Discover the benefits, options and versatility of adding soy products to your diet. What's the best type of soy food for you?
Many soy-based meat substitutes are available, such as soy burgers, hot dogs, ground "beef" (in plain, Mexican or Italian flavors), breakfast sausages and even "chicken" cutlets and nuggets. These products may not taste enough like the real thing to fool a meat lover, but they do offer several benefits over their beef or chicken counterparts: they are often inexpensive, low in fat and cholesterol, and stay fresh for much longer than animal products. Soy-based meat substitutes are also easy and quick to prepare. For instance, soy "chicken" nuggets heat up quickly for a filling lunch, and a vegetarian chili made with soy-based ground "beef" is a deliciously warming meal for a crisp fall night.
Other soy foods are more traditional, such as tofu and tempeh. Tempeh is a fermented soy food that is often sold mixed with wild rice or garden veggies; it is sold in blocks and can be sliced into stir-fry strips (try marinating it before frying for a deeper flavor and a moister texture). Tofu, in its familiar white blocks, is soybean curd and comes in either Chinese or Japanese varieties, with consistencies from soft to extra-firm (check the package if you are using a recipe that calls for a specific texture).
Chinese-style tofu is usually found in the produce section of supermarkets and has a spongy texture; it must be refrigerated and, if opened, the water must be changed often to preserve the unused portion (follow the directions on the label). Chinese tofu is excellent for stir-frying in dishes such as bean curd family style; however, make sure to fully drain the tofu and use enough oil while frying, or the tofu blocks will crumble easily.
Japanese tofu has a silken texture and is usually sold in smaller, vacuum-packed boxes which do not need refrigeration. In Japanese restaurants, this "silken" tofu is often served as cubes in miso soup ("miso," yet another soy product, is a fermented soybean paste used for making soup broths and sauces). Firm silken tofu can also be deep-fried and served with a Japanese dipping sauce for a delicious appetizer.
Another very popular soy product, especially for those who are lactose-intolerant or who are watching their cholesterol, is soymilk. Soymilk comes in many flavors, such as original, vanilla, chocolate, carob and even strawberry; it may be enriched with vitamins or not (check the box if you have specific needs). It is an excellent substitute for milk, especially when enriched, and provides a wealth of calcium and protein. Try a soy smoothie made by blending soymilk with half a banana, a handful of fresh or frozen berries, a dash of vanilla extract and enough honey to sweeten - this makes a refreshing and nutritious breakfast drink. Original or vanilla-flavored soymilk also makes a good substitute for milk in many baked goods, and can even be used as a substitute for coffee creamer.
With the many new forms of soy products, the world of soy has something for everyone. Whether you're a vegan or a health-conscious carnivore, there's bound to be a soy product you'll enjoy!
