Soy Healthy Options For You
Are you a fan of soy protein? With so many variations, soy can be a delicious extra in many recipes or even the main focus for a nutrient-packed healthy meal.
Soy healthy options for you
Soy options you can try:
Edamame is fresh green soybeans. You can often find these in your grocer’s freezer, either in the pod or already shelled. After briefly cooking in salted water, they can be eaten as a snack or added to soups and salads.
Tempeh is made from soybeans that are partially cooked, allowed to ferment and then formed into a firm block.
Since tempeh is fermented, it’s a source of “good bacteria,” or probiotics. Tempeh has a meaty flavor and firm texture that holds its shape, so it’s great for salads and stir-fry dishes.
Miso is a paste made from fermented soybeans, which means it also contains probiotics. It’s used as base for soup as well as an ingredient in sauces, salad dressings, and marinades. There are different varieties, and the color can range from light yellow to very deep brown. In general, light miso is less salty and milder in flavor than dark miso.
Soy milk is made from dried soybeans which are soaked in water until they’re rehydrated, then ground with water. The resulting milk is sold as a beverage or made into yogurt. Soy milk and soy yogurt each have about 7 grams of protein per 8 ounces (250 ml) serving. You can use soy milk as a beverage on its own, or you can substitute it for regular milk in most recipes or in protein shakes.
Soy nuts are roasted whole soybeans. They make a nice snack on their own, and they’re also good in salads, trail mix and on cereal. Soy nuts (and soy nut butter, which is made from ground soy nuts) have a bit more protein and a bit less fat than peanuts or peanut butter.
Soy protein powders and meat substitutes are made from soybean flour that’s had most of the fat removed. The powders can be added to shakes or stirred into oatmeal, and the soy meat substitutes can be used in all sorts of recipes in place of meat or poultry.
Tofu is essentially a cheese that’s made from soy milk. It ranges in texture from extra firm to extra soft and has a very mild flavor. It mixes well with anything from spicy sauces to naturally sweet fruits. The firmer type of tofu is good for grilling or stir-frying, while the softer, creamier style is good in shakes or sweetened and topped with fruit as a dessert.
