If you're an obligate meat eater, you may steer away from soy-based products as they are generally associated with healthier meal plans. Soy, however, is present in a variety of items that can enhance the flavor of your meat, replace meat altogether and act as a flavorful side dish. For vegetarians and vegans, soy is mostly a way of life, as it is the only plant-based complete protein, meaning it contains all nine essential amino acids for protein synthesis. Regardless of your reasons for using soy, you have a plethora of ways to use soy-based products.
Step 1
Add 1 tbsp. of soy sauce to sautéed vegetables or stir-fry. Due to the salt content of soy sauce, a small amount of soy sauce can bring out the flavors of the dish. Use this condiment sparingly, as you would salt.
Step 2
Substitute soy-based yogurt for its dairy counterpart. Whether you're lactose intolerant, vegetarian or vegan, you can still acquire a healthy dose of calcium from fortified soy yogurt. You can also purchase probiotic soy yogurt, which contains live and active friendly bacteria that may aid in digestion and other gastrointestinal conditions.
Step 3
Use extra firm tofu as a meat replacement. You can skewer, bake, pan fry or sauté tofu, which has a thick texture a little like meat. You can also use tofu as a base for veggie burgers by mixing it with cooked rice and other ingredients. This is particularly helpful in you have to limit your meat intake due to high cholesterol, as soybeans help to lower total LDL levels, according to an April 2007 study published in the "American Journal of Clinical Nutrition."
Step 4
Boil whole soybeans to eat as an appetizer or snack. A staple Japanese food dish called edamame, whole cooked soybeans pop right out of their skin and have a nutty flavor. You can sprinkle a small amount of salt to taste.
Step 5
Drink soy milk instead of cow's milk. Soy milk is naturally cholesterol free, low in fat and provides protein comparable to dairy milk. You can also use soy milk for your baking needs.
Step 6
Cook using tempeh, a fermented soy product that is firmer and more substantial than tofu. You can boil, fry, wrap and grind this food item for a variety of recipes. It has a slightly nutty flavor but is generally mild, making it a versatile ingredient.
Tips and Warnings
- For meat replacement, a general rule of thumb is using 1.5 times the amount of tofu you would for meat. For example, if a recipe calls for 3 oz. of meat, you'll want to use 4.5 oz.
- Although soy is relatively healthy, you should still moderate your consumption.
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