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Painless Ways to Add Soy to Your Diet

Tasty new soy products (and recipes) to try

Morningstar Farms Veggie Breakfast Sausage Links

  • Where to find it: The frozen food aisle.
  • What's in it? The first four ingredients are textured vegetable protein (wheat gluten, soy protein concentrate, and water), water, egg whites, and corn oil. Package did not list grams of soy protein per serving.
  • Nutritional analysis: 2 links = 80 calories, 9 g protein, 3 g carbohydrate, 3 g fat (0.5 g saturated fat, 2 g polyunsaturated fat, 0.5 g polyunsaturated fat), 0 mg cholesterol, 2 g fiber, 320 mg sodium. Also: 50% Daily Value for vitamin B-12 and 8% iron.
  • How does it taste? I have had meatless sausage links that tasted so bad I couldn't even swallow them, but these were surprisingly good. The texture seemed nice, too. I'm not sure if children or picky eaters would find these passable, but I sure did! I tried them by themselves and dipped in pancake syrup, and I liked them either way.

Veggie Shreds (Cheddar Flavor) cheese alternative (by Galaxy Nutritional Foods)

  • Where to find it: The soy section of your supermarket, possibly near the produce section.
  • What's in it? The first ingredient is "veggie milk," which is made from filtered water, isolated soy protein, and organic soymilk solids. Package did not list grams of soy protein per serving.
  • Nutritional analysis: 1 ounce = 60 calories, 6 g protein, 2 g carbohydrate, 3 g fat (0 g saturated fat), 0 mg cholesterol, 0 g fiber, 390 mg sodium. Also: 25% Daily Value for vitamin A, 25% for calcium, 250% for vitamin D, and 25% for vitamin E and folic acid.
  • How does it taste? It doesn't quite smell like regular cheese, but it looks and melts like reduced-fat cheeses on the market. It tastes OK, too. I didn't find it as tasty as some of the reduced-fat regular cheeses (like Cracker Barrel Light Sharp Cheddar or Kraft 2% Reduced Fat Monterey Jack), but it tastes and looks much better than the fat-free cheeses out there.

Gimme Lean! Sausage Style (by LightLife)

  • Where to find it: The soy section of your supermarket, possibly near the produce section.
  • What's in it? The first four ingredients are water, textured soy protein concentrate, tapioca starch, and soy sauce. It has 7 grams of soy protein per 2 ounce serving.
  • Nutritional analysis: 2 ounces = 50 calories, 8 g protein, 4 g carbohydrate, 0 g fat (0 g saturated fat), 0 mg cholesterol, 2 g fiber, 330 mg sodium. Also: 10% Daily Value for calcium, and 6% for iron.
  • How does it taste? If you're expecting pork sausage, you will be disappointed. But if you are motivated to eat a sausage made from soy, you might like this product. I highly recommend cooking it in crumbled pieces with some canola cooking spray or oil (it is a rather dry product), then mixing it with other ingredients in a recipe.

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