The American Dietetic Association recommends introducing soy into your diet slowly by adding small amounts to the daily diet or mixing it into existing foods. Then, once the taste and texture have become familiar, add more.
Because some soy products have a mild or even neutral flavor, it's possible to add soy to dishes and hardly know it's there. Soy flour can be used to thicken sauces and gravies. Soymilk can be added to baked goods and desserts. And tofu takes on the flavor of whatever it is cooked in, making it suitable for stews and stir-fries.
"Cook it with strong flavors such as garlic, crushed red pepper, or ginger," said Amy Lanou, a New York-based nutritionist. "One of my favorites is tofu sauteed with a spicy barbecue sauce." She also suggests commercial forms of baked tofu, which she says have a "cheese-like texture and a mild, but delicious, flavor." If you're new to soy, Lanou also recommends trying a high-quality restaurant that really knows how to prepare soy dishes -- just to see how professionals handle soy.
Soy chefs and nutritionists suggest the following further possibilities for adding soy to your diet:
- Include soy-based beverages, muffins, sausages, yogurt, or cream cheese at breakfast.
- Use soy deli meats, soy nut butter (similar to peanut butter), or soy cheese to make sandwiches.
- Top pizzas with soy cheese, soy pepperoni, soy sausages, or "crumbles" (similar to ground beef).
- Grill soy hot dogs, burgers, marinated tempeh, and baked tofu.
- Cube and stir fry tofu or tempeh, and add it to a salad.
- Pour soymilk on cereal, add it in your cooking, and use it to make "smoothies."
- Order soy-based dishes such as spicy bean curd and miso soup at Asian restaurants.
- Eat roasted soy nuts or a soy protein bar for a snack.
Cooking with Soy
After you've familiarized yourself with soy, you may want to try some soy recipes. Here are two easy-to-prepare recipes. Try them. You'll like them.
Easy Shredded Potato Casserole
from Kathryn McLane, RN, coauthor and publisher of the Tastefully Vegan – Creative Vegetarian Cooking cookbook
- 30 oz Frozen shredded potatoes
- 3/4 c Smart Balance Margarine "Light"
1 1/2 c Soymilk beverage, plain (Silk® brand)
2 T Olive oil, "extra light"
1 c Water-packed tofu, silken
1 1/2 t Salt
- Yield: 8 cups
- Prepare a 9" x 13" baking dish with cooking spray. Spread potatoes out evenly in the dish. Combine soymilk and tofu in a blender. Melt Smart Balance. Add to blender with remaining ingredients and process on high speed until smooth and creamy. Pour cream over potatoes, stir until evenly mixed, and bake uncovered at 375? F, 45 to 50 minutes or until tips of potatoes are golden.
- Variation: Garnish with shredded soy cheddar cheese and return to oven 5 to 10 minutes until cheese is bubbly.
Oven-Baked Macaroni and "Cheese"
from Kathryn McLane, RN, coauthor and publisher of the Tastefully Vegan – Creative Vegetarian Cooking cookbook
- 1 1/2 c Regular elbow macaroni (Or use 2 c "large elbows")
1 1/2 T Cornstarch
1 tsp Salt
1 1/2 c Soymilk beverage, plain (Silk® brand) - 2 T Soy Parmesan cheese, grated
1 1/2 c Water-packed tofu, silken
2 1/2 c Soy cheddar cheese, shredded
2 tsp Fresh lemon juice
- Boil macaroni in salted water until tender and doubled in size. Drain and rinse. Prepare a 10" square casserole dish with cooking spray. Spread cooked noodles into bottom of dish. Combine soymilk, tofu, lemon juice, cornstarch, and salt in a blender and process until smooth and creamy. Pour the soy cream mixture over the noodles. Stir in the Parmesan cheese and only 2 cups grated soy cheese. Reserve the remaining cheese. Cover with glass lid and bake at 350 degrees F, one hour. Garnish with remaining cheese and bake uncovered 8 to 10 minutes more. Remove from oven. Allow to cool and "set up" 5 minutes before serving.
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