The Colorful Plate
Soy Products

Soy * (see note at end)

The health benefits of changing to a diet containing soybeans are a hot topic in today’s health conscious society. Soybeans are thought to be among the foods and herbs found to possess high anti-cancer activity. As yet, no specific daily amount of soy has been identified as positively beneficial. Some Americans have copied Asians by including soy in their diet even though soy foods are still uncommon in most American diets.

There are many quick easy ways to include soy in a healthy diet, leading to a diet lower in saturated fat and cholesterol, higher in fiber, and higher in cancer fighting phytochemicals. Some popular soy products and recipe ideas are:

Tofu: Tofu comes in several consistencies; soft, firm, extra firm, and silken, all in a cheese-like block. Tofu has a bland taste by itself, but when mixed with sauces, herbs and spices, absorbs those flavors. Silken and soft tofu have less fat and calories than firm or extra firm, but the fat is largely unsaturated.

Silken Tofu: This product is smooth and creamy and is used for dressings, dips and desserts.

• Stir into tomato sauce or soup
• Use instead of cream for a low-fat Alfredo sauce
• Substitute for mayonnaise or sour cream in salad dressings or dips by stirring in dried onion soup or ranch dressing mix.
• Make icing by mixing with a favorite instant pudding mix.

Soft Tofu: Soft tofu is moist and firmer than silken tofu. Use it for dips and recipe substitutions.

• Substitute for soft Italian cheeses in a favorite pasta dish.
• Stuff large shells with mashed soft tofu blended with Italian herbs and spices, cover with favorite sauce and bake.
• Blend with fruit, low-fat milk for a breakfast shake. Sprinkle dry cereal over the top.

Firm and Extra-firm Tofu: This is a soy product that will hold its texture and shape in salads, stir frys and soups.

• Use for imitation egg salad. Cut into small pieces or crumble, and add celery, onion, black pepper, low-fat mayonnaise and a little mustard.
• Add to a shish-ka-bob and grill with sweet peppers, cherry tomatoes, summer squash and mushrooms. Serve over rice or couscous.
• Use in place of meat or chicken in a stir-fry or fajita dish. Place a paper towel on a plate, divide the tofu lengthwise and place halves on the paper towel, place second plate on tofu to press and drain. Cut into bite size pieces and stir-fry.

Tempeh: Tempeh is a chewy, low sodium flat cake with a mild, smoky flavor.

• Marinate in a favorite sauce and then grill.
• Mix cut up pieces into casseroles, chili or soup.
• Grill a tempeh, cheese and tomato sandwich.

Meat Analogs: Meat Analogs have similar characteristics to meat, and can be shaped and flavored to mimic chicken, sausage, beef, and pork products.

• Use on a low-fat pizza or Italian sub with soy pepperoni.
• Use soy crumbles in a taco or Sloppy Joe mix.
• Replace the meat in a casserole or soup with soy crumbles.

Textured Soy Protein: This is product with characteristics similar to ground beef. It is sold in dry form and rehydrated with boiled water.

• Use as a substitute in recipes calling for ground meat.

Soy Milk: Like regular milk, soy milk comes in regular, low-fat and non-fat versions. It can be purchased in its natural flavor, vanilla, chocolate, almond or carob. It is often fortified with calcium and vitamin D, and so is useful for those with lactose intolerance.

• Use instead of regular milk in puddings or other desserts.
• Make hot chocolate.
• Pour over a favorite cereal.
• Add to cream soups and sauces.

Soy Flour: Unlike grain flours, soy flour comes in full-fat or low-fat variety, and is made from roasted, ground soybeans.

• Replace one-fourth of total flour of a recipe with soy flour.
• Thicken low-fat sauces, gravies or soups.

Soy Powder: Soy powder is very refined soy protein and contains the largest amount of protein of all soy foods.

• Add to hot cereal, pudding, yogurt, cottage cheese, shakes, casseroles.

In part from The Soy Connection, Summer, 1998 * NOTE: Some researchers have found that a chemical component in soy can suppress thyroid function which could cause problems for people with an underactive thyroid (hypothyroidism). Before adding large amounts of soy products, people with thyroid problems should check with their doctor.

Soy is known to contain minimal amounts of a chemical (phytoestrogen) which is thought to have similar action as the body’s own estrogen. Women who have had breast cancer may want to consult their doctor before consuming large amounts of soy products.

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