Soy is not strictly vegetarian fare anymore. With the endless number of ways to add soy to your diet, even the most carnivorous of us can find a way to benefit from a little soy in our diets.
April is National Soy Foods Month and is intended to increase awareness about the benefits of including soy as a part of your diet.
Soy flaunts many heath benefits. It is high in protein, fiber, calcium, and many vitamins and minerals. It is also low in saturated fat, contains essential fatty acids and is cholesterol free. In addition, studies show a diet including 25 grams of soy daily decreases the risk of cancer, osteoporosis and heart disease and reduces the symptoms of menopause.
Sales from soy products have skyrocketed in the past decades, increasing from $1.5 million in 1980 to $550 million in 2001. The increase can be attributed to improved awareness about health issues and disease prevention. Positive findings from the many studies done on the effects of soy have enticed more and more people to jump on the soy foods bandwagon.
Soy comes in many forms, the most common being tofu and soymilk. With its growing popularity, more food brands are finding ways to add soy to their products. It is also becoming increasingly available in other forms such as nuts, chips, bars and yogurt. Soy is even used as a meat substitute in hamburgers, hotdogs, sausage and even bacon.
Tofu is widely available and can be found in produce section of any grocery store. Tofu is soybean curd that is formed in a block resembling the consistency of soft cheese. It is available in various textures-from soft or silken to extra firm. On its own, tofu is basically flavorless, but will pick up the flavor of any added sauce or spices. The firm variety is a popular stir-fry ingredient, can be added to various sauces or can replace hamburger in pasta dishes and casseroles. This is one easy stir-fry recipe that even a novice cook can handle.
Asian Stir-Fry Dinner
-1 16 ounce block firm tofu
-1 tablespoon sesame seeds
-2 Tablespoons olive oil
-1/2 cup water
-12 cup Szechwan sauce
-1 package frozen Asian vegetable mix
Cut tofu into 1 inch cubes. Sprinkle with sesame seeds. Heat oil in large skillet or wok. Add tofu and brown on all sides. Remove tofu and set aside. Add Szechwan sauce and water to skillet. Stir to combine. Add frozen veggies and stir until heated through, about 3-4 minutes. Serve finished tofu and vegetables over rice.
Soy milk is also widely available in any dairy section and is great in smoothies with its slightly heavier consistency and sweeter taste. Simply replace regular milk with soymilk in recipes. The options are endless-any combination of fruit can be used. Or, skip the fruit and add chocolate or peanut butter for a richer concoction. Just make sure to keep both the banana and soy milk while varying the other ingredients.
Soy Milk Smoothies
-1 cup regular or vanilla soy milk
-1/2 medium banana, either fresh or frozen
-2 Tablespoons frozen fruit juice concentrate
-1/4 cup frozen fruit
Add ingredients to blender. Blend until fully combined.
Soy is also an easy additive in a variety of desserts such as this chocolate mousse recipe-a great excuse to indulge your sweet tooth!
Instant Chocolate Mousse
-1 box instant chocolate pudding mix (4-serving size)
-1-1/4 cup cold soy milk
-1 pkg (10.5 oz) silken tofu
Put the contents of the chocolate pudding mix and the soy milk into a blender container and whirl until very smooth, about 15 seconds. Add the silken tofu and blend again, scraping down sides as needed, until very smooth. Pour into individual serving dishes and chill at least two hours before serving.
Breakfast is a great time to add soy to your daily diet. And what's better than starting off your day with a healthy and delicious stack of pancakes?
Blueberry Oatmeal Pancakes
1-1/4 cups rolled oats
2 cups soy milk
2 egg whites, lightly beaten
1 Tablespoons brown sugar 1 cup blueberries
1-1/2 cups flour (may be all or part whole wheat)
1 Tablespoons baking powder
Combine the oats, soy milk, egg whites and brown sugar in a mixing bowl and let sit 10 minutes to soften. Mix together the flour and baking powder; stir into the oat mixture. Stir in the blueberries (do not thaw if frozen). Using 1/4 cup batter per pancake, cook on a nonstick or lightly oiled griddle or pan until bubbles form on the top. Turn over and cook until the underside is golden.
With all the options, even the pickiest eater can find a way to incorporate soy into their daily diet. Whether it's trading the skim milk in your morning latte for soymilk, choosing an energy bar that contains soy protein, foregoing a standard hamburger for a soy burger or simply popping daily soy protein tablets, including soy in your menu is healthy and increasingly easy task.
