low-fat, and 1 percent fat varieties. It's wonderfully versatile and can be used in salads, baking, cooking, and frying. Firm tofu is dense and solid and can be cubed and served in soups, stir-fried or grilled. Firm tofu is higher in protein, fat and calcium than other forms of tofu. Soft tofu is good for recipes that call for blended tofu. Silken tofu is a creamy product and can be used as a replacement for sour cream in many dip recipes. Tofu is also available as a powder. Give it a try in Vegan Teriyaki Stir Fry.

WHERE CAN I FIND SOY-BASED FOODS?
The most popular soy foods, such as tofu, tempeh, soy flour and soymilk, can be found in local grocery stores, natural or health food stores, and Asian food stores.

Source: The Indiana Soybean Board.