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Easy Ways to Eat More Soy

by Susan Cara | 0 Comments

The health benefits of soy protein have been all over the news lately. The FDA has approved the claim that 25 grams of soy protein per day can reduce the risk of heart disease. Soy has been linked to reduced rates of cancer, osteoporosis and hot flashes and has less saturated fat than animal protein and no cholesterol.

Despite these facts, you may still be unsure of what soy foods are available and how to prepare them. In addition, convincing your family to eat unfamiliar foods can be especially difficult.

The good news is that not only are soy foods good for you, they are incredibly versatile. Adding soy foods to your diet does not have to mean a major lifestyle change. Studies have shown that simply reducing the amount of animal protein in your diet can be beneficial to your health. A convenient way to do this is to add soyfoods to dishes your family already likes.

Here are some surprisingly easy ways to include soy in every meal of the day.

Breakfast: Tofu Scramble — sauté crumbled firm tofu, chopped tomatoes, onions and curry powder. Serve on toast.

Fruit Smoothie — Blend soymilk with your favorite fruit until smooth.

Soymilk — Pour soymilk over hot or cold cereal or add soymilk to your coffee.

Lunch Eggless Salad — Mix mashed tofu with diced celery, mayonnaise and a dab of mustard.

BLT — Fry slices of tempeh in soy sauce until crispy and use in a sandwich with lettuce and tomato.

Baked Potatoes — Mix pureed silken tofu with sour cream and chives for a low fat baked potato topping.


Tofu Burgers — Combine mashed tofu, breadcrumbs, chopped onion and your favorite seasonings.

Lasagna — Use crumbled firm tofu with Italian seasonings in place of ricotta cheese.

Soup — Use pureed silken tofu or soymilk instead of cream to thicken soups.


Hot Chocolate — Use 1 cup of soymilk instead of water.

Chocolate Pudding — Blend pureed silken tofu with chocolate powder and a little sugar.

Susan Cara is the co-Founder and CEO of, a company devoted to providing information on living a brighter, healthier life.
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