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The Joy of Soy

Six easy ways to sneak soy products into your diet


Baked tofu is available in flavors ranging from spicy to sesame. I especially like baked tofu, mainly because it can be eaten immediately or added to recipes without any preparation. Eat it as it is with crackers, or add to a sandwich spread, the filling of a vegetarian burrito, or other mixed dish or casserole. Journal in the main-dish category as tofu without added fat. One serving is 4 ounces.

Soymilk (unflavored or flavored) is usually available in plain, vanilla, and chocolate. Some brands taste better than others; Silk brand is my personal favorite. Depending on how well you like soymilk, you can drink it plain, add it to cold cereal, make oatmeal with it, or add to coffee, shakes, and smoothies. (If you use it to make instant pudding, use half soymilk and half cow's milk; otherwise it may not thicken well). Journal unflavored soymilk as soy milk (in the dairy products category). Journal flavored soy milk the same way, but add 1 teaspoon of sugar per cup of soy milk.

Soy flour works well to replace some of the wheat flour in bread and muffin recipes. I tried it in all sorts of recipes, and sometimes people noticed the difference and sometimes they didn't. It adds a light yellow color, a slightly heavier texture, and a somewhat "yeasty" flavor. For each cup of white or whole-wheat flour called for in a recipe, replace 3 to 4 tablespoons with soy flour. So if a recipe calls for 2 cups of flour, use 1/3 to 1/2 cup of soy flour plus 1 2/3 to 1 1/2 cups of white flour. Journal baked products made with soy as you would any other baked products.

If none of these appeal, try ordering some miso soup in a Japanese restaurant (or buy it at your market to heat up at home); use tempeh in recipes as you would use tofu; sample veggie burgers or other meat-alternatives made with soy protein (check the label!); or add soy protein powder to smoothies, shakes, breakfast drinks, and cream based soups.

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Reviewed on August 08, 2003

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