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By Whitney English and Alex Caspero of Plant-Based Juniors Soy foods are an excellent source of nutrition for children. They’re packed with nutrients of focus that support critical periods of growth and development and they come in a form and taste that kids love. They’re also a convenient food for busy parents; many forms of soy including edamame, tofu, and soy milk require little to no prep for a delicious, nutritious meal or snack. Nutrition of Soyfoods Many soy foods are good sources of protein, omega-3 fatty acids, fiber, the B vitamin-like nutrient choline, and minerals such as iron and zinc, all of which are priority nutrients for young children. Tofu, for example, contains 11 grams of protein per 3 oz serving, which is 85% of the RDA for a 1-3-year-old. It also contains 2 grams of iron and more than 1 gram of zinc. Soy milk is another incredibly nutritious option for young children, providing 7 grams of protein per 1 cup serving and 4 grams of healthy fat. Soyfoods are also the best plant-based source of choline, a B vitamin-like nutrient that is essential for brain health and development, especially during the first 1000 days of life. Choline content is one, of many, reasons we recommend including soyfoods in the diets of babies. One cup of soymilk contains 57 mg of choline, about ¼ of the daily needs of a 1-3-year-old. Why We Love Soyfoods for Kids Not only are soyfoods super healthy, they’re also incredibly convenient, palatable, and easy to prepare for kiddos. Frozen edamame can be added to lunch boxes and snack bags to help keep meals cool and will thaw by the time they’re ready to be eaten. Firm, extra firm, and super firm tofu is ready-to-eat and can be simply chopped, tossed with sauce or spices, and warmed up or even eaten raw. In fact, one of our kid’s favorite first foods was cold, unseasoned tofu cubes – not exactly the most appealing meal for adults, but approachable for children. This is because tofu’s neutral taste is easily accepted by picky palates. Tofu readily takes on whatever flavor you want to add, or no flavor if that’s what your kids prefer! Tofu’s texture also makes it a perfect first food for babies. It’s firm enough to stay together when grasped by a baby’s palm, but soft enough to be mashed between their gums. Our kid’s loved tofu marinara strips when they were first feeding, which is essentially firm tofu cut into strips and marinated in a tomato-based sauce. Our Favorite Ways to Serve Soy to Kids There are endless simple, delicious ways to incorporate soyfoods into kid’s diets. Here are a few of our favorite: Tofu nuggets: extra-firm tofu is torn into “nuggets,” tossed in cornstarch and spices, and cooked to crispy perfection. Chocolate tofu pudding: silken tofu is blended with cacao and a little maple syrup for a decadent, healthy snack. Tofu yogurt: silken tofu is blended with fruit for a tasty dairy alternative. Miso paste blended with cashews for a creamy, savory pasta sauce Steamed and lightly salted edamame pods – fun for kids to open! Roasted tofu cubes served with BBQ sauce Tofu egg sandwiches or a tofu scramble for breakfast Tropical tempeh skewers – kid’s love getting to thread their own skewers Soy milk and silken tofu blended into smoothies and smoothie bowls for a protein boost Bottom Line: Soyfoods are delicious, nutritious and easy to incorporate! We recommend including 2-3 servings a day.

Linda Funk Executive Director The Soyfoods Council 515.491.8636 lfunk@thesoyfoodscouncil.com Ankeny, Iowa, July 11, 2023— Iowa professional chefs have until August 31 to submit their original recipes featuring turkey and soyfoods for The Perfect Pairing: Turkey and Soy Recipe Contest. Contestants will compete for a portion of $15,000 in cash prizes. The competition is sponsored by the Iowa Turkey Federation and the Iowa Soybean Association to promote the creativity and expertise of the state’s chefs as they develop new turkey and soy menu items. The three recipe categories for The Perfect Pairing contest are Soups, Bowls, and Small Plates (appetizers and snacks) combining the two high-quality proteins. In each category, $5,000 in cash awards will be distributed. First place winners each receive $2,500; second place awards are $1,500, with third place prizes of $1,000. All winners will be awarded display plaques for their restaurants. Chefs also will feature their recipes on the menu for three months, providing restaurant patrons with an opportunity to enjoy the award-winning dishes. The top three winners in each category will have a photo shoot for media purposes. Winning recipes and photos will be provided to foodservice publications and featured in social media programs. Here’s how to enter: Chefs from Iowa restaurants or other commercial foodservice operations should submit their recipes to The Perfect Pairing: Turkey and Soy Recipe Contest by August 31, 2023 to lfunk@thesoyfoodscouncil.com. Qualifying turkey ingredients: Recipes should include new applications for ground turkey, turkey tenderloins or turkey breast meat. No turkey burgers, deli meats or Thanksgiving recipes, please. Qualifying soy products: Edamame, TVP® (Textured Vegetable Protein, also called TSP or Textured Soy Protein), miso and tofu—silken or water-packed. Soybean oil also may be included as an ingredient. Competition judges will be looking for the most creative, innovative recipes pairing turkey with soy in ways that address today’s eating trends. For example, entries can feature turkey and soy pairings that appeal to snackers, adventurous restaurant-goers seeking out global tastes, or flexitarian consumers who want new, lighter menu options. Winners will be announced in October, 2023. # For more contest information, visit The Soyfoods Council website at www.thesoyfoodscouncil.com and the Iowa Turkey Federation at www.iowaturkey.org #

