Soy foods have become increasingly popular as interest has grown over natural-foods diets and soy-heavy Asian cuisines. Soy is a plant native to southeastern Asia that produces high-protein beans that can be consumed in bean form or processed through fermentation to produce soy products like miso, tempeh and tofu. The Mayo Clinic says that soy is thought to provide many health benefits, including decreased risk of some cancers, assisting in weight loss, mitigating cardiovascular disease factors, reducing symptoms of menopause and helping arthritis symptoms. Soy is a versatile food that can be eaten in many ways.
Step 1
Try edamame. Edamame, or whole green Asian soybeans, are cooked and available frozen in many grocery stores. Low-calorie, high-protein and high-fiber, they have a nutty flavor that complements salads and stir-fries. In addition, they can be eaten plain and lightly salted as a simple side dish or a snack.
Step 2
Enjoy soy dairy alternatives. For people who cannot eat dairy or who simply enjoy the flavor of soy non-dairy items, soy milk, soy cheese, soy yogurt and soy ice cream can provide healthy nutrients while avoiding dairy products' saturated fat and lactose. Many soy non-dairy foods are fortified with calcium as well.
Step 3
Use tofu as a vegetarian protein source in meals. Cubed tofu is a common addition to Asian stir-fries and noodle dishes, easy to cook and packed with protein and nutrients. But tofu can also be cut into slices, marinated and grilled, baked or broiled to serve as a meatless entree.
Step 4
Try soy-based vegetarian burgers, hot dogs, sausage, "crumbles," bacon and other meatless protein products. Many soy-protein products are available in the freezer section of the supermarket. These products are high in protein, often low in fat and quick to prepare. This form of soy can be a healthful choice for a fast, easy vegetarian meal.
Step 5
Use textured vegetable protein, or TVP, in meals. The Illinois Center for Soy Foods states that TVP is a processed soy product similar to meat in texture. It can be used in chili, stews, burritos and burgers as a healthy meat alternative.
Things You'll Need
- Various soy products
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