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Painless Ways to Add Soy to Your Diet

Tasty new soy products (and recipes) to try
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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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