Including Soy Foods in Your Menus

Soy has gained a lot of attention in recent years, as it is a healthy alternative source of protein for those who maintain a vegetarian or vegan lifestyle.  However, soy foods are not just for the vegetarian, it can be incorporated into anyone’s meal plan, whether you eat meat or not.  To help people become more familiar with the health benefits of soy and how it can be used in cooking the Soyfoods Association of North America hosts National Soyfoods Month every April.

All soy foods originate from the soybean, a legume native to East Asia that is complete with B vitamins, iron, potassium, calcium, dietary fiber and high quality protein.  Studies have shown that incorporating soy into your meals from a young age can prevent certain diseases later in life, such as breast cancer, heart disease and obesity.  In fact, the isoflavones present in soy have been researched particularly for their role in reducing the symptoms related to menopause in women.

Tofu is the most common soy food on the market, and can be used in a variety of recipes including egg dishes, vegetarian stir fries, burgers or pasta entrees.  Crumbled tofu can also be used as a heart healthy replacement to ricotta cheese! Though tofu is the most versatile soy food, there are numerous soy products right at your fingertips that can allow you and your family to enjoy healthy options at every meal and snack.

Before you begin including soy into your meal plan, consider all of the following soy food options to best meet your taste preferences:

• Soy Milk: This is a great dairy substitute if you are lactose intolerant.  You can even purchase soy-based yogurt!  Soy milk offers a creamier texture than regular milk, which makes it a delicious creamer for your morning coffee.  It can be used in smoothies, sauces, gravies and soups, but remember to always read the ingredient label – certain varieties of soy milk contain a lot of added sugar.
•  Edamame: Edamame are young soybeans that resemble an enclosed peapod that contains 2-3 individual edamame beans.  You can bite the beans right out of the shell for a fun-to-eat (kid friendly) nutritious snack!  Edamame can be found in the frozen section of your supermarket and can even be used for an easy to prepare side dish.
• Soy Nut Butter: Soy nut butter is a great substitution for peanut butter. This creamy spread can be warmed up and used for a protein-rich dip for pretzels and vegetables.
• Tempeh: Like tofu, tempeh is a delicious meat alternative that can be cooked with either dry or moist heat!  Grill slices of tempeh to add to sandwiches, use it to replace beef in burgers, sloppy joes or chili, or chop it up with light mayo and veggies to make a “chicken” salad.

As you can see, soy comes in many shapes and sizes so don’t limit yourself!  Get creative and use National Soyfoods Month as the perfect time to find the perfect fit for soy foods in your meal plan!

Your turn to take action: What is your favorite soy food?

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