Soy is one of the healthiest legumes you will find in the market. It consists of many vital nutrients such as antioxidants, proteins, carbohydrates, fiber, and fat. Plus, you can also use it as a milk substitute. And that’s not all: soy has many fantastic health benefits. Soy lowers your cholesterol levels and reduces the risk of heart disease. On top of that, it also enhances your bone health and
helps maintain good prostate health. As soy has so much to offer, you should give it a try. If you don’t know where to begin, here are some yummy ways to add soy to your diet.
1. Tempeh
Tempeh is a tasty soybean option that comes in block-sized pieces. People are so in love that the tempeh market may grow up to $5.8 billion by 2026! That’s why
U.S. Soy encourages and supports many farmers to prepare this fantastic product.
Tempeh is a rich source of protein, manganese, phosphorus, calcium, iron, and carbohydrates. Some brands add extra ingredients such as legumes and grains to it. Thus, this item is sure to secure a place on your healthy diet chart!
You can start by adding tempeh as a patty in your sandwiches. You can also toss some pieces of diced tempeh in a salad, or cut it into cubes, stir fry, and enjoy!
2. Tofu
Tofu is extracted from condensed soy milk and is commonly called soybean curd. It is processed into solid white blocks and looks like cheese. You will typically find it in two forms – soft and hard.
But why did we add it to our list?
It’s because tofu is a storehouse of many nutrients like
- Fat
- Fiber
- Protein
- Carbohydrates
- Manganese
- Calcium
- Phosphorus
- Iron
- Zinc
Furthermore, tofu is excellent for heart health and helps in preventing diabetes.
So, how can you eat tofu? You can start by adding soft tofu in salad dressings, desserts, sauces, and even smoothies. In the case of hard tofu, you can add it in soups, pasta, salads and have it baked or grilled. Moreover, you can add tofu to your favorite vegetarian dishes.
3. Edamame
These are made from soybeans that haven’t matured yet. You can find edamame beans with the coating of their pods. You can also buy this bean without the pods.
Edamame will be a healthy addition to your diet because this bean is a rich source of plant-based protein, minerals, and vitamins. Furthermore, it lowers your cholesterol levels, keeps your blood sugar levels in check, and reduces the risk of breast cancer.
Wondering how to eat it? You can buy shelled edamame and add to a salad or a veggie dish. Make sure to pop the beans out of the shells before eating.
Another way to eat edamame is by cooking it a little. Just pour some edamame into a bowl with water and boil it for about five minutes. Then, drain the water and sprinkle some sea salt to the edamame for a quick snack!
4. Soy milk
Regular, fat-free, vanilla, chocolate, and strawberry – there are so many tasty soymilk varieties to check out! Moreover, this nutritious milk has protein, calcium, vitamins, Omega-3 fatty acids, carbohydrates, potassium, and fiber. Thus, you can switch to this healthy milk substitute, especially if you are lactose intolerant or want to avoid dairy milk.
For those who love some creamy milk in their coffee or smoothie, soy milk is a fantastic option. You can also enjoy yogurts and milkshakes made of soy milk.
If you want to prepare this milk at home, here’s what you’ll need:
- Half cup of white soybeans
- 4 cups of water to blend
- 2 to 3 cups of water to soak
- Sugar
Here’s a quick recipe to make your own soy milk.
- Take 2-3 cups of water and soak the soybeans overnight.
- Drain the water and rinse the beans.
- Gently remove the skins of the soybeans
- Place about four cups of water in a blender and add the soybeans.
- Strain the smoothened mixture using a muslin cloth to squeeze out the milk.
- Heat this milk in a heavy-bottom pan at 212ºF. Continue heating and frequently stir for about 20 minutes.
- After that, let the milk cool down. Refrigerate it for 4 to 5 days.
5. Soy protein bars
A simple way to increase your soy intake is by munching on soy protein bars. These bars will give you many nutritional goodies such as protein, minerals, and essential vitamins. Apart from being an easy-to-carry snack when you’re on the go, it’s also great for boosting your energy before or after a grueling workout session!
The Bottom Line on Yummy Ways to Add Soy to Your Diet
Soy is a nutrient-rich, low-calorie, and low-fat substitute for dairy and meat products. People enjoy and
consume it so much that many countries import and export it. It's so much in demand that last year,
Brazil exported almost 84 million metric tons of soy worldwide! Therefore, if you want to take your health quotient to the next level, use these yummy ways to add soy to your diet today.
