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Ten ways to enjoy soy Add to ...

  • Add cooked soybeans to salads, soups, chilis and curries. If you use canned soybeans, drain and rinse under cool running water first to remove excess sodium and gas-producing carbohydrates. Per 1 1/2 cup: 45 mg isoflavones.
  • Snack on steamed edamame, green young soybeans sold frozen still in the pod. Add hulled beans to salads. Per 1/2 cup: 115 mg isoflavones.
  • Grill firm tofu on the barbecue and serve in salads. For extra flavour, marinate in balsamic vinegar. Per 1/2 cup (regular, firm): 28 mg isoflavones.
  • Sprinkle crumbled firm tofu over salad or pizza. Use your hands or crumble with a fork.
  • Substitute medium or firm tofu, drained and mashed, for cottage or ricotta cheese in lasagna recipes.
  • Add soft or silken tofu to a breakfast smoothie made with fresh or frozen fruit, ground flaxseed and ice. Per 1/2 cup: 28 milligrams isoflavones.
  • Add tempeh, patties of cooked and slightly fermented soybeans, to spaghetti sauce instead of ground meat. Per 3 ounces: 32 milligrams isoflavones.
  • Substitute up to one-half cup of all-purpose flour with soy flour in baked good recipes. Per 1/4 cup: 40 milligrams isoflavones.
  • Pour an unsweetened soy beverage over whole grain breakfast cereal or use instead of water to cook oatmeal. Per 1 cup: 26 mg isoflavones.
  • Add roasted, unsalted soy nuts to a homemade trail mix. Per 1/4 cup: 63 milligrams isoflavones.

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