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Soy can be put to use in many, many ways, e.g.
But, obviously, the mighty soybean is most popular in its strictly edible form. Whether it be anything from milk to tempeh to coffee, soy is an excellent source of a wide range of nutrients, including: protein, complex carbohydrates, Omega-3 fatty acids, and vitamins and minerals such as calcium, folate, and iron. Soy is also lactose-free, gluten-free, and cholesterol-free and has been found to offer many health benefits, e.g. significant improvements in short-term and long-term memory and
in mental flexibility.
This does not mean soy is a cure-all without detractors and nay-sayers so it's crucial to do your best to separate fact from fiction. You can begin, however, by consuming soy (like all foods) in moderation and always choosing soy that is both organic and free of GMOs.
12 Ways to Enjoy Soy
1. Edamame
These are the actual soybeans, still in the pod. Edamame can be eaten raw or boiled. Some newcomers might need an edamame eating tutorial.
2. Tofu
Tofu is soybean curd. Usually available in soft, silken, and firm varieties, tofu has the chameleon-like ability to blend into almost any meal, for example, hempseed crusted tofu . FYI: The term "tofu skins," or yuba refers to the creamy surface film created when soy milk is heated.
3. Tempeh
Made by the controlled fermentation of cooked soybeans, tempeh (unlike tofu and other soy "meats") is a whole food. It can be used as a meat analog in just about any cuisine and it's pretty easy to make your own. Oh, by the way, it's pronounced tem-pay.
4. Miso
A fermented soybean paste with a salty taste and buttery texture, miso is the main ingredient in the ever-popular miso soup. Can also be blended with tahini to create a delicious spread or sauce. FYI: Miso is also produced from rice, barley, or wheat.
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| ©iStockphoto.com/Lydia Goolia |
5. Soy Sauce
This versatile condiment is made from soybeans that are mixed with roasted grain (usually wheat, rice, or barley) and fermented for several months. Of course, organic soy sauce is your best choice.
6. Soy Nuts
Not literally a nut, the term "soy nut" refers to what you get when you soak soybeans in water and then bake them until crisp and brown.
7. Soy Flour
Soy four is made up of roasted soybeans that are ground into a fine powder and can be used to thicken gravies, make homemade soy milk, or be added to a variety of baked foods. In addition, soy flour is the main ingredient of soy chips and a popular meat substitute, textured vegetable protein (TVP).
8. Soybean Oil
A low saturated fat, zero-cholesterol oil choice made, of course, from soybeans. Use it as you'd use any vegetable oil.
9. Soy Coffee
Not literally coffee, of course, it's the beverage made from soybeans that are roasted then coarsely ground. Tastes similar to coffee...without the caffeine. Those seeking to quit the coffee habit can mix in a little soy coffee at first and then progressively increase that amount over the next week or so until the brew is all soy.
10. Soy Chocolate
A dessert choice with less fat, less caffeine, and less sugar than most. Can be used in soy chocolate chip cookies, soy chocolate milk, soy chocolate bars, and soy chocolate shakes.
11. Soy "Dairy"
There are many good reasons to eschew dairy products, but what can we use to replace them? No problem, soybeans are commonly used to create a soy version of milk, cheese, butter, yogurt, mayonnaise, cream cheese, sour cream, and ice cream. Of course, many of these products require a fair amount of processing so be cautious to consume them in moderation as you keep your diet focused on whole foods.
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| AP Photo/Larry Crowe |
12. Soy "Meat"
The United Nations has told us how the meat-based diet negatively impacts the environment. A step in the right direction is to make the switch to burgers, hot dogs, sausages, bacon, and cold cuts made from soy. Like soy "dairy," these products are processed so choose wisely and keep your eyes on the whole food prize.
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