Media Contact: Linda Funk Executive Director The Soyfoods Council 515.491.8636 lfunk@thesoyfoodscouncil.com Ankeny, Iowa, January 23, 2024—This Valentine’s Day, serve feel-good, better-for- you recipes, thanks to The Soyfoods Council’s wide selection of easy, family friendly ideas for meals, snacks and entertaining. Read the label. Soyfoods wear their heart on their sleeve, and there’s plenty to love about them. When you choose soyfoods made with verified sustainably grown U.S. soy, you’re keeping personal health as well as the health of the planet in mind. According to Innova Market Insights, shoppers say they are influenced to purchase foods produced with innovative farming practices by the belief that these foods are better for the planet, more natural, and offer a reduction of health risks. Approximately 95% of U.S. soy farmers follow the U.S. Soy Sustainability Assurance Protocol (SSAP). Soyfoods support nutrition trends by offering affordable, high-quality plant protein. Soy is a complete protein that provides all the essential amino acids in the amounts needed for health, without the large amount of saturated fat that typically comes with animal sources of protein. One cup of soymilk, for example, provides 7 to 8 grams of cholesterol-free complete protein. One cup of silken tofu offers approximately 8 grams of protein. Soybean oil (commonly labeled as vegetable oil) is a versatile ingredient to keep on hand for dressings, sauces, frying, sautéing and baking. Soybean oil has been authorized by the U.S. Food and Drug Administration (FDA) to use a qualified health claim linking it to a reduced risk of coronary heart disease. Enjoy soy and create the following easy, memorable soyfoods-inspired dishes to share for Valentine’s Day. Make shareable dips with tofu. Easy does it for cozy entertaining with appetizers like Sundried Tomato Tofu Dip made in a blender. All you need are 8 oz. of soft tofu, a package of softened cream cheese and a package of Ranch seasoning dressing mix. Stir in chopped sundried tomatoes, dried onion, and garlic powder. Cover and chill for an hour and serve with vegetable dippers or crackers. Pair pasta and tofu to feed a family, small gatherings, or for a romantic dinner for two. On Valentine’s Day, you want to spend time with those who matter to you, not in the kitchen. That’s why Easy Stuffed Shells are a good main course choice. The luxurious filling for one box of large, cooked pasta shells features soft silken tofu. Combine the tofu with 2 cups of shredded mozzarella, ¾ cup grated Parmesan, 1 egg and 2 Tablespoons of chopped fresh parsley. If desired, add 2 cups of ground beef, chicken, turkey or pork to the mixture. You’ll need a 26- oz. jar of your favorite pasta sauce. Arrange shells in a baking dish atop a bit of the sauce, then pour remaining sauce over the stuffed shells. Cover with foil and bake for about 45 minutes. Discover why chocolate and soy are a loving couple. What could be simpler than a three-ingredient pie filling that can be served in a ready-made chocolate cookie crumb pie crust or spooned into parfait glasses? Chocolate Peanut Butter Tofu Tarts feature a package of fortified silken tofu, ½ cup creamy peanut butter, and ½ cup melted semisweet chocolate chips. Add about 2 Tablespoons of soymilk, or more if needed, until the filling reaches a spreadable consistency. Serve chilled. For detailed recipes from The Soyfoods Council, visit the website at www.thesoyfoodscouncil.com. You’ll also find cooking tips and updates on soyfoods and your health. # About soyfoods and sustainability: Sustainability is a soy tradition. U. S. soybean farmers have been practicing sustainable agriculture methods for decades. Currently, 95% of U.S. soy growers are committed to sustainable farming practices and partner with the USDA to implement conservation programs. Soyfoods may play a significant role as a source of protein that minimally contributes to greenhouse gas (GHG) emissions in comparison to other protein sources. About the Soyfoods Council: The Soyfoods Council is a non-profit organization, created and funded by Iowa soybean farmers, providing a complete resource to increase awareness of soyfoods, educate and inform media, healthcare professionals, consumers and the retail and foodservice markets about the many benefits of Soyfoods.

