Disclosure: I serve as a Brand Ambassador for the Arkansas Soybean Promotion Board. All opinions are my own. #ARSoyStory
Soy is such a well-known food source all over the world. It is an ideal ingredient in a wide variety of dishes because of its versatility and nutritional benefits. Many people are familiar with the popular edamame, a variety of immature soy beans, but soy nuts are increasing in popularity as well.
Soy nuts aren’t really nuts, but they’re just as nutritious. So often snack foods contain lots of empty calories; soy nuts are full of protein and fiber. They are tasty snacks all on their own, but I like to include them in other dishes as well. We love the Soy Nut (Peanut Butter) Cookies — and no one can tell they do not contain peanuts!
We like taking these Soy Nut Energy Bites along on hikes when a little something is needed as an energy boost or to ward off those “hungries” that seem to come along when you get a good dose of fresh air. Know what I mean?
They make super additions to lunch boxes as well. Your kids will think of them as “surprise” candy– just don’t tell them that they are actually good for them!
And…they are much less expensive than store-bought granola or fruit bars. I believe that calls for a loud, “Hooray!”
We like a variety of dried fruits: apricots, cranberries, dates (remove the pits — don’t ask) and blueberries are probably our favorites. You can really make these to suit your family’s tastes. I use my Vitamix to chop the fruits (Yes, I’m a lucky lady!), but you can chop them by hand if you prefer. The yield will vary according to the size you make these. They are a little sticky so I wrap them individually in waxed paper.
I often use soy nuts like nuts as topping for salads and yogurt, and we really like using them in granola for that added crunchiness and flavor. If you have a favorite trail mix, try replacing some of the nuts with soy nuts, reducing the calorie intake without loss of flavor or protein.
Protein is important for everything from tissue repair and muscle building to maintaining positive blood sugar and energy levels throughout the day. Soy nuts are a good source. A 1-ounce serving provides 10 grams of protein, which is more than the amount found in an egg or 8 ounces of reduced-fat milk. Individual protein needs vary, but an active 150-pound person generally needs about 82 to 116 grams of protein each day. As a plant-based protein source, soy nuts make an especially good snack option for people who eat a vegan or vegetarian diet. (https://healthyeating.sfgate.com/)
Soy also contains isoflavones. Isoflavones have been shown in a large number of studies to help prevent heart disease and several forms of cancer. The University of Maryland Medical Center reports that the isoflavones in soy nuts may help improve bone mineral density. This may help combat disorders like osteoporosis. (https://www.livestrong.com)
For more delicious soy recipes, check out the Arkansas Soybean Promotion Board’s web site, The Miracle Bean.
Ingredients
- 1 Tablespoon vegetable or soybean oil
- 1 - 1 1/2 cups dried fruits, finely chopped
- 1/3 cup dark brown sugar, packed
- 1 - 1 1/4 cups soy nuts, roasted and salted
- 3/4 cup chopped walnuts
- 1/2 cup roasted pumpkin seeds
- 1/3 cup honey, maple or agave syrup
- 1/4 teaspoon salt
Instructions
- Preheat oven to 300 degrees.
- Line a large baking sheet with aluminum foil. Add oil to pan and spread to coat.
- Spread soy nuts, walnuts and pumpkin seeds onto pan in a single layer. Bake 12-15 minutes until slightly toasted, stirring half way through baking time.
- Whisk the honey, brown sugar and salt in a small saucepan until blended. Bring to a boil over medium-high heat, stirring occasionally. Boil until a candy thermometer reaches 270 degrees.
- Immediately pour syrup over soy nut mixture, stirring to coat. Quickly form into balls about the size of a large golf ball (or desired size), pressing slightly.
- Cool completely before storing in an air tight container.
