Sneaky Soy - Recipe

Better Nutrition, July, 2000 by Lisa Turner

Tofu. The soy mainstay, tofu comes in many varieties, including firm (best in stirfries and soups) and silken, a soft and creamy version better suited for dressings, sauces and desserts.

Soy cheese. Soy cheese comes in a range of flavors and can be substituted for dairy cheese in most recipes.

Soy flour. Soy flour is mild-tasting and can be combined with wheat flour in most baked goods.

Soy grits. Soy grits are coarsely ground soybeans that can be used instead of corn grits or breakfast cereal, or mixed in polenta.

Soy milk. Available in lowfat, nutrient-fortified and flavored varieties, soy milk can be substituted for dairy milk in most recipes.

Soy nuts. Roasted soybeans have a nutty, peanut-like flavor, and can be used instead of peanuts in most dishes, or can be ground into soy butter.

Soy protein powder. Made from ground soybeans, soy powders can be blended with yogurt or in smoothies, or added to thick stews and baked goods.

Soy sprouts. These are the growing shoots of soybeans that taste much like mung beans. Soy sprouts can be used in salads, soups, casseroles and stir-fry dishes.

REFERENCES

Brandi, ML. "Natural and synthetic isoflavones in the prevention and treatment of chronic diseases," Calcif Tissue Int. 61 Suppl 1:S5-8 1997.

Clarkson, TB, et al. "The potential of soybean phytoestrogens for postmenopausal hormone replacement therapy," Proc Soc Exp Biol Med. 217(3):365-8, Mar 1998.

Knight, DC, et al. "A review of the clinical effects of phytoestrogens," Obstet Gynecol. 87(5 Pt 2):897-904, May 1996.

Lichtenstein, AH. "Soy protein, isoflavones and cardiovascular disease risk," J Nutr. 128(10): 1589-92, Oct 1998.

Messina, MJ, et al. "Soy intake and cancer risk: a review of the in vitro and in vivo data." Nutr Cancer. 21(2):113-31, 1994.

Stoll, BA. "Eating to beat breast cancer: potential role for soy supplements," Ann Oncol. 8(3):223-5, Mar 1997.

Wong, WW, et al. "Cholesterol-lowering effect of soy protein in normocholesterolemic and hypercholesterolemic men," Am J Clin Nutr. 68(6 Suppl):1385S-1389S, Dec 1998.

Lisa Turner is the author of Mostly Macro and Meals that Heal. Visit her website, www.healthy.net/ lisaturner.