Sammy Mila Crème Cupcakes Des Moines, IA 18 Oreos, crushed 3 tablespoons butter, melted 1-12.5 oz pkgs Nori-Mu Fortified Silken Tofu ½ cup creamy peanut butter ½ cup semi-sweet chocolate chips, melted 2 tablespoons soy milk In a medium bowl, combine crushed Oreos and melted butter. Transfer Oreo mixture to a 14x4-inch rectangular tart pan or a 9-inch round tart pan. Press into the bottom and halfway up the sides. Chill until ready to use. Meanwhile, in a blender combine tofu, peanut butter, melted chocolate, and milk. Blend for 4-5 minutes, or until smooth, scraping as needed. Spread the tofu mixture over the chilled crust; chill for at least 1 hour or up to 24 hours, covering if chilling more than 4 hours. Slice and serve. Garnish with an additional drizzle of melted chocolate, if desired. Yield: 8 servings *To make this gluten-free: use gluten-free oreos *To make this vegan: use vegan butter, vegan chocolate chips *To make this vegan AND gluten-free: make all changes as listed above

8 ounces soft tofu 1 package (8 oz.) cream cheese, softened 1 package (1 oz.) ranch seasoning dressing mix 1/3 cup chopped, drained, marinated sun-dried tomatoes 1 teaspoon dried minced onion 1/4 teaspoon garlic powder Vegetable dippers or crackers Blend or process tofu until smooth. In a medium bowl combine blended tofu, softened cream cheese, and seasoning mix until smooth. Stir in chopped tomatoes, dried onion, and garlic powder. Cover and chill 1 hour. Serve with vegetable dippers or crackers. Makes 2 cups dip.

18 large pasta shells 1 26-ounce jar of your favorite pasta sauce 1 egg 1  (12.3-ounce) package silken soft tofu (mashed) 2  cups shredded mozzarella cheese, divided ¾  cups grated Parmesan cheese, divided 2 tablespoons chopped fresh parsley 1. Cook pasta shells according to package directions; drain. Preheat oven to 350°F. Spray bottom of 13 X 9 X 2 inch glass baking dish with non-stick cooking spray. In large bowl, beat egg. Stir in tofu, 1 3/4 cups mozzarella cheese, 1/2 cups Parmesan cheese and the parsley. 2. To assemble, spread 1 cup of the sauce in baking dish. Fill cooked shells with tofu/cheese mixture. Arrange filled shells in the baking dish. Pour remaining sauce over shells. Top with remaining mozzarella and Parmesan. 3. Bake, covered with foil, until bubbly, about 45 minutes. Uncover and continue cooking until cheese is melted, about 5 minutes. Let stand 5 minutes before serving. Yield: 6 servings. CALORIES 26 (7% from fat); FAT 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); PROTEIN 3.9g; CARBOHYDRATE 24.7g; CHOLESTEROL 4mg; IRON 1.4mg; SODIUM 227mg; CALCIUM 20mg; ***If meat is desired, add 2 cups ground beef, chicken, turkey or pork that has been browned. Drain fat off before adding to tofu mixture.

In a blender, blend ¼ cup plain soymilk 2 Tablespoons sugar or other sweetener 1 teaspoon cornstarch ½ teaspoon vanilla 1/2 cup soybean oil (vegetable oil) Instructions Slowly drizzle in 1/2 cup soybean oil (vegetable oil) with the motor running. Blend until smooth and creamy. Chill for 1 hour before using.

