Painless Ways to Add Soy to Your Diet
Tasty new soy products (and recipes) to try
Gardenburger BBQ Chik'n
Where to find it: The frozen food section.
What's in it? Soy protein concentrate is the chief
ingredient in these chicken-free soy patties. They have 14 grams of soy protein
Nutritional analysis: One patty with sauce = 250 calories,
14 g protein, 30 g carbohydrate (20 g sugar), 8 g fat (2 g saturated fat), 0 mg
cholesterol, 5 g fiber, 990 mg sodium. Also: 10% Daily Value for vitamin A, 15%
for calcium, and 6% for iron.
How does it taste? Quite good and chicken-like. The BBQ
sauce really helps to carry it off, but I found the texture and taste of the
patty to be definitely passable.
Boca Meatless Burger
Where to find it: Frozen food section.
What's in it? Mostly soy protein. It has 11 grams of soy
protein per burger.
Nutritional analysis: 90 calories, 13 g protein, 6 g
carbohydrate, 1 g fat (0 g saturated fat), 0 mg cholesterol, 4 g fiber, and 340
mg sodium. Also: 6% Daily Value for calcium and 10% for iron.
How does it taste? OK. Once you add a slice of cheese and
some BBQ sauce or other condiments, it tastes a lot better.
Quaker Instant Oatmeal [Nutrition for Women]
Where to find it: Cereal aisle.
What's in it? The first three ingredients are whole grain
rolled oats with oat bran, sugar, and soy protein isolate. It has 2 grams of
soy protein per packet.
Nutritional analysis: Per packet = 160 calories, 5 g
protein, 32 g carbohydrate (13 g sugars), 2 g fat (0.5 g saturated fat, 0.5 g
polyunsaturated fat, 0.5 g monounsaturated fat), 0 mg cholesterol, 3 g fiber,
290 mg sodium. Also: 20% Daily Value for vitamin A, 50% for calcium, 35% for
vitamins D and E, folic acid, and iron, plus 20% of the B vitamins.
How does it taste? Great! It's definitely sweet, but
because it contains a good amount of fiber, it's a satisfying breakfast. You
can prepare it with nonfat or 1% milk instead of water.