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Painless Ways to Add Soy to Your Diet

Tasty new soy products (and recipes) to try
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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.

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.
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