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Painless Ways to Add Soy to Your Diet

Tasty new soy products (and recipes) to try

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.

Smart Ground taco/burrito filler (by LightLife)

  • Where to find it: The soy section of your supermarket, possibly near the produce section.
  • What's in it? The main ingredient is soy protein concentrate. It also contains wheat gluten, spices, and some other ingredients. It has 7 grams of soy protein per 1/3 cup serving.
  • Nutritional analysis: 1/3 cup = 70 calories, 10 g protein, 5 g carbohydrate, 0 g fat (0 g saturated fat), 0 mg cholesterol, 4 g fiber, 210 mg sodium. Also: 6% Daily Value for vitamin A, 6% calcium, and 8% iron.
  • How does it taste? The added seasonings help it taste pretty good. You'll also be using it in recipes with other ingredients, which will make any soy taste less noticeable.

Tofurky Sweet Italian Sausage (by Turtle Island Foods)

  • Where to find it: The soy section of your supermarket, possibly near the produce section.
  • What's in it? The first ingredient is tofu; package did not list number of grams of soy protein per serving,
  • Nutritional analysis: 3.5 ounces = 260 calories, 25 g protein, 11 g carbohydrate, 13 g fat (1 g saturated fat), 0 mg cholesterol, 2 g fiber, 516 mg sodium. Also: 2% Daily Value for vitamin A, 8% calcium, 10% iron, and 6% Daily Value for vitamin C. Though it may seem fairly high in fat, the fat comes mainly from tofu and some added canola oil, so it contributes desirable monounsaturated fats along with some polyunsaturated fats (including some healthy plant omega-3s).
  • How does it taste? Pretty good. I sliced it and fried it in a nonstick pan with canola cooking spray. I could particularly see using this sausage in recipes. It holds its shape well in cooking and blends well with the other flavors in a dish.

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