In continuing our series with author Justin Kaye on making the switch to a plant-based diet, today Justin talks about soy. What is it? Where can I find it and how to use it?

What is soy?

Soy is a popular and sometimes controversial ingredient, it is derived from soybean legume. A complete protein and rich in calcium, iron, zinc, fiber, and potassium.

What can soy be used for?

Soy can replace dairy and/or meat in the diet although it may be considered a healthy food, not all soy products are created equal.

Soy products, both fermented and unfermented, range in their degree of processing, from soy flour and soy protein to more traditional foods like miso, soy milk, and tofu.

Highly processed items to avoid include soy cheese, soy yogurt, and imitation meats. Focus on traditional forms to maintain the soy nutrient density.

What are some recommended soy products?

Miso: A thick paste made from fermented soybeans, rice, or barley malt. (It is good for giving food a flavor boost. Use it in soups, rice dishes, and sauces).

Soy Milk: Finely ground up soybeans, soaked and strained to produce a milky liquid. (Add vanilla or cocoa powder and blend with fruits for a nice smoothie)

Tofu: Soybean curds. (Tofu takes on the flavor of anything you are making, it is versatile like that. Add it to soups, or season it with curry. Season it with salt and pepper, add a dash of soy sauce (unsalted) or tamari, and pop it in a hot oven for about 10 – 15 mins).

Tempeh: Whole soybeans fermented into a cake or patty. (It is fermented so it helps promote good bacteria in the stomach).

Edamame: Whole, green soy bean. (Add it to soup, or rice, or enjoy it on its own).

 

Next week I’ll share some of Justin’s recipes. It’s a good one folks so don’t miss it. Sign up below to get updates in your inbox.