Ingredients 1 cup dried whole shitake mushrooms 1 clove garlic, minced 1 cup chopped red onion 1 tbsp. soy oil (vegetable oil) 32 oz. chicken broth 12-oz. silken tofu, cubed 1 tbsp. soy sauce or fish sauce 2 tbsp. sliced green onion tops Instructions Soak dried mushrooms in boiling water for 1 hour or overnight. In a large saucepan cook onion and garlic in hot oil until tender. Add broth, tofu, and soy sauce. Bring to boiling, reduce heat, and simmer for 5 minutes. Serve sprinkled with green onion. Notes Serves 4 to 6

Yakitori Skewers In a bowl combine: 2 Tablespoons miso 2 Tablespoons brown sugar 2 cloves garlic, crushed 1 Tablespoon ginger root, minced very fine ½ cup orange juice 1 Tablespoon soy sauce 1 teaspoon Gochutgaru chili flakes, optional 1 turkey tenderloin, cut into ½ inch cubes. Place turkey in Yakitori marinade then refrigerate for a minimum of 4 hours, no longer than 12. Divide into 4 portions and skewer onto bamboo skewers. Lemongrass Sauce In a blender or food processor, mix until smooth: 6 ounces silk tofu ½ stalk lemongrass, chopped fine 1 Tablespoon fresh lemongrass juice Let sit for 4 hours and strain. Mix in: 1 teaspoon mint leaves, minced fine 1 teaspoon basil leaves, minced fine Salt and pepper, as needed Grill turkey skewers until internal temperature reaches 165 F, let rest 5 minutes. Fried Tofu In a bowl combine: ½ cup cornstarch 1 Tablespoon Mali Spice Mix Cut 6 ounces of extra firm tofu into ½ inch cubes. Toss in Mali Spice mixture. Heat 2 cups soy fry oil in a 4-quart cast iron pot, traditional fryer or high sided fry skillet to 350. Fry until light brown and crunch. Set aside on a plate and paper towel to drain. Turkey Fried Rice Heat 2 Tablespoons soy fry oil in wok and add: 1 teaspoon ginger, minced fine ½ cup carrot, mined fine Add 6 ounces ground turkey and cook through. Make a well in the middle of the wok and add 2 beaten egg, stir and cook until done. Add and toss until well incorporated and heat thoroughly: 3 cups cooked rice ¾ cup edamame, shelled 2 Tablespoons soy sauce 1 Tablespoon sesame oil 6 ounces fried tofu ½ cup green onion, sliced ¼ inch thick To Serve Place fried rice into a bowl. Place Yakitori skewer over the rice. Drizzle turkey with lemongrass sauce. Garnish with cilantro sprigs.

1-10 ounce jar Lemon curd 1-12 ounce silken firm tofu box Garnish with raspberries (or fruit of choice) In a blender, add lemon curd and tofu. Blend until smooth. When ready to serve- Add lemon mixture to individual graham cracker crust shells Or Layer in parfait glass with whipping cream or soy whip Garnish with raspberries or fruit of choice and small mint leaf. Yield: 8-10 servings

This recipe is from Elizabeth Karmel, grillmaster and author of Taming the Flame; A Southern Girl’s Sassy Guide to Grilling and BBQ. This desert is so easy and incredibly delicious, a real show stopper. 16-ounce container silken firm tofu cup confectioner’s sugar cup Scharffen Berger Cocoa or other Best Quality Cocoa tablespoon vanilla tablespoon corn syrup individual, prepared graham crust pie shells ½ pint of heavy whipping cream, whipped fresh raspberries for garnish shaved chocolate or mini chocolate chips for garnish Combine tofu, confectioner’s sugar, cocoa, vanilla and corn syrup in a blender. Blend until smooth, then chill for 30 minutes. Spoon into individual pie shells and chill loosely covered in the refrigerator until ready to serve. Top with whipped cream and garnish with raspberries and shaved chocolate just before serving.

