One of the easiest ways to try soy is to simply replace your regular dairy milk with soymilk. Choose one that’s calcium-fortified with at least 300mg/250mL glass, to ensure you are being offered the same calcium benefits as a glass of dairy milk*
Here are just a few simple ways to introduce soymilk into your life:
- on cereal
- in tea and coffee
- in your favourite recipes – they’ll turn out just as well
- in a quick smoothie – just add the fruit of your choice, ice and you’re done
- straight from the glass – chilled
You’ll find fresh soymilk next to the milk in the dairy section and long-life (UHT) alongside other UHT milks. Vitasoy Soy Milky even comes in Vanilla and Chocolate flavours, so there’s something to suit every taste.
Introducing soy into your diet
Although soy foods may seem exotic at first, it’s very easy to integrate them into your diet. Try introducing soy ingredients into your everyday menus, buying one or two new soy products each time you shop.
Don’t knock the tofu
You hear a lot of people say they don’t like tofu, but more often than not they haven’t tried it – or they haven’t tried it in the right dish. After all, tofu basically has very little flavour. Its main purpose in most dishes is to absorb the other flavours in the dish. Firm tofu is especially good in Asian-style dishes, like soups and stir-fries, as it becomes infused with the delicious flavours. Tofu can also be grilled, barbecued, stewed, braised and used in casseroles and curries.
If you love cream and desserts then you’ll love silken tofu. It has an amazing delicate texture that allows you to make healthy versions of your favourite dishes. Add pureed silken tofu to soups, instead of cream. Substitute a ¼ cup of silken tofu per egg as a leavening agent in your baking. Try it in cheesecakes, mousses, even lemon tart. They’ll be just as delicious.
Get into tempeh
If you’re looking to pack some soy protein into your diet, look no further than tempeh. Just 100g delivers 23.2 grams of protein (based on NUTTAB 2010 Data). Made from whole, cooked fermented soybeans, tempeh is shaped like a thin, flat cake that can be marinated or grilled. Its nutty flavour is a perfect addition to stir-fries, salads and chilli.
Have a snack attack
Soy’s nutty flavour is perfect for a snack attack.
- Edamame are large, whole soybeans that have been boiled and sometimes salted. Some are then dipped in soy sauce for extra flavour (but watch the salt intake!). You can even get wasabi edamame. They can be bought as beans or in their pods from most health stores and Asian grocers – just serve them warm and pop the beans from the pod into your mouth.
- Roasted soy nuts are crunchy, and very moreish. Perfect with drinks or anytime you need a healthy snack attack.
Instead of a chocolate bar try a soy protein bar. You’ll find a range of sweetly delicious flavours in your local health food store.
Try some flour power
Yes, there’s even soy flour. Soy flour packs a protein punch, with 46.5 grams of protein per 100g of de-fatted flour (based on NUTTAB 2010 Data).
Because it’s gluten free it can’t be used to entirely replace wheat or rye flour in bread recipes. Instead put two tablespoons of soy flour in a cup and fill the rest with wheat or rye flour for a moist, nutty flavoured bread. When baking without yeast, you can substitute up to a quarter of the flour with soy flour, even for pancakes. It’s also good for thickening gravies and sauces.
*Based on NUTTAB 2010 data where Regular White Dairy milk contains approximately 300mg/250mL glass.