Soy foods are derived from the soybean, the most widely grown and utilized legume in the world that has health promoting qualities supported by research, according to The George Mateljan Foundation. Soy is a rich source of protein, essential fatty acids, vitamins, minerals, fiber and phytonutrients called isoflavones, and no cholesterol. Soy foods are a nutritious alternative to red meat, poultry, fish and dairy.
Tofu
Tofu is a popular Asian soy food made from the curds of soybean milk and has a neutral taste that absorbs the flavors of other ingredients. Tofu is made in several types of consistencies ranging from soft or silken form to extra firm texture. Tofu is versatile in how it is served, and can be sautéed in a wok, added to pasta sauces or salads, and made into desserts. According to Allrecipes, some tofu dishes include coconut curry tofu, tofu parmigiana, tofu turkey, sesame Asian tofu stir-fry and chocolate-almond tofu pie.
According to The George Mateljan Foundation, a 4-oz. serving of tofu provides 86.18 calories; 48.78 calories from fat, primarily polyunsaturated and monounsaturated fats and virtually free of saturated fat; 9.16 g of protein or approximately 18 percent of the recommended daily intake; and an excellent source of tryptophan. It is a very good source of protein, manganese, iron, omega-3 fatty acids, selenium, copper, phosphorous, calcium and magnesium.
Tempeh
Tempeh is a popular southeast Asian soy food, primarily found in Indonesia. It is often mixed with rice or millet, fermented and cultured with a fungus, such as Rhizopus oligosporus, and has a chunky, nutty texture, according to The George Mateljan Foundation. Like tofu, tempeh absorbs the flavor from other ingredients. Tempeh can be sautéed, grilled, baked, barbequed, fried or steamed. Some of the numerous scrumptious dishes made with tempeh includes barbeque tempeh sandwiches, tempeh fajitas and tempeh ratatouille, according to Allrecipes.
According to The George Mateljan Foundation, a 4-oz serving of tempeh provides 223.40 calories; 116.15 calories from fat; 20.63 g of protein or approximately 41 percent of the recommended daily intake, and a very good source of manganese. It is a good source of protein, copper, phosphorous, vitamin B2 and magnesium.
Soymilk
Soymilk is made from soybeans that are soaked and strained, according to the United Soybean Board. Soymilk can be made plain or with added flavors such as vanilla, chocolate or carob. It is a delicious and refreshing drink that can be part of any meal or served alone. For vegans, soymilk is a nutritious alternative to milk from cows or goats. Soymilk is an excellent source of protein and B vitamins.
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