Soy-based foods, such as tofu, tempeh, TVP, soy nuts and soy milk, contain protein and nifty chemicals called isoflavones. These help prevent heart disease; osteoporosis; and breast, ovarian and prostate cancers. Soy foods can also reduce symptoms of menopause such as hot flashes. It is easy to add soy foods to your diet.
Instructions
1. Pour soy milk over your morning cereal.
2. Add texturized vegetable protein (TVP) to spaghetti sauce instead of ground beef.
3. Combine raisins with roasted soy nuts for a quick trail mix.
4. Chop firm tofu, then mix it with a chopped hard-boiled egg, chopped celery and mayonnaise for a tofu-salad sandwich.
5. Dice tempeh and add it to stir-fried vegetables during the last few minutes of cooking.
6. Substitute mashed soft tofu for ricotta cheese in lasagna and stuffed pasta shell recipes.
7. Grill soy burgers instead of hamburgers. Enjoy them in a bun with plenty of catsup, onions and lettuce.
8. Blend a smoothie out of a banana, a handful of frozen blueberries and 1/2 c. soft silken tofu.
9. Enjoy steamed green soybeans (edamame) in the pods as a snack or appetizer. Look for these fresh and frozen.
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