Building a Better Meal Read how to improve these popular portable meals to avoid the common pitfalls in the article below and check out our awesome healthy sandwich, wrap and burrito recipes below! https://health.usnews.com/wellness/food/articles/how-to-make-a-healthy-sandwich?fbclid=IwAR3I3mUtx4NC9FIHQ4_6pZ5Hjq2uJwjM4tNkPrQYR5n4CZ5Xt2tBKJ7OOz4 Tempeh Reuben Sandwich 2 tablespoons soybean oil 3 tablespoons balsamic vinegar 3 tablespoons Tamari 1 tablespoon vegan Worcestershire sauce 2 tablespoons raw apple cider vinegar 2 teaspoons liquid smoke 2 cloves garlic, minced 1 teaspoon onion powder 1 teaspoon dried mustard 1 teaspoon dried coriander 1 teaspoon smoked paprika 1-8 ounce package Tempeh, cut into 8 strips 1 tablespoon soybean oil 4 tablespoons vegan butter, divided 4 slices rye bread 1 cup sauerkraut, divided ½ cup onion rings, sautéed, divided ½ cup red pepper, sliced, sautéed, divided Place the first 11 ingredients in a small glass bowl, mix to blend. Add tempeh, marinate for at least 1 hour. Heat skillet or griddle add 1 tablespoon oil. Add tempeh, cook tempeh for about 3 minutes each side until browned, remove from heat. Spread 1 tablespoon vegan butter on 2 slices of rye bread, place on hot griddle, slather with Russian Dressing (recipe below). Top with equal amounts of tempeh, 1/2 cup sauerkraut, 1/2 cup sautéed onions and red peppers. Top with second slices of rye that is also spread with Russian Dressing, place dressing side down on the slices of bread. Cook until the bottom slices are browned, about 2 minutes. Spread the top slices of bread with remaining vegan butter. Carefully flip the sandwich over to brown the other side. Serve while hot. Yield: 2 sandwiches. Russian Dressing 1/3 cup vegan mayonnaise 2 tablespoons. ketchup 1 tablespoon prepared horseradish 1 tablespoon sweet relish 1 teaspoon vegan Worcestershire sauce 1/8 teaspoon hot sauce or Sriracha 1 pinch black pepper 1 pinch smoked paprika In a medium mixing bowl, add all ingredients. Stir to blend. Kerri Rush, Fresh Café and Market. 12493 University Ave. Clive. IA 515-221-2700 & 515.440.4700 freshcafeandmarket.com SoyNut Butter Pita Pocket Yield: 1 pita half ½ whole wheat pita pocket 1 Tbsp SoyNut Butter 1 Tbsp apple butter 6 apple slices 1. Spread SoyNut butter and apple butter on pita half. Arrange apple inside pita. CALORIES 231; FAT 6.5g; PROTEIN 7g; CARBOHYDRATE 38g; CHOLESTEROL 0mg TOFU STUFFED PITA Chef Christopher Koetke CEC CCE 1 lb. extra firm tofu, sliced into ¼” slices and patted dry 2 T. extra virgin olive oil 1 T. lemon juice 2 cloves minced garlic 1 T. minced onion 1 T. dry oregano 2 t. ground black pepper 1 t. salt Mix all ingredients except for the tofu. Lay tofu slices on a sheet tray. Brush one side of the tofu with the olive oil mixture Turn the slices over and apply the remaining olive oil mixture to the slices. Let marinade in the refrigerator for 2-8 hours. Bake tofu slices in a 425° oven for 25 minutes. (Turn the slices over half way though the cooking process.) The finished slices should be lightly browned and very aromatic. They can also be easily reheated. Serve inside a warm pita pocket with sliced onion, sliced tomato, minced parsley, and soy-based or traditional yogurt tzatziki sauce. Soy-based Tzatziki Sauce 12 oz. pureed soft silken tofu 2 ½ t. lemon juice (depends on soy product) 1 c. grated cucumber, pressed between hands to remove excess moisture 1-2 cloves minced garlic (2 will be quite garlicky) 3/8 t. salt 1/8 t. white pepper 2 T. extra virgin olive oil Combine all ingredients. Let marinate in cooler for at least 2 hours. Tofu Egg Salad Chef Scott Stroud Tofu Mayonnaise 2 – (12.3 ounce) packages extra firm silken tofu, divided 1 tablespoon lemon juice 2 tablespoons Dijon mustard 1 teaspoon garlic powder 1 tablespoon granulated sugar 2 tablespoons kosher salt 1 cup soybean oil In a food processor, combine 1 package of silken tofu (with the water) lemon juice, mustard, garlic powder, sugar, salt and vegetable oil. Blend until smooth. Set aside. Tofu “Egg” Salad 1 (14 ounce) package water-packed firm tofu, drained and crumbled 1 (14 ounce) package water-packed extra firm tofu, drained and diced 2 tablespoons chopped dill pickle chips 1 tablespoon turmeric 3 tablespoons minced green onion 3 tablespoons minced parsley 1 tablespoon whole grain mustard In a large bowl, add diced and crumbled tofu; mix together. Add remaining ingredients; mix together well. Add tofu mayonnaise, gently mix. Yield: enough filling for 16 sandwiches. Use favorite bread or croissants for making sandwiches. Chicken and Cheese Quesadillas with Edamame Salad Topping Transform an ordinary quesadilla into an extraordinary meal when you top it with this salsa- like topping. And by all means, make a double batch of the topping to have on hand: stir it in to salads, top grilled salmon, or eat as a side dish just as it is. For the edamame salad: 2 cups cups frozen shelled edamame, divided 1 pint cherry tomatoes, quartered 1/4 cup finely chopped red onion 1 tablespoon fresh lime juice 2 tablespoons chopped fresh cilantro, optional 1/2 teaspoon salt For the quesadillas: 2 tablespoons vegetable oil 1 cup chopped onion 2 garlic cloves, minced 1 (8 3/4-ounce) can corn kernels, drained 2 cups shredded cooked chicken, such as rotisserie chicken 1 1/2 cups shredded Mexican four cheese blend 1/4 teaspoon salt 6 (7-8 inch) flour tortillas 1. To make the topping: Bring 2 quarts of lightly salted water to a boil in a medium saucepan over high heat. Add the edamame, return to a boil and cook until tender, 6-7 minutes; drain and rinse under cold water then drain again. Transfer 1 1/2cups edamame (reserving ½ cup to add to chicken and cheese mixture) to a bowl and stir in the tomatoes, onion, lime juice, cilantro and salt; mix well and refrigerate until ready to serve. 2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 2-3 minutes. Add the corn and ½ cup edamame, cook 2 minutes longer. Transfer to a bowl and stir in the chicken, cheese, and salt; mix well. 3. Put one tortilla on a work surface and spread the lower half of it with 1/2 cup of the chicken mixture. Fold the top half of the tortilla over the filling to form a semi-circle. Repeat with the remaining tortillas and chicken mixture. 4. Wipe out the skillet with a paper towel and return to the stove over medium heat. Add the quesadillas 2 at a time and cook 3-4 minutes per side or until lightly golden and hot. Divide among 6 plates and top each with 1/2 cup of the edamame salad. Makes 6 servings Nutritional analysis per serving: 486 calories, 31 g protein, 43 g carbohydrates, 7 g fiber, 22 g fat, 9 g saturated fat Tempeh Burrito Filling 8 oz tempeh cut into 1/2” cubes (this is approximately 120 pieces) 3 T. extra virgin olive oil 1 onion, sliced thinly 2 garlic cloves, minced 1 1/2 T. chile powder 1/2 t. chipotle powder (more if increased heat is desired) 1 1/2 c. water or stock 2 T. cider vinegar 1/2 t. cumin 1 t. salt (this amount may be more or less depending on the amount of salt in the chile powder) 3 T. tomato sauce 2 t. sugar 1 can (15 oz) black soybeans, drained Bring to a boil 1 qt. of water. Add tempeh and simmer for 15 minutes. Drain in a colander and rinse briefly with water. Pat dry. In a large sauté pan, lightly brown the tempeh in 1 1/2 T. olive oil over high heat. Remove from pan and reserve. Do not allow the tempeh to become too brown. In the same sauté pan over moderate heat, sauté the onions in the remaining olive oil until they are translucent and lightly brown. Add garlic and cook for 2 more minutes. Add chile and chipotle powders. Cook for just a few moments, or until you can smell the chile. Immediately add the water or stock so that the chile and chipotle powders do not burn and become bitter. Add remaining ingredients and the tempeh. Bring to a boil and reduce to a simmer. Simmer for 30 minutes. Taste for seasoning and serve wrapped in a burrito along with traditional accompaniments such as: Cilantro Cheese Avocado slices or guacamole Diced tomato Yield: Enough filling for 6-8 burritos