8 different soy products you've got to try

October 9, 2015

For many years, soy foods in North America were enjoyed mainly by vegetarians as an alternative to meat products. But in recent years as more consumers have pursued healthier life­styles, the consumption of soy foods has risen steadily, bolstered by growing evidence of the many health benefits of these versatile foods. Here are eight different soy products you've got to try.

8 different soy products you've got to try

1. Tofu

Tofu comes in firm, soft, or silken textures.

  • It's made from pureed soybeans and processed into a "cake."
  • This versatile food can be stir-fried, grilled, added to soups, lasagna, cheesecake or blended into dips or smoothies.

2. Soy beverages

Soy beverages can be bought fresh or in tetra packs.

  • They can be substituted for other beverages or for milk in recipes.
  • Some products are fortified with calcium and vitamin D, and they come in many flavours such as vanilla, chocolate and coffee.

3. Soybeans

Soybeans are convenient to use, canned soybeans just need to be rinsed before being added to casseroles, soups or chili, or being mashed and added to veggie burger recipes.

  • Green soybeans (edamame) are bought shelled or still in the pod and can be served as a snack or a vegetable dish.

4. Soy flour

Soy flour adds protein to recipes when substituted for all-purpose flour.

  • It can also be found in cereals, pancake mixes, frozen desert and other common foods.
  • Textured vegetable protein is made from defatted, dehydrated soy flour. Once rehydrated, it can be used as a meat substitute in a variety of dishes, including chili, meat loaf, pasta sauce or lasagna.

5. Tempeh

Tempeh is made from fermented soybeans and formed into a chewy cake, this meat substitute can be used in a variety of dishes.

  • Remember: fermented soy products are high in sodium and may provoke allergies.

6. Miso

Miso is a delicious fermented soybean paste, and can be used as a base for soups or as a seasoning.

7. Soy nuts

These tasty nuts have more fibre and less fat than other nuts.

  • They can be enjoyed as a snack or sprinkled on salads or in stir-fries.

8. Soy protein powders

Soy protein powders are made from isolated soy protein.

  • These powders can be added to shakes or smoothies for a protein-powered breakfast.

Although soy products may hinder iron absorption, they remain a good vegetarian source of high-quality protein and other vitamins. Low in calories and saturated fat, soy is also ideal for dieters. Try some of these soy-based foods and substitutions today!

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