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Soy 101

When it comes to healthy eating, soy is the new word on everyone's lips. In Asian cultures, it has long been praised for its flavour and medicinal properties. Today, soy products like tofu, miso, tempeh and soy milk are quickly becoming Canadian supermarket staples.

There's good reason for the hype. Soy is rich in high-quality protein. It is also low in saturated or "bad" fats and high in "good" fats such as omega-3 fatty acids - which may reduce the risk of chronic disorders such as heart disease and some types of cancer. Soy is also a vitamin and mineral powerhouse, often containing calcium, iron, fibre and vitamin B. And it is rich in phytochemicals - naturally occurring compounds found in plants. Of particular interest to menopausal women are isoflavones - a group of phytochemicals, which some studies have shown may help regulate fluctuating estrogen levels while reducing the instances of hormonal ailments such as hot flashes, breast cancer and osteoporosis.

Making soy-based foods a regular part of a balanced diet doesn't require a dramatic shift in eating habits. We'll show you how to easily use soy to make mouth-watering meals. From savoury Boca Burgers made with soy protein to our tasty Tofu Nuggets, our soy recipes mean simply delicious flavour while contributing to an overall healthier eating pattern.

Soy Sources

  • Boca Burgers are hamburger-like, protein-rich patties made of soy that have about 87% less fat than lean ground beef.
  • Tofu is soybean curd that absorbs the flavours of the foods that surround it, making it a good choice for stir-fries or soups.
  • Edamame is a Japanese soybean harvested when still green. These beans are high in fibre and protein and can be steamed and served as a snack or side dish.
  • Miso is a combination of soybeans and rice or barley. Its rich and salty flavour makes it a favourite in soups, sauces, dressings and with meats.
  • Soybeans come in yellow, black or brown and can be roasted for snacks or cooked for use in sauces, soups and casseroles.
  • Soy flour is made from roasted soybeans and ground into a fine powder. It adds a nutritious dose of protein to baked goods.
  • Soy milk is produced by pressing out the liquid of cooked soybeans. It is a good source of protein and vitamin B. Check label for calcium fortification.
  • Tempeh is a mixture of fermented soybeans and grains formed into a cake. It is used primarily in traditional Indonesian foods for marinating and grilling as a meat substitute.