1. Add cooked soybeans to salads, soups, chilies and curries. If you use canned soybeans, drain and rinse under cool running water first to remove excess sodium and gas-producing carbohydrates. Per 1/2 cup: 45 mg isoflavones
2. Snack on steamed edamame, green young soybeans sold frozen still in the pod. Add hulled beans to salads. Per ½ cup: 115 mg isoflavones
3. Grill firm tofu on the barbecue and serve in salads. For extra flavor, marinate in balsamic vinegar. Per 1/2 cup (regular, firm): 28 mg isoflavones
4. Sprinkle crumbled firm tofu over salad or pizza. Use your hands or crumble with a fork.
5. Substitute medium or firm tofu, drained and mashed, for cottage or ricotta cheese in lasagna recipes.
6. Add soft or silken tofu to a breakfast smoothie made with fresh or frozen fruit, ground flaxseed and ice. Per ½ cup: 28 milligrams isoflavones
7. Add tempeh, patties of cooked and slightly fermented soybeans, to spaghetti sauce instead of ground meat. Per 3 ounces: 32 milligrams isoflavones
8. Substitute up to one-half cup of all-purpose flour with soy flour in baked good recipes. Per ¼ cup: 40 milligrams isoflavones
9. Pour an unsweetened soy beverage over whole grain breakfast cereal or use instead of water to cook oatmeal. Per 1 cup: 26 mg isoflavones
10. Add roasted, unsalted soy nuts to a homemade trail mix. Per ¼ cup: 63 milligrams isoflavones
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.