The Mighty Soybean - The Only Complete Plant Based Protein

Soy protein is the only plant protein with all eight essential amino acids, making it equivalent to animal protein. It’s a lean, green, protein machine.

Soy is very nutritious and one cup of cooked soybeans supplies: 

- 57% DV protein - 41% DV fiber - 49% DV iron - 18% DV calcium

- At least 18% DV of 10 other essential vitamins and minerals

- Rich in health promoting bioactives, such as isoflavones, saponins and phytosterols, as well as the omega-3 fatty acid ALA.

KEY FACTS TO KNOW:

·  Phytoestrogens—isoflavones in soy and other plants—possess antioxidant and antimicrobial properties. They are the source of much past confusion over soy safety; however, research confirms their safety in humans. Phytoestrogens are structurally similar to estrogens, but act differently and are much weaker.

·  Soy is beneficial for athletic performance and muscle recovery, and is rich in antioxidant compounds that may help reduce oxidative stress associated with exercise. Soy protein provides an “intermediate” rate of amino acid release, and when combined with other proteins, such as whey and casein, offers a sustained delivery of amino acids to muscles.

·  Studies show moderate intake of two to three servings of soyfoods a day are safe.  

o  A serving is: 1 cup soymilk or cultured soymilk “yogurt”; 1/2 cup cooked soybeans, edamame, tempeh or tofu; 1/3 cup soynuts; a soy-rich nutrition bar; or a veggie burger.

TUNA EDAMAME SALAD
Prep Time: 5 minutes ; Makes: 4 servings 

·  1 cup edamame (shelled, steamed)

·  1 cup cherry tomatoes, cut in half

·  1 cup carrots, shredded

·  6 oz. can tuna, water packed, drained

·  1/2 cup golden raisins

·  1/4 cup red onion, diced

·  1/4 cup reduced-fat Italian dressing

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