Whole soybeans are the basis of all soy products. Let’s go through the list shall we?
Tofu soybean curd: made from coagulated soymilk, which has been formed into blocks.
Soy Milk: liquid filtered from soybeans that have been soaked, ground fine, cooked, and strained. Used to make soy ice cream, yogurt, and cheese.
Soy Flour: soybeans that have been roasted and ground into a fine powder.
Soy Grits: soybeans that have been roasted and cracked into coarse pieces.
Miso: a fermented soybean paste used for seasoning and in soup stock.
Soy Nuts: soybeans that have been soaked in water and roasted or baked until lightly browned.
Soy Sauce: liquid made from soybeans that have undergone a fermenting process.
Edamame: large soybeans that are harvested while the beans are still green and sweet tasting.
Textured Soy Protein: defatted and dehydrated soy flour that has been compressed into meat-like shapes.
Tempeh: made from whole cooked soybeans that have been fermented and made into a soybean cake.
And it’s not just for noshing!
Soy is used to make a variety of beauty products including shampoo, lotion, and soap. Soy lipids are high in the antioxidant vitamin E, which may help restore damaged tissue and regenerate skin cells.
Sneaking in Soy:
The FDA recommends 25 grams of soy protein a day to help reduce the risk of heart disease. Here are some easy ways to sneak more soy into your diet:
Pour soy milk over cereal or use it in a smoothie.
Substitute soy milk for dairy milk in favorite recipes.
Combine roasted soy nuts with dried fruits for a quick trail mix, or sprinkle a handful of soy nuts over a salad.
Found in the freezer section of the supermarket, edamame (green soybeans) make a great snack or appetizer.
Order bean curd dishes and miso soup at Asian restaurants.
Cube tofu and use it in a stir-fry, or substitute tofu for ground meat in chili or lasagna.
Canned soybeans can be used interchangeably with other canned beans in soups, stews, and bean salads.
Soy flour can be used to replace some, but not all, of the all-purpose flour in a recipe. (Soy flour does not contain the protein gluten responsible for the structure in baked products.) For best results, put two tablespoons of soy flour in a measuring cup; add all-purpose flour to make one cup.
Grill soy burgers instead of hamburgers.
SOY RESOURCE GUIDE
Solae Branded Products
8th Continent Soymilk (8thcontinent.com)
Snapple-A-Day Meal Replacement Beverages (www.snappleaday.com)
V8 Splash Smoothies (v8juice.com)
Gardenburger Meat Alternatives (gardenburger.com)
Mori-Nu Tofu (morinu.com)
Yves Veggie Cuisine (yvesveggie.com)
NuGo Bars (nugonutrition.com)
Linda McCartney Spicy Peanut Pasta with Vegetarian Chicken (linda-mccartney.com)
Body Choice Premium High Protein Cookies (bodychoicenutrition.com)
El Burrito Meat Alternatives (elburrito.com)